- Jun 29, 2014
- 53
- 8
Thanks for the kind words DNeeld. I feel blessed to have found this forum early on in the process. Not sure where she'd be if we had continued down the hello elbow path.
Plyos and core work (planks-n-stuff) are good as well. Avoid stuff like: https://www.facebook.com/fastpitchhuddle/videos/1053578008148462/
Can you comment on why you say to avoid this? Guessing maybe the breakdown in mechanics as the pitchers are powering through the fitness portion. Keep fitness and pitching drills separate?
At a quick look, I'd say only one of the girls in the video has decent mechanics. The rest would be better off focusing on improving their form and not further ingraining poor mechanics. The trend in squatting and bending at the waist for more power in the drive is misguided. It "feels' more powerful because it's harder. It is not efficient. Lunges and other similar exercises are great--not knocking those, just don't confuse them with efficient drive mechanics. Good sequence/using both legs to drive is MUCH more efficient (2 Step.)
I've watched girls do all kinds of fun drills that involve exercises, races to the catcher, push ups and other fun stuff. They really do look like fun, build fitness and can help break up a routine--but shouldn't done at the expense of good form.
Ask javasource, Pauly, Balswick or other great instructors what secret drills they use to build speed. The answer is frustrating because we'd expect some sort of long toss routine, or arm speed drill like you'd expect from most PC's. We had a local girl hit 60 a few weeks ago. She's small for someone just turning 13, but hit her goal of 60 before winter break. I asked her dad what her secret was. He said she'd been doing a strength and speed program, but that focus on form--specifically palm up/lag is what they attribute to the 3 MPH jump since the clinic with javasource, Anna Miller (Nickel) and Romrell.
Form, form form... Efficient drive, good posture, FSR, sequence and good whip w/brush. Add strength/speed/conditioning, some fun stuff and practice with good form. Goal setting, commitment, a big heart, supportive parents and coaches are major plusses as well.
Really good post from javasource: https://www.discussfastpitch.com/so...e-timing-things-lizzy-working.html#post492725
Been an absolute blast along the way and man does it go by too fast!!!
Hi Aaron,
Sorry for the delayed response. I touched on a few things in my response to coachbubbles. I've been wanting to go out and shoot some video to emphasize/summarize some key points that Pauly, javasource, Balswick and BoardMember have taught me, but one thing or another always seems to get in the way...
The the reason I asked about a good side clip with a pitching rubber is to see if the above point in the drive would show her COM further past the right toe--like in the shot of Ueno. If not, I'd suggest a 2 Step sequence like the one Man10 recently posted of his daughter:
Notice how her hips stay pretty much over her right toe when the heel drops? With her COM over the right toe, she's able to get into more of an aggressive forward drive that's initiated from the left foot. By the time her right leg hits the gas, she's already driving forward and not just rolling/leaning off the back foot.
The other point I wanted to share was her torso orientation at release. I'd like to see a shot from behind or front to confirm, but my guess is I'd see a bit of a gap between the hand and thigh at release from what I think is too much shoulder rotation, or lack of resistance at release--resulting in a leak of power and lack of brush. I think it also might be the cause of the high riseballs and likely a spiral spin. Compare her shoulder/hip orientation and resulting release point to Lizzy's:
View attachment 13518View attachment 13519
Watch how solid Man10's DD looks at release. 100% of her whole body's power is transferred to the ball! Truly exceptional!
Thanks so much for taking the time to help us Ken! So let me make sure I'm getting this right. She needs to work on more of a sprinters lean with the drive off the rubber being initiated from the stride leg?
...and this one better frontside resistance particularly the shoulders and torso? Do you have any good feel cues or drills to help with this one? I think I get get the leg drive one but this one has me scrambling for way of teaching this pattern. I'm almost thinking I need to have her overcorrect by trying to stay open hoping to get her firmed up to a 45. Any thoughts?
Thanks so much for taking the time to help us Ken! So let me make sure I'm getting this right. She needs to work on more of a sprinters lean with the drive off the rubber being initiated from the stride leg?
...and this one better frontside resistance particularly the shoulders and torso? Do you have any good feel cues or drills to help with this one? I think I get get the leg drive one but this one has me scrambling for way of teaching this pattern. I'm almost thinking I need to have her overcorrect by trying to stay open hoping to get her firmed up to a 45. Any thoughts?