Mechanics: Movement and Body Control

Mechanics have been at the forefront of pitching coaches (and all coaches, really) minds forever. How to get into the right positions and why a pitcher does or doesn’t. All sorts of methods and people have proven successful and not so successful. Is there a perfect way? I don’t really have that answer. But what I can say with complete confidence, is that it depends on the individual. Every individual is structured differently in some way, and realistically in a ton of different ways. We all have different body structures, strength levels, conditioning levels, and even have different “natural mechanics,” among a range other differences. However, what we do have in common is the fact that we are baseball pitchers and typically have common goals; throw hard, throw strikes, have nasty stuff, win games, and so on. The problem is that we can’t all get there in identical ways. We have to find out what individuals need, and in my opinion this typically starts with movement. I believe mechanics are negatively cued into athletes and need to be worked on sparingly. Environments should be created that lead to efficient movements and/or positions. In short, these quality positions that we are all searching for (hip shoulder separation, lead leg blocking, arm up at SFC, stride length, etc.) are just a bi-product of efficient movement. Ultimately that is what creates positive results of high velo, strikes, etc.

Mechanically speaking, I don’t preach a ton of different things. I want the athlete to find the most efficient way to create the maximum amount of force into the ground, and to move down the mound in an athletic and dynamically balance nature. I believe the delivery is both linear and rotational. Linear as you work down the mound, exerting force into the back foot and then quickly rotational as the throw begins. The linear portion of the delivery necessary to create ground force to activate and “load” the back glute and hip, to maximize rotational potential. As soon as the throwing part of the delivery actually begins, its rotational. Rotate with power and rotate fast. Rotation is velocity. In general, faster rotation yields higher velo. To sum all of this up, all I am saying, is that pitchers move “linearly” down the mound to put ground force up into the back glute/hip while creating momentum, and then rotate fast with that glute/hip and throw the ball hard.

So, how do I go about teaching these ideas?

Just a few simple cues and teaches.

1. Have stable and flat back foot

2. Anchor your eyes on a focal point

3. Move down the mound with the center of your body

Easy. Simple. MOVEMENT and BODY CONTROL.

So how could these few teaches lead to success?

First, it is worth noting I don’t completely ignore other parts of the delivery. I simply think these should be the first steps to going about assessing a delivery issue. For one, if the “gather” phase of the delivery, immediately after leg lift, isn’t under control and positively impacting your delivery, then it is impossible for the rest of the delivery to be efficient. A pitchers trail foot should be FLAT AND STABLE. Stability leads to better rotation. The weight should be at the center of the foot. As soon as weight shifts anywhere else, dynamic balance is thrown off and activation shoots into the quad. As soon as the quad is activated, we can no longer achieve maximum rotation. We become “push pitchers.” It has been biomechanically proven that this is true, and that when this happens velocity suffers.

As for the eyes being locked in on a focal point, this simply helps with body control. Try to run, or even walk to that point, without your eyes unfocused and looking everywhere except for where you’re trying to go. I promise it won’t turn out well. Not nearly as well as if you locked in on your destination and swiftly went straight to it. It’s about focus. Lock in on where your aiming to put the ball, and let the hips and center get you there.

Moving with the center of mass is a must. This is how we create momentum and ultimately use it to create energy. Leading with the center “loads” us for rotation. Pitchers have to learn to use the slope of the mound to their advantage. Another aspect that can aid in movement, is a slight counter hinge. I believer a counter hinge should also be used sparingly as it can have disadvantages as well. It's simply another teach that has to be individualized. Not all athletes move efficiently enough for that to be advantageous and on the other hand it can even help some of those same athletes. Again, case by case.

Ultimately, all I am looking for is a stable back foot, anchored eyes, and movement DOWN the mound with the center. From there, the rest typically takes care of itself. And if not we will work on it in different ways. Timing and sequencing in a delivery are what lead to efficiency. And this is why not all deliveries “look pretty.” Efficient timing is only possible with body control and positively gained momentum.

As for training this, and other parts of the delivery, I don’t think cueing an athlete to work to get to certain positions mechanically is the best way to go about it. Instead, I prefer to find ways to put athletes in an environment that create a desired movement. This can be done with different weighted balls, med balls, weight room work, and really all sorts of constraint drills. Don’t force any position on an athlete, but find ways to force the athlete to FEEL the positive movement. Let the environment feed success and teach mechanics without teaching mechanics. It is also important to note, strength levels play a large role as well. Often times an athlete simply needs weight room improvement and “mechanical flaws” improve naturally.

With all of this said, my only advice would be to not go straight to cueing mechanical fixes and forcing guys to get to “pretty positions.” Find ways to get athletes to FEEL efficient movements and let these movements create efficient and fast rotational sequencing. The rest takes care of itself.

Sean Stacy