Drive Mechanics

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Feb 20, 2012
263
18
very interesating
Absolutely, Corlay. I still use taped angles... but the angles are specific to each pitcher. I'll use stride and drive orientations for tape... but only as the specific pitcher requires... and I'll often have them move an angle at home around in static drills to help them achieve a good body position.

The tape references are very handy... just not advocating one angle for all.

Also, stride orientation changes hip orientation... As such, I find that slight adjustments to stride orientation... once a pitcher develops comfort and consistency... can help them with location placement... much more than stride angle. In other words, rather than have them stride a little to the left or right, changing the angle of the foot (slight) can help some with inside/outside placement. As such... many of them will benefit from taped lines for a much longer period than just beginners.

Lawrie is a pitcher that I would guess utilizes this method, as her stride orientation (and body lean) vary quite a bit.


very interesting reading material. Are you a physical therapist to know this stuff? you must have a degree in biomechanics or kinetics.
 
Feb 20, 2012
263
18
I think pitchers should push the limit of legality in doing this. Otherwise, as Java has pointed out, they tend to get lead feet. This is why I think the 2-step drill is liberating and energizing for pitchers. It appears to get them with less lazy feet and legs. I've even told one of my pitching students who has lazy feet to push it such that she even gets called on it from time to time. WHY? Because she NEEDS that much life in her feet/legs to help her get the drive she needs.

What about Ty Sofflet on Dick Clark show against the Dodgers . He never jumped into the pitch. Weighed only 185 lbs said he threw 104 and had two rise balls , high and low , with change and fastball.
Not many batters ever hit him.
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Performance Training for Softball

Part VIII – Program One: The Core

Long overdue, I know... here goes.

Remember:

  • Supervise your DD with every exercise, every set, every rep. QUALITY!!!
  • 4-6 Repetitions (or 6-8 reps maximum in one set), 4 Sets… 6-8 weeks. (extra weeks are for learning the system).
  • Make sure you adjust your position to the suspension point, the rope length, stability, and/or lever arm length to make the exercise one that your DD can BARELY complete 4 repetitions.
  • Spend at least a session familiarizing yourself with the equipment AND exercises.
  • Know what you’re training and DO THE EXERCISES PROPERLY!!!
  • Do the warm-up, no exceptions.
  • Only perform 2 sessions per week - with at least a day (but no more than 48 hours) between sessions.
Read these posts AGAIN:

Intro
Important Notes & Disclaimer
Overload, Specificity, Progression
Real Results
The Equipment
***ADJUSTING DIFFICULTY LEVELS***
Measuring Before and After

Each exercise below should have THREE progression levels. You need not complete the third level, but if you do the program correctly… you should get to the second level in each exercise. This said, some of you will need to start at a higher level than Level 1… I’ve even had a couple girls start at level 3. If this is the case… your next 2 or three progression levels will require you adjust the suspension, lever arm, or stability to make the exercise more complicated.

Exercise 1: Superman

The Skinny: Adjust the height of the slings to chin level. Start the exercise on your knees with a fixated body at all times. Lean forward without buckling in the core. Like Superman, try leaning forward so that arms are parallel with your torso. Do NOT lower or adjust your head position, bow your body, or stick your butt out. Note: Palms REMAIN DOWN during the exercise.

  • Level 1: Start on knees. Shorten lever-arm… position the straps around your elbows:
  • Level 2: Start on knees. Position straps in hands.
  • Level 3: Adjust to standing chin height, and perform the exercise on feet.

Here’s a picture of each progression:

hvebdd.jpg


Here’s a vid snippet of the Level 2 exercise being performed perfectly:

2uxy1qq.jpg


Exercise 2: Push-Ups

The Skinny: When performing the push-ups in slings, it is paramount that the body remains fixated in a horizontal position; no sagging in the waist and no but sticking up in the air. The goal is to reach 90-degrees of ELBOW flexion. Anything beyond 90-degrees is not necessary (anything less… is not correct). Straps should be positioned 8-12 inches off the floor.

  • Level 1: Start on the knees.
  • Level 2: Start on the toes.
  • Level 3: Start with only one leg (foot) in contact with the ground. Keep elevated foot off of the ground during repetitions. Alternatively, you can use a balance cushion under feet.

Here’s a picture of each progression (NOTE: the following are the correct strap heights):

103dbt1.jpg


Here’s a vid snippet of the Level 1 exercise. As noted, the straps are too high in this example. Lower them to 8-12 inches off the floor… not at waist level.

w7ygx2.jpg


That's all the images I'm allowed in one post... to be continued...
 
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javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Performance Training for Softball

Part VIII – Program One: The Core (Cont.)

Exercise 3: 1-Legged Squats

This exercise does not require the Redcord. However, this is one of the best exercises available for hip flexors... as well as knee and ankle stability. Additionally, it requires that you perform a ballistic movement to finish the exercise (exploding up from the squat). Ballistic actions are incredible performance enhancers. This is an exercise you should master... and it's in all of my Redcord Performance Programs.

The Skinny: A one-leg squat performed with 90-degrees of flexion in the knee. The position (90-degrees of knee flexion) is held for 2 seconds before quickly returning to the starting position without falling. Arms are extended out in front, and the athlete will perform a sitting motion by bending the knee. The knee should remain over – NOT IN FRONT OF – the balancing foot. If this is confusing to some, tell them to pretend to sit in a chair behind them. Note that the head, bent knee, and foot are – and should – remain over one another. Perform 6-8 repetitions, for a total of 4 sets (each leg).

Of utmost importance... DO NOT ALLOW THE KNEE TO VALGUS WHILE PERFORMING THE SQUAT. Valgus means that the knee drifts inwards. THE KNEE MUST REMAIN DIRECTLY OVER THE FOOT.... QUALITY OF MOVEMENT IS SO IMPORTANT. Do it right.

  • Level 1: The index fingers can be lightly rested in the redcord straps – as a means of balance ONLY. Once this is not needed, remove the straps from the equation.
  • Level 2: Squat is performed on a balance pillow (as performed below).
  • Level 3: Squat is performed with equal weights in each hand (5-10 pounds) and a balance pillow.

Here’s a picture of each progression:

2jfaix2.jpg


Here’s a vid snippet of the Level 2 exercise being performed perfectly. I had to speed up the standing ballistic move a little to illustrate how it should be done.

2h5qrs3.jpg


Exercise 4: Dynamic Crunch

The Skinny: The height of the sling is 8-12 inches from the floor. The arms are placed forward and are NOT in contact with each other. The rest of the body is fixated in a horizontal position for 2 seconds before a new contraction. The contraction involves bringing the knees into the chest... until the hip flexion reaches 90-degrees. At Levels 2 & 3... perform 2 sets with one leg and 2 sets with the other, for a total of 4 sets.

  • Level 1: Both legs in sling.
  • Level 2: One leg in sling – but control both legs as if the other was in the sling. Do NOT rest outside foot on the foot in the sling!!!
  • Level 3: Arms resting apart on stability pillow, with one leg in sling.

Here’s a picture of each progression:

fye3b9.jpg


Here’s a vid snippet of the Level 1 exercise.

op9tf9.jpg


The clip above is a good representation of this exercise. Make sure to not return to starting position until all repetitions are completed (meaning... don't take a break... hold the plank). Be sure to hold proper plank position for 2 seconds before performing the crunch – and be sure the upper legs or thighs ‘crunch’ to at least being perpendicular with the floor. Don’t rush the crunch, control it.

That's all the images I'm allowed in one post... to be continued...
 
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javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Performance Training for Softball

Part VIII – Program One: The Core (Cont.)

Exercise 5: Side-lying Plank with Foot and Arm Abduction

The Skinny: The height of the sling is 8-12 inches from the floor, and both legs are placed in it. Only one arm is in contact with the floor. The arm and foot are abducted to a maximal joint angle while not being in contact with the sling ropes. The position is held for 2 seconds before returning to the starting position.

Do NOT allow the body to jack-knife. Do NOT allow the hip to sag, maintain plank position. Arm should be at 90-degrees to start (pointing up in the air). Arm on the ground is for balance ONLY. Abduct the leg away to a height at least as high as the plastic Redcord adjuster.

  • Level 1: Sling is at knee
  • Level 2: Sling is at ankle
  • Level 3: Shoulder rests on stability pillow

Here’s a picture of each progression:

nx9yjs.jpg


Here’s a vid snippet. In the clip below there are a few issues... this would be the fourth progression. So... knowing this: 1) The sling is too high. 2) The contralateral arm should be abducted away from the body (like in the picture above), NOT resting on the hip. 3) Notice that the athlete above (in the picture) is on their side… this is the reason the sling is lower. Raising the sling and getting up on the elbow would be a level four version.

xc7uy8.jpg


Exercise 6: Spine Abduction

The Skinny: Only the scapula and the head touch the floor while the rest of the body is fixated. The height of the sling should be 8-12 inches from the floor. One foot is abducted in a 45-degree angle before performing an explosive medial rotation of the hip like a throw. Returned controlled in the 45-degree angle before returning to the starting position. Perform 4-6 repetitions before returning to resting position. Perform with each leg.

It's important that you understand the movements in this exercise. When abducting the leg... keep the toes pointed up. Once you reach the abducted distance you can control... EXTERNALLY ROTATE THE FEMUR... so the toes go outwards. Your whole body shouldn't rotate... just the femur in the hip socket. Doing so may/will cause that hip to sag a little - which is fine. From this abducted and externally rotated position... PERFORM A BALLISTIC FINISH... by internally rotating the femur WHILE ADDUCTING the leg inward. Do not let the hips sag... maintain plank position throughout... and until the SET is complete.

  • Level 1: Sling is just below knee.
  • Level 2: Sling is at ankle.
  • Level 3: Back rests on stability pillow, arms across chest.

Here’s a picture of each progression:

prcio.jpg


Here’s a vid snippet of the Level 2 version.

2lm1j6e.jpg


In this clip… the lady has her sling a bit high. We want the abduction move to NOT be 90-degrees DOWN as you’ll see below… but 45-degrees. Everything else is perfect. Do NOT let the butt sag. Keep the back and leg that is suspended in a straight line.

That's it!!! Finally posted the routine. You all owe me $1,000. (read with a winky smiley face... I'm out of images).

Post your successes or PM/Email me them!

Best ~JS
 
Dec 27, 2014
311
18
I have kind of a drive related question. If this is not the right place for it just let me know.

DD is nine and about nine months in working on her motion from this board. We have adopted Amanda Scarborough as one of her main model pitchers thanks to her awesome slow mo video and similar body type to DD. DD drives off the rubber pretty well for her age but now that it is so dry, if there is a deep hole in front of the rubber it can throw off her balance. Being so dry the "dirt" is just dust and is hard to fill the hole in. With the hole, she rocks back to her drive heel, bringing her toes up, then pushes down to paw the earth but more falls in the hole and stumbles out of it rather than planting in the dirt and driving under control. She then will put the back of her heel on the rubber to minimize the drop but sometimes slips on the dust as she drives forward out of the hole.

I don't have a video showing this but with good dirt, or non beat up circle, she is very balanced. If later in a tourney, with a hole, she is struggling with her feet. She is a lefty so has less use on her side of the rubber but is a concern with our post season tourney coming up soon. Anyone dealt with this, any ideas?

Here is a pic to illustrate her drive - and swimming glove. :eek:

Erica full extension toe down 6-22-2015 -2.jpg
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
I have kind of a drive related question. If this is not the right place for it just let me know.

DD is nine and about nine months in working on her motion from this board. We have adopted Amanda Scarborough as one of her main model pitchers thanks to her awesome slow mo video and similar body type to DD. DD drives off the rubber pretty well for her age but now that it is so dry, if there is a deep hole in front of the rubber it can throw off her balance. Being so dry the "dirt" is just dust and is hard to fill the hole in. With the hole, she rocks back to her drive heel, bringing her toes up, then pushes down to paw the earth but more falls in the hole and stumbles out of it rather than planting in the dirt and driving under control. She then will put the back of her heel on the rubber to minimize the drop but sometimes slips on the dust as she drives forward out of the hole.

I don't have a video showing this but with good dirt, or non beat up circle, she is very balanced. If later in a tourney, with a hole, she is struggling with her feet. She is a lefty so has less use on her side of the rubber but is a concern with our post season tourney coming up soon. Anyone dealt with this, any ideas?

Here is a pic to illustrate her drive - and swimming glove. :eek:

GoCabo,

This is very, very common. This hole in the earth can be quite the mental impediment for a girl on the mound... especially when their premotion finds them centering a little... and then going into a rocker-style push with their drive foot... only to lose their balance a little as they rock off-centered into the hole. Filling it in with the dust around the plate is futile... almost like disguising a deadfall trap for your kid.

I'm not sure I can offer you any advice with that style of push. I don't teach a gradual rocking motion, I teach a striking motion. In fact, a divot in front of the mound is something that students of mine are sorta jazzed to see... as it gives them that more of an advantage as an object to push from (like a starting block)... and if the one there isn't centered for them... they'll make it bigger.

If you want to see a similar style to the rocking motion... that incorporates a striking style like I teach... have a look at Yukiko Ueno's video in the Pushback drill video.

If I was fortunate enough to work with your daughter... I'd just sell it to her as an advantage, rather than a detriment.

  • I'd take a thin piece of wood and set it on the ground and ask her to use it to sprint to 1st base.
  • I'd then take a starting block and ask her to push from the front of it.. sprinting to 1st base.
  • I'd ask her which way she was pushing on the thin piece of wood (pushing down, force returned up).
  • I'd then ask her which way her foot was pushing on the block when used correctly (pushing back, force returned forward).
  • I'd ask her which is better for a drive OFF OF THE PLATE.
  • I'd then show her how Yukiko rolls (pun intended) and then strikes the front of the plate to push...
  • From there... I'd work on showing her how to push from the front of the rubber... not the top of it... but before we did that...
  • I'd walk her out to the mound... and ask her to take a second to make the best surface to PUSH FROM.
Sorry if this isn't that helpful for you... but I truly hope you guys reconsider the approach of getting off the rubber. ~Best, JS
 

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Tips for Beginners

Here's a quick video that I've been meaning to do for awhile... for those that are just starting out the journey into this marvelous world of pitching. I know my posts can get pretty technical... so I thought I'd take a moment to break down some of the more common issues I've seen with kids working over the years... and put them into an easy to watch video.

Took this video in my backyard... with a cat that loves photo-bombing, a snorting deer, and a wife stomping up the stairs (in approval, of course...). Sorry for the lack in professional quality!

I'll post some more videos for you all over the next few days... just thought I'd post in this sticky...as these will touch on things already discussed in previous posts.

 

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