BASEBALL POWER TRAINING SYSTEMS FOR PITCHERS |
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| Why Understanding Pitching Mechanics Are So Important To Training and Vice-Versa We've all heard the expression "only as strong as the weakest link". The goal of training is to maximize the power of each link in the pitching process. But each link must be powerful to achieve maximum pitching performance. More and more you hear the term "specificity of training". Specificity says that developing power for motions not specific to pitching is a waste of time and worse will decrease your overall pitching power. BE CAREFUL HOW YOU USE THIS INFORMATION. Motions that do not "appear" to be specific to pitching are very important to developing maximum velocity and control. In order to develop the most effective training program, we must understand the exact details of the pitching process (pitching mechanics). Training methods are determined primarily by mechanics. This is why heavy upper body strength training has gotten a "bad rap". Heavy upper body training is an important part of the process of achieving a pitcher's maximum velocity. But it must be done in accordance to the needs of "specificity" (meets the needs of the mechanics). VICE-VERSA Just as mechanics dictates training. Training dictates mechanics. Remember the chain being only as strong as it's weakest link. If there is a weak physical link (legs, mid section, upper torso, arm, etc. not maximized for maximum power) then your mechanics will suffer. Your mechanics will accommodate your weak link. We believe this is one of the reasons that every pitcher cannot have the exact same mechanics (physical differences between pitchers). A pitcher who is 6'5" and very lean can sequence his body differently than a pitcher 5'9" and built like a fire plug and VICE-VERSA. Pitching Mechanics: Fact versus Opinion Every book or video on pitching mechanics that we are aware of is based almost exclusively on that persons experiences as a pitcher or coach or both. They are based on the "opinion" of the author/producer of the book or tape. We also see significant differences between what one book or tapes identifies as "pitching truths" and another's. One says push, another says pull. Some even claim to base their information on "science and research". If there is "one best" system and all pitchers should do exactly the same things, why are there so many "successfully different" ways of throwing a baseball? In reality every book or video takes you just so far (gives you the basics and starting point) and then relies on the players trial and error process to determine ultimate success. They take the attitude that If you are not successful, then it's your fault for not working hard enough. If you are successful then credit for the success must be the result of their program. The difference between Fact and Opinion. At SETPRO we take a different approach. Most pitching programs have little factual or scientific support. They'll site a few references like the American Sports Medicine Institute (fixes broken arms as opposed to building arms so they don't break) They usually have some "gimmick" or opinion to catch your attention. Some examples. Gimmick: Never push of the rubber. Only pull off the rubber. Fact: Kerry Woods becomes "air-borne" pushing off the rubber. The sequence is stride (rotate/push) and then pull. Gimmick: Throwing over the top is bad. Fact: try telling that to Mike Musinna (throws almost straight over the top). Arm slot problems are caused by poor body alignment (leverage/alignment problems). The body can actually generate its greatest leverage from a high 3/4 arm slot position. Based on body type, motor abilities, and other factor's, throwing over the top may be most effective for that pitcher. Opinion: Throw from the high cocked position. Fact: 95 out of 100 major league pitchers do not throw from the high cock position. High cock is defined as forearm perpindicular to the ground. Throwing from a high cock position is what an infielder does. Scouts look for a lively arm. Throwing from the high cocked position is not a lively arm. Opinion: Wait until your front foot plants before trying to rotate your hips. Fact: hip are not responsible for rotation, hip joints are. Hip joints reach maximum rotation speed BEFORE foot plant. If you wait until foot plant you will never achieve your maximum velocity potential. You CANNOT pull your hip around at foot plant. We start with this question: "what does it take to repeatedly throw a baseball at maximum velocity and movement to a predetermined location?" To answer this question we employ every tool and piece of information possible. Physics, biomechanics, neurokinesiology, motor-skill learning and research and observation. Have we found the secret to instant success? No. Have we discovered universal truths. No. What we have achieved is a more complete understanding of the pitching process. We have learned that many of the methods being taught and used used are at best of minimal benefit and in many cases worthless. Much of our pitching mechanics is based on analyzing major league pitchers, past and present and applying the principles of physics and physiology. Every other pitching program treats the symptoms and not the problems. Symptoms are things like staying closed, rushing, weight back, balance. While the real problem is maintaining synchronization. The problem with treating "symptoms" and not the "problem" is that in treating the symptom you may limit your future maximum capabilities. This is especially dangerous when untrained parents and coaches try to use these "cook book" methods causing serious and irreversible damage. When all is said and done performing to your maximum pitching potential is based on the following principles. 1. Rate of Force Development. Developing as much force in the shortest period of time and applying it as long as possible to the baseball. Physiologists use the term Rate of Force Development (RFD) to describe how fast the muscles develop force. Major league pitchers like Roger Clemens and Billy Wagner have exceptional RFD ability. Training for RFD is not the same as training for strength alone or speed alone. If you cannot develop fast RFD then you must keep the force on the ball longer. Pitchers like David Wells, Kevin Brown and Tom Glavine fit this category. 2. Synchronization. All of this stuff about pulling off the rubber versus pushing, keeping your weight back, staying closed, when to rotate, high cock position, etc., etc. is really just trying to keep you synchronized. Throwing and swinging involve the "kinetic chain principle". Getting all of the body parts in synchronization results in maximum performance. The faster you can move the body parts and keep them in sync, the harder you will throw. 3. Leverage. How hard you throw depends on the amount of force you can apply to the baseball AND the length this force can be applied for. We call this leverage. Arm slot, tall and fall, weight distribution, shoulder position, etc. have different effects on your ability to either develop force and the length of time this force is applied. Some pitching "experts" maintain that you need to have a specific arm slot to throw hard. This is totally false. You can throw as hard over the top or low three quarters. It all depends on body type and leverage. Sandy Koufax, Juan Marichal, Bob Feller, Warren Spawn threw over the top. Walter Johnson threw low three quarters. Nolan Ryan, Roger Clemens somewhere in between. There are six different direction in which leverage is created (planes of motion). Most pitchers only try to maximize one (forwards). 4. Stretch reflex of the body and stored energy in the muscles and tendons. As much as 30% of a major league pitchers power is derived from muscle stretch not muscle contraction. This is what separates the prospects from the non-prospects. Most pitchers never learn how to develop this power. Rapid stretch causes two things to happen. Stretch reflex response (some call this plyometrics response). And stored elastic energy in muscle and connective tissues. Just doing plyometrics exercise for the lower body will not teach you how to develop and use this power. 5. Neural recruitment. The mind determines the ultimate speed that you will throw at. Research by Donald Sale (renowned muscle researcher, University of Toronto) has shown that for high speed muscle events (throwing and swinging), that the "intent" to move fast (mind saying MOVE FAST) is as important as the condition of the muscles themselves. SETPRO has pioneered the use of feedback to increase bat and throwing speed. feedback is necessary to provide the mental stimulus to move faster. 6. Specificity and Periodization of training. No two players respond the same way to training. A 10 year old has totally different needs than a 16 year old who has totally different needs than a 22 year old. SETPRO is the leader developing of Sport Specific Training Systems for baseball. There are 4 training variables that must be adjusted to every player. Type of training, Intensity of training, Duration of training and Frequency of training. To achieve maximum results, each one of these factors must me selected wisely. 7.From motor learning research we have learned that unless you are just learning how to throw, the act of throwing a baseball for maximum velocity and control cannot be broken up and practiced as discrete or separate pieces. Therefore training has to distinguish between improving mechanics and improving the bodies ability to develop power. Appropriate training methods must be developed for both. |
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