Pitching Velocity Drills – The Sled
December 8, 2008
The main purpose of a Drill, is to practice a component of the delivery that will help to correct a mechanical flaw. I also believe it is important to add resistance to a drill to help imprint the new muscle memory.
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. You can also find more drills in the handbook. 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 at any sports store or even Wal-Mart.
The purpose of this drill is to learn how to develop more momentum in your lower half 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 kick out your front hip towards the target and drive the belt forward, as if you are pitching the ball. Remember to keep your head over your back leg as your hips move forward and do not let your back knee bend 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. Land on your front leg with a good stride, at least a 6 inch drag line in your back foot. The goal is to generate as much momentum as possible, without letting your shoulders commit to the target. Drive your back hip through hard, while pinching your scapula. 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 momentum as possible with your lift leg and triple extension in your back leg. DO NOT let your shoulders travel with your hips. This will prevent you from using your hard earned momentum to build torque in your core, like in picture #2.
Most pitchers do not have any understanding of 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!
Purchase the Ace Pitcher Handbook for more drills and to learn the 6 Components of Pitching.
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Loading ...Written by Brent Pourciau · Filed Under Drills
Tagged: 4 months, ace pitcher, baseball drills, baseball ing drills, drag line, Drills, fence, flexibility training, fusion system, handbook, hard time, harding, hips, instruction, learning, legs, load, mechanics, momentum, muscle fatigue, muscle memory, muscles, performance, pic 1, pic 2, pitch, pitcher, pitchers, pitches, pitching, resistance, resistance bands, resistant, scapula, separation, shoulders, sled, sports store, stretch position, stride, target, the doe, timing, torque, training, Velocity, wal mart, weight
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Recent Comments:
- Brent Pourciau: I answered this question in comment 38. I said 1-2 mph but it would take a dynamic before... Read more
- mariners: yes.. but i’m asking if an increase in flexibility can add velocity to your ball. Also..... Read more
- Brent Pourciau: You should perform a good Dynamic and Static stretching routine before any event. Practice... Read more
- mariners: are you talking about stretching before a game?? Or gaining flexibility over time a long period... Read more
- Brent Pourciau: No not 8-10mph. 1-2 mph maybe but this is a sensitive issue. Cold static stretching has... Read more
Translation
[...] Velocity Drill :: The Sled [...]
If one will scrutinize slow or step motion video clips of proper pitching movements properly executed from the ground up one will notice that Pitching approaches are or should be “REVERSE”"NEGATIVE”"SEMI” “CIRCULAR” “HIP”" “LOAD UP” movements, then followed and executed with a “LINEAR” rear hip, led, drive “FORWARD” “LINEAR” “SIDE WAYS” body movement to the front foot touch down, in other words pitching is or should be a “REVERSE” NEGATIVE” “SEMI- CIRCULAR” ” HIP” load up movement followed by a side ways”LINEAR” body, rear hip led,drive to front foot touch down, body movement.
What I continually hear is, especially for the hitting approach is one must go back first rightly so, and this is what I view, batters leaning straight back, one must go, “ROTATE around and back and take their very short forward step at the same time to start the pendulum effect, movement, of the whole rhythmic, pendulum sequence which when executed properly from the ground up generates one’s total load up, hands included, “THE HIPS LEAD THE WAY” throughout the whole hitting approach sequence from the start to the completion and is the creation of ones natural hitting power etc. some are under the false impression that the hands and arms are what starts it all,”ABSOLUTELY NOT” As Mr. Ted Williams, The most intelligent hitter of them all taught us all years ago, “THE HIPS LEAD THE WAY” “Mr. Ted” personally figured out what he needed to do to beat the field switch confronted to him by his opponents and proceeded to defy those people by hitting to all fields with consistency, power and average, and by the way I had an acquaintance of mine tell me that those players in his days hit against 50 mph. fast balls and that they could not play major league ball today, He is about as uninformed and air headed as these batters of today who swing from their butts, hit some home runs and maybe hit their weight.
Well I imagine there are some of you out there who disagree with me so let’s hear from you and even those who agree, as can be noticed I am a rhythmic, rotational type baseball person, whether it be throwing or hitting, “RHYTHMICALLY” reverse,”ROTATE” “SET” “RHYTHMICALLY” forward “ROTATE” “RHYTHMICALLY” EXPLODE” FORWARD” etc.
This is basically where it is at and basic is where it all needs to begin.
A belated happy thanksgiving and a very happy, safe and successful new year to all.
Don Ervin
kom_ervin@yahoo.com