How to Pitchthe right way
Pitching is the one position where a single player controls the tempo of the whole game. It rewards repeatable mechanics, a small toolbox of pitches thrown with intent, and an arm that is cared for between outings. This module walks through grips, mechanics, in-game strategy, and arm care, in that order.
MLB/USA Baseball Pitch Smart guidance recommends waiting until about age 13 before adding breaking balls (sliders and curveballs), because growth plates and ligaments are still developing. Pony pitchers (13-14) are at that threshold, not past it: a breaking ball can be introduced sparingly, under a qualified coach, while the four-seam, two-seam, and changeup stay the priority, volume stays strictly limited, and any elbow or shoulder pain means it comes out of the mix. Always check your local league's bylaws, which may set their own rules.
The Grips
Four pitches carry a Pony arm. The four-seam, two-seam, and changeup are still the priority; at 13-14 the slider can enter the mix carefully, in small doses. Tap a pitch to load it into the Grip Explorer.
Grip Explorer
Fastball- Expected Movement
- Velocity Difference
Velocity figures are general, approximate ranges relative to your own four-seam fastball, not fixed numbers. Actual differences vary by pitcher, age, and arm strength.
Mechanics
Work the delivery in order, windup to follow-through. Check each step as you groove it.
Strategy
Common questions pitchers ask. Tap a question to open the answer.
Arm Care
The outing that matters most is the next one. Protect the arm before and after.
The two rules to carry off this page: daily pitch counts are capped by age group, and required calendar days of rest scale with the pitches thrown. For the Pony division (ages 13-14) the daily maximum is 95 pitches, with 0 / 1 / 2 / 3 / 4 days of rest as the day's count climbs through 20, 35, 50, and 65 pitches (published PONY pitching rules; local leagues may cap lower). Stop throwing and seek evaluation for any arm pain rather than pitching through it.
Warm-up and long-toss progressions, post-outing recovery, the full pitch-count and rest table, the kinetic chain, and workload red flags all live in Arm Strengthening & Injury Prevention, the single source of truth for keeping the arm healthy.
Open Arm Strengthening & Injury Prevention →