MMV #049: Throw More Strikes by Adding Variability to Your Training

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Read time: 3 minutes

Most pitchers want to improve command, but don't know how.

Today I want to show you how you can improve command through variability training. 

What is variability training?

The Oxford dictionary definition of variability is a lack of consistency or pattern.

According to Rob Gray (Associate Professor of Human Systems Engineering at Arizona State University),

"The purpose of adding variability is to allow the performer to develop adjustability of the ideal technique to specific variations in environmental conditions that will occur in competition." 

 Full article here.

In other words we want players to be adaptable.

The game constantly calls for adjustments to be made.

This can include mound conditions, weather, the strike zone, feel for certain pitches, heart rate, and more.

The purpose of variability training is to create a larger bandwidth players can perform within.

We don't want them to rely on perfect conditions to perform well. 

With that said, here are 5 simple ways to add variability to your throwing:

1. Ball Type

Using different sizes and weights force adjustments to be made at release.

You can use these in catch play and bullpens.

Heavier/bigger balls - Misses tend to be up and arm side

Lighter/smaller balls - misses tend to be down and glove side

Plyo balls also apply to this. Have a target you are throwing to, not just aimlessly at the wall.

Driveline sells them here.

2. Pitch Type

Anyone that throws multiple pitches does this.

But to add more variability, increase the randomness of pitch selection.

There is a place for blocked training, but the goal should be to move towards randomness.

3. Delivery Type

There are many way to add variability to the delivery.

These include:

• Wind up
• Stretch
• Slide step
• Drills on the mound
• Change arm slot
• Change time to the plate

No matter which one you are doing there should be a specific target you are aiming for.

4. Target

You don’t have to always throw to a catcher in a bullpen.

Targets could also be a 9 pocket or command trainer.

Or possibly even a moving target!

5. Surface

• Flat ground
• Downhill
• Uphill

Difference surfaces will challenge your timing and force adjustments.

Simple way to add variability in a bullpen is to stand on different sides of the rubber throughout bullpen.

This is also good for preparing you for situations where the mound conditions are poor.

Environment Ideas

• RHH, LHH, or double dummy
• Strings across the zone
• Use game mound

Additional Notes

With every variability option, there should be a consistent target you are throwing to.

This will allow you to track progress and to see what is actually improving strike throwing ability.

The size of the target should be based on the skill level of the player.

RECAP

5 ways to add variability:

1. Ball type
2. Pitch type
3. Delivery type
4. Target
5. Surface

That's all for today.

See you next week!

Whenever you are ready, there are 3 ways I can help you:

1. Remote Training: a personalized training program for you to do anywhere in the world. 

2. In-Person Training: Work with me in Scottsdale, Arizona. Personalized training program to help you reach your goals. Trackman and edgertronic for bullpen sessions.

3. One time Trackman and Edgertronic camera bullpen (don't need to be a client). I'll give you video and your movement report afterwards. Email me at [email protected] to set up your bullpen.