Thank s everyone for the feedback. These comments are confirming what I was thinking but it’s hard to know where to start sometimes. I am usually catching so it’s hard to get another angle. Thanks again!
Thanks Bonesaw for your post and videos. That actually helped me and is something I know my DD needs to work on.
Oh you liked that? Well suck on this! Happy New Year!
I think those glute bridges should be a part of every pitching warmup. Really any warmup for anything honestly.
That lady in the video was already very proficient with posterior chain/flexibilty. It is much harder than it looks in that vid to get someone to feel that movement(the hinge). Especially a young person.
Running mechanic warmups/drills are also fantastic. They seemingly all work on hip extension as well. Take note how the drills all work to suck the femur/feet back under the pelvis and then pull it behind the pelvis. (Nothing new here I know!)
Quads are for lifting the femur up toward the chest and extending the knee when FOOT NOT ON GROUND(kicking foot out really). Glutes and hammies are for bringing the femur back down underneath and then behind the pelvis.
Watch the drills and then watch the pro at 10:50 running. Torso straight up and down almost. Like a centaur. No leaning.
Not much quads on this guy. Pretty good hammies.
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If you watch the last pitch(~7:15) in this video you can really see what Im talking about with the front foot "suck back" feel.
Watch how his hammy sucks his knee back after the pitch is released. (Yes this is absolutely hammy. Hamstrings attach to the tibia right below the knee.)