Below is a training video put together by LA Coastline for purposes of understanding the basic pitching requirements to fulfill the rule.  It is targeted at teaching umpires what to look for but gives a good overview for coaches and players to understand how to fulfill the rule legally.

  

CREDITS: Thanks to Madi Dove, formerly of CGSL, for starring in the video!

 

RULE 6 - PITCHING REGULATIONS 

Section 1. PRELIMINARIES.

Before starting the delivery (pitch), the pitcher shall comply with the following:

  1. The pitcher may not take the pitching position on the pitcher’s plate with-out possession of the ball.
  2. The pitcher shall not be considered in the pitching position unless the catcher is in position to receive the pitch.
  3. Both feet must be on the ground within the 24-inch length of the pitcher’s plate. The shoulders shall be in line with first and third bases. The pitcher shall take a position with both feet in contact with the pitcher’s plate.
  4. While on the pitching plate, the pitcher shall take the signal or appear to be taking a signal with the hands separated. The ball must remain in either the glove or pitching hand. (A 1 second pause before bringing the hands together while standing on the plate with both feet and looking at the catcher satisfies this rule.)
  5. The pitcher shall bring the hands together for not less than one second and not more than 10 seconds before releasing it.

Section 2. STARTING THE PITCH.

  1. The pitch starts when one hand is taken off the ball after the hands have been placed together.

Section 3. LEGAL DELIVERY.

  1. The pitcher must not make any motion to pitch without immediately delivering the ball to the batter.
  2. The pitcher must not use a pitching motion in which, after bringing the hands together in the pitching position, the pitcher removes one hand from the ball, and returns the ball to both hands.
  3. The pitcher must not make a stop or reversal of the forward motion after separating the hands.
  4. The pitcher must not make two revolutions of the arm on the windmill pitch. A pitcher may drop the arm to the side and to the rear before starting the windmill motion.
  5. The delivery must be an underhanded motion with the hand below the hip and the wrist not farther from the body than the elbow.
  6. The release of the ball and follow through of the hand and wrist must be forward and past the straight line of the body.
  7. In the act of delivering the ball, the pitcher must take one step with the non-pivot foot simultaneous with the release of the ball. The step must be forward and toward the batter within the 24-inch length of the pitcher’s plate. It is not a step if the pitcher slides the pivot foot across the pitcher’s plate toward the batter, or if the pivot foot turns or slides in order to push off the pitcher’s plate, provided contact is maintained with the plate. Raising the foot off the pitching plate and returning it to the plate creates a rocking motion and is an illegal act.
  8. Pushing off with the pivot foot from a place other than the pitcher’s plate is illegal. This includes a “leap” (or sometimes referred to as "crow-hop" as defined under Rule 1.
  9. Pushing off and dragging the pivot foot in contact with the ground is required. If a hole has been created, the pivot foot may drag no higher than the level plane of the ground.
  10. The pitcher must not make another revolution after releasing the ball.
  11. The pitcher shall not deliberately drop, roll or bounce the ball in order to prevent the batter from hitting it.
  12. The pitcher has 20 seconds to release the next pitch after receiving the ball or after the umpire indicates “play ball.”
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