Are you looking for the real 90mph formula? You found it!
Pitching velocity is an important factor in a pitcher's performance in baseball. Pitchers at all levels of the game value the ability to throw rapid and accurate pitches. The "90 mph formula" is one hypothesis that has gained traction in recent years. Hip abduction, internal and external rotation, hip extension, hip flexion, trunk rotation, vertical jump, body weight, broad jump, lateral broad jump, Y-balance lower body test, 10-yard sprint, grip strength, and unique biomechanics are all factors in this formula. In this post, we will go further into the components of the 90 mph formula, examining the relevance of each factor and how it contributes to obtaining ideal throwing velocity.
Anthropometrics: The 90mph Formula
Hip Abduction: 55 Degrees is included in the 90mph Formula
Hip abduction is the movement of the leg away from the midline of the body, which is important in generating power during the pitching motion. Hip abduction of 55 degrees is included in the 90 mph formula. This range of motion enables pitchers to properly engage their lower body, resulting in enhanced force transfer across the kinetic chain.
Internal/External Hip Rotation: 45 Degrees
Internal and external rotation of the hips are critical components of the 90 mph formula. During the pitching motion, these movements allow pitchers to generate torque and rotational power. Pitchers may successfully harness the power generated by their lower body and transform it into velocity on the mound with a range of 45 degrees for both internal and external rotation.
Hip Extension: 25 Degrees
Another important aspect in the 90 mph formula is hip extension. It is the backward movement of the leg away from the midline of the body that propels the pitcher forward during the delivery. Pitchers with a hip extension range of 25 degrees can maximize their stride length and generate greater power, which contributes to higher pitching velocity.
Hip Flexion: 90 Degrees
Hip flexion is the forward movement of the leg towards the midline of the body. It is essential for maintaining ideal balance and stability during the pitching motion. Pitchers with a hip flexion range of 90 degrees can maintain a strong and balanced posture, aiding power transfer from the lower to upper body.
Trunk Rotation 90 Degrees is included in the 90mph Formula
Trunk rotation is an essential component of the pitching motion. The 90 mph formula incorporates a 90-degree trunk rotation. Pitchers can generate torque and rotational power with this range of motion, adding velocity to their pitches. good trunk rotation also aids pitchers in maintaining good delivery sequencing and timing.
Vertical Jump: 30+ Inches is included in the 90mph Formula
Vertical leap ability is closely related to lower body explosiveness, which is necessary for producing power on the mound. The 90 mph formula establishes a vertical jump performance threshold of 30+ inches. A high vertical jump shows great lower body strength and explosive power, which translates to higher pitching velocity.
Body Weight: 200+ lbs is included in the 90mph Formula
Body weight has an effect on pitching velocity. The 90 mph formula says that a body weight of 200 pounds or more is an ideal range for optimizing velocity potential. Increased bulk can help pitchers generate more power, allowing them to drive off the mound with more force.
Broad Jump: 9+ Feet is included in the 90mph Formula
The broad jump measures lower body explosiveness and power. A broad jump of 9 feet or more corresponds to the 90 mph formula, underlining the need of explosive leg drive in producing throwing velocity. A larger wide jump implies a higher capacity to properly transfer power from the lower to upper body.
Lateral Broad Jump: 7+ Feet is included in the 90mph Formula
The lateral broad leap, in addition to the broad jump, is an important component of the 90 mph formula. This test assesses a pitcher's lower body's lateral explosiveness and strength. A lateral broad leap of 7 feet or more indicates strong lateral power, which contributes to increased pitching velocity.
Lower Body Y-Balance Test: 40+ Inches (All Ranges)
A dynamic measure of a pitcher's stability, mobility, and flexibility is the Y-balance lower body test. The 90 mph method establishes a standard of 40+ inches for the Y-balance lower body test across all ranges. A high score implies good lower-body function and lowers the chance of injury, allowing pitchers to execute to their full potential.
10 Yard Sprint: 1.55 seconds is included in the 90mph Formula
Pitchers must have quickness and agility. The 10-yard sprint is an acceleration test that links directly to explosive actions on the mound. The 90 mph formula proposes running the 10-yard dash in 1.55 seconds or less, highlighting the importance of rapid bursts of speed in creating pitching velocity.
Grip Strength: 135+ pounds is included in the 90mph Formula
Grip strength is important in the pitching motion, especially the ability to keep a strong grip on the baseball. The 90 mph formula requires a minimum grip strength of 135 pounds or above. A strong grip improves pitch control and command, allowing pitchers to throw with greater accuracy and velocity.
Biomechanics: The 90mph Formula
The study of how the body moves and the forces acting on it is referred to as biomechanics. As indicated by the 90 mph formula, specific biomechanical aspects contribute to reaching optimal pitching velocity. The 50-degree force vector before leg drive, triple extension immediately before front foot contact, 40+ degrees hip to shoulder separation at landing, 50-degree forward trunk tilt at pitch release, and front leg extension at pitch release are all examples of these characteristics.
- 50-Degree Force Vector Before to Leg Drive: This aspect emphasizes the need of creating force forward before the leg drive. A force vector of 50 degrees ensures optimal energy transmission from the lower to upper body, resulting in greater pitching velocity.
- Triple Extension Just before Front Foot Strike: Just before the front foot strike, perform a triple extension, which entails simultaneously extending the ankle, knee, and hip joints. This coordinated movement produces the most power and explosiveness, resulting in a higher pitching velocity. The triple extension should be performed shortly before the front foot contact to maximize energy transfer and pitch speed.
- Hip to shoulder separation of 40 degrees or more at landing: Hip to shoulder separation is an important aspect in throwing mechanics. A hip-to-shoulder separation of 40 degrees or more allows pitchers to generate more torque and rotational power, which contributes to improved velocity.
- Forward Trunk Tilt of 50 Degrees at Pitch Release: This is the angle at which the pitcher's upper body leans forward during the pitch release. A 50-degree forward trunk tilt makes the most use of the body's momentum and allows for more efficient energy transmission, resulting in increased velocity.
- Front Leg Extension during Pitch Release: Extending the front leg at pitch release aids in the efficient passage of energy from the lower to upper body. A powerful front leg extension ensures a sturdy platform and helps pitchers to fully utilize their power, resulting in improved pitching velocity.
The 90mph Formula: FAQs (Frequently Asked Questions)
- How can I increase my 55-degree hip abduction?
You can integrate specialized workouts into your training plan to increase hip abduction. Hip abduction range of motion can be increased by performing side leg lifts, lateral lunges, and resistance band workouts targeting the hip muscles. Working with a trained strength and conditioning coach or physical therapist can give you with specific coaching and workouts.
- Does grip strength affect pitching velocity?
Grip strength is important for pitching velocity. Pitchers with a strong grip can retain control and stability when pitching, resulting in enhanced accuracy and velocity. Exercises for grip strength, such as gripping a tennis ball or utilizing grip strengtheners, can assist build grip strength over time.
- How can I improve my trunk rotation?
Exercises that build rotational mobility and strength can be used to improve trunk rotation. Exercises that target the core muscles involved in trunk rotation include medicine ball twists, cable wood chops, and Russian twists. Regular repetition of these exercises, together with good technique, can aid in trunk rotation and contribute to increased pitching velocity.
- Can I fulfill the 90 mph formula if I don't match all of the criteria?
While meeting all of the conditions of the 90 mph formula can surely help you achieve better pitching velocity, it's vital to remember that every pitcher is different. Some pitchers may be born with certain characteristics, such as higher hip flexibility or explosive power, whereas others may need to work on specific areas of improvement. Even if you don't match every element of the formula, working on general strength, conditioning, and appropriate pitching mechanics can lead to considerable velocity gains.
- How can I avoid injuries while working on my pitching velocity?
To avoid injuries while training for pitching velocity, appropriate mechanics, moderate progression, and enough recuperation must be prioritized. A complete strength and conditioning program that incorporates mobility exercises, dynamic warm-ups, and targeted strength training can assist maintain total body health and reduce injury risk. Seeking advice from trained professionals, such as pitching coaches and sports therapists, can also provide vital insights and ensure that you train safely and successfully.
- Is it possible to apply the 90 mph method to other throwing sports?
In baseball, the 90 mph formula is largely concerned with pitching velocity. While some components, like as hip mobility and trunk rotation, may be applicable in other throwing sports, the particular criteria listed in the formula may not. Each sport has its own set of needs and biomechanics, therefore while attempting to enhance velocity in a different throwing discipline, it's critical to consider sport-specific training and approaches.
Start the 90mph Formula at TopVelocity
Are you ready to realize your maximum pitching ability and aim for 90+ mph? Come to the 3X Velocity Camp, where our professional team will analyze your performance using the measures described in the article. Discover the path to 90mph and beyond by analyzing the existing limitations that may be holding you back.
You will participate in a comprehensive training program designed to improve your hip abduction, rotation, extension, flexion, trunk rotation, vertical leap, body weight, broad jump, lateral broad jump, Y-balance lower body test, 10-yard sprint, grip strength, and biomechanics at the 3X Velocity Camp. Our knowledgeable coaches will provide individualized advice and workouts tailored to your specific needs, assisting you in addressing your shortcomings and increasing your pitching velocity.
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