The Biomechanics Handbook for Fastpitch Pitching Mechanics

By: Courtney Hudson Huddyworks, LLC Copyright 2019

Advanced Pitching Mechanics 2 Loading And Wind Up 2 Arm Action 3 Arm Circle And Ball Position 4 Hip Drive 5 Stride Length And Landing 6

Current Pitching Theories 6 Biomechanic Flaws 6 Solutions 7 Drills Used For Correcting Mechanics 8

Flying K Drill 8 Step Up Drill 8

Drag and Timing 9 Hip Rotation 10

Lower Body Motions 12

Upper Body Motions 13

Role of Abdominal Muscles and Trunk Functions 14

Coupled Movements 15 Hip Extension & Hip Flexion 15 Hip and Shoulder Separation 16 Rotation 17 Power Equation 17

Appendix Planes of Motion and Muscles Used 18 Lower Body 18 Upper Body 19

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Introduction The fastpitch softball pitching motion has been regarded as one of the most difficult motions to perform in sports. To hurl a ball under hand at 60+mph is pretty remarkable. This book is created to shed some light on the biomechanics of the fastpitch pitching motion so there is a full understanding of how the body “throws” the ball. This is an unpopular topic but throwing is throwing. The same kinematic sequence that help men throw 90-100mph+ baseballs will also generate power for 60mph+ softballs. This is of course with a large physical strength requirement on top of proper mechanics. My goal for this book is to create proper biomechanics that first and foremost limit injury potential for the average strength athlete. No softball pitcher, regardless of their final level reached, wants to sustain a preventable injury. This course will outline two types of motions. Some call linear where the belly button points away from the target and rotational where the belly button rotates towards the target to accelerate the arm. I will touch on both in the discussions to follow. I personally prefer rotational style where most of the rotational biomechanics will be covered in detail. Whatever syle you choose, or combination, there are absolutes in fastpitch softball pitching motion.

1. The body will find the path of least resistance. Stretching and strength training will be the best solution to make permanent adjustments.

2. Once the stride leg touches the ground, whatever is going to happen has already happened.

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Advanced Pitching Mechanics

Loading And Wind Up Loading and wind up should be as simple as possible. Extra movements or “wasted motion” creates more room for error and quicker fatigue. Experienced pitchers should work towards owning the motion, finding a comfort level that pushes themselves to generate more speed. Arms: Keep ball in your glove and pitching arm relaxed between pitches and until ready to grip the ball. Legs/Weight Shift: Begin with all or most of your weight on the drive leg in a comfortable position. To maximize power, drive hips towards center field. This should be a big and quick motion bending at the hips with head remaining in front of the mound. Backswing: Backswing is optional. If it is already part of your natural motion and rhythm, continue to backswing. Keep palm up towards the sky for the entire motion to minimize body rotation.

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Arm Action Underhand and overhand throwing motions are surprisingly more similar than most people think. Overhand

● Step towards your target ● Bend at the elbow ● Use hips to rotate through the torso and pull shoulder forward ● Natural bend in elbow towards leading towards the target ● Rotate through the shoulder to bring the ball over the top ● Finished with relaxed arm, shoulder in internal rotation, and pronated forearm

Underhand

● Step towards your target ● Bend at the elbow ● Use hips to rotate through the torso and pull shoulder forward ● Natural bend in elbow towards leading towards the target ● Rotate through the shoulder to bring the ball over the top ● Finished with relaxed arm, shoulder in internal rotation, and pronated forearm

Video comparison of baseball and softball pitcher https://youtu.be/kRjl8Ul1EF0

https://youtu.be/kRjl8Ul1EF0

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Arm Circle And Ball Position

A good arm circle begins with a ball position on the backswing. Backswing Palm towards the sky Arm circle

● The initial motions of the arm circle, palm should be facing down when the arm is stretched towards the target.

● Ball should be facing the target at the top of arm circle ● During the pull down phase of the arm circle, the shoulder will externally rotate

and the elbow will bend slightly. (The hips will assist the following steps)

● The shoulder will internally rotate. Upper arm will demonstrate “brush contact” where the elbow remains close to the body.

● Accompanying a strong wrist snap is forearm pronation. Where the finish resembles a relaxed drop ball motion.

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Hip Drive The leg drive is more a hip driven motion. The leg drive requires three advanced motions.

1. Extend hips (belly button) towards target and creating a tall posture with shoulders over hips. This is the driving force for the stride length.

2. Lift knee (stride leg) up even with hip level. This ensures the leg can land with knee over ankle.

3. Drive leg should follow the body where the knee stays under the hip throughout the entire motion.

Let's begin to think of the initial drive off the mound as a hip drive. We are working to get our hips as close to the catcher as possible. This is best done if we focus the stride leg pulling our hips forward instead of locking the knee on the push leg. Best way to work on this is to use the Flying K drill without pitching, and just focus on

● The knee of the drive leg staying under the hip ● Getting the belly button in front of the nose before landing.

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Stride Length And Landing Stride length minimum is approximate to pitchers height. Striding beyond the pitchers height is acceptable as long as the drive leg follows under the hip. Upon landing we look for four key things:

1. Stride leg should land with knee directly above ankle 2. Toes should be pointed in the direction of the target (0-22.5 degrees) 3. Athlete can land in a stable lung position with the bicep of the throwing arm

parallel to the ground. 4. Stride leg hip should reach external rotation as the throwing arm shoulder

reaches external rotation. The goal is to create separation between the front hip and back shoulder to prepare for the hip snap.

Current Pitching Theories Current pitching instruction assumes the toes control the hips. Pitchers must turn toes and hips perpendicular (45-90 degrees) to the target to clear a path for the ball. This requires athletes to deliver across the sagittal plane. Further instruction of the pull phase asks pitcher to stop lower body movement abruptly by landing with the knee extended. The goal is to create resistance in the stride leg that transfers to increase arm speed. Post release, pitchers are instructed to adduct the legs (close the his). This follow through motion is believed to generate lower body power after the ball has left the pitcher's hand.

Biomechanic Flaws Turning toes and hips simultaneously aligns the shoulder, torso, hips, and hands with the target in the sagittal plane. The pitchers now must create an unnatural arm slot to complete the arm circle. Arm is 10-15 degrees lateral abducted while performing shoulder flexion. This puts undue stress on the elbow and shoulder. This is why a high number of youth pitchers hit their side to the point of bruising. Landing with knee perpendicular to the target puts lateral stress on the knee and puts ACL at risk. Landing with the knee extended cause the pelvis to absorb the landing. The repetitive landing motion will result in hip or SI joint pain.

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Hip adduction involves smaller leg muscles located on the inside of the thigh. Without a targeted strength training program, these muscles are subject to strains as they are not equipped to handle the demand. More so, all power motions should be completed prior to release to affect the ball velocity and direction.

Solutions The toes and hips move Independently. The toe lands in the direction of the target, slightly pronated no more than 25 degrees. The hips open through left and right hip external rotation. The hips can then internally rotate as the arm comes down through the arm circle. As the hips internal rotate, the torso rotates to accelerate the arm. The shoulder is able to work external to internal rotation to complete the arm circle. The carry angle of the elbow ensures room for the arm and hip to exist in the frontal plane for release. Landing with knee flexed. Quads, hams and glutes are able to absorb the landing and can withstand the repetitive motion. Hamstring extends the knee, pulls the body forward and assists in hip internal rotation. Table 1. Comparison of Current Pitching Theories with Biomechanical Flaws and Solutions.

Current Pitching Theories

Biomechanical Flaws Solutions

Toe and Hip Angle

Toes and hips perpendicular (45-90 degrees) to the target

Turning toes and hips simultaneously aligns the shoulder, torso, hips, and hands with the target

Toes and hips move independant through hip external rotations.

Knee Position of Landing Leg

Land with knee extended/locked

Pelvis absorbs landing creating SI joint pain

Knee lands in flexed position with knee over ankle.

Hip timing for finish

Legs adduct after release

Leg adductors are small and are not designed to create powerful movements.

The landing knee extends to pull hips forward simultaneously as hips internally rotate.

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Drills Used For Correcting Mechanics

Flying K Drill The Flying K drill effectively teaches proper toe angle and landing mechanics. Starting Position: Same starting position as regular pitch. Motion: Perform the first part of the pitching motion all the way until heel strike of the stride leg. Freeze and balance at heel strike. Technique: The athlete should be able to complete a proper lunge with minimal adjustments from their landing position. The knee of the stride leg is flexed and directly over the heel with toe slightly pronated. The knee of the drag leg should be under the hip in a flexed position.

Step Up Drill The Step Up Drill demonstrates proper timing and closure of the Pull Phase. Starting Position: Start with feet straddled similar to the starting pitching position. Motion: The stride leg starts forward to place foot completely on a 10” box as the arms begin the upward motion of the arm circle. As the arms begin down in the Pull Phase, the stride leg will extend to pull the athlete up onto the box to complete the pitch. Technique: Learning the Pull Phase. The arms pull down as the stride leg pulls the athlete and hips forward.

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Drag and Timing The drag begins with a strong hip extension and drive off the mound. The drag is completed with hip rotation prior to ball release. We are looking for the toe pointed down and shoelaces towards the target. The major positions determine overall timing and efficiency of the pitching motion.

1. As the stride knee reaches its peak, it should be hip level and both arms should be slightly above shoulders with palms down. Body in upright position with shoulders over the hips in a stacked position.

2. As the stride leg makes contact, the lower body should be in a strong lunge position with stride side hip in full external rotation. Knee directly over ankle on the stride leg. Knee, hip, and shoulder aligned on the throwing side. Bicep of the throwing arm is parallel to the ground. Shoulder is in external rotation where the palm is up towards the sky.

3. Glutes should fire to internal rotate the stride hip assisted by pulling (straightening) of the stride knee. This initiated the shoulder internal rotation through the torso. The hand is accelerated by the hips and accompanied by a strong forearm fire. Elbow is to remain close to the body as the forearm pronates on the follow through and complete the pitch palm down.

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Hip Rotation Powerful hip rotation, or hip snap, is created without turning the direction of toes. Turning toes through the pitching motion makes pitchers change planes of motions as they move. This will cause unnatural movements that lead to drag issues, landing leg placement trouble, and overall difficulty locating pitches. This hip driven motion is the identical motion a shortstop uses to throw hard across the diamond. Hips first, transfer through torso, and pulls/accelerate arm through the release. Hip rotation without turning toes keeps pitchers in line with their target and is a faster motion to perform. Three major requirements:

1. Hip flexibility 2. Glute activation and strength 3. Rotational core strength

This motion can be learned and improved upon with stretching and strength training. This motion uses the largest muscle in the body, the glutes, as the driving force of the pitching motion. Turning toes limits how fast a pitcher can move their feet making it a fast twitch/slow twitch limitation for the individual.

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Biomechanics

The chart below outlines the primary planes of motions used in the Fastpitch Softball Pitching motion.

Blue - Largest Muscles in the Body

Red - Rotator Cuff Muscles

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Lower Body Motions Phase Motion Major Muscles Linear Rotational

Launch Hip Flexion Rectus Femoris (Quad) + 8

Drive Leg at Launch

Drive Leg at Launch

Drive Hip Flexion Rectus Femoris (Quad) + 8

Stride leg when knee is moving forward

Stride Leg entire motion

Drive Hip Extension

Hamstring Group Glute Max +1

Drive leg when knee is moving forward

Drive Leg Until Knee reaches peak

Stride Hip External Rotation

Gluteal Group (Max, Med, Min) Rectus Femoris (Quad) +3

Stride Leg

Stride Hip Abduction

Gluteal Group (Max, Med, Min) Rectus Femoris (Quad) +1

Stride Leg

Pull Phase Hip Adduction

Glute Max +5 Both Legs After Landing

Pull Phase Knee Extension

Rectus Femoris (Quad) Vastus I, L, M (Quad) +1

Stride Leg Pull Phase to initiate hip rotation

Pull Phase Hip Internal Rotation

Glute Medius Glute Minimus +3

Both Legs after landing

Stride/Pull Phase

Tibial External Rotation

Bicep Femoris (Hamstring) +1

Linear after Landing Rotational before landing

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Upper Body Motions Phase Motion Major Muscles Linear Rotational

Drive Shoulder Flexion

Deltoid (Anterior and Medial Head) Biceps Brachii Coracobrachialis

Ideal but not always As the stride knee is lifting

Pull Phase Shoulder External Rotation

Infraspinatus Supraspinatus Teres Minor Coracobrachialis

Can be trained for linear with increased injury risks

Ideal for rotational

Finish Shoulder Internal Rotation

Latissimus Dorsi Pectoralis Major Teres Major Supraspinatus Subscapularis

Natural follow through for rotational

Pull Phase Shoulder Lateral Adduction

Triceps Subscapularis Teres Major Coracobrachialis Teres Minor

As the arm comes down the circle. Typically at 20 degrees shoulder flexion

Wind Up/Launch

Shoulder Extension

Triceps Latissimus Dorsi Deltoids (Posterior)

Optional in Wind Up

Pull Phase and Finish

Elbow Extension

Triceps Pronator Teres

Likely elbow is locked prior to release

Key movement in the arm whip

Finish Elbow Pronation

Pronator Teres Natural follow through accompanying shoulder internal rotation and elbow extension

Finish Elbow Flexion

Bicep Brachii Brachaialis Brachioradialis

Mostly in linear style pitching. Also called, “hello elbow.”

Can be in rotational if coached into ‘hello elbow”

Drive Scapular Upward Rotation

Trapezius Rhomboid Major/Minor Serratus Anterior

Scapular motion to lift the arm over head

Pull Phase Scapular Downward Rotation

Trapezius Rhomboid Major/Minor

Scapular motion to lower the arm from overhead position

Finish Elbow Supination

Supinator (Screwball)

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Role of Abdominal Muscles and Trunk Functions The abdominal can move the spine in 6 key directions.

● Flexion (Forward) ● Extension (Backward) ● Side Bending (Left and Right) ● Rotation (Left and Right)

From my testing, here is the ranking of muscles based on average strength.

1. Flexion - 90% of athletes tested can perform standard sit ups. 2. Extension - 80% of athletes tested can perform reverse crunch through ideal range of

motion. 3. Rotation - 50% of athletes can perform rotational core exercises. They tend to be

stronger on their non-dominant side. 4. Side Bending - 25% of athletes can perform side bending exercises. They tend to be

stronger on their non-dominant side.

Phase Motion Linear Rotational

Windup/Launch Flexion Extension

Trunk should remain rigid through windup and launch

Trunk should remain rigid through windup and launch

Drive Flexion Extension

Trunk should remain rigid through drive

Trunk should remain rigid through drive

Drive Side Bending Promote single leg balance Promote single leg balance

Pull Phase Side Bending Rotation

Side bending keeps torso upright to transfer strong front side landing into arm speed. Rotational muscles are not utilized

Rotation from the hips transfers through the torso to increase arm speed. Strong side bending muscles improves the function of rotational muscles

Finish Flexion Extension Side Bending

Utilizes side bending to maintain posture to absorb arm deceleration.

Utilizes flexion and extension to maintain rigid trunk to absorb arm deceleration.

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Coupled Movements

Hip Extension & Hip Flexion Normal hip extension has 20 degrees range of motion. When the opposite hip flexion (raises knee even with the hip) the hip can extend up to 40 degrees. By lifting the stride leg even with the hip, the hip now has twice as much distance to extend forward. Hip extension is a glute and hamstring dominant motion with the quads responsible for hip flexion. This motion utilizes the 3 largest muscles in the body.

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Hip and Shoulder Separation Three Key Points To Remember

● Every powerful motion in sports is generated from the muscles attached to the hips.

● To create the most amount of separation between the shoulder and the hip, the stride hip and the pitching shoulder need to externally rotate.

● To generate power through the separation, the hips must internally rotate to initiate

rotation through the trunk. The trunk then pulls the shoulder to assist in shoulder internal rotation.

Proper hip rotation in time with the shoulder rotation is the best way to protect the shoulder so the hips are taking on most of the load. At the start of the pitch, the hips should open during the stride using hip external rotation. On the landing, the knee should be flexed so the quad can stabilize the knee and to load hamstrings. The pitching arm should be in external rotation with palm up / elbow down. The hamstrings pull to straighten the knee and accelerate hips from external rotation position back to neutral quickly. The glutes assist the hamstring in the hip rotation. Hip rotation transfers through the core to bring the torso back into neutral position. This motion also brings the shoulder back into neutral position. With a relaxed arm, the arm will accelerate through the down phase and release with minimal effort from the shoulder muscles. The amount of hip rotation is limited to the toe angle of the stride leg. If the toe is pointed towards the dugout at 90 degrees, the hips will not close much to generate arm speed.

Toe at 45 degrees will allow the hips to close 45 degrees.

WIth the toe more towards the target, pitchers can now have 60-80 degrees of hip rotation that can accelerate the arm.

Review this video https://youtu.be/L3oOSpvQogo 

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Rotation Rotational movements utilize several planes of motion.

1. Hip external rotation stride leg 2. Hip adduction both legs 3. Hip internal rotation both legs 4. Trunk side bending both sides 5. Trunk rotation both sides 6. Shoulder external rotation 7. Shoulder internal rotation

Physical Demands to learn how to rotate

1. Hip mobility 2. Core Control and strength 3. Thoracic spine mobility 4. Change of direction

Power Equation Formula for Power

orce X Distance / T imeP = F P= Power F= Strength and acceleration/maximized with glute activation D= Distance hips can extend T= Full pitching motion should be 0.6-0.8 seconds from acceleration to release

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Planes of Motion and Muscles Used The list below includes the major planes of motion used for linear or rotational pitching motions. The muscle names colored in blue are the largest muscles in the body. There is not a motion a small muscle can do that a big muscle can not do better. We look to use as many blue muscles as possible to create the rotational pitching style. Muscle names colored in red are the muscles that make up the rotator cuff muscles in the pitching shoulder. We rely heavily on the rotator cuff to complete the windmill motion. For optimal force production and reduced injury potential, we want to ustilies as many of the blue muscles as possible to assist the rotator cuff muscles.

Lower Body Hip Flexion - Rectus Femoris (Quad), Adductor Longus (Groin), Adductor Brevis, Iliacus, Pedtineus, Psoas Major, Psoas Minor, Sartorius, Tensor Fasciae Latae Hip External Rotation -Gluteal Group (Max, Med, Min), Rectus Femoris (Quad), Iliacus, Psoas major, Sartorius Hip Internal Rotation - Glute Medius, Glute Minimus, Adductor Brevis, Pecinous, Tensor Fasciae Latae Hip Abduction - Gluteal Group (Max, Med, Min), Rectus Femoris (Quad), Tensor Fasciae Latae Hip Adduction - Glute Max, Adductor Longus (Groin), Adductor Brevis, Gracilis, Pedtineus, Sartorius Knee Extension - Rectus Femoris (Quad) , Vastus I, L, M (Quad), Tensor Fasciae Latae Hip Extension - Hamstring Group, Glute Max, Adductor Magnus Tibial External Rotation - Bicep Femoris (Hamstring), Tensor Fasciae Latae Tibial Internal Rotation - Semimembanosus and Semitendinousus (Hamstring), Sartorius, Popliteus, Gracilis Patella Stabilization - VMO (Quad)

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Upper Body Shoulder Flexion - Deltoid (Anterior and Medial Head), Biceps Brachii, Coracobrachialis Shoulder External Rotation - Infraspinatus, Supraspinatus, Teres Minor, Coracobrachialis Shoulder Internal Rotation - Latissimus Dorsi, Pectoralis Major, Teres Major, Supraspinatus, Subscapularis Shoulder Lateral Adduction - Triceps, Subscapularis, Teres Major, Coracobrachialis, Teres Minor Shoulder Extension - Triceps, Latissimus Dorsi, Deltoids (Posterior) Elbow Extension - Triceps, Pronator Teres Elbow Pronation - Pronator Teres Elbow Flexion - Bicep Brachii, Brachaialis, Brachioradialis Elbow Supination (Screwball) - Supinator Scapular Upward Rotation - Trapezius, Rhomboid Major/Minor, Serratus Anterior Scapular Downward Rotation - Trapezius, Rhomboid Major/Minor

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