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| PA SPORTS TRAINING |
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The Process
The first step in breaking down the pitching action is to understand the phases in the pitch. In our program each phase gets broken down into mechanical details, based on age and development.
Preparation Phase
This is what happens before you reach the launch point. It may be less important mechanically than what happens afterwards but it does establish your line of attack, and your rhythm.
Loading Up
This is where the kinetic energy which will build momentum throughout the delivery is initially stored within the body. There are actually several load points - the leg up and hip turn, the hip/shoulder separation, shoulder blade pinch, and the arm cock. They shouldn't load at the same time, in fact the loading instant of each is critical to...
Transferring Momentum
This is where the concept of the kinetic chain is critical - stored energy in each muscle group must be given to the next in sequence. The most advanced researchers have determined that there are a critical transfer moments in which more than one thing is happening. First, there is the energy from one muscle group to the next, but also there is the stored energy within the group itself.
For example, when the hips and shoulders have acheived maximum separation, both are coiled back. But it isn't just the torque created by separation of trunk and upper body that gets transferred at that point; there's also the pinching back of the shoulder blades which needs to be converted to forward shoulder movement. This is referred to as scapular loading.
Release and Follow Through
Perceived velocity (from the batter's perspective) is as important as actual velocity. So it's important that the release point be optimized - finding the best balance between a release point as close to the batter as possible (less reaction time) and a release point at the instant of maximum accelleration of the wrist, the hand, the fingers. Ideally there the same point, but not always. One thing is certain: A complete follow-through is important to ensure the arm does not start slowing before release.
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Scapular Loading
Loading and transferring momentum at exactly the right time is probably the most important new lesson in pitching mechanics. This is where the concept of the kinetic chain is critical - stored energy in each muscle group must be imparted to the next muscles in sequence. To properly execute these mechanics you must consider the energy from one muscle group being transferred to the next, but also there is the stored energy within the group itself.
Scapular loading may be the most critical phase in the entire pitching sequence. And one of the easiest to recognize because as soon as the shoulder blades are fully pinched back the throwing arm should launch its forward trajectory. Pulling in on the upper back, extends the pectorals, storing energy. But the transfer of moment through the shoulders to the upper arm must happen just as the hips have imparted their torque to the shoulders too.
Both mid-section and upper body need to get involved in propelling the arm forward as close to the point of release as possible...
If the scapular loading happens too soon, then you create a pause with the blades pulled back. And, as we know from the principals, any pause is a bad thing - it causes you to lose momentum.
If the scapular loading happens too late, then the hips will have opened and the arm pulled forward before the scaps have been effective in tranferring momentum.
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The Lift
The traditional teaching methods and the concept of check points.
Check Points
Up and Back - Lift the front leg right up through knee-over-knee, right to the absolute top of its lift. But don't stop there either.
Down and Out - Bring the lift leg down again and slide it forward towards home plate. The best way to visualize this motion is like a banana route. As the foot comes back down it eases forward - the foot moves on a vertical curve. Maintain balance downward through the body, and try to avoid the back hip totally collapsing inward. It's in the middle of the upper body torquing which triggers movement towards the plate. But don't exaggerate the hip collapse, otherwise the rotational forces could be thrown off. The only thing you need to avoid is swinging the front leg out - this will open the hips too soon.
Timing - Not all lifts are the same. The point is: it doesn't matter how much you lift - that's a matter of rhythm, style, personal preference - just as long as you don't pause at the top, and you don't let the lift interfere with torquing. In other words, on the lift the body is usually rotating back.
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The Stride
The stride is not the trigger for the throw. It's just a reaction to maintain momentum as the body tries to recover balance.
Front leg strides forward mostly as a counterbalance to body position over back leg - this keeps the throwing shoulder supported over the hip.
Front leg comes down as a reaction to upper body momentum. Simply fall forward.
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Arm Transition
"You want to pinch the shoulders back, not pinch the rotator cuffs up."
Rather than having the hands start the break, use the elbows to start the action - up and out. Because moving the elbows relies on the powerful back muscles whereas moving the hands first (and opening the elbows) is about the triceps. What this does is give you half a chance of getting some real scapular loading.
This is dependant on the angle of the hands at set - palms down or palms toward the body. We want to creating the sense of equal and opposite (both arms moving at the same time) which is good.
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Flip & Pinch
The physical action is to rotate the glove arm over to palm up and lock the elbow in an extended angle (wider open than 90°). What this does, in effect, is tighten the front side into the body. This should be in sync with the throwing arm elbow also coming forward and staying in.
The Real Intent: Imagine pulling the body toward the glove rather than pulling the glove to the body.
The Directional Focus: to help you move your upper body toward the plate and delay the rotation (release of torque) until the throwing arm is where it should be out front.
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Pitching Mechanics: Full Windup
1) Stay tall
2) Small steps: Take a small step back and make a small turn to place your pivot foot parallel with rubber.
3) Lift leg into balance position, toe pointing down: Take your time. You don’t need to rush, and you shouldn’t swing your leg into the balance position. The balance point for pitchers is about waist high, and the hands should stay close to body, preferably over back leg. Stay on the ball of your posting leg as the balance leg reaches its highest point.
4) Hands remain still, head remains still.
5) Glide through the catcher: Once balanced in the balance position, stay back and glide outward, directly toward the catcher. Use gravity. Toes to the target.
6) Arm mechanics - quick hands: The quicker the break of the hands, the faster one throws. Fingers on top of the baseball.
7) Throwing hand outside elbow with elbow shoulder height: Bring glove hand away from body and pull directly back into chest. Fingers on top of baseball on release. Continue throwing motion by swinging throwing elbow past opposite knee to deaccelerate arm.
8) Throw down hill: Whip the throwing arm across the body from 11 o'clock to 5 o'clock (outside the opposite knee). Get into good fielding position by squaring up to hitter on follow-through. Stay balanced on balls of both feet to react to ball.
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Pitching Mechanics: Stretch Windup
1) Stay tall: Don’t bend back leg.
2) Feet shoulder-width apart in set position: Too close and you'll lose balance; too far, and you won't be able to pick off to bases to keep runners close.
3) Quick to the plate: Deliver the baseball quickly to give your catcher a chance to throw out potential base runners.
4) One motion, all the time: Knee-to-knee. Never slide-step because too much stress on arm and loss of velocity. Instead, perform an abbreviated slide-step: Cross knees, make your pitch.
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Lemoyne Youth Athletic Association
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