Drive Mechanics

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Apr 5, 2009
748
28
NE Kansas
Java,

My kid has gone from doing the training program separately while she took a break from throwing to doing the program after throwing on the same day. Impressive results in her core and ability to stabilize prior to starting back throwing. Now I am seeing negative results since she started doing them together in that her core is no longer as strong and she cannot perform the exercises with as good of form.

How would you specifically set up a weekly workout routine that allowed throwing 3 times a week?
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Java,

My kid has gone from doing the training program separately while she took a break from throwing to doing the program after throwing on the same day. Impressive results in her core and ability to stabilize prior to starting back throwing. Now I am seeing negative results since she started doing them together in that her core is no longer as strong and she cannot perform the exercises with as good of form.

How would you specifically set up a weekly workout routine that allowed throwing 3 times a week?

This is a great question.

First... you probably don't have the neuromuscular warm-up routine... I find that this takes the edge off.
Secondly... it all depends on the athlete... and your throwing routine.

The nice thing about this routine is that you need not do it the same days every week... but as noted above, you MUST put 24 hours between workouts... but no more than 48. Throwing shouldn't be interrupted... however, you probably won't feel like throwing immediately after the routine... and I would not recommend it.

Throwing sessions can be done throughout the week, just depends on the athlete, the program, and the intensity. In most pitchers, the weekest part of their proximal base that you find in this program is either the hip abductors or the entire shoulder complex. The latter can make throwing a bugger until the off days. This said, most throwing routines shouldn't be interrupted... you really need to make sure that her overload is present... but that it's not too much... and she loses form during the exercises. You need to take her to that point where she can barely hold form... bit... hold form. More on that later.

So, let us say you do it Monday and Wednesday... you could throw Friday, Saturday, Sunday.
Or... Throw Monday before the routine... and then Friday and Sunday.

But here is the thing... if she's feeling tired, sore, weak, etc... rest. If this is the case, I suspect that you're overloading too much.

Healthy Overload allows for Progression.
Unhealthy Overload prevents Progression.

So... ask yourself, is she progressing (adding difficulty through GAINS)?

Also, progression through ALL levels is NOT required. You can progress from four reps to six. You can change the lever-arm length. You can progres in one exercise, but not another.... etc...

Athletes should reach level 2 in each exercise by the end of the six weeks... BUT... it is NOT required. Progress to the next level because she can, not because she wants to. The goal is not to reach level three... it's to gain strength, period. There are three levels because some may start stronger in one area than another... not because of a goal.

She should not be doing any other workout routines, aside from a light warm-up before throwing. Doing another workout program concurrent with a school, team, or for general wellness program is a bad idea for most.

Again, throwing should not be interrupted, but done responsibly and when she feels she can.
 
Apr 5, 2009
748
28
NE Kansas
Could I get the neuromuscular warm-up please? Thanks

I found it lol. And you were right in that she had stopped doing those once she went to the workout.
 
Last edited:
Jun 23, 2013
547
18
PacNw
Java,

I hate to derail you from the Performance Training for Softball thread, but I was wanting to go back to something you previously wrote. You dangled a worm and here I am with the hook in my mouth.

In post #142 (http://www.discussfastpitch.com/softball-pitching/18135-drive-mechanics-15.html#post261209) you wrote:

"Truth is… the answers to each of these questions are contained above… but I’m a detail-junkie, and I won’t assume you know (hence my level of ‘detail’). I'll be sure to step through each of the points above... and hopefully you'll all walk away from these posts with a deeper knowledge of 'why'... and use this to help others pitch with better results."

Did you cover the points listed? If so, where? If not, I would really appreciate your thoughts. Thanks!!
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Could I get the neuromuscular warm-up please? Thanks

I found it lol. And you were right in that she had stopped doing those once she went to the workout.

Abbygale... that's not the warm-up. The warm-up is on the disc that comes with the equipment... which you don't get when you make your own! ;) I'll post those in awhile. Don't make your DD do the INT's... that's a program in and of itself! ;)

Java,

I hate to derail you from the Performance Training for Softball thread, but I was wanting to go back to something you previously wrote. You dangled a worm and here I am with the hook in my mouth.

In post #142 (http://www.discussfastpitch.com/softball-pitching/18135-drive-mechanics-15.html#post261209) you wrote:

"Truth is… the answers to each of these questions are contained above… but I’m a detail-junkie, and I won’t assume you know (hence my level of ‘detail’). I'll be sure to step through each of the points above... and hopefully you'll all walk away from these posts with a deeper knowledge of 'why'... and use this to help others pitch with better results."

Did you cover the points listed? If so, where? If not, I would really appreciate your thoughts. Thanks!!

WaSpeed02,

Woah... completely forgot about that. I did post a few thoughts on this in other threads and perhaps that gave me closure on the topic! I'll be sure to get back on that. Probably going to wrap up the Performance thread first... :(
 
Apr 5, 2009
748
28
NE Kansas
Java - I found in an earlier email a list of neuromuscular warm-ups along with the program. Of course I had "assumed" it was the same program as the other one she was doing and didn't read closely. We all know about assumptions.

Standing Lean Forward
Calf Raise
Squat (two-leg)
Inverted Row
Supine Pelvic Lift (in sling)
Side-lying Hip Abduction
Prone Plank with Hip Flexion
Supine Plank with Hip Flexion
Pec Fly
Shoulder Extension

She actually enjoys the workout when she doesn't have to throw beforehand.

If not correct, please save me from myself once again lol
 
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javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
That's the list.

You could probably take out the Prone Plank with Hip Flexion... as it's part of the routine. Your link is a local link to a file on your computer... ;)

You saved yourself from yourself. You da man!
 
Apr 5, 2009
748
28
NE Kansas
Lol!!! Yeah, we noticed that. I'm going to remove my "link". Now you see why I made one, couldn't figure out how to go online to purchase it. :)
 
Jun 18, 2010
2,624
38
In this early drive mechanics thread you discussed the internal rotation of the thigh and the foot.

Internal Rotation of the Thigh & Foot


[*]Frame 6Rear thigh/hip adduction torque. This is what JJ was asking about… earlier on… Remember, this adduction and internal rotation of the hips is NATURAL, and is exactly what the legs want to do on their own (achieve 'neutral' position). The goal is to allow for this NATURAL motion to occur – by making sure the rear leg has NOT abducted and externally rotated too far – and by keeping the pitcher from over-striding.

The further the feet are away from the core, the harder it is to control there proximal counterparts (thigh). You’ll also notice that the shoulder line angle did not move. The rear hip internal rotation will adjust the stride foot angle in many pitchers, and as such you’ll see movement in the hip. Ueno is the best reference of this… as I cut out the next frames of the other pitchers in an effort to make the frames match…
[/LIST]

Watch this forever looping gif over and over and make note of the points above:

9vic8m.gif


The focus of this post is on ALLOWING internal rotation of BOTH thighs to occur. This is not something I believe you teach… but more of something you prevent from NOT occurring. T

Below you'll see images of two of our frequently used model pictures Cat Osterman and Monica Abbott.

c1-3_zpsmefuuukh.png


c4-6_zpsczrg2dg7.png


At the 1 o'clock position (first frame second image) it appears that Cat externally rotates her drive leg and Monica does not. You may also notice Cat has issues staying in contact with the ground as she strides out. In some of the recent threads discussing illegal pitches, as it relates to the drive foot becoming airborne, it seems like most of those pitchers at around 12 to 2 o'clock positions have an externally rotated drive leg.

continued to next post due to number of images per post restriction...
 
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Jun 18, 2010
2,624
38
Below you see a pitcher Alexis Silkwood from Mississippi State who not only externally rotates her drive leg she also appears in some cases to replant.

as_ip_zpsiteay2j1.gif


as_side_zpsivlzmdqy.gif


To me this appears to be an extreme case. You notice the drive foot appears to be pointing backwards during the pitch.

as_grunt_zpsvulc49us.gif


And watching many of the men Fastpitch pitchers, I see a lot of them externally rotating their drive leg during the pitch. In your opinion are there any advantages or disadvantages to an externally rotated rear leg during the delivery?
 
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