Pitching Arm Slots

In regards to pitching, there are an infinite number of arms slots that vary from pitcher to pitcher. An arm slot, as described by Matt Lentzner, is simply the arm angle that a pitcher uses when throwing a baseball.2 Despite the variability between pitchers, there is typically four common arm slots in which they use: the overhand, three-quarter, sidearm, and submarine arm slots.

The first being the overhand arm slot, in which the pitcher’s arm is perpendicular to the ground. An example of this, would be previous Boston Red Sox’s relief pitcher Hideki Okajima. Like you can see in the picture, Okajima’s arm is straight up at 12 o’clock, in relation to a clock, prior to the release of the baseball.

Let’s say your natural fastball arm slot is a 3/4 or low 3/4 arm slot. And this is the way your body is used to pitching – it’s been programmed to move, balance and stabilize through your pitching delivery with the exact demands placed on it by that arm slot. Pitching mechanics is the answer to the question of how you develop hall of fame pitchers like Nolan Ryan, Tom Seaver, and Mariano Rivera - and modern greats like Justin Verlander and Aroldis Chapman - while staying away from the problems of frequently-injured pitchers like Matt Harvey, Alex Reyes, and Mark Prior.

Arm slot is the angle the throwing arm takes through the pitching motion (yellow arrow). Most right-handed pitchers throw with an arm slot between one and two o’clock, or what is commonly referred to as a three-quarter arm slot. However, there are also side-arm pitchers and submarine pitchers.
This type of knowledge is useful because when we do go and categorize pitchers based off of their arm slot it will provide a deeper base of knowledge. “Categorization is the process in which ideas and objects are recognized, differentiated, and understood.

The second type of arm slot, is known as the three-quarter release. As shown by Cub's relief pitcher Aroldis Chapman, the arm is instead angled at 1:30, prior to release of the baseball. This arm slot, is considered the most common, with most major league pitchers falling somewhere between the overhand and three-quarters arm slot.2

White Sox Pitcher Chris Sale¹

The third type, known as the sidearm arm slot, is at a 3 o’clock position. Pitchers with this type of arm slot, may look like they throw across their body. A prime example of this, would be current Chicago White Sox ace, Chris Sale.

Finally, the last arm slot, is known as the submarine arm slot. In relation to a clock, the arm slot can be compared to 4:30. An example of this, would be moneyball pitcher Chad Bradford, as you can see, his release is low to the ground, and his shoulder is tilted downwards.

It is commonly recommended that pitchers often use whatever is most comfortable for them, however, O’Leary suggests that arm slot is instead just dependent on the amount of “shoulder tilt” a pitcher has when throwing, and can be adjusted accordingly to find maximum efficiency.3 Furthermore, a pitcher’s arm slot can predispose them to injury, if it is inefficient, and requires dramatic compensation in arm whip due to a lack of total body use. This will lead to increased force at the shoulder and elbow joints, creating likelihood of injury.

For a pitcher, it is important to fine tune their kinematic motion to become efficient and increase velocity without significantly increasing kinetic force created at the shoulder and elbow.1 Finding the right arm slot which does this, will lead to decreased likelihood of injury and maximum efficiency.

1Fortenbaugh, D., Fleisig, G. S., & Andrews, J. R. (2009). Baseball Pitching Biomechanics in Relation to Injury Risk and Performance. Sports Health: A Multidisciplinary Approach,1(4), 314-320. doi:10.1177/1941738109338546

2Lentzner, M., & Said..., B. L. (2008, November 13). A pitching model: Playing the slots. Retrieved September 30, 2016, from http://www.hardballtimes.com/a-pitching-model-playing-the-slots1/

3O'Leary, C. (2007, January 29). The Great Arm Slot Myth. Retrieved September 30, 2016, from http://www.chrisoleary.com/projects/pitchingmechanics101/essays/ArmSlot.html

1Chris Sale in All-Star form during White Sox's 8-2 victory over Angels [Chris Sale Pitching]. (2015, August 11). Retrieved September 29, 2016, from https://article.wn.com/view/2015/08/11/Chris_Sale_in_AllStar_form_during_White_Soxs_82_victory_over/

2External Rotation Talk Velocity TopVelocity Baseball Forum [Pitching Arm Slot]. (2012, January 17). Retrieved September 29, 2016, from http://www.topvelocity.net/forum/talk-velocity/external-rotation/

3O'Leary, C. (2007, November 28). Examples - Arm Slot and Shoulde Tilt [Hideki Okajima]. Retrieved from www.chrisoleary.com

4Submarine Style Baseball Pitchers [Digital image]. (2009, April 16). Retrieved September 29, 2016, from http://hurtyelbow.typepad.com/hurtyelbow/2009/04/submarine-style-baseball-pitchers.html

I just did a search for “baseball pitching drills” and Google came back with 1,080,000 results. I share this to illustrate a point: there’s a lot of garbage out there on the internet. You can waste a lot of time trying to weed through it all. Even worse, if you go with some of the more popular drills, you’ll probably waste even more time performing them! Because the sad reality is that most pitching drills are, at best, great time-wasters and, at worst, totally counterproductive.

The problem with most pitching drills is they’re designed to make coaching easier instead of actually helping pitchers develop movement patterns that translate to an efficient pitching delivery. For instance, a lot of drills (particularly at the youth level) focus on developing “good arm action.” In most cases they do just the opposite.

You’ll see drills out there that have kids bring the ball up by getting their throwing arm into a good “L” position and their glove arm pointing at the target. This is where the coach can stop the pitcher to make sure his arms are in the right position and make adjustments if needed. There are so many flaws with this method of teaching I don’t even know where to begin…
[circle_list]
[h5]Here are the big problems with most drills that teach “good arm action”[/h5]
[list_item]Teaching the “L” – this works completely against developing fluid, efficient arm action. The “L” is a point in time. All pitchers should get to this position just before arm acceleration (or what I like to refer to as catapult & extend). But it’s just that – a point – and you pass right through it.[/list_item]

[list_item]Starting from the “Power Position” or the “Power-T” (or whatever they’re calling it these days) does not teach good arm action. The act of throwing involves creating momentum and transferring that momentum out into the ball. When you start from a pre-set position, with your arm essentially where it would be mid-throw, you kill momentum and disrupt timing.[/list_item]

[list_item]They teach “Thumbs to Your Thigh, Fingers to the Sky” … Catchy, but an awful teach. This is just not what good big league pitchers do, and is not the way to develop a fluid, efficient arm path. The problem is it teaches getting the arm up as the main objective, when really the focus should be on whipping the arm through and getting to a good fully extended release point.[/list_item]
[/circle_list]

[h5]So Say No to All Drills??[/h5]

Baseball Pitching Arm Slots

No, I’m not suggesting that either. I said “most” drills are a waste of time… Drills can definitely be effective for developing pitching specific skills and training movement patterns. You can’t beat a good drill for helping pitchers make mechanical adjustments and develop good habits.

Recommendations: Drills to address “good arm action” should focus on getting both arms working together in concert. What the glove arm does directly affects the throwing arm and there should be a sort of seesaw effect. Establish the positions, but practice moving right through those positions in a fluid, efficient manner. And always remember, every pitcher is different, so let young pitchers find their own natural arm slot – avoid teaching cookie cutter pitching mechanics.

There’s a great saying, “Everything with a purpose.” And here’s where we get into the Big 3 Components of a powerful, efficient pitching delivery:

[h5]Balance, Timing and Power… simple as that.[/h5]

Every drill we do should focus on developing these 3 components. Here are two simple rules for effective pitching drills:
[circle_list]
[list_item]The drill should address and benefit at least two of these components (Balance and Timing, Timing and Power, Balance and Power, or all three).[/list_item]

[list_item]The drill must not negatively impact any one of these components (for example, if a drill teaches balance, but hurts timing and power by having the pitcher pause and lose momentum, then it is counterproductive).[/list_item]
[/circle_list]

Here are two drills for promoting good arm action while developing balance and timing in your pitching delivery:

Baseball Pitching Arm Slots

Pitcher Arm Slots

[hr]
[h5]For a Complete System of Drills for developing a Powerful, Dynamic Pitching Delivery I invite you to try the Ballistic Pitching Blueprint[/h5]