Teaching student athletes to run is often one of the most overlooked fundamentals in softball. Every year, I find myself dedicating a good portion of the pre-season working on this fundamental with teams; and every pitcher I work with spends a good deal of time developing this skill, too.

In pitching, the power-line is often a reference to an imaginary line extending from the pitchers drive toe, to their target. In running, The Power Line is referred to as a postural line that runs from head to foot (the ankle). It is best summarized as an imaginary straight - but angled - line starting at your ankle and running up your knee, hip, shoulders, and head. This illustration sums it up really well…

As you can see, the body angle forms The Power Line. Notice that ALL the joints (ankle, knee, hip, shoulder) of the body are nearly in-line. The other areas noted in the illustration are the following:

A) High Knee Drive – The best way to enable your hips to move through a full range of motion is to have substantial knee drive; getting your thighs perpendicular to the torso should be a focus.

B) Shin Angle – The forward lower leg should be at, or near the same angle as The Power Line, NOT perpendicular to the ground. The more upright the angle of the shin, the more the ground will absorb your energy… this will slow you down. Many people that teach running limit it to bringing the knee high; it’s also important to encourage a high range of motion of the leg below the knee.

C) Ankle Dorsi-Flexion – By keeping your toes pointing towards your shins as your knee comes up, the Achilles tendon and calf muscles become engaged; helping you transfer energy from your hips and thighs to your feet and into the ground.

Teaching proper running mechanics to your DD, will undoubtedly make her a better softball player. How will it help her with pitching? Take a look at these high-level pitchers… and the positions they reach at the beginning of each pitch they throw…

Good drive mechanics will result in a pitcher reaching this diagonal, straight-line position. Some call it a lean, or simply a rock forward – but this is not enough. Forming this Power Line position is the result of an immediate transfer of energy from stride leg to drive leg, just like we do when running (properly). Simply teaching a backward/forward rocking motion or lean often results in these first two positions (which are not correct); the last one is correct:

I’m terribly satisfied with my stick figures… as they would make a great bumper sticker…

If this becomes a thread that generates a lot of interest, I’ll continue with some drills and further insights on how to help your DD explode off the plate AND down the baselines. If not, I hope this helps you and your DD become a better pitcher and runner!

Wall Sprints

NEVER sacrifice proper form for speed. It’s never the quantity of workout that matters, it’s the quality. Speed is the result of these routines – and must not be the goal in performing them.

Starting Position for all exercises, is on one leg, like this:

Put your hands on a wall in front of your shoulders. Keep your arms straight. Step back until your body is roughly at a 45-degree angle. Lift one leg off the ground as shown above. Posture is paramount; maintain The Power Line. Maintain the shin angle and focus on reaching a high knee drive WITH a dorsi-flexed ankle (See OP for more detailed explanation).

Single Leg March: Slowly raise and lower the same leg. Lower it so that it is side by side with your rear foot – and raise it so that you achieve the position in the picture above. Perform 10 repetitions with each leg.

Slow March – Slowly march, alternating legs. Perform 20 repetitions.

Two-Count March – Perform one march by switching quickly from one leg to the other. Hold the landing for 2 seconds - then switch legs. Continue in alternating fashion. Repetitions = 8-10.

2-Step, Two Count March – Same as the Two Count March, but perform two marches.

3-Step, Two Count March – Same as above, but with three marches.

Rapid Fire March – Assume the starting position and perform as many marches as possible in 10 seconds. DO NOT SACRIFICE FORM FOR SPEED!

Core Training Exercises for Pitchers

‘Behind' the Scenes

Developing a strong core is, IMO, the most effective preventative to all pitching related injuries. A strong core is essential in establishing good drive mechanics, too. A balanced and strong core is the result of positive muscle recruitment, which is the result of developed hip and pelvis stabilizers.

How important is this?

“…lower extremity contributes 50–55% of the total energy generated by the body during performance of an upper extremity task. To transfer energy through the kinetic chain from the lower extremity to the upper extremity, a softball pitcher must have good neuromuscular control of the lower extremity. - Gretchen D. Oliver PhD, ATC, LAT

In a previous post, I listed some Wall Sprint drills. These drills require good postural fundamentals, and specifically isolate ‘lower extremity’ conditioning/programming. Furthermore, these conditioning elements are very specific to motions performed while pitching and running. I find that any conditioning regimen your DD or students implement should closely mimic motions they are training for… and I’ll quote Oliver again…

“…clinicians should incorporate strengthening exercises that mimic the timing of maximal muscle activation most used during the pitching phase…

…there is a need for core strengthening to help properly transfer energy to decrease the stress placed on the shoulder when performing a successful pitch. Core strengthening should focus on gluteal activations and on trunk rotational activities.”

In other words, get you’re a$$ moving!

Rick Pauly recently posted a great rotational conditioning element: Core Stability and Torque

(note this drill is considered “advanced” and should be done only with the hands at the height demonstrated)

One important note for beginners: Resistance (band) exercise is the safest and most effective way to increase your strength and power, as well as, develop neuromuscular control. All youth athletes should utilize these methods before attempting, or regimenting more advanced routines.

Here are some great routines to help activate the glutes and build hip stability.

Single Leg Bridge w/tennis ball:

On floor, position tennis ball between your right thigh and stomach, focusing on holding it in place.

Left foot should not be flat on ground... keep toes off floor, weight on heel only.

Raise butt off of floor, inhaling and holding for 5 secs.

Lower to ground on exhale. Repeat other side (8-10 reps)

Internal/External Rotations of Hip

Using Minibands just below the knee and above the calf rotate legs inward, then outward.

Reps: 10 together, or 10 each leg

Ankle Band Steps

Wrap Minibands around ankles.

Take small steps to the side, maintaining form.

Reps: 3x5 steps/ each side

Ankle Band Steps Variation

Same as above, but wrap bands around balls of feet.

Reps: 3x5 steps/ each side

Turkish Getups

These have received mixed reviews by some... but only because people do them wrong. I debated posting the gif over a video... but it's good enough. These work every core muscle... here are the keys to doing them correctly:

Don't use a kettlebell until you have the strength and proper coordination this routine requires. Do it without, body weight is fine.

Make sure you start with your shoulder 'packed' or pushed into the ground. Don't 'reach' with the shoulder.

Keep rear knee in-line with your supporting hand

When going back down... once your supporting hand gets placed on the ground, stick your butt out as shown in the video clip.

If using a kettlebell, dismount it by rolling onto your side - when lying on your back.

For advanced athletes, the basic band routines aren’t going to cut it by themselves. Your focus should be on, for lack of a better phrase, power training – mixed with speed. Training fast-twitch muscle fibers will become a must… and is the reason many athletes plateau early in speed development, in both drive and pitch mechanics. So… low speed, high-resistance is not what you’re after. High speed, high resistance is the secret. Again… view Rick Pauly’s post above to see a great example.

These routines you may implement aren’t just for drive mechanics either…

“…the large muscles of the hips and trunk help position the thoracic spine to accommodate for effective movement of the scapula, which allows for functional shoulder motion - GRETCHEN D. OLIVER, HILLARY A. PLUMMER, AND DAVID W. KEELEY

A little more about the Gluteal (butt) muscles, and the other main stabilizers located in the hip and pelvic regions. Activating these muscles regularly in conditioning routines should be a major focus, as noted. During the pitching process, the gluteal muscles are the most active muscles – throughout every phase of the pitch. Here’s a graphic of some of the key players in the pelvic region:

The gluteal muscles (maximus, medius, and minimus) stabilize the hip by counteracting gravity’s hip adduction torque and maintain proper leg alignment by eccentrically controlling adduction and internal rotation of the thigh. None of that make sense? Here’s a little primer of key terms often used on this site… this is long overdue…

The Ground Force Reaction

Increasing the ground force reaction of the drive and stride legs will increase your pitching speed, when timed properly. This is not an opinion.

What does this mean? Does it mean that if you push as hard against the ground as you possibly can, and strike the ground with your stride foot as hard as you can, that you’ll pitch faster? It does not.

Going to break out some high school physics… as they apply to drive mechanics and ground force reactions…

Newton’s #2

F= ma

or Force equals Mass times Acceleration

(My immature side can’t help but smirk when I say, “Newton’s #2”…)

Newton’s #3

When one body exerts force on a second body, the second body simultaneously exerts a force equal in magnitude and opposite in direction to the first.

Far too often, ground force reaction discussions (regarding pitching) only deal with the stride foot contacting the ground. It’s important to note, appreciate, utilize and GAIN from Newton’s 3rd law when pushing from the rubber, too. Here’s a simple illustration of this point…

I actually had to Photoshop the ‘stride’ foot so that it was dorsiflexed… This illustration shows that as you push off – or into the ground, the ground pushes back. It also shows that it does it at the exact OPPOSITE or opposing direction. The force illustrated is one of three forces called the ‘Vertical’ force.

The three forces worth talking about are: Vertical, Lateral, and Gravitational. Take a look at the illustration here...

The numbers represent the forces:

1) Vertical – Angled force on vertical plane

2) Lateral – Horizontal force on horizontal plane

3) Gravitational – Directionally constant, downward

For the sake of simplicity, the Vertical force is the upward lift and downward fall most people associate the stride with. The Gravitational force is mostly self-descriptive… but you should know that we oppose this force when driving… and the Lateral force is the forward momentum a stride constitutes (towards the target).

To take advantage of these forces, we push off with our drive leg and brake with our stride leg, with the goal of creating a catapulting system. Most interestingly, if this sequence – or kinetic chain of events – is not timed properly, we will not be able to apply these forces as an increase in ball speed. When this chain is broken, the result can be a large source of injury – as the shoulder will try and compensate for this broken link – or loss in kinetic energy – by trying to generate the forces the legs could not.

How important is this timing? It’s almost a doubling effect… A 20% decrease in kinetic energy received from the hips and trunk will require a 34-35% increase in the rotational velocity of the shoulder.

If you consider this previous statement – you may only see the positive contribution timing offers… but it is just as important to understand the negative effect of poor drive mechanics… as they WILL require the shoulder to work more than necessary… and they often will put the scapula in a dangerous, destabilized position – which can lead to a condition known as impingement syndrome.

So, although we must work hard on drive mechanics, the emphasis should not be a “spot on the ground” – but instead should be a timed sequence of events with an emphasis on putting the lower extremities in the right positions - to efficiently transfer this energy to the ball.

So, don’t teach or allow your DD to over-push. In addition to injury, the muscle firing sequence will become disrupted – at times causing the antagonist and protagonist muscles to fire at the same time. Doing so, gets the muscles working against each other and limits the pitchers range of motion. It’s a gradual process, and small, properly timed increases in motion/energy should be the goal. “Rome wasn’t built in a day.” Build a foundation of coordinated and controlled body movements, and then – and only then – build on them.

Stride Leg Articulations

Ok, time to talk about a few articulations – as they relate to the ground force reaction, specifically Newton’s 3rd law. There are many other motions… but I’d like to keep this post singular in scope - and address the jointed movements of the leg, so that we can get the most out of the ground force reaction. These will be stride leg specific… more on the drive leg later.

Oh yeah, I think many call it: Ground Reaction Force... but oh well... I'm happy with ground force reaction.

As noted in the ground force reaction post, we want to set the body in a series of properly timed motions with the goal of transferring energy through the kinetic chain… and eventually into the ball, safely.

Stride Knee & Dorsiflexed Ankle

We’ve already covered this, but it’s important to stress it again. In my experience, many pitchers utilize a weak sweeping step forward. Their knee barely elevates and flexes above their normal walking mechanics. We want the stride knee to aggressively drive forward, elevating it so that it’s nearly perpendicular to the torso. Use the Wall Sprints listed on page 1 to ingrain these movements. I find this as one of the best places to start when working on drive mechanics. Remember to incorporate a lean – and then an aggressive drive outwards with the stride knee. Get it up! Be sure to also incorporate the dorsiflexed (toes up) foot position, too. Like these:

Extension of the Stride Leg Knee

IMHO, this is one of the most important stride mechanics as well as one of the largest timing puzzle pieces... more on that later, probably much later...

As you drive the stride knee out, you are activating/firing the gluteal muscles – which is VERY IMPORTANT. The natural design of the hips and bone structure would have the leg turning inwards and abducting. The knee-out and dorsiflexed ankle positions engage (or, activate) the larger muscles in the lower extremities; as they work to overcome the natural tendencies of the leg and prepare for impact. The knee goes straight out, followed by the lower leg extending to the target – and the leg has NOT rotated inward.

Once the lower leg/upper leg angle is beyond 150-degrees of extension, the pitcher will be close to ‘full extension’ of the leg… and the gravitational forces will prevail; sending the leg downward. ‘Full extension’ does not mean literal extension (180-degrees, or a straight locked leg) it means the maximum stride length (the distance between the rear drive foot and the stride foot). You’ll notice that the drive foot is still in contact with the plate.

When timed properly, the still shot of the optimal motion will look like the following:

knee at most elevated/extended position (perpendicular to torso).

Shoulders are mostly closed – thigh/foot has NOT internally rotated.

Upper and lower leg angle (formed at knee) is greater than 150-degrees.

For those of you struggling with the 150-degree leg/knee angle, here is a transparent picture you can put over your still shots to use as a comparison.

Here is a bunch of different pitchers reaching this ‘full extension’:

On a side note, notice how each of these pitchers is approaching 3 o'clock and their shoulders are pretty much closed - even though their leg extension had started opening their hips... if not completely.

As you can see in the different pictures, the leg should be at least this straight, or straighter. If you use the angled line, place the angle on the knee, and align the upper line with the femur in the upper leg . Each person is different, but your pitcher should strive for reaching this level of extension. Why?

If the leg/knee angle is in a flexed position less than 150-degrees (read: more of a bend than the picture) – the knee will try and absorb too much of the ground force reaction energy. How much energy is this?

The vertical ground reaction force was always theorized as similar to that which a baseball pitcher experiences, until Werner (2005) and Oliver (2010) concluded that they were significantly greater. A softball pitcher with good drive mechanics will experience a vertical ground reaction force more than 230% of their body weight. So… if your 140-pound DD is utilizing aggressive drive mechanics, she could be posting over 320 pounds of force on her stride leg. Remember, she is balancing/stabilizing 320 pounds on a single leg.

Getting back to the question of why too much bend in the knee is a bad thing… is 320-pounds of force on a knee a good thing? The answer is obvious… and having too much bend in the knee prevents a lot of the energy from dissipating and/or chaining past the knee cap… or joint.

Conversely, you don’t want to land on your stride foot with a hyperextended knee (straight, locked leg), either… as that significant force will travel straight to your hips and into the spine. If you land straight legged, you defeat much of what the hip flexors/stabilizers are working to maintain… which is elevation of the pelvis on the drive leg side. Instead, the knee will hyper-extend, the pelvis will tilt anteriorly, and posterior spinal problems arise. This is quite common in younger pitchers... as they associate an aggressive stride with length. They try to hit a spot on the ground by over-extending the leg, and hyperextending the knee. The result is a traumatic force to pelvic region/ stabilizers, causing the abdomen to flare out, and limiting scapular stabilization. This would be my response to a recent post... with a very talented younger pitcher, btw. Here's what it looks like 'under the skin'...

This quote sums up the importance of proper posting on the stride leg:

It is imperative that the stride foot maintains a line toward the target and lands within a 30-degree range of internal rotation and the knee remains flexed so it can absorb shock. As the stride leg plants, eccentric contraction of the quadriceps muscle of that leg further minimizes shock.” - Faith M. Doyle, DC

Internal Rotation of the Thigh & Foot

As noted in the quote from the last main post, the foot lands within a 30-degree range of internal rotation. Far too often, a young pitcher that exhibits poor stride mechanics, will step/stride with an internally rotated foot/thigh towards their target. This pre-maturely opens the hips/shoulders, prevents the glutes and hamstring from achieving stretch, and de-stabilizes the scapula (most of the time). I’m not a fan of, nor would I recommend this method. The stride leg foot should remain pointed up UNTIL maximum leg-extension is reached.

Once the stride reaches a controlled maximum extension, the foot and thigh should internally rotate. This is easy to instruct, and is often referred to by me as setting the angle of the stride foot. I prefer a 30-45-degree angle of plant. If it’s much less, that 320 pound monster will often diffuse up the shin and into the patellar region of the knee. If the angle is greater, that 320 pound monster will act severely on the ankle and knee ligaments/musculature. In addition, less of the energy is absorbed by the knee, quads, and hips… and the result is usually a pelvic tilt. This appears as ‘butt out’ or 'chest out' to let the ball pass by…

The inward rotation of the thigh and foot (setting the stride angle) will also coincide with the drive foot leaving the rubber - and is an easy visual to pick up on.

Here are some of the best internally rotating their leg… there are a total of 6 frames - pay attention to:

Frame 1 - Shoulders are closed, hips are starting to open as a RESULT of stride leg extension.

Frame 2 – The stride thigh starts to internally rotate. As this is a chained sequence, you’ll see that the shoulders don’t really adjust at the same time, but you'll see it in the next frame.

Frame 3 – Pitchers have all passed 3, and their feet ALL leave the plate - as a result of forward momentum, but also the internal rotation of the front leg moving the rear leg. The thigh internal rotation has now greatly influenced the shoulders. The stride angle has been ‘set’ with the foot.

Frame 4 – The humerus is one frame from complete elevation, and as such the shoulders are one frame from their most open position.

Frame 5 – 12 o’clock. The shoulders will NOT move position between this frame and the next. This is the stabilization of the scapula that I’ve mentioned repeatedly. Stride angles are still the same, and stride foot is near the ground. This is a weightless movement and good core strength is needed to control it... as well as proper body positioning/posture.

Frame 6 – Rear thigh/hip adduction torque. This is what JJ was asking about… earlier on… Remember, this adduction and internal rotation of the hips is NATURAL, and is exactly what the legs want to do on their own (achieve 'neutral' position). The goal is to allow for this NATURAL motion to occur – by making sure the rear leg has NOT abducted and externally rotated too far – and by keeping the pitcher from over-striding.
The further the feet are away from the core, the harder it is to control there proximal counterparts (thigh). You’ll also notice that the shoulder line angle did not move. The rear hip internal rotation will adjust the stride foot angle in many pitchers, and as such you’ll see movement in the hip. Ueno is the best reference of this… as I cut out the next frames of the other pitchers in an effort to make the frames match…

Watch this forever looping gif over and over and make note of the points above:

The focus of this post is on ALLOWING internal rotation of BOTH thighs to occur. This is not something I believe you teach… but more of something you prevent from NOT occurring. Take a look at these pictures of a couple local pitchers… one of which I’ve acquired recently…

If I didn't tell you this was a RHP, you might assume it was a lefty...

RHP, too.

Aside from the first being an incredibly illegal pitch (yes, the rear foot is airborne that much...) notice how the rear foot & thigh have turned out (externally rotated) towards second. This is a result of: opening too much (too early AND too severe of a plant angle) BECAUSE THEY PUSHED GRADUALLY... AND TOO LATE. Neither of them benefit from the thigh adduction/internal rotation – because they simply cannot. Don’t believe it? Stand up, get in one of these positions and try to adduct/internally rotate the thigh. It’s not too easy, huh?

So, in order to achieve this hip adduction torque, the body needs to be in the right position… not over-extended and not open too much. Watch the plant angle, controlled stride extension, and rear foot position in these pitchers… and then watch for the start of the adduction sequence (rear thigh internally rotates)…

Touchdown

It’s an interesting revelation that a few of you assumed the subject of this post would be in reference to the position of the arm on plant…

The arm circle is so dominant in the minds of pitchers and parents – and although arm position is important – it’s not the focus of this post… sorry! (I’ll get to that soon in the Timing posts) This post will deal with the position of the foot on plant. I know… it may not seem nearly as glorious – but how we ‘deal’ with the shock of over 200% of our body weight is just as important – and sets the ‘foundation’ of our whip phase. This is a teachable subject matter, too.

Ever hear someone say to land “toe first”, “heel first”, or “flat-footed”? I’ve heard a pretty steady dose of all three… and sadly they are often incorrectly advocating something they know nothing about. Which is fine - at times… but most of you know that I’m an information junkie… and if you’re reading this entire thread… there’s a chance you are, too.

Before we get into the differences in the foot striking patterns (touchdown) – it’s important to review some key concepts. Remember, our goal is to create a catapulting system from the ground-up…and this is only possible if our body is put into a positive position to harness this collision of energy. Hopefully, you’ve read and understand the importance of conditioning these muscles… and hopefully… you appreciate that trying to support 300 pounds of force on a single leg will require conditioning and controlled striding.

You should also know that our goal is NOT to turn 100% of the 200+% of available energy into ball speed. Our goal is to efficiently transfer as much lateral force as possible to the ball without sacrificing control of our body. This may sound like an odd proposition (not focusing on the vertical forces)… and if you want to continue this conversation… feel free to ask more...

For now, suffice it to say that our pelvic region is a pre-stressed system… and like a spoked bicycle wheel – our tension and support comes from the top of our leg… not the bottom (even though ground forces are imposed into our body from the bottom). So, when our stride foot contacts the ground, it should reduce the tension in the lower leg… and increase the tension support in the upper leg/hip. Excessive vertical forces can do the opposite, and are viewed as negative by many. This was tough to find, but take a look at the illustration:

If you want to feel this support tension, here is a quick primer on the ‘trochanter and iliac bone’ or what some people call the iliac crest - with a simple illustration:

Put your finger where the trochanter meets the iliac crest, and take a few steps. You'll feel this pre-stressed system and the tension... I’ll leave it at that for now… getting into biotensegrity is confusing… and on the surface… too much information (even for junkies, like me).

So, if we have destabilized joints, misalignment, and muscular imbalances – the ground reaction forces – coupled with gravity - will perpetuate what many call a ‘degenerative cycle’. An interesting quote on the matter:

“However, when a total body clinical assessment is performed in a softball pitcher who has sustained an overuse injury to the upper extremity, it is almost guaranteed that the individual will display a lack of pelvic stability, which will be evident in weakness of the lumbopelvic-hip complex, as well as decreased scapular stability. - Marion J.L. Alexander, PhD”

As mentioned, a key concept is that the 'goal' when you drive off the plate is to transfer weight forward – all of it. Those that over-perpetuate ‘reverse posture’ often do more harm than good. In the last post, we talked about hip adduction torque being a non-weighted move – and retaining weight on the drive foot can, and often will, eliminate it. The hips should close half way and hold this position through release (read: 45 degrees). For many, it's easier for them to 'prevent closing'... as the body will do so naturally.

Retaining weight on the rear foot will eliminate this ‘controlled release environment’… and will cause a disconnection in the torso AND/OR make it too active… in ways that do not enhance the pitch. We’ll get more into this when we get to the Posture posts – but I introduce the concept… so that you are reminded that we DO want all the weight/momentum to come forward… we just need to learn to control and utilize it.

Okay, some basics have been covered... now it's time to talk about the specific foot striking patterns that can occur on Touchdown.

As mentioned earlier, there are three striking patterns; heel strike, midfoot strike and forefoot strike. I’m all about putting the body in the right positions – and this post will go in to detail about what happens to your body naturally when you use these three. I could just say - do this, not this (as I’m sure some people would prefer) – but IMO, that doesn’t answer WHY. If I’m going to tell my DD or some other DD to do something, I want to know why it’s best – and not secretly hope everything is going to be ok. Here they are, illustrated... note the directions of the ground reaction forces:

Heel Striking

Simply put, don’t teach it, and don’t encourage it. Doing so results in body articulations that we do not desire - as well as multiplicative trauma to the skeletal and nervous system.

I bring it up first… because some of you may make the connection with achieving a dorsiflexed ankle in the OP… and believe you must maintain this position throughout the stride. You do not. Once the foot passes in front of the stride knee, it’s ok if it doesn’t maintain dorsiflexion; its job of activating the glutes, quads, calf muscles, and Achilles has been accomplished.

Here comes the WHY… With heel strikes - the toes curl inwards and then the midfoot and forefoot are subsequently weighted; a rolling forward motion.

On impact, the resulting plantarflex (toes down) results in the arch of the foot not loading – and Achilles and calf muscle shortening… we want lengthening… or stretch.

As the forefoot contacts the ground, the knee and hip will continue to flex (not desired)

The heel strike does not utilize or gain (as much) from Newton’s # 2, and the momentum of our body continues forward… often resulting in substantial ‘forward lean’…

The foot and lower leg come to a dead stop, and a large amount of stress is put on the knee – and this impact breaks the kinetic chain… it is absorbed in the lower leg.

It creates what is known as a ‘high impact transient’… i.e. a car hitting a concrete wall… increasing the risk of injury significantly. We do want to collide with the ground - but the impulse (which, for you science buffs is the Mass times Change in Velocity) cannot be too sudden. We need to lengthen the impulse, instead.

A high impact transient causes a shock-wave up through the body via the skeletal system.

The rolling effect of heel to toe that happens - when coupled with the horizontal inertia, is a really poor braking mechanism – and often impacts the timing of the pitch negatively. It will also magnify muscular imbalances in the hip and/or pre-existing weakness in the medial longitudinal arch.

So, in summary – The heel strike breaks the kinetic chain – terminating the upward forces we could gain from - at the knee. The lateral forces do not get absorbed (as much) and our upper body will want to continue forward. Lastly, the muscles and ligaments are not ‘primed’ in this position – and the resulting trauma in our skeletal system will prevent the stabilization of our pelvis from occurring… which prevents the scapula from stabilizing...

Lastly, another great side-effect of reading all of this, is that you just learned one of the largest sources of shin-splints. Sharp heel striking causes most of the impact to be absorbed in the lower leg… and the repetitive magnitude of these strikes lead to this pain… This is why many runners, soccer players, and even some ball players experience these painful side effects of utilizing poor foot strike mechanics.

Forefoot Striking

This is the exact opposite of heel striking – and although we do lose some of the impact force potential – this position allows for control of the vertical and lateral reactions. This is where you start. Here’s the why…

As you land, the ankle will dorsiflex (toes up, heel down). The arch becomes loaded (or begins to stretch and flatten).

The heel comes down under the control of the Achilles and the calf muscles (which are on stretch)

The heel and lower leg will continue to fall under control, keeping the kinetic chain intact.

The impact transient is nearly ZERO – which your spine thanks you for.

Believe it or not, the rear foot (drive) momentum can be and is converted into rotational momentum. This is not possible with a heel strike – as the momentum is absorbed by the collision force.

This ‘gentle’ landing will allow for the body’s center of mass to continue moving downward – allowing the proximal leg muscles the opportunity to do their work (quads and such) – and allowing the catapulting mechanism to take place.

As you can see, the forefoot strike allows for the proper sequence of muscle activations and cushions the high impact forces. There aren’t many downsides to this method – and I firmly believe this is the place to start all beginners. The impact muscle sequence will become ‘trained’ and eventually – you can move more into a midfoot strike…

Some of you may be quick to point out that many – if not the majority of - world-class pitchers utilize more of a midfoot strike. Eventually, I get more of my students to use the midfoot strike, too. But, this is a trained movement – and the body must develop the strength and posturing that enables proper use of a midfoot strike – so that all the negative traits that accompany heel striking are not present. Truthfully, although it may appear to be midfoot, it’s usually just a lesser forefoot angle.

Lastly, when teaching it… the best point of impact is the inside of the ‘ball’ of the foot… that protrusion you see below the big toe…

Midfoot Striking

We’ve already started talking about this one… Many bucket dads and moms are too impatient… Although I’m a firm believer in modeling professional pitchers, we must understand that the movements that they perform are ingrained, trained, and a result of thousands of positive repetitions. Certain movements that they perform are arrived at through a gradual process… and I believe that this is one of those…

Midfoot strikes are – the space in between – or a continuum between heel strikes and forefoot strikes. The key to properly utilizing a midfoot plant is to develop the ‘muscle memory’ involved in forefoot strikes – because this determines where the center of pressure is at impact. It also helps determine how stiff the knee and ankle are at impact.

You can and should utilize a quasi-forefront/midfoot plant – as it is better for timing, but learn to land with forefoot – with a low impact transient first. Almost all that start with a midfoot plant, become encumbered with ALL of the negative heel strike traits, because anatomically – this is the angle the foot will travel to the ground. The larger surface area of a properly utilized midfoot strike also reduces the stress on the foot and ankle.

Stride Angle

When working with student–athletes, you’ll find (if you haven’t already) that no two are built the same… at least I HOPE you do. Therefore, devising a cookie-cutter system that works for everyone is an effort in futility… You have to be willing to ‘think’ about each athlete and take their differences into consideration – and then apply this knowledge to the individual… so that the movement THEY perform is the most efficient for THAT INDIVIDUAL. Stride angles and stride foot orientations are great examples of this… and you’ll encounter some stride specific variances in your travels… I’ll give you a ‘blueprint’… but understand that each instance of that blueprint WILL be unique.

What differences? That’s a subsequent post… but rest assured “Differences” will be covered… as they apply to individual structure as well as the ever-contested male vs. female subject… which (put your seatbelt on) does exist. More on that later…

Many associate the words “Stride Angle” with the orientation of the stride foot at touchdown – like “45-degree” or “90-degree” foot plant. Although this will be covered next, stride angle is actually a reference to the angle created between the ankle of the rear foot and front foot at ‘touchdown’. Here’s a handy ‘Birdseye’ illustration that sums up the differences quite well…

One of the more common ‘tools’ in use is the powerline… either hand-crafted or purchased in the form of a pitching mat… and I’m not a huge fan of the predominant usage, as it is often utilized incorrectly. Here is an example, if you're unfamiliar...

Kids are often told to start on the line (drive foot) and land on the line (stride foot). Doing so often creates a ‘positive’ (IMO, not good) stride angle (see next illustration) Green = preferred, Red = not preferred… sorry for the low quality..

This results in a ‘crossing over’ action of the stride foot… which then leads to the drive foot being behind it… and in younger athletes, can result in the hips/shoulders opening too much. As discussed previously, this position often creates what starsnuffer marvelously labeled as a ‘backwards pitcher”.

From this 'crossed over' position… any subsequent move forward with the rear leg, is actually rearward… and the hips continue to open… while the shoulders close. Furthermore, this adds significantly to compressive forces in the shoulder… Sprinkle in high-frequency usage (lots of pitches), maybe a muscle deficiency or two, and some compensatory postural issues and you’ve an injured pitcher.

So… if you’ve a pitcher that steps onto or across to the pitching side of this line, I’d recommend that you ‘fix’ this. Get her to step with her stride foot forward… and the result will be like 90+% of the modeled pitchers out there… or slightly to the left of the line (RHP). See the green feet above... This is known as a negative angle… The benefits are ever-apparent:

Less weight on the heels (try it before you contest it)

Better stabilization of the core

Better on-plane arm circle

Better pitching lane (ball can see the target)

Less shoulder compression forces

Better hip adduction
a connected torso

This slightly wider ‘base’ promotes better balance… which also leads to better hip/scapular stability at the top of the circle and through the release zone

Such a small thing… with such significant returns…

So, if you use a powerline (which is perfectly fine) put the drive foot on the line, and encourage the stride foot land slightly to the left of the line (for RHP, opposite for LHP). If your drive foot isn't on the line... just make sure your stride foot lands slightly to the left of where your drive foot started. I am not suggesting that you step to the left… just step forward, not across. Don’t go crazy with attaining the perfect stride angle… just prevent it from ‘crossing over’. Later on, you can work with some minor stride manipulations, if desired… but when training someone – I find this is the best place to start… or a ‘blueprint’ – especially younger or beginning pitchers.

I’m sure some (maybe just one) will read this as a no-brain post… and say… “Why so many words…” My response: Heard it before… go away.

Stride & Drive Orientation

There are many goals to discussing these subjects, but at the core, I hope they give you a different and compelling viewpoint regarding drive mechanics… and challenge your beliefs – making you a better bucket-parent, coach, and PC… and I look forward to your insights, as well.

Here are some commonly ‘applied’ stride foot orientations... in 15-degree increments:

Commonly referred to as “stride angle”, stride orientation is the angle the stride foot lands. The importance of stride foot orientation is ever-apparent… in that it helps determine the angle of the torso… which is obviously a large factor in successful pitching. The 'preferred' angle of the stride foot varies greatly in high-level pitchers - and anyone professing to know the magic angle, has obviously not taken the time to see that it varies between every athlete. The visual evidence should absolutely quash on-going arguments… but for whatever reason… they persist. What visual evidence?

Pitchers like Ueno and Abbott have stride orientations MUCH less than 30-degrees… while others like Tincher and Nelson have middle-of-the-road stride orientations (between 30 and 45)… and lastly… there are pitchers like Osterman and Lawrie that use stride orientations greater than 45-degrees. To say any of these is right or wrong is just goofy… Stride orientation is pitcher specific… even pitch specific… and should NOT be a cookie-cutter number.

Why 45°?

If I had to put a number on it – I’d say 80+% of the people I’ve encountered (on the subject) think that this is one of those absolutes… and that the absolute is 45-degrees. I often ask: Why 45? Why not 30? Why not 60? Some will change the subject, some will side-step the question, but most will use the “dangers of too little or too much angle” spiel or… because it “keeps the pitcher from opening too much and too little”.

Does it? Abbott and Osterman must be doing something wrong…

You see, it is pitchers - like these two - that challenge what you think you know. As a PC/student, they challenge your beliefs and rattle your confidence. Years ago – before I tried my hand at being a PC – I made a list of everything I wanted to teach… and how I thought it should be taught. Through trial and lots of error, very few - if any - of those beliefs are ones that I hold today… and stride orientation is no exception. I started out as a staunch 45-degree advocate, moved to more open, back to 45, and then to less than 45 (closer to 30)… only to FINALLY realize that there is no magic angle. Rather than make a girl hit a mark - I let her 'do her own thing' and then make adjustments to manipulate it based on the results.. and finding a good opening (cringe) position often involves more than just stride foot orientation.

If you’ve been following this thread - or are a regular at DFP, you know that stabilizing and opening the torso is paramount to an efficient and safe arm circle. We need to reach an upper body position that effectively allows the humerus to elevate and rotate safely/freely – as the arm travels around the circle. That is it… the angle of your stride foot is contingent on what the rest of your body does... so that you can achieve this goal. There is no need to put a number on it – or a piece of tape on the ground at a preset angle… especially if it’s counterproductive to the ultimate goal. A 45-degree foot orientation is more often the wrong number than the correct one – as evidenced by the sheer number of top level pitchers that do not use it. If the visual evidence and practical application of stride foot orientation is not evidence enough for you… well… all hope isn’t lost… perhaps the next post will help…

Hopefully, you’ve arrived at this post with an open mind... and all you care about is putting your DD or student in positions that allow her to maximize her potential; safely and efficiently. If so, let us take a moment to put YOU in a couple of positions. The following assumes you are right-handed. If not, ‘flip’ the instructions.

Exercise 1 – Stride Orientation

Stand, feet side-by-side (comfortably spaced), with the right side of your body 6-12 inches from a wall… facing forward. This is also a handy thing to perform in front of a full-length mirror.
While keeping your right foot pointed straight ahead, take a decent sized step forward with your left foot; at a 45-degree (inward) orientation/angle on plant.
If it helps you keep your right foot pointing forward, feel free to raise the heel up so you’re on the ‘ball of your right foot’.
Once you’ve landed… hold your position and look at your hips. You should see that, naturally, your hips responded to the angle of your stride foot. They won’t be at exactly the same angle as your foot… as we are all designed a little different. The wall will serve as a reference to this angle…
To drive the point home, after checking out your hip orientation, square them up (forward) while in this position. In doing so, you’ll feel a stretch in your right hamstring and glutes… And you’ll also have a reference as to how much your hips opened… which was about 45-degrees.

Exercise 2 – Drive Orientation

Repeat Step 1 from above.
While keeping your left foot pointed straight ahead, rotate your right (drive) foot outward 45 degrees. Take a decent sized step forward with your left foot; keeping the left foot pointed straight ahead on plant.
If it helps you take a decent step forward, feel free to raise the heel up so you’re on the ‘ball of your right foot’… but be sure to keep the right at a 45-degree angle and left foot at no angle – or straight ahead.
Once you’ve landed… hold your position and look at your hips. You should see that, naturally, your hips responded to the angle of your drive foot… Check angle with the wall to your right.
Square up the hips… once again… feeling this ‘stretch’. Depending on your flexibility – squaring up will be a resisted feeling… as it’s not natural… hence the reason our hips open.

Exercise 3 – Stride & Drive Orientation

By now… some of you may have just had an epiphany… but do the exercise anyway.

Repeat Step 1 from above.
With feet side by side, rotate your right foot outward 45-degrees. Take a decent sized step forward with your left foot AND land at a 45-degree angle with the left foot, too. Both feet should be angled (to the right) 45-degrees.
Again, feel free to raise up on the ball of the right foot, if it helps you take a larger step.
Now… look at your hips… Holy smokes… that’s not a 45-degree hip angle!!!
Reference the wall, you should be pretty close to ‘fully’ open… and definitely a lot further than you were in Exercise 2 or 3. Try them all again, and compare if you don’t believe me.

Hopefully, that epiphany has set in… If not… you’re either one-legged, a mutant, or just generally disagreeable… (not that any of those things are bad attributes... I'm keeping it positive this New Year!)

Drive foot turn-out ADDS to the stride angle… and if you really want to put it to the test… try Exercise 2 with the right foot rotated outward 90-degrees with no stride foot angle. Now… let us have a peak at Ueno and Monica… one more time… but through a ‘different pair of lenses’…

This introduces a subject that has led to a couple heated debates on DFP… drive foot turn-out. Drive foot turn-out is completely natural and NOT a negative thing. Every decent sprinter in the world does it… many pitchers do it, and if your DD doesn’t do it… you're limiting the amount she can engage the largest muscles in her leg… and they’d like to help her drive forcefully off the plate…so let them! If you still don’t believe it… well… you might be getting in your own way... and hers.

All this said… I often limit drive foot turn-out. Turning the drive foot out much more than 45-degrees (I prefer only what is necessary) is counterproductive… similar to stretching a muscle too far… you’ll negate the directional force if you take it too far… and put the quads at a disadvantage.

So… if I’ve said/say that your DD is opening too much… and that it appears her stride orientation is fine… you need to realize that the additive effect of her drive turn-out and stride orientation… are creating a hip/torso angle that allows her to open beyond 90-degrees.

Couple this with the last main post… Stride Angle… and you’ll see how easy it is… and unbelievably prevalent… that younger/inexperienced pitchers open too much. You might have just checked the stride foot… now you know better… Check the stride angle (across the body adds to the angle, to the left for RHP subtracts)… check the stride foot orientation, and then check the drive foot orientation (as it PUSHES off the rubber).

Lastly, should your goal be 90? IMO, no. I like 70ish… because I know the effect that the upper torso and arm momentum have on adding to the torso angle. Setting 90 with the feet… results in 90+ overhead…

Pitching is never as simple as one thing… it’s a bunch… added up… and with every pitcher - they are never the same.

Differences

Part 1: An Introduction

Those that have worked with more than one pitching prospect... immediately discovered that no two are alike. Bucket moms/dads that have more than one daughter know this, too…. and for those of you that have only one DD, you’ve most likely discovered that modeling pitchers “ain’t that easy”. Sure, this isn’t ‘ground-breaking’ news… but believe it or not… some people get so caught up in perfecting one movement that they seriously stunt their DD’s development… and even worse – they end up putting them in ‘modeled’ positions that can put the student-athlete at risk for injury. Stride and drive foot orientations/angles and body joint flexion angles are only the beginning of a long list of differences.

Far too often, parents develop tunnel-vision towards a ‘finished product’.. or exact representation of a 'model pitcher'. Some handle this better than others - but many end up quitting. I instruct so that student-athletes, and their parents, can recognize their potential and continue playing softball at an optimal level.

This does not mean that you should give up on continually working on a motion … and it definitely does not mean that correcting non-optimal conditions is a bad idea... meaning... your DD is not predisposed to the bench. It simply means that you should identify and recognize differences; adapting your instruction to accommodate and improve upon them… and know the limitations and risks imposed by the condition.

On the next page are a few illustrative ‘differences’ relating to human anatomy - they are numbered... and a description of each follows:

Somatotypes – General body types… these are the three major types. I was going to put a picture of women up… but they all were horribly representative and obviously drawn by male artists...
Postural Alignments: Everyone is a little different, but many softball players fall into the second alignment; known as Kyphosis-Lordosis. Posture is influenced by our anatomical make-up, but not sentenced by it; this can be improved. Women typically have more anterior (forward) pelvic tilt. Not shown... but of equal importance would be lateral (side-to-side) variances in the spine... like Scoliosis... creating an 'S' or 'C' shape in the spine.
Knee Alignments: Typically referred to as knock-kneed and bowlegged, these differences can really influence our athletic tendencies and injury dispositions. Medically, they are known as vargus and valgus, and many women are pre-disposed to the latter, in various degrees.
Foot Alignments: Often related to knee alignments (but not always), these are usually noticed in the shoes we wear. If you wear the treads on the outside of your heel, your foot supinates; if the wear is on the inside, your foot pronates. It’s not uncommon to display one or the other, or both… nor is it uncommon that this condition changes, especially during puberty.
Q-Angles: Q-Angles can vary greatly between athletes; influencing knee and foot alignments. Women almost always have a greater Q-Angle than men.
Arch Variations of the Foot: Top down… High Arch, Normal Arch, Flat Arch. Our arch-type will greatly influence our natural – and possible trained techniques in dealing with ground reaction forces. Deformities in the arch should be known, as the pronation of a flat-footed person can cause all types of lower extremity and spinal issues. This may be one of the largest ACL-rupture indicators.
Intercondylar Notch Widths: The intercondylar notch is the groove that our ACL ligament passes through. Men (left) have noticeably larger notches than women (right). As such, it is believed to be one of the prevailing reasons women suffer more ACL injuries than men.
Femoral Angles – Another variable that creates what many call pigeon-toed and duck-foot orientations. I’ve provided three reference angles (red). Anteversion causes pigeon-toe, and retroversion causes duck-foot. This graphic will help you see why stride and drive foot orientation is never a constant between two pitchers.
Joint Laxity– Laxity means looseness and is often associated with flexibility… but this is specific to ligaments. Mobility is important – so becoming more flexible should be a goal, but some people are born with loose ligaments… and as athletes, can encounter and suffer through a lot of pain. Joint laxity can occur, too; especially with repetitive trauma to a ligament. In softball, this often appears in the form of patellofemoral or ACL issues. The thumb-to-forearm test is one of two indicators for assessing genetic or pre-disposed laxity. Women exhibit higher levels of laxity than men, in general.
Pelvic Structure: The top is a typical male pelvis; the bottom is a typical female pelvis. Women have a typically forward tilted pelvis and – as commonly mentioned on DFP – wider hips. This can often pre-dispose them to many of the aforementioned ‘differences’…

There are many more ‘differences’… but these are a few that I feel compelled to address now… as I do believe that it’s important for you to all see how different each athlete can be. For example... In the post, ‘Touchdown’, I was going to say that the ideal striking area of the forefoot is between the 4th&5th metatarsals (pinky toe is the 5th)… but doing so, cookie-cuts… and as you can now see, increases the risk of injury for athletes with excessive foot supination. Another example is stride and drive foot orientations… forcing someone to plant at a 45-degree angle that has an increased or decreased femoral angle… won’t put them in an optimal position… and on and on and on…

Some of you might feel you don’t need to know this stuff… and that’s fine. Again, my goal is to allow an athlete to optimally perform. Performance happens on the field. Lower-extremity injuries in female athletes are up to 10x more common than men. Having the ability to identify high-risk athletes will help them/you take measures that can prevent serious injury; keeping them on the field… and saving their/your family tens of thousands of dollars in medical costs.

Part 2: Dominance Patterns in Female Athletes

The structure and general physiology of women is, comparatively speaking, quite unique. Before I get into the Dominance Patterns… I want to comment on something I saw on another thread, recently…

Non-athletic women exhibit less core strength & stability than men. “Core Strength” and “Core Stability” are NOT the same things. We’ll discuss that in another post (Inner & Outer Core), but understand for now… exercises that target stability - will not increase core strength. One of the reasons for reduced core strength & stability - in females - is the anatomical shape and position (or tilt) of the pelvis. This affects the angulation of muscular attachments. These little differences affect the ‘pull’ of the core muscles on the pelvis; limiting stability. For now… suffice it to say, the two are related and REALLY important – but trained separately.

Dominance Patterns

Women exhibit a trait known as ‘Quadriceps Dominance’. In other words, they utilize their quadriceps muscles more than their hamstrings. Men are known to utilize their hamstring muscles (during landings) three times more than women. This utilization of the hamstring and quadriceps is known as the ‘H/Q Ratio’. It’s important, because the hamstrings are known to effectively shield the ligaments in the knee from injury. On the other hand, the quadriceps can generate forces that exceed ligament failure loads… so co-activation (a learned process in females) is of great importance. When the quadriceps contracts, it extends (straightens) the knee; the reason why females usually exhibit less flexion. More interestingly, the quads will ‘pull’ the tibia forward (relative to the femur)… which is exactly the opposite of what the ACL is trying to do… which is hold the tibia ‘back’. This opposing battle causes shear – or stress – on both the tibia and the ACL. The ACL might be the smallest of ligaments... but, it's the stabilizer. Ideally, the posterior musculature of the leg should work with the quads… eliminating the stress, so that all works … more on that later… Here's a picture illustrating the role of the quadriceps and hamstrings:

Women exhibit another trait, medically referred to as ‘Ligament Dominance’. The largest characterizations of ligament dominance are the use of the bone, articular cartilage, and ligaments in absorbing ground reaction forces (GRF). In other words, the muscles don’t adequately absorb the forces… so the joints and ligaments do a lot of the work. As noted, women have a tendency to land with less knee flexion… If you have been reading this thread all along… we talked about ‘impulse loads’ awhile ago. Less flexion leads to higher amounts of force absorbed over a shorter time… and in Ligament Dominant athletes… can lead to ligament rupture. Center of Gravity (COG) is a vital component… something we’ll talk about in other posts (namely, Posture).

In Drive Mechanics, there are symmetric and asymmetric motions… i.e. abduction, adduction, drive & stride foot orientations, muscle recruitment, flexion, etc. Women tend to be more one-leg dominant than men. The difference between the two legs in muscle recruitment patterns, muscle strength, and muscle flexibility is almost always greater in females. This is known as 'Leg Dominance'. Further exacerbating this asymmetry issue is the fact that fastpitch mechanics can worsen this condition… as we post on a single leg… over and over and over… This can worsen, even develop, leg dominance… and if the differences in force and torque profiles of the legs are present, injury becomes much, much more frequent.

Here’s a big word: Proprioception. It means "awareness of body parts and movement". The prefix, ‘propri’ means “one’s own”. Got it? Compared to men… women do not sense the position of their trunk in three-dimensional space as well… meaning they allow for greater movement whenever an outside object or force act upon it (think momentum, GRF, etc.). This inability is called ‘Trunk Dominance’. Due in part to pelvic differences (as noted above), there are many other ‘contributors’. In females, 'Trunk Dominance' becomes more evident during growth spurts. After a boy goes through a physical growth spurt, it is immediately followed by a “neuromuscular growth spurt”. This leads to more muscle AND a proportionate amount of power/control. Women are not nearly as fortunate. Men get a bigger machine… with a bigger engine. Women get a bigger machine, but keep their old engine. They develop significantly more trunk mass… located higher off the ground (picture stilts)… but the engine stays the same. This little engine, or lagging neuromuscular development, cannot control the trunk as well… hence the ‘lack of awareness’. Neuromuscular control gradually increases in females. It can be trained - and should be… but the program should be gender specific. That’s coming soon… in the interim, muscle activation is a huge part of the equation...

See how this all ties in to the original post… ?

Identification

Knowledge of the four Dominance Patterns in female athletes is one thing… but identifying them in the athlete you’re working with is more important. Clinical analysis is an option, albeit not practical. The costs, time, and impracticality of clinical identification requires that a simple “home screening test” or field identification method be available. Although the huge breakthroughs on the subject arose out of the 1980’s and 90’s (Doug's musical genre...), it wasn’t until 2006 (that I am aware of) that any diagnostic screening test was agreed upon and published in the medical community.

There are four key components that a female athlete should be taught in training neuromuscular control: trunk proprioception - by eliminating excessive motion, preventing knee valgus or hyperextension, activation of the posterior chain musculature (needs to be ‘turned on’), and the balance and equalization of the lower extremities (no left/right deficits). In doing so, injury risk is reduced on average by 50% - and as much as 80%. By utilizing these four concepts, the identification of neuromuscular deficiency is possible through a single exercise. Just think… if a pre-season testing method could identify an athlete at high risk of injury…

The Tuck Jump Assessment

Not only will this handy plyometric exercise help you assess an issue, it will help you track progress, and teach athletes proper neuromuscular sequencing.

Here’s what a proper form Tuck Jump should look like:

In order to perform the assessment properly, you’ll need to perform it in 2 sets of 10 second repeated jumps… three times. This should be done during a full workout. At the beginning of the workout, you do it. In the middle of a workout, you do it… and you guessed it… at the end of the workout.

You’ll need a camera – and each set is filmed at a different angle. The first is with the athlete facing the camera; the second is from the side. In review… 10 second jumps from the front, 10 second jumps from the side… 3 times (pre-workout, mid, and post).

How To:

Begin in Athletic Position, feet shoulder width apart
Begin with slight crouch downwards while extending arms behind you
Simultaneously swing arms forward while jumping upward... PULLING KNEES UP AS HIGH AS POSSIBLE.
At peak of jump, knees should be perpendicular to ground
Immediately begin next jump upon landing
Encourage landing in same footprint and landing quietly

After filming them, here is the assessment checklist, with instructions:

Using video review, tally-up all the deficiencies for each set of jumps you see according to the chart. In doing so, you’ll know where deficits reside, and in the next post, I’ll give you some exercises to perform. If you’re athlete scores 6 or more in one of the tests… they REALLY need to focus on training… as they are in a very high-risk pool.

Remember… performing and ‘passing’ this assessment does not mean you stop doing it!!! Hopefully, by now – you understand that as female athletes mature, they may undergo changes that put them in a higher-risk pool… as their neuromuscular ‘engines’ lag behind their physical development. If you notice your DD growing... this is a handy time to do it...

Lastly, for the deficiencies you do find, here they are as related to the four Dominance Patterns…

Performing a total of 60 seconds of Tuck Jumps is not exciting… and chances are that your DD is going to make all types of faces… as they are not as easy as they may look on paper. They do not require practice before videotaping them – as many of the deficiencies are more easily recognized in the first set. That said… a 60-second evaluation/assessment is a small price to pay for the dividends in can yield your DD and your family.

Intervention

Introduction

Although the next series of exercises are under the “Intervention” heading… understand that this Drive Mechanics thread has always had more than one intention… not only do I want to help you all make your DD’s better pitchers… but I also want to enable you all with the proper “tools” you’ll need along the way. If you don’t see the importance in proper conditioning… rest assured someone else will … and while your DD plateau’s… that ‘someone else’ will continue to ascend.

In the next series of Intervention posts… and in previous/subsequent posts – you will see that you’ll be able to build your own conditioning regiment from this thread… and the best part about that is that you’ll actually know what to do and why you are actually doing it. Furthermore, you’ll be able to more easily identify conditioning elements to include and weed out of your existing/future routines. Sure, you can limit it to what you need… but all of these exercises were ‘picked’ to be a part of an entire program. I encourage you and your DD/student to do them all… correctly… and safely.

It is important that you avoid dangerous and biomechanically disadvantageous positions in any exercise (or sport). Doing an exercise incorrectly, defeats (especially in the following examples of intervention) the purpose in performing them. Focus on the quality of your movements - NOT the quantity. Give feedback and make corrections whenever the need arises. Focus on perfecting the technique of the exercise.

Remember this: A comprehensive training protocol should have these three essential components, regardless of the situation:

Performance of dynamic and biomechanically correct movements.
Neuromuscular patterning; from identified neuromuscular imbalances
Constant biomechanical analysis by you… to them… during and after workout.

Fatigue can and will cause imperfections in technique. Stop. Note your progress… and then focus subsequent efforts on meeting and exceeding previous attempts. In other words, chart your progress.

Rather than break all of the exercises up by category, I’m going to list them all, and then follow the illustrations up with a chart that isolates the Dominance Patterns they best address… as this will save on confusion… and eliminate redundant posts of the same exercises… as many address multiple Dominance issues.

Lastly, I’ve neglected to provide a definition of the ‘planes of movement’… and as I’ll reference them in subsequent posts, I figure now is as good of a time as any.

There are three main planes: sagittal, frontal, and transverse.

The sagittal plane is most easily described as the plane you’d step/jump forward or backward on.
The frontal (or coronal) plane is the plane you’d step/jump to the left/right on or straight up/down on.
The transverse plane would be the plane your hips rotate on.

These are basic and intentionally simple definitions… but here are a few pretty pictures that will help drive the point home…

Athletic Position and Proper Form

As in all conditioning routines, this Dominance Pattern intervention must begin with teaching proper form and technique. Of great importance would be prevention of the valgus knee position... You may recall that this is when the knee is positioned inside the foot.

Many of the following plyometric routines begin with the all important ‘athletic position’ – and it’s important that on push off and landing - that the knee does not collapse inwards. It must stay over the foot and directly under the corresponding hip. By performing it properly, the proprioception of the athlete increases… and I really hope (by now) you realize how important that is… Proper ‘athletic position’ form looks like this:

The knees should be comfortably flexed, shoulders back, eyes up, and feet shoulder-width apart. Body mass should be balanced over the balls of the feet. Knees should be over the balls of the feet and the chest over the knees. Most of the jumping routines below will call on this position… sometimes with a deeper knee flexion… as the greater angle of flexion is what helps 'condition' or... overcome biomechanical deficiencies.

Jojo asked about the regularity of performing the Tuck Jump. Again… teaching the proper form of these exercises and subsequently performing them over and over properly… is what creates the ‘muscle memory’, sequencing patterns, activation, and proprioception in the athlete.

Typically, most view the benefits of exercises backwards… that is they ‘want to see the results' of strength and conditioning... but in this quest, often overlook proper form and technique, which is the true benefit… as it is the form that carries over and benefits the athlete in their physical endeavors the most (hmm... just like pitching...) Exercises performed on all three planes are important in softball, as pitching requires controlled movements in all three planes. Make sure your workouts include a steady dose of each.

Lastly, patellofemoral pain in the knee is one of the most common ailments in athletes. Many of the following exercises require deep knee flexion… and if any pain in the knee is felt in your athlete… reduce knee flexion angles and range of motion so that the motion is pain-free.

The Exercises

Best place to start is with a plyo that most of you are familiar with –

The Wall Jump

as it is a low-to-moderate intensity jump that will allow you to easily identify valgus positioning of the knee and other elements of proper form. As it involves minimal knee flexion, the collapse of the knee is easy to identify and train proper form (see above). Posture, footprints, etc... are other form considerations. Wall Jumps are performed in the frontal plane. I’ll try to include a detailed description above each picture.

Stand tall with arms semi-extended overhead. This vertical jump requires minimal knee flexion. The gastrocnemius muscles create the vertical height, and the arms should extend fully at the top of the jump. Use this jump as a warm-up and a coaching exercise… as this relatively low-intensity exercise can easily reveal abnormal knee motion in girls with poor knee and trunk proprioception. Proper form is easier to coach with lower intensity drills.

The Tuck Jump

The Tuck Jump is a much more challenging exercise than the Wall Jump. It should be part of every workout – especially all of the targeted ones we are talking about (Ligament, Quadricep, Leg, and Trunk Dominance). It’s performed - and should be limited to – the frontal plane.

Start in athletic position with feet shoulder-width apart. Initiate jump with a slight crouch downward while extending the arms behind her. She then swings her arms forward as she simultaneously jumps straight up and pulls her knees up as high as possible. At the highest point of the jump, she should have her thighs parallel to the ground. When landing, she should immediately begin the next Tuck Jump. Encourage her to land softly, using a toe-to-midfoot rocker landing. Don’t continue this jump if she can’t control the high landing force… or if she uses a knock-kneed (valgus) landing.

The Broad Jump and Hold

is a marvelous exercise - in that it forces the athlete to hold proper form after performing the jump. The resulting improvement to kinesthetic and proprioceptive ability is a great ‘side-effect’. The jump is performed in the sagittal plane.

Start in athletic position. Extend arms behind her at the shoulder. Swing arms forward and jump horizontally and vertically at a 45-degree angle to achieve maximum horizontal distance. She must ‘stick’ the landing with her knees flexed to approx. 90-degrees… or an exaggerated athletic position. If she can’t stick the landing with a maximum effort jump, have her perform a submaximal jump… so that she sticks the landing with toes pointing forward and no inward motion of the knees (valgus), good balance, and a deep knee flexed athletic position. Technique first! As this improves, add distance… but never at the expense of perfect technique.

The 180-Degree Jump

is a great dynamic exercise that requires lower extremity control. It creates rotational force, which must be absorbed and immediately redirected in the opposite direction. Think Ken B’s gif of Gascoigne early in this thread… where she is opening then immediately closing… Trunk and lower extremity control is very important in pitching. This exercise is performed in the transverse plane… as well as the frontal plane.

Start with feet shoulder apart and standing tall. Initiate the two-footed jump with a direct vertical motion combined with a 180-degree rotation in midair. Keep arms away from sides to maintain balance. Upon landing, immediately reverse the jump into the opposite direction. Repeat until perfect technique fails. The goal is to achieve maximum height and a full 180-degree rotation during the jump. Encourage her to maintain exact foot position on the floor by jumping and landing in the same footprint.

The Single-leg Hop and Hold

is nearly identical to the Broad Jump and Hold… but as you can see… is performed on one leg. I need not explain that pitching requires posting on a single leg (at least I hope I don’t)… so including single-leg exercises in your routine is important. This said… underlying issues (like dominance patterns) require that you perform this exercise VERY CAREFULLY. As the ‘spotter’, you must ensure that the athlete land with deep knee-flexion, and that the knee has no frontal plane (side-to-side) movements. Start this by jumping only a few inches (into the sagittal plane)… and focusing on maintaining a ‘soft’ landing, deep knee flexion, and no frontal plane knee movement. I tell them to land “light as a feather”… and this is done via ankle, knee, and hip flexion. Start with low-intensity little jumps… and increase the distance gradually… as they exhibit total control. It will eventually become a ‘jump’… but is the reason I refer to it as a ‘hop’.

Start in a semi-crouched position on one leg. Arm should be fully extended behind her at shoulder. Initiate jump by swinging arms forward while simultaneously extending at the hip and knee. The jump should carry her at an angle upward at around 45-degrees, and attain maximal distance for a single leg landing. Land with deep knee flexion and hold for 3 seconds. As noted above START WITH A SMALL HOP. Once she can stick the landing regularly with minimal movement… add distance… a little at a time. Keep her visual focus away from her feet – as this will prevent too much forward lean at the waist.

The Squat Jump

requires a great deal of knee and hip flexion. In choosing other plyo routines, this concept is known as 90/90… meaning the hip and knee flexion angles will reach or exceed 90-degrees in the activity. This 90/90 flexion is a great way to activate the hamstrings… and when you combine this exercise with ‘holding’ exercises (like the Broad Jump and Hold) the hamstrings will undergo co-contraction, which has been proven an effective way to strengthen the hamstring muscles. As in all of these exercises, posture on landing is paramount. This is a single plane exercise… frontal.

Begin in the athletic position with feet flat on floor, pointing straight ahead. Drop into deep knee, hip, and ankle flexion; touching floor as close to heels as possible. Jump straight up vertically, reaching as high as possible. On landing, immediately return to starting position. This is repeated for allotted time or until technique begins to deteriorate. Encourage her to reach and jump as high as possible – and to land in the same footprint on each jump. Maintain upright posture. Do not allow her to bend forward at the waist to reach the floor… she should keep her eyes up, feet and knees pointed ahead, and arms outside her legs.

X-Hops

are performed on a single leg, and are similar to Tuck Jumps… in that they also double as a field diagnostic tool for Leg Dominance. Maintaining balance on a single leg… especially while maintaining deep knee flexion between hops makes this exercise more difficult to perform than it may first appear. This exercise has been proven to reduce the occurrence of ankle injuries. Alternate legs when performing this exercise… and all bilateral differences in technique will be easy for the ‘spotter’ to identify. Multi-plane exercise (sagittal and frontal).

Make a quadrant pattern on the floor and have her stand on one leg with the support knee slightly bent. Hop diagonally, landing in opposite quadrant, while maintaining the forward stance. Hold deep knee flexion landing for 3 seconds. Hop laterally into the side quadrant, holding the landing as before. Hop diagonally backwards… hold it. Hop laterally into beginning quadrant and hold. Repeat for required number of sets. Make sure she is maintaining balance during each landing… while keeping her eyes up and maintaining a visual focus away from the feet.

Bounding

may look sort of goofy… but it is easily one of the most effective ways to correct imbalances and deficiencies that exist between legs. This multi-plane exercise requires that maximum distance is achieved in both planes. The non-dominant leg will receive coordination and strength benefits. Again… focus should always be on the technique…

Begin this jump by bounding in place. Once she attains proper rhythm and form, encourage her to maintain the vertical component of the bound while adding some horizontal distance to each jump. The progression of jumps advances the athlete across the training area. Encourage her to maintain maximum bounding height.

In building a routine, it’s important to incorporate a few ‘endpoint’ routines that “stress” (an intentional duality in meaning…) utilization of perfect technique… and these ‘endpoint’ exercises should be performed in multiple planes.

The Jump, Jump, Jump, Vertical Jump

exercise is a great example of this… because it requires the execution of three jumps… so any technique issues or imbalances will prevent the final vertical jump from being maximized. Proprioception is enhanced greatly in exercises like this…

Perform 3 successive broad jumps and immediately progress into a maximum effort vertical jump. The 3 broad jumps should be performed as quickly as possible and attain maximal horizontal distance. The third broad jump should be used as a preparatory jump that will allow horizontal momentum to be quickly and efficiently transferred into vertical power. Encourage her to provide maximum braking on the third and final broad jump to ensure maximum energy is transferred to the vertical jump (hope you all see what I'm doing here...). Coach her to jump directly vertical on the fourth jump and not move horizontally. Use full arm extension to achieve maximum vertical height.

So ends the end of the detailed jumping exercises...

Control of body movements requires sequential muscle activation from proximal to distal segments. This kinetic chain allows for coordinated and efficient movements. Synergistic activation of muscles… from proximal to distal… allows for postural awareness.

The lumbopelvic-hip complex (LPHC) is comprised of the pelvis, hip, and trunk segments of our body… this also includes all muscles that originate from or attach to the pelvis, hip and trunk. If the LPHC is unstable, all resultant chained movements are unstable. Point being… if the center to which the kinetic chain passes through is not conditioned… athletic movements will be inefficient and the risk of injury exponentially increases.

The following exercises are designed to enhance neuromuscular stimulation, improve neuromuscular control of lower extremity biomechanics, and condition the LPHC to improve neuromuscular deficiencies (Dominance Patterns). As such, LPHC conditioning has been proven to positively influence muscle recruitment patterns. You’ve probably seen or performed many of these… and think of the word ‘contralateral’ as: opposite of the supporting structure…

The Thirty Second Work-Out

I call this my 30-second work-out. Perform repetitions or hold the position for at least 30-seconds. Technique is everything… Once 30-seconds of proper form can be performed… try a second set, then third, etc… These require much less explanation… as many are fairly static... but do not sacrifice form.

Side Plank

Hold position. The body must remain in a straight line.

Front Plank

Hold position. The body must remain in a straight line.

Flying Squirrel

Externally rotate shoulders, internally rotate hips… Torso and thighs held off of floor. Hold position.

Bird Dog

Contralateral arm and hip are extended, with body maintaining pelvic neutral. Hold position.

Hip Abduction

Hip and knee are in slight flexion. Perform hip abduction repetitions.

Clams

Hips and knees in slight flexion, hip is abducted WHILE feet remain in place. Perform repetitions.

Advanced Front Plank

Get in Front Plank position… then extend contralateral arm and legs, while body remains in straight line. Hold position.

Pelvic Tilt

(see my preferred variation: Single Leg Bridge):

Contralateral hip is pulled into hip flexion, while maintaining pelvic neutral position. Hold position.

Advanced Bird Dog

Hip is extended as high as possible and then lowered to floor in a slow, controlled manner. Perform repetitions.

Russian Hamstring Curls

With elastic resistance around the trunk, knees on mat, and hands folded over resistance band… have the ‘spotter’ maintain a supportive position. It helps if spotter places his/her foot on both feet of athlete to prevent excessive movement. Athlete lowers (via eccentric contraction of the hamstrings) themself to parallel with the floor and holds 3 seconds. They raise the body up to starting position (via concentric contraction of the hamstrings). Do not allow her to bend at the waist… upright spine posture should be maintained.

Swiss Hamstring Curls

Assume a plank position with heels on a medium size swiss ball. Maintain a neutral pelvis (flat body position). Pull the knees into flexion, by rolling the heels on the ball. Instruct them to pull the ball towards their butt, by flexing the knees – and maintaining a stable pelvis. If this becomes too easy after awhile, have her perform the same movement using a single leg.

I hope you're all putting the pieces together... and see how these are not only Dominance Pattern exercises... but also very intentionally and very carefully selected 'pitching-specific' conditioning elements... I'll wrap this up tomorrow…

The Final Chapter

I know I mentioned I would provide a reference chart for which exercises targeted the specific Dominance patterns... but after really reviewing this... every jumping exercise listed targets all four. Furthermore, every LPHC listed (as a combined routine) has been shown to immediately improve Tuck Jump assessment scores. Conditioning the LPHC is absolutely critical to high-level pitching... So, rather than give you a chart that may limit which routines you perform... perform them all. As noted, you'll be able to take all the exercises this thread provides, and make them your routine... and because there are quite a few, split them up into two separate routines that you alternate throughout the week.

The "Differences" posts have come to an end!!!

I know they might not have been what anyone anticipated in a 'Drive Mechanics' thread... but they may just be one of the most important pieces in the whole puzzle. I truly hope those that stumble across this thread... soak it in... and open their eyes to the uniqueness of each athlete. I hope the men that teach the sport... have a better understanding and knowledge of their female audience... and maybe view their instruction through a slightly different pair of lenses. Although I'll never know how many injuries were prevented by the knowledge sharing contained in "Differences"... I take unbelievable comfort in knowing that this will make a 'Difference' in the well-being of those that identify and condition underlying deficiencies.

Lastly... I'm going to throw a bunch of interesting stats out there... as these little blurbs always make interesting reading.

Statistically speaking…

In fours years of collected NCAA softball injury data… it was found that 65% of all injuries were non-contact (not caused by an outside source)… meaning most were the result of a neuromuscular deficiency.

In games, nearly 20% of injuries happened at the knee or lower… and in practices, nearly 40% of injuries were from the waist down.

In those that occurred from the waist up... In almost all throwing-related injuries of the upper extremities, the site of injury was not the source. Nearly all athletes exhibited a core musculature deficiency that was the culprit.

For young female athletes, the odds for a first-time tear of the ACL are just greater than 1-in-50. After tearing the ACL the first time, the risk of the same injury becomes 1-in-4.

Nearly 30% of female athletes have left-right lower extremity imbalances… with one hamstring weaker than the other. These athletes are 260% more likely to sustain a lower-extremity injury.

Strain on the ACL is reduced 36% with knee flexion of 15-degrees. The strain is reduced by 85% when the flexion is 30-degrees…. And learning neuromuscular strategies to deal with Dominance patterns… can reduce ACL-injury incidence by 80%...

Through video analysis, all instances of ACL rupture occurred in athletes who reached the flat-foot position 50% sooner than those that did not sustain injury… stressing the importance of learning proper landing mechanics (forefoot strikes...)

The threshold of the ACL is just over 480 lbs of force (2,160 N). Ground reaction forces range from 2 to 18 times the body weight - when performing one-leg landings.(ex. of my DD... 280-2560 lbs of force... or up to 11,520 N)

A 10-week resistance program has been shown to increase lower extremity proprioception for 9 months… that’s a lasting effect.

In 1000 monitored high school athletes (male and female), 100% of those that suffered an ACL or PCL tear had proportionately narrower intercondylar notches. All women have proportionately narrower intercondylar notches than men.

Most ligament reconstructions of the knee have costs that exceed $60,000.

Hamstring muscles should be 65-75% as strong as the quadriceps (H/Q ratio) to properly sequence and shield against injury. The average woman is between a 25-45%.

Estrogen and Relaxin hormone levels in the female body surge during the menstrual cycle, resulting in laxity of ligaments of 150%...

Posture & the Kinetic Chain:

An Introduction

In my humble opinion, posture is the most important fundamental in pitching... especially when instructing beginners. Why? Here’s the simple version…

Stated simply…putting the body in favorable positions, will yield favorable results.
A pitcher will progress through fundamentals in a much more rapid fashion. One of the most daunting tasks as a PC… is overcoming ingrained postural deficiencies with ‘experienced’ pitchers (at least, it is in my experience).
It allows the athlete to maximize energy transfer through the kinetic chain.
It establishes healthy neuromuscular programming with a movement not familiar to the athlete.
It helps identify neuromuscular deficiencies early… which should require immediate correction… because: any movement pattern repeated often enough has the potential to create stress patterns in the muscle and joint structure, that ultimately lead to unhealthy dominance patterns (some of which you all know about)… because our bodies will develop avoidance mechanisms as a response.

That’s the skinny… here’s a bit more detail…

No one is born ‘balanced’, and good posture won’t make you a good pitcher… and my definition of posture is a little different. Truth is, our physiological design makes us all ‘imbalanced’ to some degree... as the structure of muscles as they cross a joint is… and this might sound odd… ‘ideally’ imbalanced (i.e. knee extensors/flexors).

So... my definition of the word “Posture” is… the way that we position our body and limbs when pitching… that allows for quality pitching movements… thus maximizing the transference of energy through the kinetic chain.

The kinetic chain is best described as a movement system comprised of muscles, ligaments, tendons, and neural (motor) components at a joint. Each of these is dependent on the others for optimal performance - in both static and dynamic activities. The quality of movement is determined by the alignment and the mechanics of each joint… and how the joints are recruited. Like a chain, movement at one joint will effect the joints above and below it…both positively AND negatively… depending upon the influence.

Too often, the kinetic chain is summarized incorrectly… it’s not just the joints… it’s everything in between. A common misconception is that if one link ‘breaks’, the chain is broken. The chain is NOT broken; it’s damaged. The extent of the damage will most severely impact the neighboring segments… and some of these segments/links are more important than others. Simply put, a kink in your chain will effect what it touches… and sometimes that will persist throughout the chain… but know that this negative chaining effect can… and is at times… overcome.

Good posture is good balance, in a muscular and skeletal sense... and it allows for the creation of efficient movements. Improper alignment of our body during pitching results in a loss of the efficiency of movements we can perform, and these inefficient movements will consume transferable energy, increase stress on our body, and possibly lead to injury.

This is not to say that we can’t perform the pitching motion in other ways… as you all know better… but realize that our body will always make muscular compensations in order to function. The neuromuscular system will create ‘alternate’ muscle activation patterns in an attempt to maintain stability… which results in less-than-optimal performance. Simply put, our body will always sacrifice quality of movement for quantity.

Quality of pitching movements allows a pitcher to utilize and transfer energy into the ball from the ground upwards. Linear energy is converted into rotational energy through sequential rotations of the pelvis, upper torso, and arm. The kinetic chain of a pitcher is broken up into body segments… with each ‘joint complex’ (all the stuff in-between) representing a link in ‘the chain’. At each link, there is a rotational lag between each segment… that allows for force production as well as ‘point of energy transference’ to the next segment.

In chaining, mass is important…and in the middle of this pitching chain is the largest of the segments; the trunk. Body segments that are greater in mass require greater torque production than their smaller, and subsequently more distal, segments. This passage of energy from link-to-link is marked by ‘moments’… most notably a moment of deceleration of the more proximal segment. The quality of stability during this moment determines the quantity of energy passed between the links. This moment of deceleration is known as proximal stability. The proximal/distal relationship is summed up nicely in this stick figure...

As this is an introduction… it’s probably a good idea to clear the air on all the different types of ‘stability’… as they are commonly referred to incorrectly… and they are a large part of pitching posture and the kinetic chain…

Proximal Stability is the ability within the kinetic chain to stabilize the more proximal segment… in order to pass energy from it… to a more distal segment.

Core Stability is much ‘deeper’ than most think… and is the act of stabilizing the lumbar spine via cocontraction of deep inner core muscles. It is the same thing as… and often referred to as… Spinal or Lumbar Stability… but is NOT the same thing as core strength.

Trunk Stability involves proprioception… or the ability to sense the position of the trunk in three-dimensional space… and subsequently control it. Trunk stability requires core and pelvic stability.

Pelvic Stability is the ability to control pelvic position in order to distribute forces to and from the ground and body (i.e. the extremities, the spine, etc…).

That should suffice as an intro... The next post will most likely be around the sequence of movements from the ground up… then the previously mentioned “Inner/Outer Core” will be addressed, and I guess it makes sense to throw in an ‘antagonistic movements’ post, too. Needless to say… this will be a pretty thorough study for all of you fellow information junkies… and there will be lots of good information discussed! ~JS

Movin’ On Up

One of the often overlooked aspects of modeling our young DD’s against elite mature pitchers… is the ridiculous disparity in physical development. To expect a 10-15 year old to match physical movements performed by elite pitchers is absurd… yet many are guilty of it (myself included). Model pitchers are an important study… but we would benefit more in understanding what is required to perform the motion… rather than spend too much time trying to mimic it.

This said… one of my favorite model pitchers in ‘Drive Mechanics’ is Sarah Pauly… and you’re all about to get a pretty steady dose of this incredibly talented, efficient, and ‘in-control’ pitcher…

We’ve breached the subject of the kinetic chain... and this post will be directed towards the chaining as it happens at stride foot contact… This is my novice attempt in showing you the flow...

Although we already covered striking patterns of the foot, the importance of ankle flexion and range of motion (dorsiflexion) cannot be overlooked… because the foot is the first link in this kinetic chain.

Biomechanically, a three-segment system is a preferred system for kinetic transfer (ankle, lower leg, and upper leg) . When the foot lands improperly (see the striking patterns post), the lower leg and foot will act as a single segment (as opposed to two segments). We know that the striking pattern is specific to the athlete… but when used incorrectly… a two-column system often creates too much knee flexion, or conversely, the appearance of column buckling on plant (hyperextension).

The goal of the foot strike is not to create energy… but instead… to efficiently absorb it to allow for transference. In the illustration below… you’ll see the preferred biomechanical activation sequence that is necessary to efficiently absorb the ground force collision and limit too much of an impact transient. The gif below shows the two dorsiflexion points that assist in activating the lower leg muscles. Notice that Sarah's heel is still on the ground in the first frame… and this dorsiflexed position is held just prior to lower leg extension.

As discussed previously, these dorsiflexion ‘points’ put the Achilles on stretch and activate the calf muscles – so that they may efficiently ‘do work’. Plantar flexion of the foot is achieved during lower leg extension… and the resultant ball-to-heel striking pattern ensures a 3-column system… transferring the energy to the knee on up…

The importance of not locking out the knee and eliminating excessive knee flexion during stride foot contact allows us to harness the ground reaction forces (GRF) efficiently. The lower leg 'bony' role (tibia and fibula) is to prevent the GRF from being excessive (via a 3-column jointed system), dampening the impact, so that the muscular system can effectively absorb and distribute this energy. Excessive and/or altered force applications will create functional instability in the supporting structures (ligaments and muscles).

On a side note… many have picked up on a rotational moment of the foot immediately prior to contact with the ground…. If not… here it is… It’s a pretty cool find the first time around… Remember, this is a weightless move...

This pre-rotational movement that Sarah performs is not a negative movement… as it marvelously sets up a force coupling of linear and rotational energy... Some do this naturally; others develop it over time… It’s not something you directly teach… but I find it interesting to point out… as many think rotational energy takes place higher up… when in reality, it’s a coupled force reaction with the GRF… and it starts at the ground for many. This unweighted pre-movement, creates torsional 'stress'... and you can watch it progress up the leg. Just as the linear energy is chained… so is rotational energy (torque)… Many assume the hip joint design would break this rotational chain… but remember… it’s the muscles and ligaments that distribute the energy through the chain… and it’s the bone 'POSITIONS' (think posture) that enable this transfer...

Using this new-found understanding - lets get back to the knees. The knees aren’t going to do a lot of work in creating energy, BUT their position and available range of motion greatly facilitate the hips and trunk in creating angular distances to which torque can be applied… or put simply… they allow for useful core body work to be produced.

This leads us to the hips and pelvis... The hips can be viewed as the ‘bridge’ in the kinetic chain. The sequence of muscle activation in this region greatly determines the success in efficiently transferring GRF energy from this proximal segment... to the more distal segments. The hips can be viewed as a generator and mediator of ground reaction forces. The hips work is done in tandem with local muscles that offer spinal stability.

As it pertains to the knee and upper leg… here’s a gif that illustrates some key activation/position moments… You'll notice the 3 labeled 'columns'... and the plantar-to-dorsiflex range of movement occurring in the ankle that make 3 segments possible. A sharp heel strike would eliminate the lowest column. You'll also notice the optimal knee-flexion angle as discussed in a previous, and quite important, post. Furthermore, you can see what the minimal knee flexion (bend) does to absorb energy... as shown in Sarah's quads flexing... as well as the rotation that is now resisted from the ground (as shown in her leg muscles 'flexing').

We’ve already talked about the importance of utilizing an efficient H/Q ratio (hamstring/quadriceps). Quad dominant athletes won’t recruit the hamstrings effectively, and almost always exhibit limited flexibility when performing athletic movements. Getting the knee out first, BEFORE lower leg extension, will activate the hamstrings. Hamstring flexibility and activation is a vital component in ground force chaining, as the hamstring muscles attach (or originate) in the pelvis (called the ischial tuberosity).

The pelvis is also considered the base of the spine… which happens to lead us into a ‘deeper’ subject… the 'Inner and Outer Core'…

The Inner Core

The predominant theme when addressing Posture & the Kinetic Chain is STABILIZATION. The two major stabilizing systems in the human body are the Inner and Outer Core. Let us talk about the Inner Core…

Some of the primary Inner Core muscles are: Transverse Abdominus (TA), Lumbar Multifidus (LM), the Diaphragm, and the posterior fibers of the Internal Obliques. Here's an illustration of a few:

The Inner Core musculature is unique… in that it generates little to no movement during activation. These muscles originate (have insertion points) in the spine… and when they contract… they serve to stabilize the spine (called… segmental stabilization). The TA and LM muscles achieve stabilization (in the lower abdomen) through cocontraction; drawing the abdominal wall inwards. The Diaphragm serves as a spinal stabilizer via contraction; independent of respiration.

“Heathly” activation of these inner muscles precedes distal (arm and leg) movements (by as much as 30-110 milliseconds)… and the ability of these muscles to contract prior to their phasic counterparts… or the outer core muscles… is very important.

Inner Core muscles are referred to as local or ‘deep’ muscles. They are: deeply oriented, predominantly slow-twitch in nature, and get activated at low resistance levels. They respond in an anticipatory nature and are critical for endurance activities. The Inner Core muscles are ‘Core Stability’.

Core Stability is marked by the ability to control the trunk position over the pelvis… thus allowing energy production and transfer to take place through this region. There is a key region in our core that serves as one of the most important ‘links’ in the kinetic chain. This link joins the upper and lower extremities AND the left and right sides of the body. It’s called the thoracolumbar fascia. The thoracolumbar fascia is connected to the internal obliques and the TA… which provides cylindrical stabilization. This is our anatomical back-brace support belt… and should be viewed as a primary proximal link.

Remember the importance of dorsi-flexion in the ankle? Remember the importance of the glutes firing during the drive? Remember the importance of stabilizing the scapular region in the shoulder? The thoracolumbar fascia is the cross-over link between these segments. Put simply… if the LEFT ankle doesn’t dorsiflex… the LEFT glute doesn’t fire. If the Left glute doesn’t fire… the RIGHT scapular stabilizers don’t fire. The cross-over from LEFT glute to RIGHT scapula takes place in the thoracolumbar fascia. Pretty cool, huh? Here’s a combined illustration of the thoraculumbar fascia and its role in joining the upper/lower and left/right extremities:

A common argument - in sports that are not marked as endurance in nature… but comprised more of short power movements (like softball) - is the non-necessity to train the inner core. This notion is foolish and a dangerous one to embrace; if the inner core muscles have functional deficiencies, the outer core muscles will be recruited… making movements inefficient and significantly altering stability.

In MANY high-level pitchers (and other athletes), this balance gets overlooked throughout their career; creating a vicious cycle of degeneration and dysfunction between the spinal vertebrae through compensatory biomechanics. Even worse, the damage they are creating is non-symptomatic. Through years of unintentional abuse, these athletes lose the ability to stabilize the spine with the inner core (the primary stabilizers). As such, their performance starts to suffer… and shortly afterward… a permanent resident moves in; chronic lower back pain. The damage is done… and their career usually ends.

Low intensity movements - like holding a plank position - will target the inner core in an effort to stabilize the lumbar spine; whereas high intensity movements target the larger and outer musculature of the trunk and core. As such, many trainers foolishly abandon isometric training (static exercises) that develop the inner core… in an effort to maximize their athletes' performance in a more efficient manner (by focusing only on the outer ‘strength and power producing’ core).

Although strength and power is not the role of the inner core, spinal integrity and stiffness must be created internally… as the lumbar spine is pliant (comprised of five joined segments) and receives forces from all directions. In response to these forces, proprioceptive neurological signals are sent to the central nervous system; and it immediately responds… sending back signals that create muscle stiffness or relaxation around the lumbar spine; depending on the type of load. Regardless of the task you’re performing, low-levels of muscle activation are necessary to support the lumbar spine, but make no mistake… maintaining these low-level capabilities are paramount to healthy and efficient movement/performance.

Whereas the lumbar vertebrae provide for trunk flexion and extension, the cervical and thoracic segments allow for rotational movement. The stiffness of the lumbar vertebrae allows for tri-axial mobility in the trunk (a pretty dang important pitching requirement)… by managing the loads received and acting as the proximal base for the thoracic and cervical segments of the spine (a chained reaction). This is beyond important… as the ability to manage these forces while providing flexion and rotation in the trunk… is what creates high angular velocities in the distal segments. Here’s a handy little combined illustration of the different spine segments and their corresponding body segment roles:

Lastly, I previously noted that the inner core is comprised predominantly of the slow-twitch muscle fiber type. The majority of the human body is 50/50…. but with the inner core… the average is roughly 60% (Type I, slow-twitch) to 40% (Type II, fast-twitch).Type II anaerobic muscle fibers have nearly three times the contractile velocity of Type I oxidative muscle fibers… and some recent studies have yielded impressive increased throwing velocity returns… with the theory that high-intensity training may stimulate the growth of Type II fibers in the inner core. This research is exciting… but it’s critical that your workouts be balanced… combining isotonic AND isometric exercises. Here’s a handy chart explaining the differences in the skeletal muscle fiber types:

Naturally, in response to this notion, I’ve developed a routine (based on the work of other, much smarter people) that to date, has consistently yielded a 5 to 10 percent increase in pitching velocity. Better yet… it takes less than two months… and is required only 3 days a week. Take that, p90x!!! More on that later! Next up… The Outer Core…

The Outer Core

Part I – From da Vinci to ‘da Java’

Leonardo da Vinci was one smart dude - that was way ahead of the curve. Although his work can get quite complicated, he provided a simplistic understanding of our muscle system that should be revisited from time to time. Nowadays, the classifications assigned to the groups and roles of muscles are confusing at best. Here are a few: inner/outer, phasic/postural, slow-twitch/fast-twitch, stabilizer/mobilizer, oxidative/anaerobic, overactive/inhibited, type I/type II, local/global, and on and on…

Da Vinci kept it simple (relatively speaking)… stressing the importance of the location of muscles as they relate to a joint or attachment point. He believed, that based on their location, the inner muscles have a biomechanical advantage towards stabilization; whereas the location of the outer muscles made movement biomechanically advantageous. Again, the inner (or local) muscles have the primary purpose of stabilization… whereas the outer (or global) muscles are the movement producers. All the other mumbo-jumbo classifications can be made to fit into this simplistic classification system of Inner (Local) and Outer (Global) muscle classification.

Don’t get me wrong, all that other stuff is absolutely important…as it helps us paint a picture of what our physical training ‘masterpieces’ should look like. This said, our approach at training requires efficiency in time management, too. For this reason, it’s advantageous to approach a core training regiment with simple goals in mind, like: train the Inner (local) muscles… train the Outer (global) muscles.

Training is a common theme in my posts… I know… but the advancements in science and technology are ‘raising the bar’ on the requirements of today's athlete. Being born a ‘natural athlete’ is NOT enough. Sure, it may have been a while ago… but it won’t be anymore. You can learn all you want about pitching… but if you don’t get off your duff and physically train CORRECTLY, you will NOT ascend to the top ranks. I guarantee it.

If the Inner Core can be viewed as “Core Stability” … the Outer Core can be viewed as the “proximal stability” that we NEED to efficiently produce movement. It doesn’t take a degree to figure out that the trunk is the largest part of our body… the true “proximal” component. Controlling the trunk during pitching (or any other movement) is a result of learned/conditioned responses… that ultimately create an anticipation, to which our body adapts to.

You can say muscle memory doesn’t exist, but you would be wrong… because even in the most rudimentary levels of science, adaptation to surroundings/stimulus is remarkably present. We constantly adapt strategies… motor, sensory, and biomechanical… based on our previous experiences… and develop ingrained strategies as a result. Some of the most concrete evidence behind ‘muscle memory’ takes place during ‘unexpected’ events... and the only way our body can deal with these surprises is by making an anticipatory postural adjustment… NOT based on what is happening… but instead based upon a neuromuscular strategy developed from our previous ‘happenings’.

As previously noted, pitching combines a linear and rotational series of movements. The ability to control angular motions and joint rotations in each body segment is what determines the success – or failure – of the linear movements we perform. The larger phasic muscles of the Outer (global) core regulate and control movement, so this is an important discussion piece.

Larger masses require greater torque production to create more rotational inertia. As it pertains to our body, our ability to control this rotational inertia properly - via conditioning and positive repetition – will greatly influence our pitching development. For this reason, I spend a good amount of time limiting rotation of the trunk until ‘control’ and strength of the trunk is learned/developed. Again… once there is a foundation of inner strength/control in process, we can add some of that ‘violence’ JJ talked about a couple of months back.

Why limit trunk rotation initially? Well… high-level pitching is also a high-intensity movement… not known for grace and beauty… but instead marked by powerful and rather violent-looking movements. The larger muscles of the trunk and pelvis – or Outer Core – are known for their power/force and speed production. In addition to all the positives that these larger muscles can create for us… we must also remember that the forces generated by these muscles… are not only forces we can propel outwards… they are also forces that our inner core must control and learn to withstand. Remember, the spine is naturally unstable, and very much depends on learned synchronization of the inner and outer core muscles.

This said… if we desire to produce more velocity in the ball… we must ‘program’ our body to perform with higher velocity movements. This ballistic style of training is absolutely critical in high-level pitching... and if your pitching volume only goes to 10... you'll never see the benefits resulting from pitching with the volume at 12, 13, etc... Although many may tell you otherwise, I train ballistic pitching-style movements in the sagittal and frontal planes, primarily… with little to no focus on creating movement in the transverse plane. Planes got you confused? See here … or take a peak at this handy stick-figure summary... a true 'da Java' style masterpiece:

Boy, talk about contrasting art…

I’m going to break this post off here… as the ‘rotational’ subject is one that might be a long one…

Part II: The Rotational Dilemma

The primary objective of fastpitch pitching is just that; pitch fast. We want high angular velocities of the hand/ball… and to achieve this, many believe that a forced rotation or ‘closing’ of the trunk is the best way to achieve this. I’m not picking on one style of instruction… as this concept is embraced by many more than just the “door slammers”.

The mass of the trunk requires higher torque production than its more distal ‘attachments’ (the arm segments). So… the thought is… that by rotating the trunk forcefully, you’ll add to the speed of the pitch. However, the time available in a pitch, makes for a very small window of trunk torque potential… as we have to transfer energy through each arm segment.

Here’s the abridged process:

First, we NEED to get ‘open’. I hope you all agree that we should open earlier than later… and need to hold this ‘open’ position over the top of the circle. The very moment that our stride foot heel hits the ground… the energy from the ground and drive is flying through our body, up our legs, trunk, and into our shoulder, down our arm. Take a look at this Sarah gif I previously created… although it’s in no way a perfect representation of kinetic transfer… I did attempt to sync the “flow of energy” with her movements.

This means that once our stride foot heel contacts the ground… the window of opportunity to add more torque energy from our torso into our arm has nearly expired. You can argue this point all you want… I don’t think you find a light at the end of that tunnel.

Why? The combination of proximal to distal movement patterns… takes time… because of the deceleration moments required of the larger proximal segments. The changes in segment mass (from proximal to distal) allows the joint moment forces to be conserved and magnified at the smaller distal segments… resulting in high degrees of angular acceleration in the hand/ball.

I’ve posted this gif previously, too… but it’s a pretty handy example of the deceleration you see in proper proximal-distal sequencing… and the higher levels of acceleration that results from a series of jointed segments versus a single segment (i.e. with rotation only at the shoulder).

So… the joints in our arm require that we transfer energy through them (via deceleration of the more proximal segment)… and once we are well into our whip, the energy heading to the ball is already beyond the torso. On the pitching clock, you have around 3 pitching hours (from 11 to 8) to ‘core torque’. Although 3 hours may seem like a long time, Rick Pauly has taken the time to provide the reality. Three ‘pitching hours’ takes his daughter, Sarah, less than 14 hundredths of a second (<.14) to complete… nearly twice as fast as the human eye can complete a blink.

Considering the mass of your torso… do you really think your going to pull of a positive rotational moment of that massive structure in 14 hundredths of a second? In reality, high-level pitchers appear to do just that (see gif below)… but is it a conscious movement of the torso in the transverse plane… or is it a result of ballistic movements in the frontal and sagittal planes?

I choose the latter… as I know that when I tell a girl to power-through her whip from an open position… it’s that sagittal plane drive force… and it’s that frontal plane adduction force… that results in the observed transverse plane rotational movement. Point being… you’re going to get better results learning to power your drive and power-though your whip… than trying to learn to power-through an open-to-closed position, especially with instruction.

As mentioned, while training a kid to power their drive and power-though the whip…the result will be some level of transverse plane movement. The speed of powerful drive mechanics opens the pelvis and shoulders quickly… and the powerful adduction movement creates a feeling of abdominal bracing (or a bearing down feeling). IMO, these help create that quick hip snap you see in high-level pitchers. Again, I’m not saying rotation doesn’t happen… I’m just saying I don’t isolate and train it as a pitching motion. Most of the closing that happens at or after the release of the ball is, IMO, a product of residual energy dissipation from earlier rotation… as well an influence from the movement of the arm adducting into and across the body (being that the arm is attached to the torso…).

If you’re still scratching your head over the matter… take a look at some high-level pitchers… and what the rest of their body is doing the moment that their rotational ‘hip snap’ actually occurs. I think you’ll find that:

It’s often a weightless move… meaning the stride heel hasn’t planted.
Just prior to the rotational moment of the pelvis… the glove arm is usually at maximum height/extension… and when the ‘hip snap’ occurs… it is almost always at the first moment of ball/glove arm adduction. Watch the orientation of the glove... and how it changes at the first moment of a powerful adduction movement (elbows into side). You'll see the resultant snap... synchronized.

So, you'll have more success trying to keep a student open by getting them open... using the power of the outer core to control excessive rotation. Focus on a powerful drive off the plate to create proper backside timing, and then focus on powerfully adducting the arms into a relatively 'open' torso. The result of these powerful movements will result in a properly timed 'torque' of the torso... that we commonly refer to as 'hip snap'.

Part III: The Rotational Dilemma & Hello Elbow Conversion

You’ll find that the aforementioned “Rotational Dilemma” is very prevalent in one style of pitching instruction, Hello Elbow (H/E). I’m not going to get too deep into rotational kinematics and angular momentum (or my distaste of H/E)… but if you understand what H/E pitchers are trying to complete… you’ll really see the importance in switching to I/R mechanics (and the absolute absurdity in arguing against this biomechanically correct style).

For anyone that’s ever tried to convert a pitcher from H/E to I/R - you will, at some point - recognize that keeping an H/E pitcher open is one of the more complicated tasks at hand… and often the most critical. Even if their pelvis tries to stay open (most often unsuccessfully)… you’ll see the rear throwing shoulder ‘peeking’ at the target.

Remember, these kids want to pitch fast strikes (aka… ‘down the middle’)… and when at a younger age… the plethora of poor mechanics and practice habits in other kids – coupled with a few physical advantages – allow them their own version of “success”. You must understand that the obstacles you face in converting them to I/R, are far more ingrained than just poor mechanics. The mental breakthrough of… “I/R is better than H/E”… takes them time. “Just throw strikes” is not only the mantra of the people on the sidelines, it has become their own.

Getting their body behind the pitch and throwing it ‘down the middle’ has worked for them all along… and now you’re insisting on teaching them mechanics that will result in much less control initially. ‘Missing to the right’ might be an exciting milestone for an instructor/parent/coach when teaching I/R… but don’t think for a minute that they are loving it. Understanding this mind-frame in a young pitcher is really important.

Many think that a ‘hello elbow’ pitcher is ‘pushing’ the ball… but what they are really doing is attempting to maintain rotational momentum of the torso at the shoulder joint… and even if they use some level of palm-up/palm down… their rotation of the arm is a long-axis rotation – through a single segment (the shoulder). They have to constantly apply force at the rotational joint (shoulder), in a futile effort to maintain a ‘high’ hand/ball speed. At times, they aren’t consciously attempting a rotational move… they are just constantly powering the pitch with their shoulder…. hence the rotation. At other times, they are quite conscious of it... as this method is what they were taught. The following gif absolutely kills me… and not in a good way:

Why the need for constant rotation? Think of a merry-go-round as the arm circle. Pushing the ball around the circle would be similar to trying to push a merry-go-round with all the people positioned around the outer edge… as opposed to the much easier push… if they were all gathered closer to the axis of rotation… or center. However, they cannot apply force to the ball/hand like the merry-go-round… they can only provide force to it from the axis… as they have no way to ‘push’ the hand down the circle from the outside. In physics, much more energy is required… the closer the force is applied to the axis.

As noted, a wheel requires more force to spin it from a spoke closer to the axis of rotation (axle) – than it does from the outside of the wheel. Proper I/R mechanics allow you to lessen rotational torque applied by the shoulder - because energy is passed into each (lesser-mass) distal segment… and each passage creates higher levels of angular acceleration of the hand/ball. So, as you chain the energy down the arm, less rotational torque is needed at each subsequent joint… as opposed to the constant high level of torque you see in H/E.

As noted, good I/R mechanics take advantage of these physics principles… while H/E mechanics will try and ‘do it the hard way’. Long-axis (single segment) H/E requires that you maintain a torque force at the shoulder throughout the backside of the circle – to try and maintain momentum (this requires much more exertion).

It gets better… if you decide to break the mold of long-arming it… and finish with the H/E elbow snap upwards (not alluding to any other threads on DFP), you’ve gained little, as you're terminating any energy that was in the arm. Depending on the ‘elbow snap’ mechanics – a ridiculous amount of energy can be terminated in the elbow… which can be a dangerous predicament.

But… the irony thickens… if you decide to “snap the wrist” (regardless of your mechanics)… the resultant tension in the wrist kills whatever energy the forearm might have had. For this reason, most H/E deliveries tend to be a locked-out, single-segment pitch… as these ‘bowlers’ discover (through adaptation) that this is the speedier version of H/E.

I hope you all see how far removed H/E mechanics are from the goal – which is high hand/ball speeds at release… the result of properly chaining energy through the arm. So, although it’s human nature to fixate on the ball movement in the circle, I’m certain you’ll find it easier to convert an H/E pitcher to I/R mechanics… if you first work on preventing rotational trunk movement in your drill progressions. In other words: get them to throw while staying open, first… and then show them how to whip properly. Teaching them I/R correctly is absolutely critical… but in converting… should come after you teach them to throw underhand across their body (IMO).

Although this open method may lead to visual impairment (DFP inside joke)… it makes for much smoother sailing and less back-tracking... because… if you stay open, a H/E (palm behind, elbow up) finish is a forced movement, especially across the body. This is another reason why all H/E pitchers have a lot of ‘rotational closing’… it makes what they are trying to a little less forced. This is one of those ‘stand up and try it’ moments.

If you train them first to stay open, semblances of I/R often start to ‘just happen’. This is where you’ll start to see a ‘finish across the belly’ movement. Once you tackle this important milestone, this ingenious description of proper pitching mechanics is much easier to accomplish.

Another note… Many H/E pitchers that are learning I/R mechanics can easily fool the novice eye (and more experienced people) into believing they are whipping effectively – as the motion happens very fast. Embrace technology and review video of your DD/students mechanics along the way. The tell-tale sign - is usually in the rear shoulder needing to see the target.

Lastly, when I use the expression “keep them open”, it is NOT a reference to their shoulder line at release. To me, keeping them open is a reference to a pitchers shoulder line when the upper arm contacts the side. At this point, they must be more ‘open’ than ‘closed’ (less than 45-degrees). Failing to do so will negatively impact their ability to fully decelerate and chain energy from the upper arm segment… and you’ll see the upper arm blast (or roll through) by their side. The degree of elbow flexion between pitchers makes the moment of side contact a large variable, so there is no magic time on the pitching clock. Here's the Jennie we love... and I view her as much more 'open' than 'closed':

I hope I’ve shed some light on… or at least made you think some… about the non-necessity to train transverse plane movement - or trunk rotation - in pitching. As such, I’m not a fan of the toe-to-toe drag… or the knee-to-knee pinch. Problems with the back foot ‘anchoring’ are not resolved by closing… they are resolved by ‘unpinning’ the drive foot… by teaching a momentum based drive and incorporating a negative movement (rearward shift) prior to the forward push. I will go into this in more detail very soon - with a drill I created that is one of the most helpful to students I work with… what I call the “2-Step”.

Although I might not see great value in training rotational trunk movements in pitching… make no mistake… there are huge benefits in proximal stability workouts that combine high-speed/high-resistance (but low repetition) rotational movements. As mentioned a couple of posts ago… we’ll cover that subject later, too.

Let’s wrap up the Outer Core posts with a look ‘under the hood’… which is probably what most of you expected, initially…

Part IV: Under the Hood & Quality Tune-Ups

In this final 'Outer Core' post, we'll cover the muscles that comprise the outer core and review information that will help you further maximize the quality of your core workout routines.

What are the Outer (Global) muscles? Rather than name them... here’s a handy illustration of a few:

There are four main systems that comprise the outer core: the deep longitudinal, posterior oblique, anterior oblique, and the lateral.

The anterior oblique system is made up of the hip adductors, oblique abdominal muscles, the abductor-abdominal fascia, and the Rectus abdominus (what we call the ‘abs’). Our ability to open and close efficiently during the pitch is a result of this 'rotational' system.

The deep longitudinal system is comprised of the biceps femoris, spinal erectors, sacrotuberous ligament, and the sacroiliac joint. Picture the stride leg extension that occurs prior to ground contact... as this phase of the pitch takes place, hip flexion and knee extension angles are determined by the contraction of the hamstrings. As the biceps femoris contracts, it puts a strain on the sacrotuberous ligament, stabilizing the sacroiliac joint. This stability enables kinetic transfer of energy through the Erector spinae… via rotary action on the spine.

The hip region plays a vital role in pitching. This large cross-sectional area is involved in stabilizing the trunk over the stride foot, handling high ground reaction forces, and subsequently converting this energy (via stability) into high velocity movements at our extremities. Flexibility in this region should not be overlooked, as it has been noted in many sports – not just softball – that stiffness and lack of hip mobility is a trait of lesser-skilled athletes.

Pitching requires a great deal of strength to overcome the inertia of the multi-planar positioning of the pelvis and trunk segments. On stride contact, the lateral system counters the ground forces, preventing pelvic tilt – which causes the spine to flex laterally. The hip abductors/adductors work together with the opposite Quadratus lumborum in an effort to stabilize the pelvis. A strong lateral system will prevent many leg, lower back, and sacroiliac joint injuries - as well as greatly improve athletic performance.

The posterior oblique system - As science has proven, maximum adduction force happens between 12 and 9 o’clock in softball pitching. Why? The thoracolumbar fascia attaches the gluteus maximus in our stride leg to the Latissimus dorsi on the opposite side. As we know, the stride foot plants between 12 and 9… and at this very moment, the stride side gluteus maximus contracts… which causes the latissimus dorsi on the throwing side to simultaneously contract. Considering that this is a result of a stride leg plant, it seems foolish to turn our attention towards a rotational move… when the adduction is naturally occurring. Pretty fascinating stuff, huh?

Core routines often focus on the abdominals as flexors and rotators -which they can definitely be - but the role of the core is to stabilize the spine, maintain its alignment, and prevent excessive motions of it - especially when our extremities are in motion. So, we should train it to allow it to ‘do what it does’, focusing on movement patterns (and preventing excessive movements), not focusing on individual muscles.

A good way to categorize core exercises is into “Anti” groups: Anti-extension, anti-rotation, anti-lateral flexion, and anti-flexion.

A main function of the core muscles is co-contraction and prevention of movement. For this reason, I'm not a big fan of crunches and sit-ups. When performing these exercises, the abs are highly activated but the obliques are not. Performing crunches and sit-ups isolates a single muscle (rectus abdominus)... actually reducing the abdominal muscles stability capacity. Why? The rectus abdominus cannot produce or prevent rotation -which happens to be one of the primary functions of the obliques. Focusing on core routine movements that trigger both groups of muscles –equally - will prevent inhibition of the obliques, making co-contraction and stability possible. So rather than perform rapid sit-ups… perform anti-extension routines like rollouts, knee tucks, pikes and planks. These exercises prevent the spine from hyper-extension through co-contraction of the abdominal muscles (namely, the anterior obliques).

Trunk rotational movements should be a focus when training for pitching… as velocity of movement in this region is proven to increase power outputs in pitchers. Don’t confuse this ‘velocity of movement’ with excessive rotational movements (rotational distance); it’s the quality of the movements (as they relate to the regions of our spine) and our ability to control (stabilize) these movements – that make trunk rotations powerful.

Many do not realize the rotational limitations of the spine… specifically the lower (lumbar) spine. Despite loads of evidence, a large amount of bad rotational exercises are still being performed… just like the over-emphasis on rotation in pitching instruction. In a standing position, the lumbar spine is limited to about 13-degrees of rotation (about 2-degrees per disc). If you bump that number to 3.5-degrees, you’ll risk disc damage. In a seated position, increased rotational angles become possible… at or well over the 3.5-degree threshold (so be careful!).

Truth is,an increase in lumbar spine range of motion is rarely needed, as the thoracic area of the spine is and should be where the greatest amount of rotation occurs. In pitching, a limited hip range of motion will cause excessive lumbar rotation… and this stiffness trait is very common in girls that complain of lower back pain. Gains in pitching performance enhancement can be made by controlling and stabilizing lumbar rotation. Pitching-specific anti-rotation routines should include a steady dose of exercises that force the core to stabilize against rotary forces (a role of the anterior/posterior obliques).

On a side note, get rid of any and every routine/stretch that involves lumbar flexion that is combined with rotation. Passive lumbar stretches involving rotation are quite common… and quite dangerous. Rotational movements need to be controlled by muscles in an activated, not passive state.

Many ankle sprains, anterior knee pain, and ACL injuries are a result of excessive lateral flexion. Anti-lateral flexion is the ability to stabilize the body in the frontal plane, as the stabilizers in the pelvic region work with the core in an effort to prevent side-bending motions. A strong lateral system is critical in preventing excessive lateral flexion. As we’ve already talked about this, I’ll simply point out that single & double leg squats and bridges are great anti-lateral flexion exercises.

Anti-flexion routines help prevent the 1B/3B-lean at the waist. The multifidus and erector spinae play important roles, but focus should be turned to developing the deep longitudinal system… and especially the gluteus complex. The hamstrings and glutes take the pressure of the lumbar spine, as they create tension in the sacroiliac joint, which in turn tenses the erector spinae… helping stabilize. As a reference, this posterior chain is strengthened marvelously by exercises like Romanian deadlifts.

A few more notes about training…

Softball is more of a strength and power sport, and as such, requires more strength and power-type training. The biomechanical contributions of this region are obvious. Strengthening through higher loads can actually decrease trunk angular velocity… so although strength building is absolutely important, your training should include lighter resistance loads, too - so that the proximal stabilizers can be trained to move at higher speeds. Training at faster velocities allows for quicker muscle activation, increasing Type-II muscle development and output. Exercises should be designed to increase strength and stability - as neuromuscular control in multiple planes will positively impact your pitching speed.

Pitching exercises should be performed with the intent of utilizing the stretch-shortening cycle and maximizing your plyometric abilities. Activation of the glutes is paramount to better performance - as they play an important role in pelvic and spinal stabilization. This hip extensor - and largest muscle in the body - requires higher levels of activation. Many hamstring strains are the result of inhibited glute activity, allowing a compensatory dominance in the hamstring muscle, which leads to repeated strains.

Lastly… although each area of muscle should be trained in workouts, over-training the muscles of the chest is not advisable in softball pitching. Too much focus on this area can limit control of scapular movement, increasing risk of injury. Athletes should maintain a 4:1 back-to-chest training ratio - which will also improve posture.

This wraps up the Outer Core posts! Later on, we'll talk ballistic movements - but for now - we’ll turn our focus towards addressing negative pitching movements, with a series of Problem/Solution posts. Next up: The 2-Step.

Drive Mechanics - Problems/Solutions & Flaws/Fixes

Preliminary Opinions

As many of you know, I’ve spent a good deal of time sharing thoughts on the biomechanics and kinematics of pitching movements. I have intentionally delayed sharing drills and very specific movements/articulations – as I’m not a big fan of repeatedly answering the ‘why’ question. To this end, I feel pretty confident that most of the ‘why’ questions that may arise in the next series of posts have already been addressed in incredible detail.

I know it’s a daunting task to learn this stuff… but having some knowledge of things ‘under the hood’ will immensely help you understand why and what your DD/student should be doing. In addition, it’s important that you trust and feel confident when implementing an idea that’s not ‘your own’. Hopefully, I’ve provided you the confidence and sincerity you require in helping you and your DD/student become a better pitcher.

The Problems/Solutions & Flaws/Fixes posts will follow a consistent format – offering up common issues many pitchers experience and some potential fixes for them. Do realize, it’s much easier to apply a solution if you actually know the problem. If you’ve actually read and/or watched the explanations/posts I provide and still need help, feel free to PM me. My willingness to help you depends on your willingness to participate in the solution. If I feel that you’re just throwing your hands up, I doubt I can be of real assistance to you, especially online.

What makes for a good drill?

I’d rather students ‘drill’ real pitching movements… and hardly ever see any reason or logic in having them on one knee, performing multiple circles, facing a wall, or impersonating Ralph Macchio… meaning, I hope you stop asking your daughter to be a stork, flamingo, or crane; giving those drills the colloquial “bird”.

Variety may be the spice of life for some, but to me… time is precious – and any throw my DD or student makes is going to serve a purpose. We are creating neuromuscular adaptation with proper mechanics, and I see no reason to ‘program’ anything other than REAL pitching movements. Sure we might be doing ‘the same ole thing’ each session… but such is the game.

Many complain that performing the same movements/drills over and over gets tedious... but I challenge you to consider the consequences in that logic… because doing the right things over and over is the ONLY way one gets better. Work ethic is best established as a result of working. If my employer provides a great work place, that 8-hour day is suddenly ‘doable’, work gets done, and I come back willing to work the next day. As a bucket-parent or coach – you provide that work environment – and if it’s a drag… chances are pretty good that YOU could do a better job in creating a productive ‘work place’.

Remember, ‘having fun’ is an approach and attitude… and to me, it’s never at the expense of the game. Get them jazzed up first and then take the plate… and when you take the plate… pitch. I’ll leave this post on a quote from one of my favorite bucket dads (who shall remain anonymous):

The 2-Step Drill

Problem(s)/Flaw(s): Weak Drive, Timing, Opening Late, Posture, Stride Resistance, Leaping, Crow-hop (newly established), Anchoring/Pinning of Rear Leg, Excessive Pivot, and on and on…

Solution(s): The 2-Step Drill (further details below, PLEASE read the DETAILS!!!)

Background/Description: The 2-Step is a drill I created… and I’m pretty passionate about it. For starters, we’ll refer to this drill to help overcome a weak drive – BUT – you will see that this drill will be referenced in subsequent posts for much more than a weak drive.

I used to lean exclusively on Walkthroughs to assist those with weak/or limited drive off the plate – but it became evident that many pitchers could not duplicate this type of linear aggression off the plate in games. Why? Well, let’s face it…you can’t run up from behind the plate in a game… so we need to teach pitchers how to create what I call “stationary momentum”, teaching them immediate weight transfer, and establishing momentum through a rearward (or negative) move.

As my students advanced, I needed a drill that taught and enforced overlapping ballistic movements – as you can’t progress into advanced pitching (effectively) without them. We’ll cover that subject later… but realize that I’m really selling this drill, cause it has more value than any other drill I know of. Furthermore... it’s not just a DRILL. IMO, the movements it teaches are how high-level pitchers pitch… and as such, should become part of every pitch your DD/student throws from here on out.

Details: Use the following points as an addendum to the video. Also, feel free to use any Youtube downloader (Keepvid is great), download it, and do it along with your daughter on a laptop or tablet. This may be the most effective way if you're struggling with some of the concepts.

It’s imperative that you maximize the ‘staggered start’. A pitching plate is 6” x 24”. Use ALL 6-inches, no exceptions!!! Neither foot should be on the plate… instead, start with the drive heel barely (less than an inch) in contact with the front of the plate, and the stride toe barely touching the back of the plate (less than an inch). Maximizing the distance she can travel rearward will maximize her momentum potential. Scroll to the bottom of this post for an illustration.
Yes, the lifting of the feet is ‘illegal’. Get over it. As I state in the video, if you can’t get over this, DO NOT perform this drill. In over a decade as PC, none of my students have ever illegally pitched in a game because of this drill - and none of them practice a ‘legal version’ of this as a drill. Teach them the recommended “lethal” version, not the “legal” version.
The drill is designed to teach a pitcher how to maximize weight transfer and linear momentum… and this is BEST TAUGHT by lifting the feet. As a drill, this should ALWAYS be performed ‘illegally’. Making it legal is absurdly simple and ANY focus on keeping it or teaching it ‘legal’, will severely limit her potential.
At no time in this drill… will both feet bare weight at the same time. You MUST teach this concept correctly. It’s either 100% of her weight or 0%. No exceptions.
The rearward slide and center of the drive foot is absolutely critical. It shows you that she transferred ALL her weight backwards onto the stride foot and MOVED backwards. As they progress with this drill, most pitchers need to be reminded not to rush or skip this super important rearward move. This rearward move creates more distance to travel through prior to the drive foot ‘pushing’… which is what creates momentum (like a walkthrough). As these mechanics become her regular pitch, be sure this move happens.
To start, it’s ok to step ‘backward’ and step ‘forward’… but, as they progress, the distance between the feet when the drive foot pushes should be minimized. Don’t encourage minimal distance at first… just take your time. When you do start making the adjustment, focus on the drive foot… it should not step outward, but instead gradually become an inward (dig) step. Minimizing the distance between the feet when the drive foot ‘digs in’ and pushes will significantly improve her timing.
Once you turn your focus to getting the stride knee out, make sure the ‘shin angle’ puts the foot behind the knee. Show her how to do the Wall Sprints so that she understands how to ‘shoot’ the knee out correctly.
Building your own tempo does not mean to simply do it faster. Each move must happen; don’t increase the tempo so much that the moves are eliminated, instead, focus on increasing the effort.
At no time should we reach with the stride foot as we leap. Lead and reach with the knee… and then get the foot down quickly. Poor timing and extension of the drive and stride leg knees are the most common causes of leaping.
The Backswing is BEST performed AFTER the slide rearward. This is an important timing mechanism, and I highly recommend that you separate it from the rearward transfer, slide and centering.

Here is one of many students I am absolutely privileged to work with... just turned 10 and learned basics of the 2-step in less than 15 minutes (this video is of her learning the drill at clinic). I find this graphic helpful… as it really highlights the incredible linear energy she establishes... she had zero established momentum prior to this drill. I also believe that seeing a student 'model pitcher' is quite motivating for all the other future stars out there. Many thanks to her parents for giving me permission to post this snippet of her!

This is a comparison of her full pitch at the start of the clinic versus her 'new' full pitch by the end of the clinic. As you can see, she incorporated the 2-step into her regular pitch. And in about an hour... the difference is awesome.

Lastly, I’d like to thank my DD, Chloé, for her willingness to do this video with me. She was always a catcher - but decided to give pitching a try last summer (to which I am still celebrating)… and we haven’t looked back since. I am incredibly proud of her and the progress she has made in such a short amount of time.

Here's the staggered start illustration I alluded to in the 'Details' section:

Problem: The ‘Pivot Foot’ and the ‘Twisty-Turn’

Problem(s)/Flaw(s): Sequencing, ‘Plowing’/’Anchoring’/’Pinning’ of drive leg, Weak Drive, Posture, Extreme Forward Lean, 'Sitting' into the pitch, Leaping, Crow-hop (newly established), Excessive Pivot, and on and on…

Here's a great example of an improperly sequenced drive:

This pitcher gets open.. COMPLETELY... without pushing off the plate.

At the end of this little gif... The ball is overhead at 12:00...

Now... she pushes... sending the body forward into a significant lean:

Solution(s): The 2-Step, Walk-throughs… then Run-Throughs. You don't need a link for that one... figure it out.

You must expend the drive leg energy in an immediate push, not gradual! Push… then open. Get OUT, then DOWN!

Background/Description: Many young pitchers spend countless hours in stationary ‘open’ drills… and get in the habit of pivoting on the rear (drive) foot to open them into ‘drill position’.

Furthermore, the drive foot is often mistakenly referred to as the ‘pivot foot’. In order for a pivot to occur in the drive foot, it must be anchored to the ground… to create the pivot point. This point is always the ball of the foot. Call it the Drive foot... not the pivot foot.

The body must open… but understanding and implementing the correct opening sequence… is where many young pitchers fail to connect the pieces. Do not confuse a slightly toe-out push with a pivot... they are NOT the same thing.

Here’s the correct drive sequence, IMO... an expended linear force... then rotation:

An unweighted drive foot receives 100% of the body weight as the stride leg knee shoots out.
The drive foot RESPONDS by digging INTO and forcefully pushing OFF OF the pitching plate. This is an immediate push, not gradual.
The resultant FORCEFUL push propels the body forward, UNWEIGHTING the drive foot.
The stride leg reaches maximum extension AFTER the drive leg is done pushing. The pelvic region is extended and mostly open.
On maximum extension, the stride leg should INTERNALLY ROTATE. This movement DOWNWARD and INWARD of the stride leg facilitates the rest of the body in OPENING.
Simply put, the STRIDE LEG opens the body, NOT the drive foot.
The drive foot will then open in response… NOT pivot…because an unweighted drive foot has no ‘point’ to pivot around.

Here are two pitchers... using the correct sequence:

As opposed to a fairly common incorrect sequence... purely rotation... and no linear energy exhausted. That sequence (like the girl above) is as such:

There is NO immediate transfer of weight. The drive leg is bearing weight, and she’s up on the balls of her feet. Her pivot point is set.
Instead of pushing, she pivots… swinging the stride leg out...
The rear leg STILL bears ALL the body weight.
Her pelvic region pivots open off the rear leg… and then the stride leg swings forward into extension.
Once her body is open... she pushes... far too late.

Sometimes... the sequence is harder to catch with 'the naked eye'... but a telltale sign that's much easier to notice is what I call, "Sitting into the pitch". Take a look at how much she 'sits' during the pivot:

The important thing that I want you all to walk away with is that whether it's an obvious twisty-turn or a less obvious delayed push... SO MANY of the issues we read about on DFP are the result of a retarded (pun NOT-intended) push off of the plate.

Anchoring, plowing, leaping, 'backwards pitching', leaning, timing issues, arm locking out in backside of circle, closing too early, etc... all exhibit this trait. So... fix it. Teach an EXPLOSIVE drive as a vital component of the pitching process.

Make the 2-step and Walk-throughs part of EVERY throwing routine.

Remember:

DON'T PITCH FROM THE PLATE, PUSH FROM IT!

Lastly... don't waste time making pitching blocks... or 'foot prisons' as I call them. Heel over toe is a NO TEACH. Teach them to run off the plate (walk-throughs)... They will throw harder/faster than they ever have. Radar them... and then CHALLENGE them to match that speed with a regular pitch. They'll wonder how... the secret is in the legs…

Pseudo I/R Supplement

Intro to Articulations of the Forearm, Elbow, & Shoulder

Although the main focus of this thread has been Drive Mechanics, a huge influx of recent PM’s has me typing similar responses over and over again… so I figured this is as good as a place as any to post some thoughts… but beware… these will be another series of my “over the top” posts (literally and figuratively).

Most of what we'll discuss involves finite adjustments to an existing understanding and utilization of proper I/R mechanics. BM knows his shiznit… get it from him directly on these threads FIRST (Internal Rotation and I/R in the Classroom). Learn it properly… and then use my input in this thread as a way to fine tune that engine, if necessary. These posts are intended to address common issues I see as a PC for EXISTING I/R mechanics… not to teach the fundamentals.

Good PC’s aren’t at everyone’s fingertips… and for many, good PC’s aren’t affordable. Yes, these posts will be very ‘detailed’… as I choose not to insult or limit those that desire more. You can run away from these details if you choose, but understanding them will go a long way in helping your DD get the most out of her pitch… regardless of her PC or lack thereof.

A Basic Understanding

Before we get started, it’s important that you realize a couple things first… and as such, this will need to be a multi-post.

IMO, a powerful drive, great arm-whip, and great timing… are the three absolutes that all pitchers should master. Mastering these elements can be more easily attained if you turn your focus to what the joints are doing… or articulations.

Good timing - something I will discuss in subsequent posts - is a requisite for much of what we will be discussing. If your DD has difficulty opening her shoulder line BEFORE passing over-top… I recommend you fix that now. Aggressively driving out is a requirement… because it opens the hips and then the shoulders… ALLOWING for the shoulder complex to be in a good position for the arm to elevate and pass over-top. Again, we’ll cover that in more detail… later.

Here is a preview… and some baseline points… of things these next series of posts will discuss:

Extension (straightening) of the arm occurs at the elbow. The opposite is flexion (bend).
Pronation and Supination are articulations (movements) that occur in the forearm.
Medial (or Internal) rotation and lateral (or external) rotation are articulations (movements) that occur in the shoulder (humerus).
The forearm and shoulder can - and often do - act independently of one another (i.e. I/R of the humerus does not force pronation of the forearm).
In forearm articulations… Neutral means the forearm is oriented so that the hand is in handshaking position (think palm-to-third at 9), Supinated means that the forearm is oriented so that the palm is UP, Pronated means that the forearm is oriented so the palm is DOWN. For an illustration of this... SEE THE LAST POST (Post 141).

Here are a few other, super important things to know, and the true subject of the following ‘lessons’:

The biceps is an ELBOW FLEXOR and SUPINATOR.
The triceps is an ELBOW EXTENDOR and PRONATOR.
The bones of the forearm are the Ulna and the Radius.
The Ulna has NO movement in Pronation and Supination… so the muscles attached to it (like the brachialis) play no role in those articulations.
The Radius is the mover in forearm articulations… so DESIRED forearm positions (pronation and supination) are best attained when the muscles attached are highly activated or deactivated (like the biceps brachii, etc.).
The triceps is attached to the Ulna.
The humerus should slightly ELEVATE and EXTERNALLY rotate over the top of the arm circle.
Differences in joint laxity and general body composition prevent absolutes. Elbow flexion will vary between athletes. Although it’s NOT an absolute, I’ve found that tall/thin girls have a little less ‘natural’ angle (elbow) in the backside of the circle than those of different body-types. Don’t get caught up on a magical number… but work towards attaining some level of flexion, as the resulting ‘lag’ it creates… is HIGHLY desirable.

Why is knowing this important? Couple of things to consider as you digest this info… here are some of the most commonly asked questions I receive (in no particular order):

My daughter's hand is rotating (palm-to-3rd or palm-down) over top. How do I fix it?
My daughter's arm circle appears to have a slight pause (or hitch) over top? How do I fix it?
My daughter's arm straightens after it passes over the top. How do I help her keep it bent some?
My daughter has a little pain in her shoulder. What might cause this?
My daughter releases the ball too late. How do I help her with this?
How do I improve my daughters speed and spin?
My PC says bringing the ball up the circle with palm-up will help create bend… so why does the bend go away after she goes over top?

Truth is… the answers to each of these questions are contained above… but I’m a detail-junkie, and I won’t assume you know (hence my level of ‘detail’). I'll be sure to step through each of the points above... and hopefully you'll all walk away from these posts with a deeper knowledge of 'why'... and use this to help others pitch with better results. This time of year is my busy time... so hang in there... I'll try to get through these posts over the next few weeks. Best, ~JS

The Two Step Drill: Notes for Successfully Performing & Building a Powerful Drive

The Pushback Drill

Ok, here's another video... this time for the Pushback drill.

Couple of notes:

I constantly refer to the foot becoming a rigid lever. The foot should not gradually apply pressure to the pitching plate... but do so immediately and powerfully in a pawing (downward and backward) motion. In order for this to happen, it should not bear any weight until it is pushing. Here's the concept of the lever:

The rigidity comes from NOT allowing the heel to recess while applying force to the plate... and also during the backstep. Liken it to starting blocks behind the foot (the red triangle in that horrible illustration I created above).
Plantar-flexion is as such:

If you do not utilize ALL six inches of plate depth, you are only hurting yourself. Same goes with the width, use as much as you can. Allow the foot to center on it's own... through 100% rearward transfer.
The Two-Step is a way of POWERFULLY pitching... NOT just a drill. The Pushback drill is just that... A DRILL. Maximize your motions as you get comfortable with properly performing the drill.
For every action there is a reaction equal in amount and opposite in direction. i.e. The pitching rubber will push back with a force equal to that which was applied, and in the opposite direction. The heel applies vertical pressure… the forefoot applies horizontal pressure... guess which we desire...
In optimal sprinting mechanics (same goes for pitching), the foot should be moving backward with a velocity equal to the forward movement of the trunk. Some call this ‘pawing’.
In the slow and fast forms of walking/running, the foot functions in a heel-to-toe fashion… but in sprinting, the foot functions in a toe-to-heel fashion. All sprinters maintain weight-bearing on the forefoot from contact to toe-off (take-off).
A rolling heal-to-toe sequence - or flat foot push - lengthens the impulse, lowers the impact force, and lengthens the time to change the velocity because the duration of the impact force (work) is longer/slower (the roll versus the rigid foot w/raised heel).
The vertical momentum of the leg (when the heel is in contact with the plate) is almost entirely absorbed by the vertical component of the collision force… mostly negating it. Vertical pressure applied by the back half of the foot during a roll... is IMO, useless... as any non-absorbed force the ground provides is in a direction I don't want the pitcher heading (up).
I don't worry about the 'illegal' step backwards, as I'm not training the stride leg... I'm training the drive leg.

So, after considering all of that stuff... I decided that I need to train pitchers to increase the impact force with a rigid lever... where ALL force of the foot was applied in a direction opposite of the intended stride direction. To me, anything less than this is sub-optimal, so I don't consider it... or better put, train it.

I discovered that I could not use Walk-Throughs for this nearly as effectively. In fact, I mainly use them to train the stride leg... as the body momentum and foot patterns are nothing like a real pitch.

Ok... Here's the video, just under 16 minutes. Special thanks to Em & Steve for allowing me to share this with you all.

The Pushback Drill

Work towards detaching from the plate by the time reaches 3 o'clock!!! To do so, you must forcefully and quickly exhaust all energy in the drive leg push.

Performance Training for Softball

Part I - Introduction

One of the more confusing aspects of performance training is finding a program that really works. Even more frustrating... are the real-estate style ads... that companies take to market for their respective programs... selling you the greatest thing since sliced bread. So, you buy it and try it. You complete 'the program' and feel great. Hell, you might even end up with a beach body, posting selfies on-line... making your facebook friends unbelievably uncomfortable every time you post an update.

Anyway... you went into the program throwing 58 mph... and you leave the program throwing the same... so you chalk up the program as a success, and then tell a bunch of people that the radar gun is piece of crap... and that you're "easily throwing 62."

That's not a rant... but a conversation I've had to listen to in one form or another countless times. Teams participate in programs because 'other' great teams do. You do a program cause some jacked dude or lady says: "You can look like this". How many J-Bands have been bought because Monica uses them... and she throws in the 70's, right? So why not you? These claims are as cheesy as Wisconsin... and yet we, the consumer, just 'eat it up'... and regurgitate it to the next person we run across, perpetuating bad information (i.e. like one-arm circles and Hello Elbow...) that spreads like wildfire.

Endorsements

How many softball teams are running Insanity, p90x, cross-fit, or whatever the next rage is... with the specific intent of increasing their sport performance? The answer is: many of them. Granted, many previously untrained athletes will see slight improvements BECAUSE of the resulting neurological adaptation that results in the first 2-3 weeks... but I hope some of you start to realize that NONE of those programs will consistently build pitching speed - unless you adapt them SPECIFICALLY to this sport (many of which you cannot). So, what about those athletes that are already 'in-shape'... and looking to add speed to their pitch?

Let me set the record straight... I'm not criticizing other programs or products out there... these posts are about training for increased performance, specifically pitching speed. Endurance, general wellness, and self-image are really important... so, do those programs! This said, the server that this site resides on doesn't have enough space to host - nor do I have enough time to present - the plethora of modalities out there regarding training, how you can modify the one you're using, etc.. So, these posts will be very narrow in focus: Performance Enhancement in Softball Pitching... as I know it... and consistently prove it to those I work with.

Know Your Sport

I'll make this simple: Softball is a sport comprised of movements that require strength and power. It is not an endurance activity. You may argue that pitching is all about endurance... been there, done that... so rather than trek too far down that road, let's do a quick little experiment:

Average time it takes from wind-up to completion of the follow-through of a pitch: 1.4 to 2 seconds

Average number of pitches thrown per inning in HS: 14.9*

Average number of pitches thrown per inning in college: 12.7*

Average Number of pitches thrown per game by college pitcher: 90*

Average number of pitches thrown per game by a HS pitcher: 62*

Average number of innings a pitcher throws per game: 4.4*

*All data taken from actual studies of HS and college softball data... the other one is something I timed by reviewing the motions of 20 or so D1 pitchers.

Conclusions:

The average HS pitcher will perform the pitching motion for 90 to 120 SECONDS in a game.

The average college pitcher will perform the pitching motion for 120 to 180 SECONDS in a game.

That's right... the average HS and college pitchers 'pitch' for 1.5 to 3 minutes in a game... games that often last 1.5 to 2 hours!

Hmm... 3 minutes of work in a 2 hour period... sounds like we're talking about state road crews.

Endurance? I think not. Endurance is a better description of what the spectators exhibit.

The Skinny

Here's the thing... many of the training interventions you see nowadays target linear and isometric endurance tasks... not strength and power movements. Try as you may - if you really research the subject - you will find very few studies that support the claim that endurance training methods are appropriate for performance enhancement... and honestly... what softball really is: a sport comprised of explosive power movements.

Furthermore, many of the programs/systems out there are intentionally broad in their scope... a requisite for effectively marketing and selling a product. Can't argue the power of greed and the 'American Dream'... but we need to wake up and recognize a product for what it is: 1) For the general masses... or 2) for your specific sport.

Performance training is intentionally narrow in focus... but just because this is the case, it does not mean that we need to take our DD's down the local gym and teach her to "Clean and Jerk". Although this happens to be a beneficial performance exercise in pitching- it's fraught with injury and not very appealing to most. There are other options.

Here's another wrinkle... Proximal stability in pitching, is everything. If you want high velocities at the extremities (yes, you do)... a well positioned pelvis, spine and trunk need to support - and ultimately enable the body - to create these movements. This said... few programs that improve proximal stability, improve performance in sport activity.

What about time?! This is a thing that often gets overlooked in many of the 'popular' programs... and the truth is... some of us have lives. Working out 6-7 days a week... for over an hour... for two to three months on end... while drinking protein shakes... while charting your daily intake of foods and reps... and, oh yeah... eating like a monk that's fasting... well, let me tell you... it sucks.

And finally... what about neuromuscular training? After reading through the thorough discourses of biomechanics and proper pitching mechanics in previous posts (including the I/R threads)... why aren't we using a routine that optimizes our performance, prevents injury, and allows us to perform the high-quality functional movements of pitching better?!

So... the question becomes: How do you combine all this good stuff into a single, yet progressive routine... that increases proximal stability... increases functional movement performance... all the while increasing performance in pitching (speed) and fits into your already hectic schedule? And wouldn't it be cool if that same program increased your hitting distance as well as your overhand throwing speed and core strength? What if that same program was safer than conventional programs... and prevented injuries?

Part II - One Step Back: A Disclaimer

I feel I need to constantly provide disclaimers on here... because there are some people that will skip all the details... and jump right into the program. If any of you send me video of your 6 year old performing this training... know that I will not respond to you, but I may forward it to CPS. Knowing WHEN to start is as important as knowing WHAT to do...

When to Start?

As parents, safety is priority. I have three kids, so I get this. However, there are times when our blanket of protection can be quite detrimental to our children’s development. In my experiences over the years, I’m amazed as to the perceptions regarding training… and the appropriate ages to begin. There seems to be two extremes:

My kid is made of glass. They can participate in sports programs (sigh), but I’ll wait until they are teenagers to get serious about training.

My kid is made of steel. At age three, they were benching 100, squatting 200.

They turn out like this:

Alternatively… your kid is made up of bones, muscles, tendons, and ligaments. In other words, they are human. Coordination is learned… a result of neuromuscular adaption to their environment. If you’re expecting Suzy to learn to pitch, you should realize that this motion requires a harmonious arrangement of coordinated movements that she should learn to perform earlier in life. Summer soccer or winter basketball isn’t going to make her a better pitcher. Neuromuscular training will. Those of you that have experienced those frustrating 'uncoordinated' obstacles know what I mean.

The Details

Understanding at what age kids should start training is easier discussed with an understanding of developmental stages and cognitive development. The Tanner system is a pretty good standard. I’ll leave out the stuff many are uncomfortable speaking of… but here is the gist needed for this discussion. These are specific to GIRLS.

Stage 1 – Height increases at a minimum rate (2” per year). No true visible signs of puberty.
Stage 2 – Height increase accelerates to 2.5 to 3 inches per year. Typically this stage occurs between 10 and 11 years. A few beginning signs of puberty present.
Stage 3 - Height increase is at maximum rate of 3+ inches per year. Puberty signs are clear - body development, acne, etc. Again, no age is exact here… but this is usually around the age of 12.
Stage 4 – Still growing, 2.5 to 3 inches per year. Adult body shape starts to really take place. Ages 13-15.
Stage 5 – No further height increases after the age of 16. For the most part, they are no longer kids in appearance… but adults.

Note that in Stage 2, accelerated growth occurs. Peak height velocity (maximum growth rate) occurs in Stage 3.

Cognitively speaking, coaching kids that are busy catching butterflies ^^^ can really get in the way. This said… the inability to cognitively handle instruction and the attention demands of a training program - are not the same thing as your inability to deliver the instruction.

For this reason, I find that the appropriate age to start integrative neuromuscular training is 7-8 years of age. This is pre-adolescence – and MOST IMPORTANTLY, prior to accelerated growth rates.

This is NOT the age to start Perfomance Training. For those of you that this applies to...

In softball speak:

10U and under players should NOT do the Performance Training routine that will follow. They should do an INT program (see below). Ages 7+
12U players can do the Performance Training routine that will follow - but you MUST assess their motor control - and determine if INT (see below) is a better starting step.
14U+ players are more than ready. In fact, you probably should've started them earlier.

INT - Integrative Neuromuscular Training

So, what is Integrative Neuromuscular Training (INT) and why is it necessary? Well… musculoskeletal growth BEFORE and DURING puberty can increase/create abnormal mechanics and altered biomechanics. The quality of mechanics of movement is everything that is important to pitching, IMO. In fact, pubertal girls will demonstrate an increase in abnormal landing mechanics as they age. INT will reduce abnormal biomechanics and has been linked to triggering the neuromuscular growth spurt. One important note – in many trials conducted on children in Stage 1 and Stage 2, girls benefited significantly more than boys.

Mastering fundamental movement skills (like locomotor, object control, and stability skills) is the basis of INT. Combining exercises that enhance muscular power, lower body strength, and core strength WITH fundamental movement skill exercises like single-leg balancing and jump landing exercises… completes a well-rounded program. This training should be performed 2-3 days a week, until the athlete masters the techniques and strategies required to perform the exercises correctly.

What exercises should you do? Already provided these

Wall Sprints

Wall Sprints Video Example

Lower Extremity Exercises

Tuck Jumps

Other INT Exercises –

Part I

Part II

Part III

Part IV

Part V

In summary, these exercises are actually quite difficult. You should do them 2-3 days a week... and ALWAYS keep a day of rest between. They were posted as a PROGRAM... not... 'select what she enjoys'. Do them all. They are very specific. YOUR GOAL IS TECHNIQUE PERFECTION. Your secondary goal... is to perform the appropriate amount of sets/reps for your athlete. There is no magic number - but there is athlete fatigue. Reach that point. Rest a minute, move on to the next one.

Divergence

Divergence? Not the book (or movie). I mean boys/girls.

Yeah… girls are different than boys. I said it. Get over it. In fact, embrace it and use this understanding to your advantage. That’s what I do.

If you've read about Dominance Patterns, you already know some of this.

What you might not realize:

Relative posterior chain strength, postural control, and neuromuscular power is often reduced as young female athletes mature.
As noted above, pubertal females have an increased change in abnormal landing mechanics over time.
Musculoskeletal growth during puberty, in the absence of sufficient corresponding neuromuscular adaptation, may facilitate the development of abnormal mechanics during certain activities. These risk factors, if not addressed at the proper time, may continue through adolescence into maturity and predispose female athletes to increased risk of a variety of musculoskeletal injuries.
Vertical jump height (a measure of whole-body power) increases steadily in males during puberty, but not in females.
Hip abduction strength - relative to body mass in males - improves with each subsequent age group (11 to 17 years). In contrast, hip abduction strength does not change in females across the same age range. So, INT's must include hip abduction strengthening exercises (clams, side planks with hip abduction, etc) and should be implemented for young females prior to age 11 when the gender-specific reduction in relative hip strength diverges.
Males demonstrate power, strength and coordination increases with increasing chronological age that correlate to maturational stage; while females show significantly smaller changes throughout puberty.

And here's a snippet from a journal:

Pubertal female athletes (12 years old) who self-reported previous participation in resistance training demonstrated a 13.4% improved lower extremity control from the first to second year of testing, compared to an average decrease of 21.7% in the other groups of pubertal and post-pubertal (14 years) females who did not report participation in resistance training in the previous year. In addition, hamstring strength was significantly greater in both the pubertal and post-pubertal groups who participated in resistance training exercises. Ultimately, the athletes who participated in resistance training during earlier stages of development (early maturation, prior to 12 years old) demonstrated the greatest benefits from participation in resistance training as evidence by reduced lower extremity deficits.

All training should be supervised!!! Be safe. Don't do this:

Part III – You Down With OSP?! (Yeah… you know me…)

In the science of ‘exercise’… a term that is often tossed around is SAID… an acronym for Specific Adaptations to Imposed Demands. Too often, people hear of this principle and think: If I do something a thousand times, I’ll get better. Well...not exactly…

What it really means is when the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future.

SAID: The bones in a tennis players arm actually get thicker.

Not SAID: I workout, I’m going to pitch faster.

Exercise is stress, no doubt. By exercising, you expose your body to increased workloads… and your body will adapt. However, this ‘stress’ must be sufficiently specific to the activity of the sport you are training… and it must be the right amount.

What is OSP? An acronym for Overload, Specificity, and Progression.

Overload

The concept is pretty straight forward… in order to improve our strength, fitness, or endurance… we need to increase our work load accordingly. If you want a muscle to increase its strength, it must be gradually stressed by working against a load greater than it is used to.

You must remember WHAT you’re training for… and in our case, it is speed gains in pitching. More specifically… our goal is to train our nervous system to better recruit multiple motor units at the same time… for performance output gains. Read that again.

We are not training to do the activity longer.

We are training to pitch the ball faster.

Without overload, there is no adaptation.

Specificity

Simply put, exercising certain body parts, muscles, or systems will develop those parts, muscles and systems.

Far too often, people use this concept in this fashion: To become better at a particular exercise or skill, you must perform that exercise or skill. This is true… practice riding a bike and you’ll get better. Practice the piano and you’ll get better. So… why not just practice pitching a ton… and you’ll get faster, right? No. You will get better at performing whatever movements you associate with pitching… that’s all. This said, there’s something to be said for ‘all out’ or ballistic pitching… but that’s not what these posts are about… more on that later.

I had a plan when I started putting all this information out there… and Specificity was a large part of that plan. Specificity requires that you know what muscles/systems you should train, and perform exercises that actually improve the efficiency, stability, and work that those areas perform. If you’ve followed (read) this thread, you already know a great deal more than the average ‘Joe’ about these areas of the core.

Pitching requires that your entire body (the system) works together and chains the energy the body is creating AND receiving into the ball. Remember this gif?

The quality of work performed by our extremities is entirely contingent on our ability to stabilize our proximal base. Most people call this our core… and that’s fine for discussion… but application is a whole different story.

As noted before, training programs that only focuses on proximal stability will not create increases in speed consistently. However, I have found that programs that do not address these four corners of proximal stability will also come up short on delivering… as the system that is ‘doing work’, does so inefficiently.

These four corners of our core are the major focus of the routine I will offer up… making them one major aspect of this programs ‘Specificity’. Not only will we be training the larger muscles that work through these attachment points, but we will also be working ALL of the smaller muscles, too. In general, larger muscles move… and smaller muscles stabilize. I like this program better than most… because the scope of Specificity is broader than “just one big muscle”.

Remember, softball is NOT an endurance sport. We need quick bursts of powerful movements… and those movements need to be optimized. As mentioned before… a 2-hour game can require only 3 minutes of pitching. As such, we will specifically train at LOW repetitions and MAXIMUM weights, too.

Specificity confuses a good many of people and really makes creating some routines quite the chore. Since I’d like you all to understand how best to apply it to a routine, I speak of it… but don’t worry – I’ll provide the routine, too.

Progression

Progression isn’t rocket science. However, it is the backbone of improvements in all routines. Without it… you’re not overloading, you’re missing out on your specificity gains, and the Performance Training quickly becomes Endurance Training. Oh, yeah… you won’t gain speed either.

Progression means that as your strength improves; you will need to make adjustments to your exercises. It is in this concept that many, many limitations on equipment and programs really start to show their face… in that they cannot easily (or at times, practically) be made more difficult. This point is so important… that I even have a little rule that helps me screen speed building programs:

If there aren’t multiple levels of difficulty in EVERY exercise, the program is garbage.

I know… garbage is a harsh word, but remember…. This is about PERFORMANCE TRAINING to increase pitching speed. So, I don’t mean that the entire system is garbage… but I do mean that its application to our goal is pointless… so move on. Got it?

The last variable of Progression is the most important… and ALWAYS the reason for varying levels of success:

Public Enemy #1: The Athlete in Training.

This is the person that determines what Overload really is… and this is the person that determines what Progression really is. If the athlete is not entirely honest in their approach to PROGRESSING through the workouts… no system will work. Remember that. The 'system' is only as good as the person using it.

Take a Break, Will Ya?!

Overloading is a concept of wellness and gains... so don't make it a negative. Performance training can be a strange concept for many that are already pretty athletic... as they feel they need to CONSTANTLY do more to get more. This is NOT the case. When you performance train, you do so with high weight and low repetitions... and these low reps can have many wanting to perform the routine 5 days a week. Do not be this person.

A good performance program:

... is done TWICE in one week.

... has a minimum of 24 hours between sessions.

... has a maximum of 48 hours between sessions.

... is done over a period of 6-8 weeks.

In other words... do it on a Monday and then a Wednesday, or a Tuesday and then a Thursday, or a Wednesday and a Friday, etc... This will satisfy the workout for that week.

Why so infrequent? The body needs time to rest and recover. No exceptions.

Part IV – Real World DFP People, Real World Results

A Disclaimer of Sorts…

Ok, back to performance training. Here’s the deal, the program I’m going to give you all… actually works. What does that mean? It means that IF you have your DD or students do this CORRECTLY… they WILL see performance gains. What kind of gains?

To date… all students that I have worked with directly… and those that have taken this program and implemented it remotely, have reported MINIMUM gains in pitching speeds of 3% (ok… one was a +2% gain). That’s minimum. Meaning… I’ve not had a single participant lose speed or ‘stay the same’. The average improvement is nearly 5%. How many programs out there can make that claim?

Maximum gains will blow your mind… but I’ve had students increase their pitching speeds by more than 10%... many, many times… all within a 6 week period. Heck… my DD went from an average of 55, to an average of 60… and she’s freshman in HS (shameless plug).

Here is another kicker… every one of these participants (that was committed to properly measuring) has increased their overhand throwing speed, their batting distance, and significantly reduced their risk of lower extremity injury.

If it doesn’t work - no offense, but - the fault is in the user, not the program.

This isn’t an infomercial… and I’m not selling anything (it’s free). But… here’s the deal… All the participants of this program have been screened by me as players that:

Understand AND utilize I/R mechanics.
Use the equipment I recommend… no homemade deal, or ‘similar’ products…
Completed the program as prescribed
Were physically able and old enough.
Took the time to familiarize their DD with the equipment/exercises.
Understood OSP
MEASURED PRE and POST RESULTS.

If these are things that do not or will not describe your DD/student before partaking in the program… then DON’T DO IT. Share your program successes, not your personal failures. My sample size is approaching 100 participants… and I know this works. I do not want to get into arguments about your inability to follow instruction, as it will only expose you. Sorry if that burns a bit… but that’s the way it is…

I've waited to post this... because I wanted to post average gains of those that have implemented the program independently (meaning, they are too far away for me to work with them). Here are results of those that have just completed the program in the last two weeks - AND - were nice enough to share their results... ahem...:

Avg Pre--_Avg Post---% Increase

---61---------63---------+3.3%

---56---------61---------+8.9%

---57---------59---------+3.5%

---52---------55---------+5.8%

---54---------57---------+5.6%

---48---------50---------+4.2%

---46---------49---------+6.5%

---47---------49---------+4.3%

---51---------53---------+3.9%

---60---------62---------+3.3%

---55---------57---------+3.6%

---53---------58---------+9.4%

Lastly… this program is NOT my work, entirely… but it is the first time it has been implemented (to my knowledge) for softball pitching specific speed gains. I researched the program and the results thoroughly for you. I do not work for… nor am I affiliated with the company whose equipment I’ll recommend. I get nothing out of this… except your success stories… and knowing I helped you, help your DD/Student. That’s how I roll.

Do yourself a favor… do it correctly… and it this all starts with taking MEASUREMENTS BEFORE beginning the program and taking MEASUREMENTS AFTER completing the program… which just happens to be the post AFTER we talk equipment…

Part V - The Equipment

Again... I am not affiliated with this company and/or their equipment in ANY WAY. Nothing is in this for me.

I use the Redcord Mini systems for this training... as well as 4 other programs specific to performance training. Furthermore, everyone in my household uses it, too. I now have 4 of them. The entire system fits in a bag and is COMPLETELY portable. You can use it outside, over a pull-up bar, suspension beam, etc...

REDCORD MINI PACKAGE WITH GRIPS AND NARROW SLING

Note: I do not use the TRX, Jungle Gym, Milo or any other type of system.

I do not recommend you go to the shop and make your own, MacGyver.

Granted, these may all be good products...but I don't own them, have not tested them, and FIRMLY believe they - or any other system - is not as effective FOR THIS PROGRAM.

IOW, perform this program with the Redcord Mini if you want the gains I've talked about.

You might be experiencing sticker shock... but spending $250 for a mobile gym... compared to the money you'd spend seeing a personal trainer... is a MINIMAL investment. The quality of the equipment, instructions, and flexibility make this a system unlike any other I've used. Not only can you use this system for Performance Training, but it's great as an all purpose wellness system, as well as one for rehabilitative work (original concept).

You'll also need one or two of these:

Stability Cushions

And a comfortable floor mat to perform the exercises on if doing them inside…

Part VI - Suspension Training Tidbits

One of the unique aspects about Suspension Training is that there are MANY ways to increase the difficulty of each exercise you are performing... for example:

Changing your position according to the device: From wherever your body is attached to the device... moving forward of the SUSPENSION POINT makes exercises easier; moving rearward of the suspension point makes exercises more difficult.
Rope Length: The length of the rope between your attachment point and the suspension point can be adjusted to add difficulty (longer = harder).
Changing the Lever Arm Length: By adjusting where the ropes are attached to your body, you adjust the lever arm. A shorter lever arm is easier than a longer lever arm.

You can also tweak difficulty with the stability cushions:

Instability: This is a suspension system, yes… but most exercises will have one part of your body on the ground. By putting stability cushions under that anchor point, the exercises become more difficult.

An unstable base of support will increase the demands on stability and muscular control, activating the body's deep stabilizing musculature. Muscles are used in a functional way with this type of training, as opposed to isolating muscles, artificially.

When and if you get one of these systems... there is a plethora of information included... most notably, figures that show you which muscle groups you are training during a particular exercise:

Ok... let's get to Measuring Performance Gains…

Part VII - Measuring Performance Gains

I cannot emphasize this part of ANY training regimen enough. Not only will performing PRE and POST measurements validate your purchase… but you must consider this:

IT VALIDATES THE WORK YOUR DAUGHTER PERFORMED

When you walk over to the Redcord to SUPERVISE your DD with her workout...

So... after 6-8 weeks of HER HARD WORK... the last thing you should say to your daughter is: "Good job, I think it worked. You looks faster and stronger." Show her.

Sample Form

Here's a handy document that I use to record PRE and POST assessments:

Let's take a closer look:

Height and Weight are good things to know. It's always handy to have a record of growth... helps you know when your daughter is going through, or went through, a growth spurt.

Radar Types should be listed so that you remember what you used (if you have multiple types). Don't take the PRE measurements with a pocket radar, and the POST with a Stalker. Use the same device and the EXACT set-up for both. Most radar types will do.

Beighton Score: This is an important test I measure with ALL of my students. The how to can be found here: Beighton Test. Everyone should stretch before throwing... but Beighton scores greater than 2 should have you looking into preventative shoulder health routines, seriously. It's not something that you'll use as a performance measurement, but IMO, is an important piece of information to know. Ounce of prevention = pound of cure.

Fastball: Pretty self-explanatory... throw 10 pitches, with about 30 seconds in-between. Chart the spin of each pitch if you have a revfire, too. I use a minimum distance of 40 feet... as those that are throwing 35 probably aren't ready for this program. Take notes on how you set up the initial test, so that you can DUPLICATE it after the routine. If using radar, make sure the gun is in the EXACT same spot (use triangulation, not grandpa radar). If using revfire, throw into a mattress located EXACTLY the distance away... or make a reference line to catch the ball at/over. Your consistency with measurement here REALLY matters.

Overhand: Same as above... however I use a distance of 50 feet. Make a line from them to throw from. One-step and throw is all you want to do.

Tee Distance Hits: I really hope those that do this program also measure this... as it's quite astounding how much hitting distance this program will add to your swing. Take 10 hits from a tee. Measure the distance where the ball hits first... not the rolling distance. Take the top 5 and average those together, even if they are less than optimal.

Non-Softball Performance-Specific Testing

There are lots of theories regarding tests that measure strength, stability, and power... rather than debate those, here are a few that many use... and that I've found helpful over the years.

Standing Vertical Jump: Often used as a reference to measure muscular strength and power of the lower body. The process is simple... first, calculate your DD's standing vertical reach by having her stand beside a wall and reach as high as she can while standing tall. Mark and measure that spot. From here, have her perform a series of vertical jumps, reaching as high as she can during the jump. Mark the spots, and take the highest. Subtract jump height from reach height... and there you have it. If you need a reference, google "Sargent Test" or "Standing Vertical Jump".

Plank Test: This test is a widely agreed upon method of assessing core strength. It's pretty simple... with a stopwatch, have your DD get in plank position and hold it for as long as she can. Watch carefully for loss of form - her goal should be able to maintain plank position for as long as she can. Once she loses form (or collapses), note how long she held the plank. There are variations on this test, for sure... but keep it simple. If her first score was not representative of what she believes she can hold, have her repeat the test. Record the best time. Again, Google "Plank Test" if you need a visual.

Modified Pull-Up: This test is widely agreed upon as a great tool for measuring upper body strength. Like the redcord, this test is performed while suspended. Have your DD do as many as possible without losing form (straightened body). 90-degrees of elbow flexion constitutes one repetition. It looks like this:

Kneeling Tall Medicine Ball Throw: This test has become increasingly popular, replacing the bench press as a measurement of upper body power... as well as strength. It requires an explosive effort, like pitching... and I've modified this test to help eliminate the learning curve for technique perfection. Unlike the traditional chest pass, I do NOT allow the athlete to rock back or lose balance forward. Take a tall position on the knees, and with a medicine ball (8 lb is fine), perform an explosive chest pass. Measure representative throws, and average the results together. The only part I might edit in this video... is that the student should have her shoelaces resting on the ground. Curled-up toes can be used to cheat. Goes like this:

Star Excursion Balance Test: This test can reveal A LOT about your DD's lower extremities, namely imbalances. It is the gold standard for test that measure dynamic stability; requiring strength, flexibility, and proprioception. This test does require familiarity with the athlete... so have your DD do this a bunch of times to learn it properly... before measuring. Rather than use a goniometer, I simply mark the maximum distance the athlete can reach on the lines... and then record those distances on the chart. Make sure that they are not setting their foot down to reach... it's a light/controlled tap of the foot AND return to balanced position. Imbalances are easy to detect once you've charted both legs, simply use the mirrored measurements of each leg. If you've questions... let me know... but visit this site before doing so.

Take the time and perform these measurements... they WILL provide MEASURED validation to Performance Training programs you use. I would GREATLY appreciate that you share this information with me. I will keep it private and answer any questions you may have.

Part VIII – Program One: The Core

Remember:

Supervise your DD with every exercise, every set, every rep. QUALITY!!!
4-6 Repetitions (or 6-8 reps maximum in one set), 4 Sets… 6-8 weeks. (extra weeks are for learning the system).
Make sure you adjust your position to the suspension point, the rope length, stability, and/or lever arm length to make the exercise one that your DD can BARELY complete 4 repetitions.
Spend at least a session familiarizing yourself with the equipment AND exercises.
Know what you’re training and DO THE EXERCISES PROPERLY!!!
Do the warm-up, no exceptions.
Only perform 2 sessions per week - with at least a day (but no more than 48 hours) between sessions.

Each exercise below should have THREE progression levels. You need not complete the third level, but if you do the program correctly… you should get to the second level in each exercise. This said, some of you will need to start at a higher level than Level 1… I’ve even had a couple girls start at level 3. If this is the case… your next 2 or three progression levels will require you adjust the suspension, lever arm, or stability to make the exercise more complicated.

Exercise 1: Superman

The Skinny: Adjust the height of the slings to chin level. Start the exercise on your knees with a fixated body at all times. Lean forward without buckling in the core. Like Superman, try leaning forward so that arms are parallel with your torso. Do NOT lower or adjust your head position, bow your body, or stick your butt out. Note: Palms REMAIN DOWN during the exercise.

Level 1: Start on knees. Shorten lever-arm… position the straps around your elbows:
Level 2: Start on knees. Position straps in hands.
Level 3: Adjust to standing chin height, and perform the exercise on feet.

Here’s a picture of each progression:

Here’s a vid snippet of the Level 2 exercise being performed perfectly:

Exercise 2: Push-Ups

The Skinny: When performing the push-ups in slings, it is paramount that the body remains fixated in a horizontal position; no sagging in the waist and no but sticking up in the air. The goal is to reach 90-degrees of ELBOW flexion. Anything beyond 90-degrees is not necessary (anything less… is not correct). Straps should be positioned 8-12 inches off the floor.

Level 1: Start on the knees.
Level 2: Start on the toes.
Level 3: Start with only one leg (foot) in contact with the ground. Keep elevated foot off of the ground during repetitions. Alternatively, you can use a balance cushion under feet.

Here’s a picture of each progression (NOTE: the following are the correct strap heights):

Here’s a vid snippet of the Level 1 exercise. As noted, the straps are too high in this example. Lower them to 8-12 inches off the floor… not at waist level.

Exercise 3: 1-Legged Squats

This exercise does not require the Redcord. However, this is one of the best exercises available for hip flexors... as well as knee and ankle stability. Additionally, it requires that you perform a ballistic movement to finish the exercise (exploding up from the squat). Ballistic actions are incredible performance enhancers. This is an exercise you should master... and it's in all of my Redcord Performance Programs.

The Skinny: A one-leg squat performed with 90-degrees of flexion in the knee. The position (90-degrees of knee flexion) is held for 2 seconds before quickly returning to the starting position without falling. Arms are extended out in front, and the athlete will perform a sitting motion by bending the knee. The knee should remain over – NOT IN FRONT OF – the balancing foot. If this is confusing to some, tell them to pretend to sit in a chair behind them. Note that the head, bent knee, and foot are – and should – remain over one another. Perform 6-8 repetitions, for a total of 4 sets (each leg).

Of utmost importance... DO NOT ALLOW THE KNEE TO VALGUS WHILE PERFORMING THE SQUAT. Valgus means that the knee drifts inwards. THE KNEE MUST REMAIN DIRECTLY OVER THE FOOT.... QUALITY OF MOVEMENT IS SO IMPORTANT. Do it right.

Level 1: The index fingers can be lightly rested in the redcord straps – as a means of balance ONLY. Once this is not needed, remove the straps from the equation.
Level 2: Squat is performed on a balance pillow (as performed below).
Level 3: Squat is performed with equal weights in each hand (5-10 pounds) and a balance pillow.

Here’s a picture of each progression:

Here’s a vid snippet of the Level 2 exercise being performed perfectly. I had to speed up the standing ballistic move a little to illustrate how it should be done.

Exercise 4: Dynamic Crunch

The Skinny: The height of the sling is 8-12 inches from the floor. The arms are placed forward and are NOT in contact with each other. The rest of the body is fixated in a horizontal position for 2 seconds before a new contraction. The contraction involves bringing the knees into the chest... until the hip flexion reaches 90-degrees. At Levels 2 & 3... perform 2 sets with one leg and 2 sets with the other, for a total of 4 sets.

Level 1: Both legs in sling.
Level 2: One leg in sling – but control both legs as if the other was in the sling. Do NOT rest outside foot on the foot in the sling!!!
Level 3: Arms resting apart on stability pillow, with one leg in sling.

Here’s a picture of each progression:

Here’s a vid snippet of the Level 1 exercise.

The clip above is a good representation of this exercise. Make sure to not return to starting position until all repetitions are completed (meaning... don't take a break... hold the plank). Be sure to hold proper plank position for 2 seconds before performing the crunch – and be sure the upper legs or thighs ‘crunch’ to at least being perpendicular with the floor. Don’t rush the crunch, control it.

Exercise 5: Side-lying Plank with Foot and Arm Abduction

The Skinny: The height of the sling is 8-12 inches from the floor, and both legs are placed in it. Only one arm is in contact with the floor. The arm and foot are abducted to a maximal joint angle while not being in contact with the sling ropes. The position is held for 2 seconds before returning to the starting position.

Do NOT allow the body to jack-knife. Do NOT allow the hip to sag, maintain plank position. Arm should be at 90-degrees to start (pointing up in the air). Arm on the ground is for balance ONLY. Abduct the leg away to a height at least as high as the plastic Redcord adjuster.

Level 1: Sling is at knee
Level 2: Sling is at ankle
Level 3: Shoulder rests on stability pillow

Here’s a picture of each progression:

Here’s a vid snippet. In the clip below there are a few issues... this would be the fourth progression. So... knowing this: 1) The sling is too high. 2) The contralateral arm should be abducted away from the body (like in the picture above), NOT resting on the hip. 3) Notice that the athlete above (in the picture) is on their side… this is the reason the sling is lower. Raising the sling and getting up on the elbow would be a level four version.

Exercise 6: Spine Abduction

The Skinny: Only the scapula and the head touch the floor while the rest of the body is fixated. The height of the sling should be 8-12 inches from the floor. One foot is abducted in a 45-degree angle before performing an explosive medial rotation of the hip like a throw. Returned controlled in the 45-degree angle before returning to the starting position. Perform 4-6 repetitions before returning to resting position. Perform with each leg.

It's important that you understand the movements in this exercise. When abducting the leg... keep the toes pointed up. Once you reach the abducted distance you can control... EXTERNALLY ROTATE THE FEMUR... so the toes go outwards. Your whole body shouldn't rotate... just the femur in the hip socket. Doing so may/will cause that hip to sag a little - which is fine. From this abducted and externally rotated position... PERFORM A BALLISTIC FINISH... by internally rotating the femur WHILE ADDUCTING the leg inward. Do not let the hips sag... maintain plank position throughout... and until the SET is complete.

Level 1: Sling is just below knee.
Level 2: Sling is at ankle.
Level 3: Back rests on stability pillow, arms across chest.

Here’s a picture of each progression:

Here’s a vid snippet of the Level 2 version.

In this clip… the lady has her sling a bit high. We want the abduction move to NOT be 90-degrees DOWN as you’ll see below… but 45-degrees. Everything else is perfect. Do NOT let the butt sag. Keep the back and leg that is suspended in a straight line.

Understanding Overlap and the Pushback Drill

Catchermom's DD recently gave the Pushback Drill a go... and I was really stoked to see her application/understanding of the drill. Let's cover some points that I think most people are missing:

You Learn to PERFORM THESE MOTIONS:

Establishing FORWARD LEAN EARLY is PART I of this drill.
DELAYING THE START OF THE BACKSWING is PART II of this drill.

THESE ARE RESULTS, not motions you 'practice':

STRIKING THE PLATE REARWARD with the drive foot (forefoot, not flatfoot)
DETACHMENT FROM THE PLATE BY 3 O'CLOCK
TIMING CORRECTION
OVERLAP

Without the first two points, the last four are not optimal... and may NOT happen.

I see kids trying this on video quite often... and perhaps I did not explain it well enough in the video... but I see a lot of them:

Gym-Stepping
Backswing Deeply... with a long pause at the top
Minimal Established Early Lean.
No Delay of the Backswing.

Let's walk through each of these so you all understand WHY all of the above points are so important.

You will Gym-Step if you establish forward lean/momentum too late... and/or... are uncomfortable/uncoordinated with a falling start.
The drill is performed with a staggered start (space between feet is exaggerated). This added distance REQUIRES that you delay the start of the backswing more than usual, because your stride leg must overcome the extra spacing (distance) you created with your feet.
Establishing the forward lean EARLY will have your body moving so quickly through space, that the DRIVE LEG can perform work AGAINST the plate SOONER... and MORE EFFICIENTLY... resulting in detachment from the plate EARLY.
The forward lean and delayed backswing result in the body rapidly moving forward... while the arm is moving backward. This is overlap. The goal is to create so much forward momentum... that the FORWARD BODY MOMENTUM PULLS THE ARM OUT OF THE BACKSWING. When reviewing video... you should NOT comfortably reach the top of your backswing, AND you should not see the pitcher's arm pausing at the top of the backswing.

Let's take a look at what this means... that is, BODY MOMENTUM PULLING THE ARM OUT OF THE BACKSWING:

As you can see... the established forward movement of her body PULLS her arm forward and down... OUT OF her backswing. In other words, her FORWARD MOMENTUM CREATES HER UPSWING. This is a perfect example of the RESULT of DELAYING the BACKSWING because of the negative move (forward) that she performs to delay it. Let's take a look at that negative move... or what I call DELAYING THE BACKSWING:

As you can see, her stride leg has accepted the weight transfer at the same time her arms are fully extended AWAY from her body. This is a negative move... because the intended move (positive) is a backswing. NOTE that she has already established a lean of her torso FORWARD, even though her body is moving rearward. SUPER IMPORTANT!!!

Here's the whole thing:

I've put pauses in the gif to allow you to see the following things:

She hits a wall... meaning her backside is firm into the rearward weight transfer.
She hits that wall... with a forward lean. Her head NEVER gets over her rear heel.
She hits that wall BEFORE the backswing begins. As such, she can start forward body momentum early, so that the backswing contrasts the body movement. The arm going back contrasts the body going forward. These are OVERLAPPING MOVEMENTS.
Note the INCREDIBLE FORWARD LEAN that results from doing the drill correctly.
Note the detachment from the plate happening even before 3 o'clock (ball to catcher).

Here's a version with notes:

Once this young woman develops comfort with this drill... she's doing it wrong! Keep working harder to fall more, push harder, and stagger LESS... all while maintaining that feeling of the body pulling the arm out of the backswing.

It would also be wise to pitch with a ball, too. (wink, wink)

None of these movements feel natural or 'comfortable'... they defy the comfort we have grown into. As such... I'll post some other drills that will help those of you that are struggling with:

Developing that "lean, fall, go" feel
Hitting a wall (pushing back)
Maximizing the force of the drive foot off the plate

One of the things that I bring up a lot... is lack of hip flexion/extension. I'll post a couple more exercises that you (catchermom13) should have her work on to increase both... as she exhibits deficiencies in both, which create rotational compensation in the hip area. Sound first attempt... be sure to send me a video of her throwing it with a ball once she is more acclimated with the motion!

Many thanks to catchermom's DD... really made me happy to see such a successful first attempt. Thank you! This is a great MODEL... and a great example of how we all learn by sharing/posting our experiences.

The Hips (and my incessant nagging on Hip Flexion/Hip Extension)

This post is going to be about identifying deficiency in a pitcher's hip flexors/extensors. The next one will be the fixes... as I find it useful to identify what needs to be worked... before working on it...

A few people on here have made note that I'm always talking about hip flexion/extension. Can you pitch successfully without 'perfect' range of motion in the hips? Absolutely. There are lots and lots of D1 pitchers out there that have less than optimal mechanics. I've watched kids clip 70 mph... all the while being critical of what they could do better... as I find this as a good exercise to keep me on my game. Remember, much of the stuff I post on here is about maximizing motions... giving your DD the ability to get more out of her pitch. It's not just about being good... it's about being better. So if you're happy with good... move on... not all of my posts are for everyone.

The hips take a beating in pitching... receiving an absurd amount of force from the ground force collisions... and almost always (in younger and older pitchers alike) perform some level of compensation to allow for the movement to complete. They act as the gateway to the spine, the upper body/core, and have many of the largest muscles in the body attaching to and running through the area. Large muscles are movers. Around these large muscles are smaller muscles... that stabilize and seek proper alignment... for proper function and passage of energy. These little muscles allow the larger muscles to perform more efficiently. When our body compensates for a deficiency, these larger bully muscles take over and we will perform a less than optimal movement... exposing the system to inefficiencies in the kinetic chaining of energy... and opening the possibility of significant injury. These injuries can be immediate... or sleepers that make our life miserable in our later years.

Control issues that growing pitchers struggle with are often a result of the upper body winning out over the lower body. The lower body receives excessive force that it cannot deal with in a consistent fashion... and you've now a kid with a different posture (release trajectory) with each pitch... because the mass of the upper body wins out... rushing forward. It takes so little upperbody displacement to negatively impact our control. Sure, you can do a thousand crunches and call it a day... but you're not dealing with the link between the upper and lower body... the hips.

Spiel over...

One of the things I was definitely guilty of instructing early on... was to stride out to a point that is 120% of your height. I'd have girls lay down on the ground... measure their height and say, "beat that distance". Although this may have worked for your daughter, I can GUARANTEE you that it does NOT work as a general rule of thumb for all... and is therefore, IMO... poor instruction to disseminate to the masses. Why?

When a girls is sending her stride leg out... her range of motion will determine how far that leg can get out. If she can do forward splits and the like she will hyper extend her drive hip... creating a position she cannot recover from easily.

On the flip side... what happens when she isn't as flexible? How does she 'lengthen' her stride? Well, the answer is simple... her hips will do it for her. In order to accommodate a longer stride, the hips will rotate (open)... in relation to the torso... which in turn, causes the torso to open. This is a problem when it happens too early.

So... we want a pitcher to set their posture EARLY. Increased hip flexion/extension allows for this... erecting the spine and allowing the stabilizing muscles around it, to... well... stabilize. Lack of hip flexion/extension... when coupled with a stride, will create early opening of the hips. Seeing the movements makes it easier to understand:

Hip Flexion:

Hip Extension:

As you can see... the hip flexors/extensors work together in pitching... so it's important that we condition them together. Take a look at the compensations that occur in the hip region with this pitcher... who although gets to near hip extension... is severely limited in her hip flexion...

Here's her flexion range:

Here's the compensation the hips perform to make up for the deficiency:

Note how Cat's hips respond with opening MUCH later... because her range of motion allows for this.

This pitcher is quite talented... however I can hear people telling her to work on opening less... or stride out further... or change where you stride to, or keep your shoelaces pointed to the catcher, etc. None of these cues/instructions will work with her... because it is a ROM issue. Now that we can identify what is that's causing this girl to open too soon... we can work on helping her maximize her drive and pitching mechanics.

Drive Mechanics: Developing A Lean

***NOTE*** The following drill(s) are ones I use AFTER a pitcher knows how to catch the whip, has decent timing, and exhibits an understanding of front-side resistance, core control, and lower-extremity stability/strength. They will significantly increase ground force resistance. There... that's my liability waiver...

When it comes to Drive Mechanics, I'm always trying new ways to help a kid get off the plate, powerfully. At times, I have to remind myself to NOT be confined to softball... and broaden my learning. I've compared pitching to just about every athletic event/movement I can find... but I've not found anything that emulates the forward lean and momentum development you see in pitching better than sprinting... specifically the first step or two. Beyond that, sprinting takes a different form, unique to that sport.

First off... all of these following drills/exercises take time. You don't just do them for sh!+s and giggles... sprinkling a random effort from time to time in performing them. They are not a program... they are a routine that you practice weekly... for good... and you constantly work to improve your form in each drill. The rewards extend beyond pitching... you'll be an absolute stud running the bases and getting a powerful first step when fielding. Each of these drills has a unique focus... but ALL of them will improve hip flexion/extension/mobility... and all of them require that you work on your lean, 'pawing' backward with the feet, and explosion out of your drive.

Video yourself trying it the first time... and pick out the things you should and will do better on the next series of attempts. Make this a habit... and hitting the 8-foot radius will become surprisingly easy.

This is the kind of stuff that I started putting on video for sale... but what the hell:

The Lean

The lean is a movement you can develop relatively quickly by teaching your body to perform under load... with a lean. The greater the lean, the better. Many kids need to learn what it feels like to perform an athletic movement with a lean... and that they can trust that they're not going to face-plant. Once this comfort is in place... developing it while pitching becomes so much easier.

The old Lean, Fall, Go Drill is truly a decent one... but some kids just never apply it to pitching. I usually give them a few weeks trying this on for size... with the Wall Sprints. My theory is to give them a little time to try out their athleticism... before I spend too much time teaching them a move they may already possess. Whether successful on their own or not... they then go on to the following drills. The goal is to enhance the move your are isolating as MUCH AS POSSIBLE. I recommend you do all of these drills... as each kid will require an association to develop the lean... and it's not always the same for kids. In fact, revisit the Lean, Fall, Go drill once you have performed these drills successfully... I think you'll find much more success... and it makes a handy transition into the pitching motion (along with the Pushback & 2-Step Drills).

The Staggered Jumpback Drill

This is how I came up with the Pushback drill... and you'll see the similarities as soon as you watch the gif below:

Step-by-step instructions for a right-handed pitcher. Lefties... just switch it up...

Draw/tape a Starting Line AND and a Jumpback Line on the ground
Make the Jumpback Line about two shoe-lengths behind the Starting Line.
With feet LIGHTLY spaced, place your heels slightly in front of the starting line.

WHILE KEEPING YOUR HEAD IN FRONT OF THE STARTING LINE, Jump backwards...

by placing your right foot just behind the Starting Line and
your left foot ON the jumpback line.

You may want to practice this feel a little... but the goal is jump into a staggered starting position... and as soon as you feel the ground... SPRINT.

Tips and Variations:

Head position is everything, keep it forward of the Starting Line... and work on increasing the distance forward.
You can increase the jumpback distance of both feet... but don't increase the staggered distance.
DECREASE the stagger spacing of the feet after jumping back to 6"... while maintaining the same degree of lean.
Do not let your heels touch the ground.
Variation: once comfortable, stagger your steps... so that the left foot contacts the ground before the right. Be sure to PUSHBACK as soon as each foot makes contact.
FEEL the load... and powerfully explode out of it WITH BOTH LEGS... DO NOT sit or absorb into it. Like swimming... hit that wall and explode from it.
Drive the knees out, powerfully... maintaining shin angles, like in the example below.

Here's an example of an extreme lean... a great goal to work towards.

Memoirs, Fear, Context, and a Faceplanting Drill

Odd title for a post... however it's important that I cover the concept of: putting an instruction into a context the athlete can replicate. Mothgirl had me thinking about this on my way to get my son from his job... anyway...

When we give instruction to an athlete... we can do so in a thousand ways. We can say, "Do this"... and then show them. We can break the movements down into little pieces, we can teach them to chain motions backwards, we can simply say, "No, try it again", we can video them and show them, etc... Although I definitely have a preference for a few of the aforementioned, the lightbulb of an athlete typically doesn't come on until you help them overcome a fear (something new, failure, etc.) by providing them a similar movement that they can successfully perform... as this provides them context for the move/position you want them to feel/replicate.

Driving off the plate is a relatively static start. Granted, we've talked about incorporating weight transfer and slide into the routine... but you're pretty much asked to explode off the plate from a stand-still position. In recalling the years of mistakes I've made as a coach... I can honestly say that I would waste time by constantly having a kid try the same move over and over again... my frustration growing as theirs did... through constant failure in what we were both trying to accomplish. We both KNEW what it was we wanted to do... and we would both WANT to do it... but we would just sit there and repeat the same poor mechanics over and over.

I didn't start to improve as a coach - or person, for that matter - until i realized that I, too... was once a kid. There was much more to coaching... than simply knowing what to do, trying to do it, and/or being able to do it yourself.

Example: I was a horrible swimmer as a kid... but oddly, wanted to be a marine biologist. Wtf... I know. Anyway, I was terrified of swallowing water and subsequently, drowning. I'd chill out in the shallow end of the pool, king of the doggy-paddle... while all the brave kids ran down to the deep end and dove off of the diving board. That was all good for awhile... until one day... we were required to dive head-first off the ledge (as part of the class requirement). The other kids were oblivious to my fears, they just went about doing what they were good at... while I internally pined over what lie ahead. I took my place at the back of the line, as the kids lined up on the side of the pool... systematically diving head first like it was nobody's business. My end-of-the-line theory backfired... they all loved the exercise so much they ran to the back of the line. So... now EVERYONE was behind me... and I approached the ledge all shaky-legged, scared out of my mind.... and proceeded to perform a world-class belly/face flop. As my face hit the water, I swallowed a gallon of that junk... all the while hearing 20+ kids laughing through the water. I wanted to swim to the bottom and hide forever... however I was stuck on top of the water struggling to breathe. I recovered in time to save a little grace... and I guess they didn't know if my red face was a result of blushing or smacking my face on the water. Tragic confession over...

The gym coach was cool enough to recognize MY dilemma. He took me aside and we talked about what it was I was supposed to do. Everyone else went back to diving... while I gave his description of what a dive was... a go. Similar results... still wasn't happening. His lightbulb came on... he took me to the edge of the pool once again... staggered my feet, bent my knees... and I kid you not, grabbed me by the back of my shorts while pushing down on the back of my head as I 'dove' into the water. He didn't just throw me around... he told me that my head needed to be lower and LEAD THE MOTION... and maintain being tucked to my chest, etc. Man... the feeling of diving into that water successfully was the greatest feeling in the world... because he recognized a fear of mine and provided me context for the position I needed to be in to dive. Once I felt that and successfully DID it... I now had context for what I was supposed to do on my own. It wasn't long, and I was king of the pool-edge diving.

Last story...

One day... as a team coach... I asked the 10U team to come to the next practice with a list of fears. I told them that I would not read their lists out loud; I just wanted to know what I could help them overcome. A few of them returned with Mom and Dad lists... you know... "Fear of Failure", "Fear of Not Being the Best I can Be", etc.. Most interestingly, our shortstop at the time (and one of the better all around perceived players) wrote 2 things: "The other team hitting the ball hard to me", "disappointing Coach Mike". I got a kick out of the second one... but that first one totally blew my socks off. Here was a kid that we cherished for her defensive skills... but all the while she was terrified that the other team would hit the ball to her. Talk about a wake up call... Rather than tell you the whole story... the lesson is this: sometimes we get so caught up in what we are trying to do... that we miss what they need to overcome to be successful.

Some kids just do stuff... other kids process it internally... at times, too much. The Lean in pitching is something that I've recognized that many fear... that is, getting deep into a lean, as they believe they will faceplant, or be 'out of control'. Might not be a fear like I had about diving... but it's enough of an impediment to prevent them from performing it better. Once we know this, we need not even acknowledge it to them (people don't like being called out)... but instead, provide them context with an exercise that 1) requires force production, and 2) is at or beyond the 'position' you want them at (like exaggeration). With that... here's a great drill that provides CONTEXT for the lean:

Mike's Faceplant Drill

Here it is:

No, seriously... I've actually seen two kids spill on this. The good news is that they are ok and still with us today. I got them up and said, "Good... now do it again." I didn't wait... and they immediately had success.

Let's take a look at why these lean drills work well for many:

During an upright pitch lacking a lean, we exert forces vertically into the ground; which are mostly absorbed. With a large lean forward, the force is projected forward which is called braking force... and once the COM passes over the foot, the force is projected rearward; which is called propulsive force.
These drills require a greater RFD (rate of force development)... because without it... you meet the ground, quickly.
The body is displaced, resulting in a great isointertial exercise.
In this drill, as we are very low to the ground... the glutes contract over a longer period of time allowing you to achieve maximum force application.

Step-by-step Instructions:

Start relaxed on the floor... or for the first time... on grass.
Take push-up position, elbows fully extended, BUTT DOWN.
Bring the right foot forward, to the LEFT KNEE. Don't go further. Keep the left knee straightened.
Explode out... into a sprint.

Tips and Variations:

Stay relaxed the first few times. "Ready, set, go" creates tension... which can lead to stumbling early on.
Keep your butt down. You may think butt up will help you not fall, but you are wrong. Your hips will need to drop to overcome their position relative to the head.
Push with the balls of your feet, up and over the big toe.
Variation: Add a Jamaican Toe Drag (see below). The toe drag is only for the first two steps, and works as a great way to increase each leg's pushing effort against the ground.

Jamaican Toe Drag Variation:

Quite simply... keep the trailing foot toe dragging on the ground as you bring the leg forward. Do this for the first two steps of your sprint.

BTW... no need to go more than 10-20 meters when performing these drills...as we are only concerned with the form of the first two steps.

Understanding & Maximizing the Drive Leg Stretch and Fire

Recent posts along the subject of "kids struggling with a well-timed powerful drive OFF OF THE PLATE"... have me thinking about explaining this subject a little more. We already covered Leg Dominance a long time ago... but it stands to review that we must remember that many right-handed pitchers are left leg dominant (when it comes to jumping)... and many left-handed pitchers are right leg dominant. Think of basketball... you spend years learning to dunk or perform a right-handed layup... off of the LEFT leg. This association with performance jumping gets baked in pretty quickly. But, in pitching... you push off with the right leg for RHP and the left for LHP.

The result that I usually see with this disassociation... is that the drive leg pushes too late. Once it receives the body weight... it's not accustomed to performing an athletic movement... so you usually see the dominant left leg reach (or stride) out... while the weaker leg just 'holds the weight'. Put simply, the stride leg knee reaches extension (straightens) before the drive leg knee does.

Fixing this often requires that you perform drills with context of the performance movement you're training (an IMMEDIATE EXPLOSIVE PUSH FROM THE PLATE). However, in the years I've worked with kids on this stuff... I find that it's equally as important to take the time to address the STABILITY in the drive knee/ankle... before you go nuts with drills.

In the Redcord posts, my favorite exercise of all... is this handy Single-Leg Squat:

You must understand that you are training two motions in this one exercise... and you really need to do them correctly. The squat down... is all about STABILITY. The knee will want to sway inwards (valgus) and you MUST NOT allow this to happen. Keep the knee over the foot while performing the squat slowly. The second motion you are training... is a ballistic finish. Ballistic movements are the result of stretched muscles... and it's important that we think of performing the movement THROUGH the end point. In this case... you're straightening the knee (extending)... and you must do so POWERFULLY. Do not think of reaching the top of the squat... thinking of performing the extension through it. Make sense?

In my opinion... taking the time to do exercises correctly - with a primary focus on stability - is so much more important than anything else. If you can do all these exercises with stability and power... you are ready to take that swagger to the plate.

If you want to see a great video example of bounding... here's a beauty. Note how this athlete is exploding through the top of the jump:

So... you now have stability of the knee and ankle... and you can now perform single-leg exercises with swagger. Let's look at the other important piece... specifically with two different styles:

Rolling Vs. Striking

If your DD or student does not have the stability and power association with her pitching side leg... you might want to take the plate using the ROLL-TYPE load. In this style, the pitchers drive foot rolls up on heel... and as the athlete transfers weight to the drive leg... the foot rolls forward. This allows for the knee to accept the body weight... and you'll see that bearing weight is what an unstable/weaker knee - that lacks the aforementioned 'power association' - needs... so that it can stretch & fire.

What does stretch & fire mean in a non-hitting forum? It means that we are preparing the muscles to contract forcefully by stretching them out a hair. Think of a rubber band... or what it's like to bend your knees a little more a split second before jumping up... this stretch is required of almost all to maximize the force application.

For those that already have the strength & association with the throwing side leg... I REALLY recommend that you scrap the ROLLING start... and go after the Striking Start. We've covered this in detail before... so I won't beat that dead horse anymore. The only difference... is that there is no pre-loading of weight onto the drive leg. You stretch then strike (or fire). The result is better force application against the plate... as well as better distance/greater ground force... which leads to better speed (as well as perceived speed).

Lastly... the timing of the stretch & fire is absolutely critical. Your legs need to be out in front of your arm circle. None of that "out together/up together" junk. The drive leg knee MUST start to fire before the upswing (6 o'clock)... and complete the firing (full extension of the knee) before 3 o'clock.

Here are some examples of both styles, with added notes:

Rolling Drive

Striking Drive

Watch these over and over... and take the time to recognize:

The Stretch
The Resulting Fire
The Timing of the Stretch & Fire in relation to where the athlete is in the arm-circle.