I got a few emails and messages regarding the video I posted yesterday asking for some clarification...
I'm keeping this explanation extremely simple and encourage you to try this with a rolled up pair of socks.
In my world, posture is my #1 absolute. Without strong throwing posture, speed, spin and accuracy are a crap shoot. Poor throwing posture can cause all sorts of problems but the short list for me is: cause you to prematurely unload your forearm which ruins your speed and spin. It can cause your arm to move away from your body\prematurely straighten your arm and internally rotate and pronate out of sequence (you'll see the tape on the ball from RHP moving from 11-5 with an outward axis instead of 1-7 with an inward axis).
Good posture to me is the chin even or slightly behind the midline. It's as simple as that...and really more complicated than that but let's keep it simple. Short and sweet: FRONT SIDE RESISTANCE DOESN'T START ON THE FRONT SIDE. In my world, FRONT SIDE RESISTANCE IS A RESULT OF WHAT HAPPENS ON THE BACKSIDE.
Tonight, I had the student who I made the video for. This girl is tremendously athletic but was a Hello Elbow learner for the past few years. We've been in "conversion mode" since November. This conversion has been a struggle because of her front side "lean."
Rich Balswick talks about this here:
In hello elbow, we are pushing the ball down the backside of the arc with the palm facing downward. For demonstration purposes, stand upright with both palms facing outward with your arms at about 10am and 2pm.
Keep your palm facing downward and push the sock down the backside with one intent: Keep your chin even with or behind your midline.
Simple enough huh?
Where is your weight located at the time of release? Let me guess: on your back foot (right foot for RHP). You would NEVER pitch a ball overhand with your weight ending up on your back foot.
Now try to do the same motion with getting your weight to the front side with keeping your chin AT or BEHIND your midline.
Can you get your bicep to your lats WITH good posture, brush interference AND leading with your thumb all while maintaining great throwing posture and demonstrating rock solid front side resistance. When you come to front side heel plant, can you prevent your throwing should from moving "forward and down" as you PUSH into the throw?
In my vide, watch how Amanda PULLS INTO her midline and try and duplicate the same thing with the same pair of socks...goals are the same: get your weight to the front side with keeping your chin AT or BEHIND your midline. You should feel your weight move into your front side as your drive knee medially rotates INWARD.
Get your bicep to your lats WITH good posture, brush interference AND leading with your thumb all while maintaining great throwing posture and demonstrating rock solid front side resistance. When you come to front side heel plant, do you feel you should moving "back and under" as you PULL into the throw?
Think PULLING = INWARD PUSHING =OUTWARD
What is the stronger position? Which movement is more conducive to GREAT POSTURE? Which movement is more mechanically efficient?