what's you number 1 speed building drill or exercise? and why?

I think there is a world of difference in strength training for a short season like HS and the year round strength training to required to play for an intense college program. I never thought that extensive strength training and conditioning to prepare for 3 month 30 game season made a whole lot of sense. Better to learn how to throw properly, lay down a bunt, etc. Work on the things that actually win ball games.

Although regular strength training does not necessarily pitch velocity, it does allow you to train much harder and longer on the things that do. There is no way my DD could throw as much as she does day in and day out were it not for considerable strength training. Along with eating anything that is not nailed down, including milk.

Out in Left Field said:

So you can make it all technical and do this or do that or that does nothing, but variety is integral to the programs I espouse.

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make it all technical? I wasn't trying to argue... I was trying to help. My way is simple... and I'm not going to waste players time running stairs... unless we're training in Philadelphia... for boxing.

When you look at studies, they often are isolating one factor for one reason and not taking into account what softball players and what they need. What they measure as "performance increase" may not at all be what we want to achieve.

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When I look at studies, I read them.

The studies I referenced are throwing velocity specific, and tested on real life college softball players. That is the point of this thread... and what the OP wants to know.

We want balance across the body, flexibility and range of motion, and explosive strength. We also want the girls to do the program.

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Are you arguing for or against my point? You just described CKCE. It's easier to follow, takes less time, and limits injury risks significantly.

So you can make it all micro-analyzed and argue about the details of it as you want.

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Who's doing that? It's simple. Did I research? Yes. That's a trait of quailified instructors/coaches. Give it a shot.

Have fun sitting at the computer, and we will be hitting the gym, the grass, the steps, and the court.

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Ok... Calling you out on this one... who are you? I do get out there. People know my name, know where I live, and know I work as hard as any other PC out there. I don't hide behind a fictional job... at a fictional HS, with fictional clinics... and with multiple aliases. So, OILF... who are you? Sounds like you're the one sitting behind a computer. We all know you won't answer the challenge... just like you won't answer the OP's question.

Sadly, you took offense to a suggestion that would make your program (that doesn't really exist) better. Think before you speak... you would post with much less frequency... if at all.

Sounds to me like you just described an Internet troll.

cuzmail said:

Please elaborate

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Sure. The comparative list that was posted, didn't paste in a format that's too readable, which is probably what caused some confusion.

Here's a pretty decent definition/comparison:

To simplify the terms, OPEN KINETIC CHAIN exercises are those exercises in
which the force applied by the body is great enough to overcome the
resistance. An example of an open chain exercise would be a bench press, or
any leg press which allows the force applied to move the load away from the
body.

In contrast, CLOSED KINETIC CHAIN EXERCISES are those in which the force
applied is not great enough to overcome the resistance. Examples would be the
push-up and squat exercises. To clarify for the novice list reader, even
though the load applied during the squat is on the body, the force generated
is applied to the ground, not the bar. To move the bar, the lifter must apply
a force against the earth great enough to overcome the resistance created by
the load on the bar.

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Most strength programs combine elements of both. CKCE have been proven to be better in both lower and upper body gains in performance & strength. Unfortunately, not many people have found creative ways to make them effective in low repetition, high-intensity training... but that changed a few years ago... and you can now do so... so much that you don't need to perform any OKCE... the program can be entirely CKCE - while being INCREDIBLY EFFECTIVE. And yes... for the one hater on this board... it has been validated against athletes in DI-III, as well as HS age females. Furthermore, females prefer it to dead-lifting and other conventional methods... and who can blame them... how many ridiculous youtube videos are there of people passing out on a lift... or choking themselves out while bench pressing?

cuzmail said:

What! Why? Do it again.

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K, here's the shorter version:

I've a bunch of progressive training regimens I use to help pitchers increase their pitching speed.

The baseline I use... to determine if someone is READY to partake an in intensive training program is already posted in the Drive Mechanics sticky.

Here they are:

Post #49
Post #50
Post #51
Post #52
Post #53

I use this post as an assessment tool to determine when they are ready. Jumps are not about quantity, but quality. I want technique perfection.

Once they do this, I put them in a CKCE program, that lasts 12-14 weeks. They perform the exercises 2-3 times a week max.

After the training program, their speed is re-assessed. The minimum gain ever was 3%. That pitcher was already a studette... but still increased her AVERAGE speed from 63 to 65. I usually see gains of 6-10% in speed, which is absolutely a phenomenal gain.

So... what I wanted to do, was to form a group of helpers... to conduct an on-line DFP study. Why? My programs are closely monitored by me... something I cannot do in bulk, outside of my clinics. I wanted to organize the presentation of the program... to an online format, so that WE - the DFP faithful - could offer EVERYONE this opportunity to increase their DD's speed.... FREE.

I've already received a few PM's and emails regarding it (need more people)... if you're interested, let me know how you can help... and ideas to make the study successful. We'll need stats, data collection, ways to make it cost effective for everyone, someone to make a document for presentation, pre-program requirements, etc... In other words, I want to take the program I've used with success, and make it available/understandable to all on here.

Before we do so, I'd like to make sure it's tested and presented in a way it can be successfully implemented.

Once that is done... we'll need DD's. Age is typically not an issue, I've used this particular regimen on students as young as 10... but that's something the group will need to discuss/determine. All programs require supervision... and although this program is INFINITELY safer than anything else I've seen, it's still important that it be presented/monitored by an AWARE/INFORMED adult.

riseball said:

Probably best not to mention a pitcher that has thrown a pitch at 77mph when making a point of what not to do to increase speed.

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Yea, you really wouldn't want to know what Monica does for velocity work. Don't ask Ueno either. That's two ladies that couldn't get a ball to break 50mph if the ball was riding in the back of a pick up truck.

javasource said:

Strength does not equal speed, so lift (open kinetic chain excercises) to your hearts content, it won't improve speed at all. Running (or any endurance training) does not equal speed - so running isn't going to do it either. Both have been quantified with extensive studies.

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Can you provide links to or titles of the studies? I'd like to read them. Thanks!

cuzmail said:

Yea, you really wouldn't want to know what Monica does for velocity work. Don't ask Ueno either. That's two ladies that couldn't get a ball to break 50mph if the ball was riding in the back of a pick up.

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Not to mention that they are "old school" pitchers.

1. Spending the time you'd normally spend on a speed builder exercises and dedicate it to perfecting mechanics

2. Increase the intensity of your workouts with focus on speed.

I ask my pitchers to give themselves a speed & spin day every week, where they only work on speed, they can allow control to go out the window this day--they can do some speed drills, then finish off with some spin drills.

Given arm speed increases the velocity generated by the arm whipping action, pitchers often think of muscling the ball as generating arm speed. I think the key to generating more velocity is getting away from muscling with the arm, but instead focusing on a loose, but very whippy arm.

Doug Romrell said:

Given arm speed increases the velocity generated by the arm whipping action, pitchers often think of muscling the ball as generating arm speed. I think the key to generating more velocity is getting away from muscling with the arm, but instead focusing on a loose, but very whippy arm.

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^Great point^

I think it's interesting that improving ball speed is both a matter of learning to whip with a loose lower arm while training the upper arm/shoulder to pull faster. Add improved drive mechanics and power, along with core training combined to improve the body's overall ability to perform at increasingly higher levels/reps, and it's easy to see how a good training program can be a huge factor in improving potential.