Drive Mechanics

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Jul 26, 2010
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Those are some great wall drills. Some of those I've seen and used but some are new to me, I'll definitely try them out.

Using weighted sleds also helps because they force the athlete to utilize that same posture. Expert supervision is strongly suggested here though, as we're talking about quite a bit of weight being both pulled by the athlete (with a harness) and pushed by the athlete.

I like Javasource's drills because they can be used by athletes of all ages. I don't suggest the sleds until after puberty.

-W
 

JJsqueeze

Dad, Husband....legend
Jul 5, 2013
5,436
38
safe in an undisclosed location
So if we take this one step further, past the drive drills and into plant. What are we looking for? My novices eye says we are looking for a pretty violent opening at the top of the circle, say from 1 oclock to 11 oclock and then quickly followed by a slight but quick closure to 45 as the foot plants. The tell tale thing I see in fast pitchers is a powerful open/close (but only partially closed) move right before and into plant. I will try to find a good clip of what I am talking about.
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
JJ, I actually prefer that the opening be fully open by 12... meaning that what the feet/hips/shoulders open to is set at 12. The arm circle traveling around the top will influence this some more... but that violence you speak of in opening (and when) is something I'm quite certain many disagree on. My thoughts... Don't open too much while approaching 3. from 3-12, get it open. Early openers usually side-step (turn their foot inward too early). Late openers usually are long steppers. I like getting the foot down fast. All of this is going to be covered in much more detail... I need to get to work on it! I've been slacking... farkin' snow in NY is ridiculous... ;)
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Disclaimer: I’m about to get pretty nerdy in subsequent posts… and will touch on some very in-depth subjects, that I really urge you all to try and understand, if you're that type...

I’m in no way suggesting you sit your DD down and try to get her to understand a lot of what I post – but if she wants to know, how crappy is not knowing the answer for her?

The goal – for me – is to post information that allows you to understand the body as it relates to pitching – so that you can become efficient: efficient in your decisions, efficient in you and your DD’s time investment, and efficient in your instruction (for other PC’s). You should take comfort in the fact that while you are performing the right routines (because you understand this stuff), other pitchers are performing wrist snaps… and whatnot…

I find that this understanding of what is happening behind the scenes will make you more receptive and prepared for the unique challenges that your DD or student will pose at some time in your journey together, too. No two pitchers are cut from the same cloth.

Can you pitch effectively without knowing this stuff? Sure. Will you and your DD find the right instructor, the right trainer, the right drills, etc..? Possibly. The point is that in offering you all this information, perhaps this road you travel with your DD will be a much smoother journey… and some where along the way you’ll gain little advantages over those that do not know.

Perhaps your DD wasn’t born as one of the elite… and knowing some of this stuff will help you and her level the playing field a bit… and if she was born ‘elite’… she’ll be that much better…

Anyway, that’s the end of the disclaimer… I will get to stuff ‘on the rubber’ in a little bit… but feel many could benefit from the stuff behind the scenes, just as much – if not more. Takes notes, ask questions… just don’t be a turd. ;) And keep in my mind... this is all only my humble opinion... I learned years ago from my wife that I'm not always right... well, actually... that's what I let her think... ;)
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
'Behind' the Scenes (terrible pun, I know...)

Part 1 of 2

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 regiment 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

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:

30uerg3.gif


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

2cwlj40.gif


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

90bvk2.gif


Wrap Minibands around ankles.
Take small steps to the side, maintaining form.
Reps: 3x5 steps/ each side

Ankle Band Steps Variation

246rgg0.gif


Same as above, but wrap bands around balls of feet.
Reps: 3x5 steps/ each side

End Part 1
 
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javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
'Behind' the Scenes

Part 2 of 2

There are lots of core exercises out there, but I've found that this one is for everyone and works every core muscle... in one routine, kinda cool...

Turkish Getups

2r4lgl4.gif


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 in to 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 laying on your back.

For advanced athletes, the basic band routines aren’t going to cut it by themselves. You’re 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

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:

2jffudd.jpg


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…

2j2azwz.jpg


More soon... ~JS
 

JJsqueeze

Dad, Husband....legend
Jul 5, 2013
5,436
38
safe in an undisclosed location
but that violence you speak of in opening (and when)
2eml7y9.gif


Here is a visual example of the "violent" open close I was talking about. It is what I see in the hips on a lot of fast pitchers, even at a young age. It is the bam bam hip move you see in this clip, even in slo motion t looks sharp to me, that is why I used the word violent, but I am sure there is a better word for it.

GIF courtesy of FFS gifmaker incorporated, any rebroadcast without express written consent is prohibited.


edit- added another clip for illustration- it happens earlier than I originally described, it is more of a 3 oclock bam open move and a 9 oclock bam close
16hw12r.gif
 
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Jul 26, 2010
3,567
0
I'm still reserving my judgement on how necessary a violent or ballistic opening is.

Generating energy and forward momentum is key, however, I'm not quite sure yet that needing to generate this energy in as short a time as possible is absolutely necessary. I'm leaning towards believing that generating this energy over a longer impulse might be acceptable as well. Pitchers that generate this energy over a longer impulse are sometimes viewed as smooth (or even lazy) but they still have great results. Sarah Pauly comes to mind here, in comparison to pitchers like Abbott or Osterman who have more violent motions. The athlete and spectator in me enjoys the force and violence more, but that does not mean it is necessary or even optimal.

I DO believe that "stopping fast" or being able to transfer the energy created as quickly, efficiently, and as violently as possible is absolutely key to pitching, and all of the core exercises posted above contribute significantly to this. The core is key to controlling and transferring both acceleration and deceleration.

All that said, having the strength, musculature, and ability to enact a violent and explosive drive is absolutely an advantage in my eyes. The pitcher may want to experiment with what kind of energy creation works for them, but without the ability to perform the different options, the pitcher limits their potential.

-W
 

JJsqueeze

Dad, Husband....legend
Jul 5, 2013
5,436
38
safe in an undisclosed location
yeah, I don't know how necessary it is either. I just seem to see it in correlation to faster pitchers. I picked up on it in a friendly last weekend because the pitching was so varied. Girls between 11-13 of all sizes and speeds. I noticed my DD looked really lazy compared to the rest of them, but when I looked at the slo motion video, her arm circle time was as fast or faster than the girls that looked faster (no I am not correlating arm circle to speed, I was just looking for visual clues as to why her motion looked slow), her speed was in the middle range of the group, but her motion looked the slowest out there by far. Then I noticed that her torso movements were just not nearly as strong looking as the other pitchers and I keyed on this hip move to see if maybe it was something to work on as a speed builder and thought I would throw it out to the group.
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
The athlete and spectator in me enjoys the force and violence more, but that does not mean it is necessary or even optimal.

SS - These are great comments/observations. It's a fine line with student-athletes, too. If your description includes words like 'violent', 'explode', etc. they sometimes interpret these descriptors with movements you wouldn't anticipate. There are several keys... one of the largest ones is to spend the time with the articulations - putting their body in the right positions, and another is to make sure that these very athletic movements are performed within the boundaries of their physicality... and in control. From there, you build. The end result becomes what JJ describes - but teaching it to student-athletes becomes about building up... from a foundation. Sarah has a fluid set of movements and a REALLY, REALLY developed core. Her length may create the visualization that her legs aren't as energized - but when you watch her control of her torso - and know what is underneath the hood (to make this happen), you know there is a lot of power in that girl.

I DO believe that "stopping fast" or being able to transfer the energy created as quickly, efficiently, and as violently as possible is absolutely key to pitching, and all of the core exercises posted above contribute significantly to this. The core is key to controlling and transferring both acceleration and deceleration.

This is where I'm headed next... great segue. And as you said, it's ALL about control. I really enjoy reading your well-thought posts, starsnuffer. Thanks.
 
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