Drive Mechanics

Posture & the Kinetic Chain: The Outer Core

Part III: The Rotational Dilemma & Hello Elbow Conversion

You’ll find that the aforementioned “Rotational Dilemma” is very prevalent in one style of pitching instruction, Hello Elbow (H/E). I’m not going to get too deep into rotational kinematics and angular momentum (or my distaste of H/E)… but if you understand what H/E pitchers are trying to complete… you’ll really see the importance in switching to I/R mechanics (and the absolute absurdity in arguing against this biomechanically correct style).

For anyone that’s ever tried to convert a pitcher from H/E to I/R - you will, at some point - recognize that keeping an H/E pitcher open is one of the more complicated tasks at hand… and often the most critical. Even if their pelvis tries to stay open (most often unsuccessfully)… you’ll see the rear throwing shoulder ‘peeking’ at the target.

Remember, these kids want to pitch fast strikes (aka… ‘down the middle’)… and when at a younger age… the plethora of poor mechanics and practice habits in other kids – coupled with a few physical advantages – allow them their own version of “success”. You must understand that the obstacles you face in converting them to I/R, are far more ingrained than just poor mechanics. The mental breakthrough of… “I/R is better than H/E”… takes them time. “Just throw strikes” is not only the mantra of the people on the sidelines, it has become their own.



Getting their body behind the pitch and throwing it ‘down the middle’ has worked for them all along… and now you’re insisting on teaching them mechanics that will result in much less control initially. ‘Missing to the right’ might be an exciting milestone for an instructor/parent/coach when teaching I/R… but don’t think for a minute that they are loving it. Understanding this mind-frame in a young pitcher is really important.

Many think that a ‘hello elbow’ pitcher is ‘pushing’ the ball… but what they are really doing is attempting to maintain rotational momentum of the torso at the shoulder joint… and even if they use some level of palm-up/palm down… their rotation of the arm is a long-axis rotation – through a single segment (the shoulder). They have to constantly apply force at the rotational joint (shoulder), in a futile effort to maintain a ‘high’ hand/ball speed. At times, they aren’t consciously attempting a rotational move… they are just constantly powering the pitch with their shoulder…. hence the rotation. At other times, they are quite conscious of it... as this method is what they were taught. The following gif absolutely kills me… and not in a good way:



Why the need for constant rotation? Think of a merry-go-round as the arm circle. Pushing the ball around the circle would be similar to trying to push a merry-go-round with all the people positioned around the outer edge… as opposed to the much easier push… if they were all gathered closer to the axis of rotation… or center. However, they cannot apply force to the ball/hand like the merry-go-round… they can only provide force to it from the axis… as they have no way to ‘push’ the hand down the circle from the outside. In physics, much more energy is required… the closer the force is applied to the axis.

As noted, a wheel requires more force to spin it from a spoke closer to the axis of rotation (axle) – than it does from the outside of the wheel. Proper I/R mechanics allow you to lessen rotational torque applied by the shoulder - because energy is passed into each (lesser-mass) distal segment… and each passage creates higher levels of angular acceleration of the hand/ball. So, as you chain the energy down the arm, less rotational torque is needed at each subsequent joint… as opposed to the constant high level of torque you see in H/E.



As noted, good I/R mechanics take advantage of these physics principles… while H/E mechanics will try and ‘do it the hard way’. Long-axis (single segment) H/E requires that you maintain a torque force at the shoulder throughout the backside of the circle – to try and maintain momentum (this requires much more exertion).

It gets better… if you decide to break the mold of long-arming it… and finish with the H/E elbow snap upwards (not alluding to any other threads on DFP), you’ve gained little, as you're terminating any energy that was in the arm. Depending on the ‘elbow snap’ mechanics – a ridiculous amount of energy can be terminated in the elbow… which can be a dangerous predicament.

But… the irony thickens… if you decide to “snap the wrist” (regardless of your mechanics)… the resultant tension in the wrist kills whatever energy the forearm might have had. For this reason, most H/E deliveries tend to be a locked-out, single-segment pitch… as these ‘bowlers’ discover (through adaptation) that this is the speedier version of H/E.

I hope you all see how far removed H/E mechanics are from the goal – which is high hand/ball speeds at release… the result of properly chaining energy through the arm. So, although it’s human nature to fixate on the ball movement in the circle, I’m certain you’ll find it easier to convert an H/E pitcher to I/R mechanics… if you first work on preventing rotational trunk movement in your drill progressions. In other words: get them to throw while staying open, first… and then show them how to whip properly. Teaching them I/R correctly is absolutely critical… but in converting… should come after you teach them to throw underhand across their body (IMO).

Although this open method may lead to visual impairment (DFP inside joke)… it makes for much smoother sailing and less back-tracking... because… if you stay open, a H/E (palm behind, elbow up) finish is a forced movement, especially across the body. This is another reason why all H/E pitchers have a lot of ‘rotational closing’… it makes what they are trying to a little less forced. This is one of those ‘stand up and try it’ moments.

If you train them first to stay open, semblances of I/R often start to ‘just happen’. This is where you’ll start to see a ‘finish across the belly’ movement. Once you tackle this important milestone, this ingenious description of proper pitching mechanics is much easier to accomplish.

Another note… Many H/E pitchers that are learning I/R mechanics can easily fool the novice eye (and more experienced people) into believing they are whipping effectively – as the motion happens very fast. Embrace technology and review video of your DD/students mechanics along the way. The tell-tale sign - is usually in the rear shoulder needing to see the target.

Lastly, when I use the expression “keep them open”, it is NOT a reference to their shoulder line at release. To me, keeping them open is a reference to a pitchers shoulder line when the upper arm contacts the side. At this point, they must be more ‘open’ than ‘closed’ (less than 45-degrees). Failing to do so will negatively impact their ability to fully decelerate and chain energy from the upper arm segment… and you’ll see the upper arm blast (or roll through) by their side. The degree of elbow flexion between pitchers makes the moment of side contact a large variable, so there is no magic time on the pitching clock. Here's the Jennie we love... and I view her as much more 'open' than 'closed':



I hope I’ve shed some light on… or at least made you think some… about the non-necessity to train transverse plane movement - or trunk rotation - in pitching. As such, I’m not a fan of the toe-to-toe drag… or the knee-to-knee pinch. Problems with the back foot ‘anchoring’ are not resolved by closing… they are resolved by ‘unpinning’ the drive foot… by teaching a momentum based drive and incorporating a negative movement (rearward shift) prior to the forward push. I will go into this in more detail very soon - with a drill I created that is one of the most helpful to students I work with… what I call the “2-Step”.

Although I might not see great value in training rotational trunk movements in pitching… make no mistake… there are huge benefits in proximal stability workouts that combine high-speed/high-resistance (but low repetition) rotational movements. As mentioned a couple of posts ago… we’ll cover that subject later, too.

Let’s wrap up the Outer Core posts with a look ‘under the hood’… which is probably what most of you expected, initially…

Um.... When the sun shines it really shines! It sure is shining from you, Javasource! Maybe your handle should be sourceoflight rather than Javasource.

The information (staying open longer) presented in the post (the outer core part 3) is something my DD has been focusing on. From personal experience (or that of my DD's), I can tell you that it is spot on. I cannot tell you how much this has helped with accuracy, consistency, spin and velocity of the pitch. Im not going to say that my DD achieves this desired position every time due to her "urge" to slam the door but the majority of thr time she does stay open longer and the result is excellent. Thanks Java for another great post.

"When I use the expression 'keep them open,' it is NOT a reference to their shoulder line at release. To me, keeping them open is a reference to a pitchers shoulder line when the upper arm contacts the side. At this point, they must be more ‘open’ than ‘closed’ (less than 45-degrees). Failing to do so will negatively impact their ability to fully decelerate and chain energy from the upper arm segment…"

You gotta love it, baby!!!

I can't handle the suspense, can't wait for the 2-step!

Posture & the Kinetic Chain: The Outer Core

Part IV: Under the Hood & Quality Tune-Ups

In this final 'Outer Core' post, we'll cover the muscles that comprise the outer core and review information that will help you further maximize the quality of your core workout routines.

What are the Outer (Global) muscles? Rather than name them... here’s a handy illustration of a few:



There are four main systems that comprise the outer core: the deep longitudinal, posterior oblique, anterior oblique, and the lateral.

The anterior oblique system is made up of the hip adductors, oblique abdominal muscles, the abductor-abdominal fascia, and the Rectus abdominus (what we call the ‘abs’). Our ability to open and close efficiently during the pitch is a result of this 'rotational' system.

The deep longitudinal system is comprised of the biceps femoris, spinal erectors, sacrotuberous ligament, and the sacroiliac joint. Picture the stride leg extension that occurs prior to ground contact... as this phase of the pitch takes place, hip flexion and knee extension angles are determined by the contraction of the hamstrings. As the biceps femoris contracts, it puts a strain on the sacrotuberous ligament, stabilizing the sacroiliac joint. This stability enables kinetic transfer of energy through the Erector spinae… via rotary action on the spine.

The hip region plays a vital role in pitching. This large cross-sectional area is involved in stabilizing the trunk over the stride foot, handling high ground reaction forces, and subsequently converting this energy (via stability) into high velocity movements at our extremities. Flexibility in this region should not be overlooked, as it has been noted in many sports – not just softball – that stiffness and lack of hip mobility is a trait of lesser-skilled athletes.

Pitching requires a great deal of strength to overcome the inertia of the multi-planar positioning of the pelvis and trunk segments. On stride contact, the lateral system counters the ground forces, preventing pelvic tilt – which causes the spine to flex laterally. The hip abductors/adductors work together with the opposite Quadratus lumborum in an effort to stabilize the pelvis. A strong lateral system will prevent many leg, lower back, and sacroiliac joint injuries - as well as greatly improve athletic performance.

The posterior oblique system - As science has proven, maximum adduction force happens between 12 and 9 o’clock in softball pitching. Why? The thoracolumbar fascia attaches the gluteus maximus in our stride leg to the Latissimus dorsi on the opposite side. As we know, the stride foot plants between 12 and 9… and at this very moment, the stride side gluteus maximus contracts… which causes the latissimus dorsi on the throwing side to simultaneously contract. Considering that this is a result of a stride leg plant, it seems foolish to turn our attention towards a rotational move… when the adduction is naturally occurring. Pretty fascinating stuff, huh?



Core routines often focus on the abdominals as flexors and rotators -which they can definitely be - but the role of the core is to stabilize the spine, maintain its alignment, and prevent excessive motions of it - especially when our extremities are in motion. So, we should train it to allow it to ‘do what it does’, focusing on movement patterns (and preventing excessive movements), not focusing on individual muscles.

A good way to categorize core exercises is into “Anti” groups: Anti-extension, anti-rotation, anti-lateral flexion, and anti-flexion.

A main function of the core muscles is co-contraction and prevention of movement. For this reason, I'm not a big fan of crunches and sit-ups. When performing these exercises, the abs are highly activated but the obliques are not. Performing crunches and sit-ups isolates a single muscle (rectus abdominus)... actually reducing the abdominal muscles stability capacity. Why? The rectus abdominus cannot produce or prevent rotation -which happens to be one of the primary functions of the obliques. Focusing on core routine movements that trigger both groups of muscles –equally - will prevent inhibition of the obliques, making co-contraction and stability possible. So rather than perform rapid sit-ups… perform anti-extension routines like rollouts, knee tucks, pikes and planks. These exercises prevent the spine from hyper-extension through co-contraction of the abdominal muscles (namely, the anterior obliques).

Trunk rotational movements should be a focus when training for pitching… as velocity of movement in this region is proven to increase power outputs in pitchers. Don’t confuse this ‘velocity of movement’ with excessive rotational movements (rotational distance); it’s the quality of the movements (as they relate to the regions of our spine) and our ability to control (stabilize) these movements – that make trunk rotations powerful.

Many do not realize the rotational limitations of the spine… specifically the lower (lumbar) spine. Despite loads of evidence, a large amount of bad rotational exercises are still being performed… just like the over-emphasis on rotation in pitching instruction. In a standing position, the lumbar spine is limited to about 13-degrees of rotation (about 2-degrees per disc). If you bump that number to 3.5-degrees, you’ll risk disc damage. In a seated position, increased rotational angles become possible… at or well over the 3.5-degree threshold (so be careful!).

Truth is,an increase in lumbar spine range of motion is rarely needed, as the thoracic area of the spine is and should be where the greatest amount of rotation occurs. In pitching, a limited hip range of motion will cause excessive lumbar rotation… and this stiffness trait is very common in girls that complain of lower back pain. Gains in pitching performance enhancement can be made by controlling and stabilizing lumbar rotation. Pitching-specific anti-rotation routines should include a steady dose of exercises that force the core to stabilize against rotary forces (a role of the anterior/posterior obliques).



On a side note, get rid of any and every routine/stretch that involves lumbar flexion that is combined with rotation. Passive lumbar stretches involving rotation are quite common… and quite dangerous. Rotational movements need to be controlled by muscles in an activated, not passive state.

Many ankle sprains, anterior knee pain, and ACL injuries are a result of excessive lateral flexion. Anti-lateral flexion is the ability to stabilize the body in the frontal plane, as the stabilizers in the pelvic region work with the core in an effort to prevent side-bending motions. A strong lateral system is critical in preventing excessive lateral flexion. As we’ve already talked about this, I’ll simply point out that single & double leg squats and bridges are great anti-lateral flexion exercises.

Anti-flexion routines help prevent the 1B/3B-lean at the waist. The multifidus and erector spinae play important roles, but focus should be turned to developing the deep longitudinal system… and especially the gluteus complex. The hamstrings and glutes take the pressure of the lumbar spine, as they create tension in the sacroiliac joint, which in turn tenses the erector spinae… helping stabilize. As a reference, this posterior chain is strengthened marvelously by exercises like Romanian deadlifts.

A few more notes about training…

Softball is more of a strength and power sport, and as such, requires more strength and power-type training. The biomechanical contributions of this region are obvious. Strengthening through higher loads can actually decrease trunk angular velocity… so although strength building is absolutely important, your training should include lighter resistance loads, too - so that the proximal stabilizers can be trained to move at higher speeds. Training at faster velocities allows for quicker muscle activation, increasing Type-II muscle development and output. Exercises should be designed to increase strength and stability - as neuromuscular control in multiple planes will positively impact your pitching speed.

Pitching exercises should be performed with the intent of utilizing the stretch-shortening cycle and maximizing your plyometric abilities. Activation of the glutes is paramount to better performance - as they play an important role in pelvic and spinal stabilization. This hip extensor - and largest muscle in the body - requires higher levels of activation. Many hamstring strains are the result of inhibited glute activity, allowing a compensatory dominance in the hamstring muscle, which leads to repeated strains.

Lastly… although each area of muscle should be trained in workouts, over-training the muscles of the chest is not advisable in softball pitching. Too much focus on this area can limit control of scapular movement, increasing risk of injury. Athletes should maintain a 4:1 back-to-chest training ratio - which will also improve posture.

This wraps up the Outer Core posts! Later on, we'll talk ballistic movements - but for now - we’ll turn our focus towards addressing negative pitching movements, with a series of Problem/Solution posts. Next up: The 2-Step.

Drive Mechanics – Problems/Solutions & Flaws/Fixes

Preliminary Opinions

As many of you know, I’ve spent a good deal of time sharing thoughts on the biomechanics and kinematics of pitching movements. I have intentionally delayed sharing drills and very specific movements/articulations – as I’m not a big fan of repeatedly answering the ‘why’ question. To this end, I feel pretty confident that most of the ‘why’ questions that may arise in the next series of posts have already been addressed in incredible detail.

I know it’s a daunting task to learn this stuff… but having some knowledge of things ‘under the hood’ will immensely help you understand why and what your DD/student should be doing. In addition, it’s important that you trust and feel confident when implementing an idea that’s not ‘your own’. Hopefully, I’ve provided you the confidence and sincerity you require in helping you and your DD/student become a better pitcher.

The Problems/Solutions & Flaws/Fixes posts will follow a consistent format – offering up common issues many pitchers experience and some potential fixes for them. Do realize, it’s much easier to apply a solution if you actually know the problem. If you’ve actually read and/or watched the explanations/posts I provide and still need help, feel free to PM me. My willingness to help you depends on your willingness to participate in the solution. If I feel that you’re just throwing your hands up, I doubt I can be of real assistance to you, especially online.

What makes for a good drill?

I’d rather students ‘drill’ real pitching movements… and hardly ever see any reason or logic in having them on one knee, performing multiple circles, facing a wall, or impersonating Ralph Macchio… meaning, I hope you stop asking your daughter to be a stork, flamingo, or crane; giving those drills the colloquial “bird”.

Variety may be the spice of life for some, but to me… time is precious – and any throw my DD or student makes is going to serve a purpose. We are creating neuromuscular adaptation with proper mechanics, and I see no reason to ‘program’ anything other than REAL pitching movements. Sure we might be doing ‘the same ole thing’ each session… but such is the game.

Many complain that performing the same movements/drills over and over gets tedious... but I challenge you to consider the consequences in that logic… because doing the right things over and over is the ONLY way one gets better. Work ethic is best established as a result of working. If my employer provides a great work place, that 8-hour day is suddenly ‘doable’, work gets done, and I come back willing to work the next day. As a bucket-parent or coach – you provide that work environment – and if it’s a drag… chances are pretty good that YOU could do a better job in creating a productive ‘work place’.

Remember, ‘having fun’ is an approach and attitude… and to me, it’s never at the expense of the game. Get them jazzed up first and then take the plate… and when you take the plate… pitch. I’ll leave this post on a quote from one of my favorite bucket dads (who shall remain anonymous):

Stop yer bi+chin’, start yer pitchin’!

Click to expand...

I'll post the first drill (The 2-Step) this evening...

Wha...!?!? No more crane drill? I love that one!

Drive Mechanics – Problems/Solutions & Flaws/Fixes

The 2-Step Drill

Problem(s)/Flaw(s): Weak Drive, Timing, Opening Late, Posture, Stride Resistance, Leaping, Crow-hop (newly established), Anchoring/Pinning of Rear Leg, Excessive Pivot, and on and on…

Solution(s): The 2-Step (further details below, PLEASE read the DETAILS!!!)

Background/Description: The 2-Step is a drill I created… and I’m pretty passionate about it. For starters, we’ll refer to this drill to help overcome a weak drive – BUT – you will see that this drill will be referenced in subsequent posts for much more than a weak drive.

I used to lean exclusively on Walkthroughs to assist those with weak/or limited drive off the plate – but it became evident that many pitchers could not duplicate this type of linear aggression off the plate in games. Why? Well, let’s face it…you can’t run up from behind the plate in a game… so we need to teach pitchers how to create what I call “stationary momentum”, teaching them immediate weight transfer, and establishing momentum through a rearward (or negative) move.

As my students advanced, I needed a drill that taught and enforced overlapping ballistic movements – as you can’t progress into advanced pitching (effectively) without them. We’ll cover that subject later… but realize that I’m really selling this drill, cause it has more value than any other drill I know of. Furthermore... it’s not just a DRILL. IMO, the movements it teaches are how high-level pitchers pitch… and as such, should become part of every pitch your DD/student throws from here on out.

Example/How To:



Details: Use the following points as an addendum to the video. Also, feel free to use any Youtube downloader (Keepvid is great), download it, and do it along with your daughter on a laptop or tablet. This may be the most effective way if you're struggling with some of the concepts.

Here is one of many students I am absolutely privileged to work with... just turned 10 and learned basics of the 2-step in less than 15 minutes (this video is of her learning the drill at clinic). I find this graphic helpful… as it really highlights the incredible linear energy she establishes... she had zero established momentum prior to this drill. I also believe that seeing a student 'model pitcher' is quite motivating for all the other future stars out there. Many thanks to her parents for giving me permission to post this snippet of her!


This is a comparison of her full pitch at the start of the clinic versus her 'new' full pitch by the end of the clinic. As you can see, she incorporated the 2-step into her regular pitch. And in about an hour... the difference is awesome.


Lastly, I’d like to thank my DD, Chloé, for her willingness to do this video with me. She was always a catcher - but decided to give pitching a try last summer (to which I am still celebrating)… and we haven’t looked back since. I am incredibly proud of her and the progress she has made in such a short amount of time.

Here's the staggered start illustration I alluded to in the 'Details' section:

So while some of you may be contemplating your "but what about ...." or "what about that..." responses in regards to this video...



Pardon the commercial...it's to make a point...

Let me pass along some actual data pertaining to my DD and one of my other pitchers who see JS (and no, the girl in the gif is not my DD) although I would love to have her play for me <hint hint, nudge nudge>.

All data is off of JS' revfire. I'm averaging it between both pitchers to somewhat increase the sample size:

Speed increased by 6%, spin increase by 9%

One of the girls in this sample set achieved personal records today in our game for strike\ball ratio. Her previous best was beaten by 12%.

These increases are against data collected about 4 weeks ago.

We only spent significant time on 2 step for 1 week and saw these differences. I'm catching for them and can feel the difference in their "pop."

As for Chloe...she rocks! She's very much like my AC...she's like the girls big sister and does an great job of relating to the girls. Her visual awareness as a "coach" is ridiculous for a 14 year old. She picks up on stuff you'd need a 200 FPS camera to catch.

CP