During the prime of the likes of Nolan Ryan, the popular way of generating more momentum back then was the “Stand Tall and Fall” style developed by Nolan Ryan and his pitching coach Tom House, who may have coined the term. This proceeded the popular style of “Drop and Drive” used by the great Tom Seaver. These two styles of pitching are still used today. What is changing is pitching mechanics are evolving from an art form into the world of science.

Instead of hearing terms like “Stand Tall and Fall” or “Drop and Drive,” we are now hearing terms like “Core Torque,” “Triple Extension” or “Scap Loading.” What we are learning is the more science we can put into pitching, the more benchmarks we have to help pitchers make their improvements. If pitching mechanics are only seen as an art form, then they are based on opinion, which has been the case for some time now. When pitching mechanics are seen as a science then through analysis pitching mechanics must meet certain benchmarks to be labeled efficient and effective.

What we have learned from these two styles, “Stand Tall and Fall” and “Drop and Drive,” is more momentum equals more velocity. What we know today is that digital science has proven that momentum is only effective if it transfers from the lower half to the upper half of the body before it can move into the ball at release. This is the importance of “Separation.” “Separation” is when the front leg lands and the back leg is extended, the back hip is around and the back shoulder and body weight is still back. Notice the picture of Tim Lincecum above in this position. You can develop all the momentum in the world with a Nolan Ryan leg lift or a Tim Lincecum jump off the mound but if you do not let that momentum travel up your body into the ball with proper “Separation” then this means you will be stuck with just your arm to generate the velocity of the pitch.

I like to use the analogy of a moving car. Imagine a car traveling at 100 mph. The drivers side door is closed but it isn’t closed all the way. All of a sudden the driver slams on the brakes and stops the car in its tracks. What would happen to the door? It would fly open because once the momentum of the car is stopped by the brakes, the momentum moves into anything that is not secured down. The door was not secured down, so it picked up the momentum and flew open. This is exactly how momentum must travel through a pitchers body. To transition from the moving car analogy into the delivery of a pitcher we could say the car is the legs and core of the pitcher and the door is the shoulders and arms. Once the pitcher puts on the brakes with his front leg during front foot strike and the shoulders are closed with weight back, then the momentum will travel into the shoulders and arms driving them open towards the front knee. If the front leg continues to stabilize, the momentum will jump into the ball once the shoulders and arms cannot travel any farther.

This analogy makes it sound simple but it is not because there is a sequence of rotational pivots that must rotate perfectly in order for the ball to reach your potential velocity. To learn more about these pivots read Pitching-torque-and-the-3-pivots. It is also a major feat to train your muscles to move your “car” at speeds that cannot be seen by the human eye but I believe it is possible and so should you. Purchase the Ace Pitcher Handbook for a complete training program to help you grow bigger, stronger, faster.

The Benefits of the Windup

1. This means no one is on base, so you potentially have more time to build momentum through your stride but you can also do this in the stretch.
2. This also means, you have more time once you start your delivery, to focus up on the target. Not to say you can’t do this in the stretch either.
3. It is a more intimidating position to face the batter which will give the pitcher more confidence.

The Benefits of the Stretch

1. You will throw your most important pitches here.
2. You have a more simple delivery mechanically.
3. You can get a good foot position on the rubber.

I believe that the deciding factor, of a pitcher who would either like to use the stretch or the windup without runners on base, is the foot position issue. You can get your foot in a more comfortable and athletic position when in the stretch. This would really benefit pitchers who are playing on bad fields. You know that mound that has a crater in front of the rubber that annoys the hell out of you! Here is a velocity quick tip that covers how to effectively position your foot on the rubber.

Pitchers that prefer the windup over the stretch, when acceptable, usually say the reason is because they feel more comfortable in the windup. If this is the case for you or your pitchers then this is fine. The only problem is if there is a significant difference between the pitchers delivery when in the windup as opposed to the stretch.  There should be no difference once the lift leg hip begins towards the target. Notice the video of John Smoltz below. His two deliveries are seamless between his windup and stretch.

I recommend pitching in the stretch more often because you will throw your most important pitches there. If you are more comfortable in the windup then this is usually because you throw more practice pitches in the windup. If this is the case, then I recommend throwing your bullpens in the stretch the majority of the time. This will also help you when you have runners on base. When runners are on base you must do your best to help your catcher to hold the runners on by being as quick as possible during your delivery. This means you may need to slide step. The problem is if you are a pitcher who likes to throw in the windup with a big leg lift, when in the stretch and slide stepping, you lose velocity. The key to not losing velocity in the slide step is focusing on the “Load” position. This position is when your hips are driving towards the target and you are squatting hard on your back leg. If you work hard to build momentum in the “Load” position, you can build as much momentum as you do with a high leg lift. Read my article on “Lift for Show, Load for Doe” to understand more about the “Load.”

I also recommend, when in the stretch, to start with your head and hips just inside your drive foot.  Have your feet almost shoulder width apart and your lift leg hip ready to fire to the target. This will help you get your lower half moving even faster to the target which will allow you to build maximum momentum along with optimal speed to hold base runners on.

It is important to remember that whatever you do to your delivery in the windup or stretch they must match each other once the hips begin moving towards the plate. If this does not occur then it will be very hard to stay consistent mechanically through the entire game. This will have a big effect on your balls to strikes ratio.

Most coaches do not coach “Separation” because it is a challenge. The only way to coach this component and to perform this component correctly you must focus on the “Hip Slide.” What I mean by “Hip Slide” is that your hips should be seen as a slide or car and when you first lift your leg to start your delivery, the slide must start down the mound. Everything else on your body must stay back while the slide is heading down the hill. Therefore the faster you can get your slide down the hill while holding everything else back, the faster your velocity. It is also just as important to velocity if the slide comes to a complete stop at front foot strike. The hips/slide must stop, so the momentum it generated, is transfered up the core, into the shoulders, into the arm and finally the ball. The reason you must focus on the hips to develop “Separation,” is because if the hips move faster than the shoulders, you will create good “Separation” naturally.

Driving your slide down the hill as fast as possible and slamming the slide into your front leg to completely stop its momentum, is your best opportunity to generate your potential top velocity. It is also just as important the distance the slide covers before it is stopped by the front foot strike. This distance is called your stride. A good stride is at least your body length. A good stride means that you had more time to generate momentum before front foot strike.

When your slide is building momentum down the mound while you are holding everything else back, which is called “Loading,” this will increase your stride length. The best way to perform this is by “Loading” hard on your back side until your back knee starts to straighten out. Once it begins to straighten, you must triple extend your back leg, to add that last push to your slide which will build more momentum and increase your stride. Read my article “Lift for Show, Load for Doe” to learn more about the “Load.”

The two greatest pitchers of our time is Nolan Ryan and Roger Clemens. Their success came from their genetic make up and also their work ethics. Both of these pitchers had intense training programs. Roger Clemens was even using illegal drugs to enhance his work ethic and increase his improvements. Both of these pitchers grew bigger, stronger, faster in their careers and they both threw harder the older they got. This is because their work ethics improved their overall strength, which helped keep their flawless mechanics consistent and efficient. If they had slacked on their off-season training programs then you would have noticed a decline in their careers. This wasn’t the case and it is known today that they both where extremely hard workers.

Nolan Ryan and Roger Clemens careers are proof that proper weight training and plyometric training will lead to a successful career. So why do coaches ignore this fact? Because they usually do not have first hand experience. If you want to be a high performance machine then you must train your body to become one.

Why should pitchers use a good strength and conditioning program?

1. To enhance pitching mechanical efficiency, which will lead to more consistency and increased longevity.
2. Help the body heal faster.
3. Develop fast twitch muscle fibers which have a higher capacity for explosive energy.

The major misconception of pitching, that continues to ruin arms, is the belief that velocity comes mainly from the arm. Stop thinking with your arm! This will cause so many problems mechanically and physically your career will eventually come to a halt. You need to beat it into your head everyday that your legs and core throw the ball and the arm follows and guides the pitch. When starting your delivery on the mound your first step should NOT be lift leg so I can break my hands and get my arm moving fast. This is pitching with all your arm. This is only recruiting your arm to handle the workload of the pitch. You must learn to recruit from the major muscle groups in the legs and core, to handle the workload of the pitch. In return this will generate so much more velocity and save your arm from absorbing all of the stress.

Pitching from the bottom or ground up is visualizing your lift leg as a log you are about to role down the hill or mound. Pick it up, feel its weight, hold back your upper body and throw the log down the hill leading with your butt to the target. It is extremely important that you load your weight back while the front leg moves to the target. Notice the picture above of Gagne in this “Load” position. Notice his weight is back, his back leg is sitting and his lift leg is moving to the target. This is the essence of bottom up pitching. Now notice the young man in the picture to the right of Gagne. He is almost at the same moment in the delivery but he is in a different position. His weight is forward, his arm is up and his stride is short. The difference between the two pictures is, once Gagne’s foot lands he can then transfer all the weight that he is loading in the back leg into the pitch. The young man has no weight loaded and is forced to only whip his arm to generate any velocity. The young man is pitching from the top down and he will be one of Dr. Andrews next patience if he does not make the adjustment.

Another sign of pitching from the top down is driving your glove hand to the target. This will also throw your weight forward preventing the “Load.” If you are a pitcher who pitches from the top down then thank God you read this article. You know need to understand what you are doing to cause this and learn to pitch from the bottom up. If you can make this adjustment, you will not only save your career as a pitcher, but you will increase your velocity by about 10-15 mph. The problem is this adjustment isn’t easy! It will not happen over night or within the year. It is a long process of changing muscle memory that you developed when you were very young. This means you will need a coach or video analysis to make this adjustment. You will also need to understand how to finish your delivery from the “Load” position and most important you must work on this adjustment everyday.

Please do not let this article discourage you. You have been given a gift with this knowledge. Most pitchers in high school and even college do not understand this consciously or subconsciously. Therefore this will put you ahead of the game.

When I speak of long toss, I mean throwing the ball more than 120 feet. This means throwing the ball farther than from home to second base. To make this easy to understand and for you to base your opinion, I will break long toss down into a list of pros and cons.

The Pros of Long Toss:

It is a max effort exercise which is pushing the body to generate more force to the ball. If performed with total body mechanics, this can train and help develop the total body. Long toss mainly trains the “Load position.”

The long distance toss increases the chance of error in locating the target. This is training accuracy for long distance.

The Cons of Long Toss:

It is a max effort throwing exercise which is putting a lot of stress on the arm. Especially the decelerator muscles. If a pitcher has poor mechanics and throws with more arm than body, then long toss can be very destructive to the pitcher. If you are looking for an overall total body training program I would suggest mixing Olympic lifting and plyometric training with a throwing program that does not over throw the arm.

It is training long distance accuracy which is a different release point than 60 feet pitching accuracy. If performing long toss, it is important to finish throwing  from at least 60-65 feet after throwing long, to re-establish your pitching release point.

The mechanical difference from long toss to pitching on the mound, is almost the same difference as playing home run derby as opposed to hitting off of a live pitcher. There is a mechanical adjustment from hitting slow pitches intended for home runs, to hitting hard pitches intended to strikeout the hitter. This adjustment is proof that throwing long toss to pitching has a placebo effect (A placebo is anything of no real benefit which nevertheless makes people feel better.) For example, hitting the home runs in a home run derby would build confidence, which then would effect how you perform against a live pitcher. Just like throwing the ball 350 feet would give you more confidence when you start throwing the ball at 60 feet. It is now a shorter distance and it requires less effort, so you feel a lot more powerful. This is because throwing the ball 350 feet gives a visual measurement of your strength. To help you understand this point I ask this question. Which way do you think it is easier to tell who is throwing harder? The difference between a pitcher throwing 85 mph to a pitcher throwing 90 mph, or the difference between a pitcher throwing 310 feet to a pitcher throwing 350 feet.

There is a difference in mechanics for a pitcher throwing at max effort from 70 feet away to 350 feet away. The difference is in the release point. A pitcher should always throw with the same release point because it is crucial for velocity and accuracy. Continuously changing release points from throwing long toss to pitching on a mound will effect a pitchers consistency. Therefore, the only reason to perform long toss is for the placebo effect. It is just like taking an over the counter supplement that says it will increase your muscle mass. It gets you all excited and pumped up, but this doesn’t mean it is actually working. If this feeling is all that matters to you, then keep playing long toss. Otherwise, if you feel the placebo effect is a waste of time and emotion, then I would suggest you train your pitching delivery the same ever day. Constantly making mechanical adjustments to increase your velocity on the mound, without putting a lot of throws on your arm. You will see more velocity gains from a total body training program than from a long toss program any day.

Scap Loading Issues

The problem with coaching Scap Loading is that it can promote the infamous inverted W.  The inverted W is the mechanical flaw linked to many rotator cuff and UCL injuries in professional baseball. This is when the elbows fly above the shoulders during the stride and before the shoulders fire towards the target. Scap Loading can lead to this issue because Scap Loading is the throwing of the elbows behind the back during the stride. Throwing the elbows behind the back or above the shoulders is both considered putting the shoulders and elbows in what the Physical Therapy world calls the “Red Zone.” This is a vulnerable position for the arms to be in during an explosive movement like pitching.

If you have ever watched a Major League Pitcher in slow motion you will most always find the pitcher putting his elbows behind his back or maybe even above his shoulders. It would be impossible for a Major League Pitcher to throw a 90+mph fastball without Scap Loading. This is almost proof that Scap Loading is a reaction to the stride. In my experience coaching myself and coaching pitchers is that slower strides create more Scap Loading. This is why I do not coach Scap Loading. The only time I coach a voluntary action to load the scapular is when a pitcher has such a quick stride that he is having a hard time preventing the shoulders from opening early. This is when I coach the pitcher to only load the scapular of the throwing shoulder. This will sometimes help the pitcher hold the throwing shoulder back into front foot strike to promote more hip to shoulder separation.

I really believe most pitcher coaches fail when they coach velocity through the upper kinetic chain like when coaching Scap Loading. Velocity comes from the body movements through force production of the lower half first and then the conversion of these body movements and power into the upper kinetic chain. This means you will benefit more from coaching the force production in the lower half. This means Scap Loading is a failed approach to coaching hip to shoulder separation because hip to shoulder separation is a product of an action of an explosive lower half movement creating a reaction in the inactive upper half at front foot strike. Voluntarily Scap Loading the shoulders during the stride to promote hip to shoulder separation will take the focus away from the lower half speed and also activate the shoulders before hip to shoulder separation occurs at front foot strike.

3X Pitching

This approach, I have defined here, is the 3X approach to pitching. If you are a bit confused then start with this video to learn the entire 3X approach to pitching. This is the approach to pitching velocity that is behind the ever popular 3X Pitching Velocity program.

I have written about this component in just about every article on pitch velocity. I will once again define this into more detail. I am doing this because of how important it is to master the pitching component of “Separation.”

The picture here of Felix Hernandez pretty much says it all. You can see the “Separation” from his hips to shoulders. It is like he is a towel being rung out to dry. Tim Lincecum calls this tightening his “Rubber Band.” The “Rubber Band” being his core. To understand core torque and its effectiveness, you must understand how torque is generated in a 90 MPH pitcher.

When throwing a pitch, we rely on the rotation of three pivots. The hip pivot, collar pivot and the shoulder pivot. If we remove torque in one of these pivots then the other two are forced to handle more torque to keep the same velocity, which leads to poor velocity and injury. The most common loss of torque in young pitchers is because of poor “Separation.” To understand why this happens, let’s take a look at each pivot.

The Hip pivot builds torque just when the front foot lands and the back leg “Triple Extends.” View animation. This is the first pivot to build torque and it is important to achieve full range of motion in this pivot. If the hip pivot does not open completely to the target when the front foot lands, then you are not building maximum torque. The most effective way to build torque is with momentum. Without momentum, the torque is created with only a rotational force. A good example would be the old saying, “Squish the bug.” This would be turning the hip pivot instead of using the driving force from the legs and the fall, to build the torque. Using momentum to build torque is much more effective for generating top velocity.

In between the hip pivot and the next pivot I will discuss, this is the moment “Separation” must occur. If  “Separation” of the hips and shoulders DO NOT occur then the pivots are moving together. This combines the pivots into one pivot and the pitcher losses the opportunity to build core torque. This is because, when “Separation” occurs, the hip pivot and the collar pivot stay separate. The core is now stuck in the middle and forced to tighten or stretch like a towel or rubber band. Once again notice the picture of Felix Hernandez above with hip to shoulder  “Separation.”

The next pivot in the chain of building maximum torque would be the Collar pivot. The collar pivot occurs after “Separation,” or “Scap Loading.” If the collarbone or shoulders would have traveled with the hips, then this pivot would have built zero torque. This is like removing the back two tires from a race car. This is so important to velocity and longevity that it is surprising how very few young pitchers know about its importance. If the collarbone or shoulders stay back, while the hips open to the target, then the spine or core builds torque. Every vertebra of the spine begins to tighten like a towel being rung out. This is just like those little model race cars you had as a kid. The ones that you press to the floor and role back slowly on its wheels to wind the engine. There is a little rubber band like engine within the car that is building torque and when you let it go, BAM, it takes off. This is the same concept behind the pitching component “Separation.” This is why this component is so effective in generating top velocity. Adding more torque here means adding less torque to the last pivot. Which is the Shoulder Pivot.

The shoulder pivot is the most common and most familiar pivot. It is the pivot of the shoulder joint. When the arm externally rotates backwards this is building torque. The reason this pivot is so familiar to the average pitcher is because it is the easiest to use. This is only because it is used all of the time. It opens bottles, doors, used with a screw driver and any other house hold tools. It is very important to a persons quality of life. The problem is the shoulder pivot or joint is designed with a very delicate and intricate system of muscles. This is because it is the only multidirectional joint in the body. The key to top velocity and a long career is preventing this pivot from handling most of the torque. This pivot should mainly be used to guide the pitch to the target.

To visually understand how to  build torque in all three pivots is a lot easier than actually performing the task. The reason is because we are dealing with three pivots. For each pivot to build torque and then to use that torque to generate velocity, takes as much timing as physical strength and coordination. Learning this timing can take an entire career. This is why it is important to continuously analyze your pitching mechaincs to make sure you are building maximum torque within the first two pivots and using that torque to generate top velocity in the 3rd and final pivot.

It is very important to remember the keystone to this entire system of pivots is “Separation.” Master this component and the rest will come naturally. Best of luck!

The drill below should be performed 2 – 3 days a week, for at least 3 – 4 months. The drill should also be performed after completing the “Flexibility Training” portion of the Fusion System which can be found in the Ace Pitcher Handbook included in the 3X Pitching Velocity Program.  You will also find a ton more drills in the 3X programs. Try to push each drill to muscle fatigue, if possible.What you will need to perform the drill is your glove, a hiking or weight belt and some resistance bands or tubing. All of these products can be purchased here at the Equipment Store.

The purpose of this drill is to learn how to develop more momentum in your lower half through triple extension (3X) and use that momentum to build torque in the core. Connect the bands to the belt and then to a fence or preferably have someone hold the bands.

Instructions:

Start in the stretch position, with the bands held tight behind you.  Lift your leg and lead with your front hip towards the target as you drive the belt forward, as if you are pitching the ball. Remember to keep your head over your belt buckle as your hips move forward and do not let your back knee bend forward over your back toes. Now, move into the “Load” position (select “Load” to view). This will help you build more momentum.

This picture does not show a good stride because of the frame restrictions. Triple extend your drive leg before your front leg lands into a full stride with at least a 6 inch drag line in your back foot. The goal is to generate as much power as possible, without letting your shoulders commit to the target. Drive your back hip through hard, by kicking your drive leg ankle through before your front foot lands. You should work hard to get your back hip close to your front knee and your back shoulder over your back leg when finished, like in the picture.

If you are having a hard time holding your shoulders back, as you drive your hips forward, then use a broom stick to keep your shoulder back and loaded.

The goal of the drill is to train momentum by building as much power as possible through triple extension in your back leg. DO NOT let your shoulders travel with your hips. This will prevent you from using your hard earned power to build torque in your core, like in picture #2. You want to generate as much hip to shoulder separation as possible.

Most pitchers do not have any understanding of optimal core torque. If this is the case, when you hit Pic #2 it may feel awkward. Just make sure you are in the same position as the picture. This component is called “Triple extension and separation.” This drill should fatigue your hips and legs. Work Hard!

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