Pitching 101: Changeups
By: Nathan Dunagan
About a Changeup
How many types of changeups are there?
There are three types of changeups: three-finger changeup, circle changeup, and a palmball. The purpose of the three pitches are the exact same. You can choose to throw any of these. Experiment and see which one you feel more comfortable with and which grip you think works better.
What is the purpose of a changeup and where should it be pitched?
A changeup is pitched to throw off the hitter's timing. Your changeup should be significantly slower than your fastball. Your changeup should also be pitched in the lower half of the strike zone. If you pitch a change up high, it is a perfect pitch for a hitter to hit a double or homerun off of.
What are the mechanics of a change up?
The mechanics of throwing a changeup are the exact same as throwing a fastball. The arm motion used when throwing a change up is the same as well. Everyone reading this should know how to throw a fastball and if not, you can find videos on YouTube. The only difference between a change up and fastball are the grips which can be seen on the next page.
When do you throw a changeup?
There are two occasions when a changeup should be pitched. The first occasion is when a pitcher is behind in the count (2-0, 3-1, 2-1). This is because most hitters are expecting a fastball, and will not be ready for a change up. The second occasion is when you are ahead in a count (0-2). You always want to throw a off speed pitch here and if you do not have a curve ball, throw a changeup. However, you want to throw this changeup very low and it does not have to be a strike because you have three more pitches if you still throw a ball.
Types of Changeups
Three-Finger Changeup
A three-finger changeup is a good off-speed pitch for younger baseball pitchers – and for those who do not have big hands. To throw an effective three-finger changeup, center your ring, middle, and index fingers on top of the baseball (as shown in the picture on the left). Your thumb and pinky finger should be placed on the smooth leather directly underneath the baseball (as shown in the top right picture. A lot of pitchers like to "touch" their pinky and thumb when gripping this pitch (as shown in the top right picture). It helps to develop a good "feel" for the pitch, which is important since the changeup is a finesse pitch. You then throw this exactly ie you would throw your fastball.
Circle Changeup
To throw a circle changeup make - quite literally - a circle or an "OK" gesture with your throwing hand (using your thumb and index fingers). You then center the baseball between your three other fingers (as shown in the left picture). The baseball should be tucked comfortably against the circle. Throw this pitch with the same arm speed and body mechanics as a fastball, only slightly turn the ball over by throwing the circle to the target. This is called pronating your hand. (Think about this as giving someone standing directly in front of you a "thumbs down" sign with your throwing hand.) This reduces speed and gives you that nice, fading movement to your throwing-arm side of the plate. A great way to develop the "fastball mechanics" but changeup speed is to practice throwing your changeup as you long toss (throwing beyond 90 feet). Alternate fastballs and changeups at 90-or-more feet for about 20 throws a couple of times a week.
Palmball
The palmball (sometimes called a palm ball or four-finger changeup) is one of three variations of the changeup. It's an off-speed pitch. A palmball is gripped by essentially choking the baseball deep in your hand and wrapping all of your fingers around the baseball. It's essentially a four-fingered change-up where the baseball is centered in your hand between your middle and ring fingers. The index and ring fingers are placed on either side of the baseball for balance, and the thumb is placed directly below the baseball. At its release point, try to turn the ball over a little to get more movement. If you cannot do this, then just throw it exactly like your fastball. The deeper the grip, the more friction that is created on the ball, which takes off velocity which is key for changeups. However, as with all off-speed pitches, the arm speed and mechanics of your pitching delivery have to be the same as your fastball.
Three-Finger Changeup
Circle Changeup
Palmball
About the Videos
The three videos above are the three different types of changeups you can throw. Each video begins with me going through the mechanics first and then actually pitching the ball. The goal is to throw the ball in the lower half of the strike zone which is why the pitchers were on in the lower half if the chair. However, you do not want to aim the ball, you want to throw the ball. Aiming the ball will not be successful. You want to throw the ball and then follow through with your legs and arms so that the ball will go as low as you want. Each player has a different pitching stance and not everyone should look like mine. You want to pick what is comfortable. However, everyone should have the same mechanics. The mechanics of a changeup is exactly like a fastball. Everyone knows how to throw a fastball, so just throw the changeup the exact same way. The only thing that changes is the grip. One thing that must be emphasized when throwing a changeup is your finish. Without finishing, you can inure yourself. In the videos, I finish by pulling my back leg across my body as well as extending my arm across my body. Finishing will also result in your pitch hitting the lower half of the strike zone.
Stretches to Prevent Arm Injuries
The routine will take 9-10 minutes.
Arm Swing - 8-10 reps
Hold hands parallel with shoulders
Swing slowly forward and backward staying shoulder height
Work for more flexion and extension as you work
Arm Rotation - forward (10), backward (10)
Keep hands shoulder height
Use small circular motion, slowly
Bend and Reach - (windmill) 10 reps
Feet wide, arms out, throw hands and arm up over and down outside opposite foot.
Work for trunk rotation and flexion stretching lower back and side muscles.
Trunk Flexion & Extension (5-7 reps)
Both hands over head, locked together
Go back as far as you can (extension), then bend and reach as far as you can forward touching the ground in front. Reach back as far as you can between your feet, then repeat each step.
Trunk Twister (5 reps each direction)
Start in the same hands over head position
Rotate trunk in a circular motion - 10 to right, 10 to left
Trunk Rotation
Standing, feet shoulder width apart - hands behind head
Slowly rotate upper body keeping feet in place.
Work for horizontal rotation of spine from waste up.
Hamstring Stretcher (4-5 reps each position)
Stand upright, place heel in front of toe
Slowly bend over touching ground - do not bounce, stretch slowly hold maximum flexion 4 counts.
Alternate foot position after 2-3 stretches
Groin stretcher (3-4 reps each direction)
Feet wide apart, turn body over right by pointing right toes away. Keep left foot in place, foot facing forward.
Put weight on right thigh bending chest over thigh. Do not bounce, rock slowly to maximum stretch - hold 4 counts
Alternate leg position - face other direction
Achilles tendon - calf muscle stretcher (3-4 reps each direction)
Same position as groin stretcher, except keep the back leg straight, heel on the ground. Both feet will now point in the same direction.
Force back leg back and straight, heel down - hold for 4 counts.
Wrist extension and Flexion (5 reps alternating arms)
Standing, straighten throwing arm out in front with the other arm and hand, pull fingers and hand back, wrist extension to full range of motion.
Then, pull hand down and back, wrist flexion.
Arm Extension - supinate hand 4-5 reps; pronate hand 4-5 reps.
Stand tall- reach as high as possible with the throwing arm.
Stretch entire body-extend up on balls of feet-rally stretch forearm, biceps, shoulder and side .
Hitch-hiker Exercise (4-5 reps)
Standing, place throwing hand on waist.
Slowly lift hand and arm up keeping elbow as high as shoulder.
Extend throwing hand up and back in the cocked position as far as possible; bring hand back slowly to waist.
Rotator cuff Stretcher (8-10 reps)
Standing, place throwing arm up - elbow level with shoulder, elbow flexed at 90 degrees, hand up.
Slowly carefully, keeping the elbow up, work for maximum extension back, then slowly maximum flexion forward - keep elbow at shoulder height.
Do this exercise very slowly.
Lunges (10 reps alternating legs)
Standing, alternating legs, stride out on a flexed lead leg and dip back knee to the ground.
Step back with lead leg and repeat using the other leg as the stride leg.
Thrower’s Stretcher (10 reps)
Standing - lead foot in forward throwing position
Hands together, in front of body.
Go through a 1/2 speed throwing motion - use a full arm circle, work for full extension forward and downward.
Flex at waist - lay the chest on the thigh of the lead leg.
Only roll the pivot foot over, but keep in place.
Finish with the throwing arm outside of the lead leg - with a long arc of deceleration.
About Me
I am currently a freshman in high school and I am currently playing for my high school ninth grade team as well as a travel team. I did not start pitching until last year when my team was short pitchers. I was never the fastest pitcher on my team, but I was still able to be a successful pitcher. This is because I was able to throw a changeup as an off speed pitch to fool opposing batters.
My goal is to help other young pitchers develop a changeup to throw along with their fastballs. I want other players to be successful when pitching and to be successful, you must be able to throw an off speed pitch (changeup).
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