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NFHS Rules 6-1-1 6-1-2 and 6-1-3
If from the windup (pivot foot on, free foot on or behind the rubber) NFHS is not as strict as OBR when disengaging the rubber. OBR requires hands to be placed at the side when disengaging. So, teach the kids:
"Glove hand foot - GO"
"Bare hand foot - Back"
And they don't have to watch the arms. If the arms move first, then that movement definitely commits the pitcher to pitch, but knowing umpires may miss this call, it's safer to watch the foot.
If from the "SET" position. The pitcher must engage with his pitching hand at his side. Assuming he has his hands together, he is no longer allowed to "stretch". There is no language in the rule when he is "committed to pitch", but 6-2-4(d) says it is a balk if he fails to pitch to a batter in a continuous motion immediately after any movement of any part of his body he habitually uses in his delivery.
Again, split second fakes may technically be balks, but the pitcher is allowed to disengage and throw and umpires will be reluctant to call it a balk unless it is clearly two separate movements. I would teach players to watch the feet. The non-pivot foot must step to a base before any throw or the pivot foot must step back to disengage (and throw without stepping) or both feet can move in a jump turn. In all of these cases, the pitcher cannot pitch to the batter after any of these moves.
I don't know any umpire who would call it a balk if the pitcher from the set position raised his leg and pumped his arms as if getting ready to pitch and in a continuous motion swung his leg to 2B and threw, or stepped to 1B (LH) or 3B (RH) and threw.
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