Drive Mechanics

Jojo said:

Java, how often should pitchers perform this exercise?

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Jojo,

It's really a wonderful plyo... and the goal is to execute it with perfect form. I would encourage any student that already has a plyometric routine to add this one in... and if they don't have a routine... build one with this in it. The next post will have pattern specific exercises... so I'd add those in, too... just need to type it...

So... I'd say as regular as they workout... 3-5 times per week.

knightsb said:

What do you think of Finch's drive mechanics here? I notice how her hips lower as they move forward and her pivot leg flexes.

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knightsb said:

Would you say Amanda does not quite reach the desired sprinter's position?

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Knightsb,

Finch is like Osterman... you can see their hips actually thrust forward at TOB. Like most top level pitchers, TOB (top of backswing) is their cue to get vertical (that is... spine straightened). Finch is a cool study of this, because you can actually see her drive foot come forward off the plate. This motion... along with the straightening of her spine as she reaches TOB... are what cause that thrust. It's really cool... in that if you freeze frame that gif, you can see the Wall Sprint posture (shin angle, dorsi-flexion, and the lean). This puts her Achilles and calf (stride leg) on stretch... and really helps facilitate getting her ridiculously long stride in motion. Thank you for sharing that .gif... added that one to my collection!

Amanda... on the other hand... utilizes something that I've never really liked... and that I would never recommend for someone newer to pitching... which is that extreme bend at the waist. I encourage a backswing with little to no bend. As you pointed out, she never reaches a straightened spine until later in the pitch. She's almost bent into a 90-degree angle at TOB. Knowing what we do now about the female anatomy and physiology, it's a difficult angle to overcome... Here's a little .gif I threw together.


1st frame is the bend.
2nd frame is the achilles/calf stretch of the stride leg... you see that the initial bend keeps her about 30-35 degrees from upright...
3rd frame is the sprinters position you asked about. Although she still hasn't straightened her spine, you can see that she's hitting all of the other important angles (IMO)
4th frame is maximum stride extension angle (mentioned in previous posts... this is really important, IMO.
5th frame shows how she was strong enough to get in a good spine angle at TOC (top of circle).
6th frame shows how she has held that angle (very important) at 9 o'clock.
Last frame shows point of release, and her maintaining the proper posture.

Thanks for sharing... hope I answered your questions. ~JS

knightsb said:

JS, thank you for that detailed explanation.

Is HT (Hip Thrust) at TOB(Top Of Back-swing) what you are looking for?

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Knightsb,

First and foremost, I’m looking for a ‘Posture Point’. So at TOB, I shoot for no bend at the waist… as by doing so, reaching a good posture at TOC and throughout the pitch is much easier. Secondly, I want the weight shift from stride to drive to be a quick and efficient transfer. I’m not a huge fan of rolling starts… or gradual shifts in weight from leg to leg… as I believe this creates timing issues… and I find that most pitchers end up addressing this with a much longer backswing… as opposed to accelerating the transfer of weight. To me, the latter is better…

In this last post of yours, you used two of my favorite model pitchers. In all three examples, pay attention to the stride leg during the backswing… it stays straight while the pitcher uses their head position to generate forward momentum. They use a bend at the waist to do so… I’m ok with this to a certain degree in beginners… but as long as the bend does not prevent them from getting vertical/straightened (see Amanda, above). If they bend at the waist… I’d prefer that is assists them in getting the lean started.

Truth is, many younger girls aren’t going to display nearly as much athleticism and strength to overcome a severe bend… so less is better when beginning – and I’m a huge believer in minimizing unnecessary motions. I usually find that as a girl matures into drive mechanics, the resulting coordination and strength that develops, usually results in the pitcher making a series of timing adjustments with their pre-motion. If they transfer weight efficiently already, this usually results in a lengthening of their backswing. This is not a rule in any shape or form… just an observation over the years. As such, I limit backswings and bending when working with a younger girl to an ‘as needed’ basis.

Pay special attention to the heel of the stride foot in your latest gifs. It stays on the ground until backswing peak while the leg remains straight. This is the stretch I’m referring to… of the Achilles and the calf muscle. This is one of the recently discussed (activations) that are necessary… Anyway, you’ll find that at the moment the heel lifts off the ground,
1) TOB is reached
2) The DRIVE FOOT SLIGHTLY STEPS FORWARD
3) The hips thrust forward
4) the leg-to-leg transfer of weight immediately happens

So… another long response… but I hope you see why… Hip thrust happens… but I find establishing the lean, the stretch of the heel and the slight step forward with the drive foot… create the hip thrust… BECAUSE… they allow for an efficient and quick transfer of weight/energy from the stride to drive foot.

inde53546 said:

Is the step illegal?

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Ken B said:

Yes. Without a doubt, a step is illegal and should be. The refs should nail the violators and the coaches/parents should adjust teaching appropriately.

The focus of this thread is not the rule, but the fundamental mechanics that can be studied and learned from.

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Thanks, Ken... your response is spot on.

In ASA, both feet are required to maintain contact with the plate until the stride. A slide across, pivot, or any other movement of the feet on the plate, that does not break contact PRIOR TO THE STRIDE, is perfectly legal.

Do realize that I fully understand and advocate an understanding and adherence to the rules of softball pitching. That said... the small 'step' forward CAN and should be performed in games legally. View knightsb's previous post of Cat Osterman if you want to see what the legal step forward looks like... and I'll leave it at that...

I'm going to wrap up the Dominance posts in the next day or two with a bunch of posts related to conditioning. From there, we're going to revisit knightsb's comments with a further look into the importance of posture. After that, I hope to provide you all with a collaborative video effort with another PC... who has... and will continue to be, pivotal in my development and improvement in this incredible sport. Bit of a teaser... but we hope to make it well worth your wait...

Rocketech1 said:

Just so we are clear, you are not advocating the stride foot leaves the pitching plate and ground just prior to the push off of the plate with the pivot foot. If so, it's illegal and should not be encouraged. Monica Abbott's "gym step" would be illegal unless there are some international rules allowing it that I am unaware of.

KenB- you are coaching too much soccer : )

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GunnerShotgun said:

I would like to discuss this further. Where is the Cat Osterman clip? I searched for it.

Does she position her feet so she can step while still remaining on the mound (legally)? What is the thinking/strategy behind this?

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knightsb said:

GS, I beleive JS's point is, if Cat were pitching with a plate under her foot, she can legally reposition her foot on the plate during the course of the pitch. Without a plate in the above clip it may be hard to see, but one could imagine being able to take a short step forward as long as the foot remains in contact with the pitcher's plate. Why do this? 1) To give the feel of the sudden transfer of weight from the stride foot to the pivot foot. 2) To give the pitcher the feel of a running start. I think many times when people freak out about the skip step, it is not valid because the heel of the pivot foot is still in contact with the pitchers plate, or (and this may be the controversial part), the pivot foot is still in the plain (think of the NFL and the nose of the football crossing the imaginary end zone plain) of the pitchers plate, even if the heel has been lifted off.

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CoachScott said:

Be careful with your words here knightsb.

According to ASA, if that reposition of her foot involves lifting, that is an illegal pitch. There can be no daylight under that drive foot. I know she slides her foot across but maintains contact.

I cannot see the clip at work so it's hard to tell exactly what you are referring to.

I also can't envision this as legal either. I envision air under a step, thus illegal.

Upon pushing off the heel does leave the pitcher's rubber but then the toe/toes much maintain contact with the ground. If there is a trench then the foot/toes cannot be any higher than level of the field.

The way you describe it, I envision air/daylight under the foot which is an illegal pitch. Again, I don't see the reference video clip. I'm going off your description.

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knightsb said:

2008 ASA Rules:
I. (Women’s and all JO play) In the act of delivering the ball, the pitcher must
take one step with the non-pivot foot simultaneous with the release of the
ball. The step must be forward and toward the batter within the 24-inch length
of the pitcher’s plate. It is not a step if the pitcher slides the pivot foot across
the pitcher’s plate toward the batter, or if the pivot foot turns or slides in order
to push off the pitcher’s plate, provided contact is maintained with the plate.
Raising the foot off the pitching plate and returning it to the plate creates a
rocking motion and is an illegal act
J. Pushing off with the pivot foot from a place other than the pitcher’s plate is
illegal.
K. (Women’s and all JO Play) Pushing off and dragging the pivot foot in contact
with the ground is required. If a hole has been created, the pivot foot may
drag no higher than the level plane of the ground.


2013 USSSA Rules:
E. The Pitch:
1. The pitch begins and cannot be discontinued when one hand is taken
off the ball or the pitcher makes any motion that is part of the
windup after the hands have been brought together.
2. During the delivery, the pitcher shall take exactly one forward step
toward home plate and land within or partially within the 24-inch
length of the pitcher’s plate.
No step backward is allowed.
3. The pivot foot may remain in contact with or may push off and drag
away from the pitching plate prior to the front foot touching the
ground, as long as the pivot foot remains in contact with the ground.
Pushing off with the pivot foot from a place other than the pitcher’s
plate is illegal.
NOTE 1: It is not a step if the pitcher slides his foot in any direction
on the pitcher’s plate, provided contact is maintained.
NOTE 2: Techniques such as the “crow hop” and “the leap” are
illegal.

Edit: 2008 ASA is all I have electronically for copy/paste. If anyone has a newer ASA electronic version let me know

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I liked this conversation...

JJsqueeze said:

I am more concerned with the mechanics of the drive than I am with the adherence to the rule about both feet being on the plate ( a rule that I am anticipating will be changed at some point anyway since it is rarely if ever enforced-meaning I have seen it a billion times and seen it called rarely). I am guessing that if they learn the correct loading and weight transfer then if they have a little gym step they can correct it on the fly pretty easily. My DD has a little gym step but she seems to be able to correct it with no problem when she notices it. She's probably done it about a million times in a game and she got called for it once, made the adjustment and it didn't affect her.

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Just for the sake of conversation... not argument... and as this subject definitely relates to Drive Mechanics, I don't feel as any of you have derailed this thread. Be warned... the following is an attempt at self-therapy for all the years I've been involved in softball...

I've never understood the non-umpire obsession in illegal pitches that you hear emanating from the sidelines in games. Admittedly, when I first started coaching... I'd look for it... and mumble under my breath how atrocious it was... But the more I learned about the game and pitching... it occurred to me that very few, if any instances of illegal pitches (that actually happen in games) create any advantage (that's measurable) for the guilty party. A leap adds nothing. Pushing three inches in front of the plate is not a measurable difference. Crow hops... although some swear they are the worst thing imaginable... have been scientifically measured as no more effective... the staggered high school start with one foot behind isn't going to 'change a pitcher', striding outside of the 24" plane isn't going to overwhelm the opponent... and on and on...

I find that the only advantage they create is when the team that is pointing the finger gets so obsessed over it... that they mentally take themselves out of the game because they can't stop whining about it. Well taught pitchers can make minor corrections in games... in lieu of an umpire that has a 'keen eye'... and not be effected. Conversely, as a coach... I know what the 'overreaction' on the sidelines is doing to that DD... and the embarrassment it's causing her... and the effort it creates for me... to mentally keep her in the game.

Another scary reality is that 'illegal' pitching happens in nearly every game... with nearly every pitcher. If you really watch the drag foot, the replants, the staggered starts, the less than 1 second presentations, etc... it happens in nearly every game. Furthermore, there are so many variables in play with field conditions...

By the rules... illegal pitches are not the responsibility of a parent, coach, or fanatic (lunatic fan).

An illegal pitch is a judgement call made by an official... Take a look at ASA Rule 9, Section 2A.4... which states: Protests will not be considered if based solely on a decision involving the accuracy of judgement on the part of an umpire. (A) Examples of protests which will not be considered are: (4) Whether there is a legal or illegal pitch.

All this said... again... I agree that pitching should be learned... and taught... within the rules of the game. Sadly, those that patrol the sidelines and scream in agony over the teenage girl on the mound performing an illegal pitch - don't fully appreciate that there is no advantage (measurable) in the illegal action she is performing. Even worse... when these martyr's do get their way... and influence the umpires decisions... all they are doing is getting in the way of the athletes that are trying to compete (i.e. the players on the field). So... you have to wonder... what's the motivation for being a "rules hitler" on the sidelines? Is it to belittle the competition into playing poorly? Is your team that desperate... that they need to look outside of their own abilities to compete?

I remember introducing the third strike rule in a rec league... and allowing stealing of all bases... and removing pitching machines from the game play... Holy smokes... I received so much hate mail... it was unbelievable. It occurred to me shortly after... that the PARENTS depended on those limitations... the crappy COACHES depended on those limitations... and the PLAYERS were developmentally held back because of them. The drop third required that you develop a catcher... heaven forbid. Allowing stealing meant that the entire defense had to function as a team, learn cut-off assignments, learn to back-up throws... in essence learn to play the game properly... OH NO!!!! No pitching machines meant that we actually had to develop pitchers... which the kids loved - but the parents objected furiously... as it must have required that they sit on a bucket in their back yard and spend some time with their children... THE MISERY!!!

The point in all of this... is that in the biggest problem with illegal pitches are not as much the players performing them... as they are the absolutely hysterical and looney people NOT playing the game. If a girl is throwing the ball illegally... our focus should not be on accusation and chastising them... it should be on focusing on what is in our control... and if that pitcher is your DD... you owe it to her to show her the correct way. If it's an opponents pitcher... get over yourself... look to your sidelines... and provide the encouragement and support that your DD is depending on. Come to terms with the fact that you have no control of this matter... your just going to have to put your faith in another person... whose job it is to uphold the rules of the game... the umpire. That doesn't always work out... I do understand that's not always a comforting feeling. However... consider Monica's mini-step forward that knightsb posted... that is unbelievably illegal (OMG!!!) Is that really the reason your team lost?

Again... just letting of a little steam... Not intending to start a debate or arguments. But, if you do decide to chide in with a retort... please back it up with empirical evidence of the advantage an illegal pitch actually creates... as I am incredibly well-read and would genuinely appreciate the addition of factual evidence in my library.

Lastly, I do not support, teach, or encourage illegal pitching. Pitchers I work with know and pitch within the rules of the game. Pitchers I work with are also mentally strong... so that if some crazy glue-sniffing parent is sprinting up a down the sidelines in hysteria... or an umpire with coke-bottle glasses is catching the daylight under her shoes... they can adjust and continue to be effective.

LOL... seriously... don't take this response to heart. I feel better now... no more couch sessions... I've let it all out... lol

3DD'sDAD said:

Java I have a question. The load on the stride foot is at its maximum when the back swing reaches the "top" (tob). Ok. My question is, what if the pitcher doesn't "back swing" in her pre-motion? Hill house for example does not advocate a pronouncde back swing for various reasons, so what would be the optimal point of load for a pitcher that draws both hands back together to about the back hip and begins the sequence forward from there? I may have just answered my question. Your thoughts?

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The single pump that BH advocates, prevents the ball from making more than 360 degrees of movement around the circle... it makes a single circle...hence the name...

The double pump has the distance travelled by the ball exceeding 360-degrees... one might think that it's two circles or two arms... but it's what we refer to as a backswing. It can be one or both arms (like finch)...

Watch the upper arm on a single pump... and compare this angle to the upper arm on a double pump. They are usually close to identical. The single pump gives the appearance of less of a backswing because of the angle in the elbow... this bend keeps the ball to the pitchers side... the higher the upper arm goes, the greater the bend. Does that make sense?

The delay in getting the circle started forward... and the transfer of weight is pitcher specific... and depends on the time it takes the pitcher to get over the top and/or post on her stride leg. Timing is something we will cover towards the end of this thread in detail... let me know if you still have questions...

Lastly... I just remembered a pitcher years ago... young girl, and very introspective... While talking backswings with her, she said, "The two windups are kind of like the difference between a rocker -start and a sprinter start..." It's not the perfect analogy... but the deduction this 9yo girl made always stuck with me...

Differences – Intervention Introduction

Although the next series of exercises are under the “Intervention” heading… understand that this Drive Mechanics thread has always had more than one intention… not only do I want to help you all make your DD’s better pitchers… but I also want to enable you all with the proper “tools” you’ll need along the way. If you don’t see the importance in proper conditioning… rest assured someone else will … and while your DD plateau’s… that ‘someone else’ will continue to ascend.

In the next series of Intervention posts… and in previous/subsequent posts – you will see that you’ll be able to build your own conditioning regiment from this thread… and the best part about that is that you’ll actually know what to do and why you are actually doing it. Furthermore, you’ll be able to more easily identify conditioning elements to include and weed out of your existing/future routines. Sure, you can limit it to what you need… but all of these exercises were ‘picked’ to be a part of an entire program. I encourage you and your DD/student to do them all… correctly… and safely.

It is important that you avoid dangerous and biomechanically disadvantageous positions in any exercise (or sport). Doing an exercise incorrectly, defeats (especially in the following examples of intervention) the purpose in performing them. Focus on the quality of your movements - NOT the quantity. Give feedback and make corrections whenever the need arises. Focus on perfecting the technique of the exercise.

Remember this: A comprehensive training protocol should have these three essential components, regardless of the situation:

1. Performance of dynamic and biomechanically correct movements.
2. Neuromuscular patterning; from identified neuromuscular imbalances
3. Constant biomechanical analysis by you… to them… during and after workout.

Fatigue can and will cause imperfections in technique. Stop. Note your progress… and then focus subsequent efforts on meeting and exceeding previous attempts. In other words, chart your progress.

Rather than break all of the exercises up by category, I’m going to list them all, and then follow the illustrations up with a chart that isolates the Dominance Patterns they best address… as this will save on confusion… and eliminate redundant posts of the same exercises… as many address multiple Dominance issues.

Lastly, I’ve neglected to provide a definition of the ‘planes of movement’… and as I’ll reference them in subsequent posts, I figure now is as good of a time as any.

There are three main planes: sagittal, frontal, and transverse.

• The sagittal plane is most easily described as the plane you’d step/jump forward or backward on.
• The frontal (or coronal) plane is the plane you’d step/jump to the left/right on or straight up/down on.
• The transverse plane would be the plane your hips rotate on.

These are basic and intentionally simple definitions… but here are a few pretty pictures that will help drive the point home…

Differences – Athletic Position and Proper Form

As in all conditioning routines, this Dominance Pattern intervention must begin with teaching proper form and technique. Of great importance would be prevention of the valgus knee position... You may recall that this is when the knee is positioned inside the foot.

Many of the following plyometric routines begin with the all important ‘athletic position’ – and it’s important that on push off and landing - that the knee does not collapse inwards. It must stay over the foot and directly under the corresponding hip. By performing it properly, the proprioception of the athlete increases… and I really hope (by now) you realize how important that is… Proper ‘athletic position’ form looks like this:



The knees should be comfortably flexed, shoulders back, eyes up, and feet shoulder-width apart. Body mass should be balanced over the balls of the feet. Knees should be over the balls of the feet and the chest over the knees. Most of the jumping routines below will call on this position… sometimes with a deeper knee flexion… as the greater angle of flexion is what helps 'condition' or... overcome biomechanical deficiencies.

Jojo asked about the regularity of performing the Tuck Jump. Again… teaching the proper form of these exercises and subsequently performing them over and over properly… is what creates the ‘muscle memory’, sequencing patterns, activation, and proprioception in the athlete.

Typically, most view the benefits of exercises backwards… that is they ‘want to see the results' of strength and conditioning... but in this quest, often overlook proper form and technique, which is the true benefit… as it is the form that carries over and benefits the athlete in their physical endeavors the most (hmm... just like pitching...) Exercises performed on all three planes are important in softball, as pitching requires controlled movements in all three planes. Make sure your workouts include a steady dose of each.

Lastly, patellofemoral pain in the knee is one of the most common ailments in athletes. Many of the following exercises require deep knee flexion… and if any pain in the knee is felt in your athlete… reduce knee flexion angles and range of motion so that the motion is pain-free.


Here come the conditioning elements...

Differences – The Exercises - Part 1 of 5

Best place to start is with a plyo that most of you are familiar with – The Wall Jump – as it is a low-to-moderate intensity jump that will allow you to easily identify valgus positioning of the knee and other elements of proper form. As it involves minimal knee flexion, the collapse of the knee is easy to identify and train proper form (see above). Posture, footprints, etc... are other form considerations. Wall Jumps are performed in the frontal plane. I’ll try to include a detailed description above each picture.

Stand tall with arms semi-extended overhead. This vertical jump requires minimal knee flexion. The gastrocnemius muscles create the vertical height, and the arms should extend fully at the top of the jump. Use this jump as a warm-up and a coaching exercise… as this relatively low-intensity exercise can easily reveal abnormal knee motion in girls with poor knee and trunk proprioception. Proper form is easier to coach with lower intensity drills.

The Wall Jump


The Tuck Jump is a much more challenging exercise than the Wall Jump. It should be part of every workout – especially all of the targeted ones we are talking about (Ligament, Quadricep, Leg, and Trunk Dominance). It’s performed - and should be limited to – the frontal plane.

Start in athletic position with feet shoulder-width apart. Initiate jump with a slight crouch downward while extending the arms behind her. She then swings her arms forward as she simultaneously jumps straight up and pulls her knees up as high as possible. At the highest point of the jump, she should have her thighs parallel to the ground. When landing, she should immediately begin the next Tuck Jump. Encourage her to land softly, using a toe-to-midfoot rocker landing. Don’t continue this jump if she can’t control the high landing force… or if she uses a knock-kneed (valgus) landing.

The Tuck Jump


The Broad Jump and Hold is a marvelous exercise - in that it forces the athlete to hold proper form after performing the jump. The resulting improvement to kinesthetic and proprioceptive ability is a great ‘side-effect’. The jump is performed in the sagittal plane.

Start in athletic position. Extend arms behind her at the shoulder. Swing arms forward and jump horizontally and vertically at a 45-degree angle to achieve maximum horizontal distance. She must ‘stick’ the landing with her knees flexed to approx. 90-degrees… or an exaggerated athletic position. If she can’t stick the landing with a maximum effort jump, have her perform a submaximal jump… so that she sticks the landing with toes pointing forward and no inward motion of the knees (valgus), good balance, and a deep knee flexed athletic position. Technique first! As this improves, add distance… but never at the expense of perfect technique.

The Broad Jump and Hold


The 180-Degree Jump is a great dynamic exercise that requires lower extremity control. It creates rotational force, which must be absorbed and immediately redirected in the opposite direction. Think Ken B’s gif of Gascoigne early in this thread… where she is opening then immediately closing… Trunk and lower extremity control is very important in pitching. This exercise is performed in the transverse plane… as well as the frontal plane.

Start with feet shoulder apart and standing tall. Initiate the two-footed jump with a direct vertical motion combined with a 180-degree rotation in midair. Keep arms away from sides to maintain balance. Upon landing, immediately reverse the jump into the opposite direction. Repeat until perfect technique fails. The goal is to achieve maximum height and a full 180-degree rotation during the jump. Encourage her to maintain exact foot position on the floor by jumping and landing in the same footprint.

The 180-Degree Jump


End Part 1 of 5

(I'm limited to 4 pictures a post... hence the necessity for multiple parts...)