By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)
A few weeks back, I began putting together several videos of various mechanical disconnects to share with my pitching coaches during our in-service sessions. Being that they are comprised of 5 of the “big ones” we see most often, I thought you would like to see them as well.
- Inefficient Glute Load / Quad Dominant Delivery
- Body Position at Foot Strike
- Glove Side Integrity
- Inefficient and Long Arm Path
- Inefficient Back Leg Extension (to come)
Inefficient Glute Load / Quad Dominant Delivery
The inability to load the glute, the posterior chain or “hip hinge” (whether it be a strength, mobility or kinesthetic awareness issue) can set off multiple disconnects early in the delivery, causing among other things a quad-dominant delivery as well as numerous other compensations all the way up the kinetic chain. Here is a brief video reviewing what most pitching coaches refer to as an inability to use the lower half…
(Tutorial – Glute Load vs. Quad Dom. Delivery)
Body Position at Foot Strike
Body position at foot strike is a crucial moment in the delivery because it involves utilizing the energy built up from the stride phase, harness it and begin to transfer it up the chain into the arm and ultimately the hand. The better we are set up or “stacked” at foot strike the more of a direct path we draw from ground reaction forces all the way through the kinetic chain to ball release. Below is a brief video reviewing a few the “disconnects” at Foot Strike I look for when analyzing pitching video…
(Tutorial – Body Position at Foot Strike)
Glove Side Integrity
Keeping a closed front side through later timing of the pull at foot strike helps us create better hip and shoulder separation and internal torque. This in turn can produce more rotational velocities and later-arm speed, thus producing a higher velocity ceiling. This has a lot to do with glove side integrity. Many coaches view this topic differently and this video is not about what’s right or wrong. It’s more about how I view and coach glove side integrity and what works with most of the guys we work with.
(Tutorial – Glove Side Integrity)
Long Arm Path
A long arm path can not only leak velocity out of a throw but create a late, highly tension-ed arm at foot strike and in turn negatively affecting repeat-ability as well as increasing the risk of injury. Keeping light tension in the bicep as well as utilizing a more aggressive hand break to help take us through a quicker scap load will allow the athlete to apply more force through the acceleration phase for a longer period of time hopefully creating a quicker and cleaner arm path with a higher velocity ceiling…
(Tutorial – Long Arm Path)
Please stay tuned for #5-Inefficient Back Leg Extension.
See ya’ in the gym…