Dr. James Andrews at ASMI put together a study of low velocity pitchers to high velocity pitchers to determine the difference in pitching mechanics. It was a good feeling after reading this study because the same information coming from Dr. Andrews is the same information Top Velocity has been preaching for years. It proves why I overcame a rotator cuff tear and was able to reach 94 mph on my fastball post surgery.

What these high velocity pitchers where doing different was transferring more momentum to the ball faster and more efficiently than the low velocity pitchers. There was four significant differences and these differences did not start until front foot strike. This means it doesn’t matter how you build momentum but you must build as much momentum as you can, then when your front foot lands your front leg must stabilize and continue to extend back into the hips before ball release. This front knee extension mainly occurred with the high velocity group of pitchers. The next major component of high velocity came with maximum external rotation of the arm when the trunk was tilted all the way over the front foot due to the excessive amounts of momentum generated into front foot strike. The study states that the reason for this maximum external rotation is because

“Greater shoulder external rotation causes a stretch of the internal rotators allowing energy to be stored in these muscles, and creating greater internal rotation during the arm acceleration phase.”

This leads into the next and most important component of the study. This component is by far a major component of not only velocity but arm health and pitch location. The study finishes with describing the importance of early elbow extension and internal rotation once the arm begins its launch to the target. I can’t stress the importance of this component enough. I have to admit that Top Velocity has not focused enough on this component and doesn’t have it in the Ace Pitcher Handbook. This will be added soon!

Early elbow extension and internal rotation is even more important when throwing a football. This is because to throw a good spiral you must have early elbow extension and early internal rotation to spiral the ball to your target. I recommend using a football in your warm ups to help improve on this component. The key to getting early elbow extension and internal rotation is keeping the arm relaxed the entire pitching delivery. The main focus of the arm is to be in position to receive the transfer of momentum and to transfer that momentum quickly and almost effortlessly. The only part of the arm doing work is the forearm. It is holding onto the ball with the finger tips. This is what controls pitch movement and location.

To learn more about this study please read the reference article here:
Comparison of High Velocity and Low Velocity Pitch Deliveries

Stodden DF, Fleisig GS, McLean SP, Lyman SL, Andrews JR. Relationship of pelvis and upper torso kinematics to pitched baseball velocity. Journal of Applied Biomechanics 17(2):164-172, 2001.

Matsuo T, Escamilla RF, Fleisig GS, Barrentine SW, Andrews JF. Comparison of kinematic and temporal parameters between different pitch velocity groups. Journal of Applied Biomechanics 17(1): 1-13, 2001.

Stodden, DF, Fleisig, GS, McLean, SP, Andrews, JR. Relationship of Biomechanical Factors to Basebal Pitching Velocity: Within Pitcher Variation. Journal of Applied Biomechanics 21(1): 44-56, 2005

Methods

In three published studies, Dr. Glenn Fleisig and Dr. James R. Andrews from ASMI worked with other researchers in studying many of the parameters that affect baseball pitch velocity. Two of the studies looked between different pitchers and one study looked at variations within each pitcher. Motions during delivery were analyzed using a high speed (200 frames per second) infrared three-dimensional motion analysis system.

Results

In the study by Matsuo and others, pitchers with higher ball velocity were compared with pitchers with lower ball velocity. Four significant differences were found between these two groups. Compared to the low ball velocity group, the higher ball velocity pitchers demonstrated less lead knee flexion velocity after front foot contact and greater lead knee extension velocity at the time of ball release. Extending the lead knee in this manner may provide stabilization allowing better energy transfer from the trunk to the throwing arm, and could be a critical factor in pitch velocity. Maximum shoulder external rotation and forward trunk tilt at ball release were also greater in the higher velocity group. Greater shoulder external rotation causes a stretch of the internal rotators allowing energy to be stored in these muscles, and creating greater internal rotation during the arm acceleration phase.

Two variations were found in the timing of events. Maximum elbow extension angular velocity and maximum shoulder internal rotation angular velocity occurred earlier in the motion of higher velocity pitchers. The maximum shoulder internal rotation angular velocity also occurred closer to the moment of ball release in the higher velocity pitchers. This optimal timing may aid in generating higher velocity pitches.

Another finding of interest is that early in the pitching motion, the two groups were dissimilar in the timing of their movements, while their later movement timing was much more similar. This implies that early trunk and torso movements are more varied among pitchers than late arm movements.

In the first study by Stodden and others (2001), pelvis and upper torso variables were studied in 19 elite baseball pitchers. The study found that when the arm was completely cocked back (that is, maximum shoulder external rotation, or “MER”), more “open” pelvis and upper torso orientation correlated with increased ball velocity. More open pelvis angle at the time of ball release (REL) also correlated with increased pitch velocity increased. Additionally, pelvis angular velocity from front foot contact to MER, and upper torso angular velocity from MER to REL increased with increased velocity.

The data indicate that a pitcher who is able to position himself properly, and rotate his pelvis and upper torso more quickly is able to generate greater momentum. Theoretically, this increase in momentum leads to greater velocity of the throwing arm and thus greater pitch velocity.

The most recent study by Stodden and others (2005) showed that for a given pitcher, increased elbow flexion torque, shoulder proximal force and elbow proximal force produced greater ball velocity. In addition, the maximum shoulder horizontal adduction occurred later and maximum shoulder internal rotation occurred earlier at greater ball velocities. Higher ball velocity also resulted in decreased shoulder horizontal adduction at foot contact, decreased shoulder abduction during acceleration, and increased trunk tilt forward at ball release.

Conclusion

A pitcher with increased shoulder external rotation, faster pelvis and upper trunk rotation, and greater front knee stabilization and extension will throw with greater ball velocity. Improved timing to maximize arm velocity closer to the time of ball release will also help ball velocity. Increased torque and force produced at both the shoulder and elbow will also lead to greater ball velocity.

Copyright © 2000, American Sports Medicine Institute
December 18, 2007

http://www.asmi.org/asmiweb/research/usedarticles/highlowpitches.htm

The start of a 40 yard dash is first based on the athlete’s explosive power to help get them from a static position out into the drive phase of the sprint. Many coaches today have their athletes start in a 3 point stance athlete stands with front foot 2-6 inches from line depending on the athletes size and back foot 2-4 inches from front foot with toes facing forward. The athletes front knee should be bent nearly at 90 degrees and back leg around 120 degrees with hips slightly above knees, back flat and chin tucked. The left arm is bent at 90 degrees at the hip if the left leg is in front, and the right arm is on the line with thumb pointing towards your left foot and index finger point to the right. The athlete’s right shoulder is directly over the right hand with the athlete’s weight leaning forward.

Once the athlete has left the static position the athlete is now in the acceleration or drive phase. Michael Gough (2006), defines the acceleration phase from the initial movement of ground contact until the athlete reaches top end speed. A powerful triple extension of the hip, knee, and ankle joints is important for maximum power development off the start. Forward body lean is critical during the acceleration phase with the shoulders always over the hips. Most coaches want the athlete driving out in a 35 to 45 degree angle with elbows at 90 degrees and driving their heel over their knee with foot dorsiflexed and foot striking under hips. In fact, research by Weyand, Sternlight, Bellizzi and Wright (2000) indicated that the force applied at ground contact is the most important determinant of running speed. Ken Jakalski (2008) states in his article that the dorsiflexion of the ankle is the “magic bullet” of the sprint cycle. He explains this of the dorsiflexed ankle because it puts a stretch on the gastrocnemius, soleus and achilles complex which contributes to knee flexion and hip flexion. He goes on to explain that if the athletes does not dorsiflex the ankle, the gastrocnemius soleus and achilles complex cannot help out as a leg flexor. If the gastrocnemius cannot assist in this process, another muscle group will, which are the hamstrings. Hamstrings should not serve a primary role as knee flexors they are hip extenders, not knee flexors. If the hamstrings are called upon to assist in knee flexion, they will be less effective in carrying out their primary responsibility.

The next phase of the forty yard dash is maximal velocity. This takes place for the last 12.66 yards. Michael Young (2007) of the USA Military Academy and Human Performace Consulting explains there are three primary goals of maximal velocity sprinting: preservation of stability, minimizing braking forces and maximization of vertical propulsive forces. Preservation of stability is the body’s ability to stay in perfect posture for the sprint because when stability is disrupted the loss of elasticity occurs. This stability relates to the athletes core for the most part, think of a squat an athlete holds their breath on the way down to support their back and keep their spine protected. The next goal is to minimize braking forcing which is any force that act in the opposite direction of the desired movement. The primary cause of excessive braking forces is making ground contact too far out in front of the athlete’s center of mass. This can go back to the stability goal because if an athlete has good stability the athlete is less likely to lean back or stand strait up which tends to disrupt the foot strike under the hips. The last goal is maximization of vertical propulsive forces which is the distance traveled in the air before ground contact. Vertical propulsive forces help the athlete with a more effective ground contact position and an increase in negative foot speed which when the foot is moving backwards at ground contact with respect with body moving forward; which, in turn helps the athlete accelerate through the line. Another benefit to the maximization of vertical propulsive is an increase in leg stiffness which is the ability of the legs to act like a spring during contact. Actually, Bret, Dufour, Messonnier and Lacour did study on leg strength and stiffness as ability factors in 100 meter sprints and found that leg stiffness is critically important to maximal velocity sprinting and the maintenance of momentum developed during the acceleration period of a sprint.

Throughout this paper one can see that there are many detailed mechanics through a 40 yard sprint. In a recap we know how to start, we know during the drive phase the athletes elbows are firing past the hips to the shoulders at 90 degrees, the heels are driving up over the knee, the shoulders are in advance of the hips and the athlete is making ground contact beneath the athletes hips which helps drive the athlete forward. During max velocity phase the athlete is doing everything that is in the drive phase except now we are trying to aim for more of a vertical propulsive movement. There is many other factors that go into sprinting for instance breathing, power and strength but for the purpose of this paper I am just explaining the mechanics of a sprint.

Now, that sprint mechanics are understood, what are some improper mechanics that athletes usually do and how can they be fixed. For starters many young athletes have problems with mechanics and it starts with their posture. Most young athletes have tight hips, glutes, hamstrings and gastrocnemius, soleus and achilles complex, internally rotated shoulders and an everted foot due to sitting in class all day. Think about if these kids are in flexion all day and that is what their body knows. So, how can these athletes improve their posture and the answer is through corrective exercises. Pete Egoscue suggests in his book Pain Free to do arm circles for internally rotated shoulders, and many other great corrective exercises for the hips, glutes, hamstrings and gastrocnemius, soleus and achilles complex. But, the most important corrective exercise when it comes to sprinting is foot circles. If an athlete has a foot that is everting and supinating the athlete may lose up to 2/3 or more of surface area and all important assistance of the knee and hip and their associated musculature (48). Once foot circle are performed the athlete feels an increase on surface area as well as more strength because of the assistance of the knee and hip so, if an athlete increases surface area, the athlete then increases force and if the athlete increase force the athlete in turn increase speed with proper sprint mechanics. The next error most athletes are with their elbows many athletes kick their arm back to 180 degrees past their hip which turns their arm into a long slow pendulum. Some athletes cross their bodies with their arms and many do not lock their wrist out which can inhibit the stretch reflex mechanism in the athletes shoulder if the hand supinates past the hip. These improper elbow mechanics can be improved by seated arm swings drills and arm circles. Brown and Ferrigno (2005) explain seated arm drills Starting Position: Seated on the floor with the legs straight out in front of you. Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed. Your hands should come up to about shoulder height and should go past your hips in the back. Be careful to not bounce off of the floor as you swing your arms faster. Other problems athletes have is driving heel over knee, driving off of their power pads, heel contacting ground and shoulders not over hips. To help improve these faults there are the Mach Drills invented by Gerard Mach. A cornerstone of his system was the A B & C drill series. Mach (1977) broke the stride into its components parts, knee lift, foreleg action and the push off through the drills. The A Drills were designed to work the knee lift component. The B Drills were designed to work on foreleg reach or pawing action. According to Mach All exercises with leg extension and active down are special exercises to strengthen the hamstrings (6). Mach (1977) also explained The marching and skipping exercises were designed to develop the technique required for body lean, arm action, high knee lift, leg extension, and keeping the center of gravity high, but did not emphasize the strong driving forward or push forward action and the C Drills were designed to work on push off and extension (6). Brent McFarlane uses similar drill for improving speed and technique as does Tom Shaw. Other ways to enhance performance is by doing explosive Olympic lifting and plyometrics. In fact, Eduardo S¡ez, Gonz¡lez-Badillo, Juan Jose, Izquierdo did a study on Low and Moderate Plyometric Training and found that the lower training frequency produced a greater jumping and sprinting gain compared to high frequency. Therefore, sometimes as a coach remember less is more.

In closing, one can see how complex and how much detail goes into sprint work. Again, there is much more that goes into sprinting besides mechanics for instance strength, muscle fibers, breathing and etc. Finally, remember that the start and the finish of a sprint are equally important and if you want to run a good 40 yard dash there is much more than just genetics that come into play. In the words Vern Gambetta used in his article about speed drills there are many roads to Rome and another famous idiom there are many ways to skin a cat. What this mean is coach the drills and training that work for your athletes.

References

1. Bret, C., Rahmani, A., Dufour, A.B., Messonnier, L., and Lacour, J.R. (2002). Leg strength and stiffness as ability factors in 100m sprint running. Journal of Sports Medicine and Physical Fitness. 42(3): 274:281.
2. Brown, Lee and Ferrigno, V. (2005). Training for Speed agility and Quickness: Champaign, IL: Human Kinetics.
3. Eduardo S¡ez, Gonz¡lez-Badillo, Juan Jose, Izquierdo, Mike .Low and Moderate Plyometric Training Frequency Produces Greater Jumping and Sprinting Gains Compared with High Frequency. Journal of Strength and Conditioning Research. 22(3): 715-725. 2008.
4. Gough, Michael. The Forty-Yard Dash for the High School Athlete. National Strength and Conditioning Association Journal. 28( 2): 24-25. 2006.
5. Jakalski, Ken. Sprint Technique and Speed Training. 2008. Enhanced Fitness and Performance.http://www.enhancedfp.com/sport-specific/track-and-field/400-meter-training-ken-jakalski
6. Mach, Gerard. Sprinting & Hurdling School. CTFA 1977: Page 6
7. McFarlane, Brent. A Basic and Advanced Technical Model for Speed. National Strength and Conditioning Association Journal. 15(5): 57- 61. 1993.
8. McFarlane, Brent. A Look Inside the Biomechanics and Dynamics of Speed. National Strength and Conditioning Association Journal. 9(5): 35-41. 1987.
9. Pete Egoscue (Author), Roger Gittines (Contributor) (1998). Pain Free: A Revolutionary Method for Stopping Chronic Pain: New York: Bantom.
10. Weyand, P., Sternlight, D., Bellizzi, M. and Wright, S. (2000). Faster top running speeds are achieved with greater ground forces not more rapid leg movements. Journal of Applied Physiology, 89, 1991-2000.
11. Young, Michael. Maximal Velocity Sprint Mechanics. Track Coach. No. 179. Spring 2007.