Drive Mechanics
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I think this drill actually takes away from what you are trying to accomplish. It's not *JUST* about a strong explosion from the drive leg. Game time pitching requires 2 feet on the plate and *BOTH* feet/legs need to get into proper position in order for an effective kinetic chain reaction to occur.
This drill is like only training half your body. I understand the idea, have used the drill myself, but no longer think it's valuable or effective. In fact, I think it could be counter-productive.
javasource
6-4-3 = 2
Completely agree.
OILF knows this, too. This is her intention and the attention she desires. Similar to the multitude of still change-up pics she posted in response to BM... she's posting these links out of spite - knowing that I cannot stand those drills - and that they are a direct contrast to what I teach. It's her way of devaluing the thread, similar to all the one-star ratings that have plagued the board the last few months. I've asked her to refrain, politely... on this thread, this board, and in PM's.
The expression Out in Left Field means that she's supposed to be eccentric, contrary, and out of whack... the very premise of her username is all you need know.
To offer an opinion is one thing - but to intentionally devalue is another. If the 1000's of Thank You's against OILF's antics aren't enough for the moderators to see through her facade... and ban her IP, we're just going to have to ignore her bullying antics and keep on keepin' on.
Anyway...
I'll be adding some Performance Training pieces to this thread over the next few weeks! Stay tuned.
- Jan 18, 2011
- 196
- 0
Oh I can't wait for the Performance Training pieces. We just started up again and I have a few girls who would like to have this information. Ok, I want it too. Patiently waiting . . . . . . . . . . . . . . Done yet?? 
javasource
6-4-3 = 2
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 in to 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:
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?
If you order in the next 30 minutes... I'll lower the price to 36 payments of $9.99!!!
Oh... wait a minute... this is DFP... it's free.
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 in to 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.
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?
If you order in the next 30 minutes... I'll lower the price to 36 payments of $9.99!!!
Oh... wait a minute... this is DFP... it's free.
Maybe it would be a good idea to start another sticky for "Performance Training for Softball". I just happen to notice that Javasource posted in the Drive Mechanics forum and looked to see what it was and found his post on performance training. It also appears there is more to come since this is titled part 1.
This is the info that has been on my mind for a while and I am anxiously awaiting more!!
This is the info that has been on my mind for a while and I am anxiously awaiting more!!
javasource
6-4-3 = 2
I envision this thread getting quite large. On the first page - I put a couple place holders in for a Table of Contents. That should make it easier for all to find what it is they are looking for... just need to get going on that, too.
Eventually... I'll end up dumping a bunch of posts that I've bookmarked on this site... in here, too. All-in-all, I was hoping to make this thread a one-stop shopping place...
Already started throwing together some ideas for the next two parts... hopefully have at least one of them up tonight. Thanks for the kind words, really validates the time put into this stuff.
Eventually... I'll end up dumping a bunch of posts that I've bookmarked on this site... in here, too. All-in-all, I was hoping to make this thread a one-stop shopping place...
Already started throwing together some ideas for the next two parts... hopefully have at least one of them up tonight. Thanks for the kind words, really validates the time put into this stuff.
