Why the “Armpit Angle” Matters for Throwing Health and Performance

Patterning Drills We Use at Undefeated Physical Therapy and Performance

By Dr. Carmen Jansante, PT, DPT, CSCS

When people talk about throwing mechanics, one of the most common phrases you hear is “arm slot.” While arm slot absolutely matters, we often see it misunderstood — especially in baseball and softball athletes trying to improve velocity or rehab from arm pain.

At  Undefeated Physical Therapy and Performance, we spend a lot of time teaching athletes that the relationship between the torso and the arm matters more than simply whether someone throws over the top, three-quarter, or sidearm.

What we focus on is the armpit angle — the space and relationship between the upper arm and torso during the throwing motion.

Why the Armpit Angle Is So Important

A pitcher can have a very low arm slot and still throw efficiently and safely if their torso is tilted appropriately with the arm. Think about a true sidearm or submarine pitcher. Their torso moves with the arm angle, allowing them to maintain better alignment through the shoulder and elbow.

The problem occurs when the elbow begins to drop excessively below shoulder height.

Ideally, during the late cocking phase of throwing, we want:

• The elbow roughly level with the shoulder

• Slightly above shoulder height

• Or only minimally below shoulder height

As the elbow drops farther below the shoulder, stress on both the shoulder and elbow tends to increase. Research on pitching biomechanics has demonstrated that altered arm positioning and timing can increase valgus stress at the elbow and rotational stress at the shoulder, particularly during high-velocity throwing. These stresses are especially important in athletes dealing with:

• UCL injuries

• Rotator cuff irritation

• Labral injuries

• Post-operative return-to-throw progression

• General arm soreness and fatigue

This is why arm patterning becomes such a major focus in our rehab and performance programs.

Patterning Before Throwing

Before an athlete starts throwing, we first want the arm prepared from a muscular standpoint:

• Mobility

• Tissue preparation

• Rotator cuff activation

• Scapular activation

• Dynamic warm-up work

Once the arm is physically prepared, we transition into patterning drills.

These drills are excellent:

• Before throwing

• On low-intensity days

• During return-to-throw programs

• During post-operative rehab

• For athletes trying to improve throwing efficiency

The goal is to retrain the neuromuscular system and reinforce a healthier arm path.

We usually begin these drills around 50% intensity and gradually progress them.

We commonly perform them:

• In half-kneeling

• Or in standing with a walk-behind step

For a right-handed thrower, we often start in:

• Right knee down

• Left leg up

This setup helps control the lower half while allowing the athlete to focus on arm positioning and scapular control.

Drill #1: Pivot Pick Patterning Drill

One of our favorite starting drills is the pivot pick.

In this drill:

• The athlete starts with the arm up in front of the body

• The elbow and shoulder begin relatively level

• The athlete works into scapular retraction while maintaining arm position

• The athlete then completes forward throwing motion

One thing we commonly see is the arm immediately dropping as the athlete moves backward into layback. Even if they start in a good position, the arm often falls below the shoulder as they move.

The pivot pick helps train the athlete to:

• Keep the arm up through the plane of motion

• Maintain better scapular positioning

• Avoid excessive “around-the-body” movement patterns

At first, this drill often feels awkward because it removes a lot of the natural momentum and lower-half contribution used during full-speed throwing.

But that’s exactly why it works.

It forces the athlete to become aware of their arm path and arm positioning.

Drill #2: Tornado Drill

The next drill we frequently use is the tornado drill.

This drill removes the first half of the throwing motion and focuses heavily on the back-side arm action.

The athlete:

• Starts with the arm loaded back

• Sets the elbow and shoulder into a better armpit angle

• Performs small rhythmic circular motions

• Then accelerates forward into the throw

Typically:

• 3–4 controlled circles

• Then throw forward

This drill helps:

• Train the back-half mechanics

• Improve rhythm and timing

• Reinforce proper arm positioning

• Keep the elbow from collapsing downward

Again, the goal is not to create a robotic thrower.

The goal is to improve efficiency and reduce unnecessary stress on the arm.

Drill #3: Figure-8 Throw

Once athletes begin improving arm positioning, we like progressing into a figure-8 throw.

This is one of our favorite drills for integrating the arm path into a larger throwing pattern.

We typically start:

• Half-kneeling

• Right knee down for right-handed throwers

• Left knee down for left-handed throwers

The athlete traces a sideways infinity sign or “figure-8” with the throwing hand.

As the arm moves:

• Downward

• Around

• And back upward

…the arm naturally moves into the throwing slot.

At that moment, we cue:

• Better scapular retraction

• Proper armpit angle

• Elbow level with the shoulder

From there, the athlete transitions into the throw.

As they improve, we progress the drill by adding:

• A forward step

• Lower-half momentum

• More rhythmic movement

This allows the athlete to blend the arm pattern into a more game-like throwing motion.

Why We Video These Drills

One of the easiest ways to improve mechanics is simply by letting athletes see what they’re doing.

We frequently video these drills and pause the motion during layback.

You do not need a highly trained eye to evaluate positioning.

Simply pause the video and look at:

• The shoulder line

• The elbow position relative to the shoulder

If the elbow is significantly below the shoulder, it’s usually very obvious.

Visual feedback can dramatically improve motor learning and body awareness.

What Weighted Balls Do We Use?

We try not to excessively overload patterning drills.

A standard baseball weighs approximately 5 to 5.25 ounces.

During return-to-throw progressions, we may begin with:

• A lighter ball around 3.5 ounces

As athletes progress, we may use:

• Regulation-weight baseballs

• Occasionally 1–2 ounces heavier

The goal is not max overload.

The goal is:

• Improved movement quality

• Arm awareness

• Blood flow

• Efficient patterning

Overloading plyometrics or patterning drills too aggressively can create unnecessary stress, especially during rehab progression.

Final Thoughts

Arm care is not just about strengthening the shoulder.

It’s also about:

• Movement quality

• Timing

• Arm path

• Scapular control

• Efficient mechanics

These patterning drills are simple, effective tools we frequently use to help athletes:

• Improve arm slot awareness

• Maintain a healthier armpit angle

• Throw more efficiently

• Reduce unnecessary stress on the shoulder and elbow

Whether you are:

• Returning from injury

• Recovering post-operatively

• Or simply trying to improve your throwing mechanics

…these drills can be an extremely valuable part of your throwing program.

If you’re dealing with arm pain or looking to improve your throwing mechanics and arm care routine, contact us at:

Text: 412-627-2131 

Instagram:  @undefeated_pt

References

1. Fleisig GS, Andrews JR, Dillman CJ, Escamilla RF. Kinetics of baseball pitching with implications about injury mechanisms. American Journal of Sports Medicine. 1995.

2. Aguinaldo AL, Chambers H. Correlation of throwing mechanics with elbow valgus load in adult baseball pitchers. American Journal of Sports Medicine. 2009.

3. Werner SL, Fleisig GS, Dillman CJ, Andrews JR. Biomechanics of the elbow during baseball pitching. Journal of Orthopaedic & Sports Physical Therapy. 1993.

4. Wilk KE, Macrina LC, Fleisig GS, Porter

5. field R, Simpson CD, Harker P, et al. Deficits in Glenohumeral Passive Range of Motion Increase Risk of Elbow Injury in Professional Baseball Pitchers. American Journal of Sports Medicine. 2014.

6. Reinold MM, Gill TJ, Wilk KE, Andrews JR. Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Throwing Athletes. Sports Health. 2010.