Tim has an “Over the top” release point and Randy has a “Sidearm” release point. I am not saying that every pitcher should throw the ball with a higher release point the shorter they are because there are benefits with all arm angles. What I am saying is a higher release point, using total body mechanics, will generate more core torque and in return increase velocity.

Now why would a higher release point generate more velocity?

This is because of the tilting of the body over the landing leg to allow the arm to extend up over the head at release. This tilting, shown in the pictures of Tim Lincecum in this article, works with gravity to add more weight to the back shoulder at the component of “Separation,” as listed in the Ace Pitcher Handbook, and also illustrated perfectly in the picture of Tim above. Just a small amount of extra weight applied to the back shoulder at “Separation” and “Triple Extension” of the back leg, will create optimal core torque. It is like someone pulling your shoulders back after your back leg drives and just before your shoulders fire to the target. Notice in the picture of Randy Johnson, his weight is balanced over his entire body more than Tim’s, therefore Randy’s core torque is minimal. Another indication that Randy does not have optimal core torque is in his back foot and hip. They are both facing first base in comparison to Tim’s, who is facing home plate. This is because Randy’s weight is leaning more towards first base, which is pushing his hips back towards third base, instead of giving them the freedom to fire with his back leg, open to the target, like in the picture of Tim above.

At this point in the article please DO NOT run outside and start pitching with your head hanging way over your landing leg side because the head is not the focus of the “Tilt.” The key factor in creating the “Tilt” is the position of the chest. The chest must be centered and balanced perfectly over the landing leg and as the arm begins to extend out and up to release the ball, the chest must position itself farther away from the release point to balance this position. This is why Tim’s head moves more to his glove side the closer he gets to his release point. This is where balance is critical because anything more to the right or left initially, is too much and will effect velocity and accuracy.

Another benefit of the “Tilt,” is it helps prevent a shoulder impingement because the glove shoulder will adduct lower and the throwing shoulder will abduct higher at release, removing pressure created by the acromion impinging the rotator cuff.

Related articles:

• “Triple Extension” creates optimal “Separation.”
• Tim Lincecum teaches Top Velocity
• Scap Loading and the Back Side to Pitching

Momentum

Rotational Torque

For momentum to effectively transfer to the ball, the pitcher must use all rotational pivots in order from the bottom up.  The hips must rotate before the shoulders and the shoulders before the arm internally rotates. For this to happen effectively these pivots must be free to rotate completely. Notice the picture of Tim Lincecum (Tim Lincecum is a phenom because of his size and ability to reach his top velocity continuously.)  Notice in the picture his weight is slightly leaning to his left. This would be like tilting an open door backwards so the open door slams closed due to gravitational forces. This gravitational pull is helping to create full range of motion in Tim Lincecum’s hips and shoulders at front foot strike. If he or the door was tilted the opposite way then these gravitational forces would work against his momentum by decreasing full range of motion in his rotational pivots. Using the force of gravity to increase the range of motion in your hips and shoulders will have a significant effect on your velocity. This is a big reason why Tim Lincecum can throw so hard for his size. He is working with the forces of nature to generate his power.

If you study the animated image here of Tim pitching you can see clearly the effective transfer of momentum through his rotational pivots. Watch his front leg land and his back hip rotate all the way around as his back leg triple extends. From here the momentum moves into the core because his front leg has stabilized  and his weight is being held back because his back shoulder is waiting for his hips to open to the target. This forces the core to tighten because the hips are rotating before the shoulders. His core looks like a rag being rung out or a rubber band being twisted at this point in the delivery. After this tightening of the core the momentum travels up into the shoulders. This torque pulls the back shoulder around and he sets the fulcrum, for the rotating shoulders, with his glove hand over his front leg.  The front leg continues to stabilize as his weight begins to shift over his front knee allowing the momentum to transfer into the final pivot. This is the shoulder pivot or the rotator cuff. Notice that when his trunk is fully forward, his arm is completely externally rotated. Now the arm fires like a rubber band and begins to rotate forward as also all the momentum from the body jumps into the ball like a passenger riding in a car and hitting a brick wall at 100 mph.

What Tim Lincecum continues to teach us is how to pitch with the entire body and that the arm is only along for the ride. This is exactly why little guys can throw so hard and old pitchers can still compete. Tim Lincecum uses gravity to aid momentum and his momentum to build torque in all of his rotational pivots. He also fires those pivots in the perfect order at the perfect time for effective momentum transfer. Everytime Tim Lincecum pitches, you should be watching because it is a lesson in Top Velocity.

Related articles:

• What is Momentum Pitching?
• Pitching Torque and the 3 pivots.
• The Hip Slide to Pitching Velocity

In my article Olympic Lifting Increases Pitching Velocity, I use Newton’s second law to prove why Olympic Lifting will increase your velocity. If you have not read this article please do. I will now illustrate how aerodynamics can help us as pitchers to understand how to develop Top Velocity.

Think of velocity as a jet like the picture here. The red line illustrates the aerodynamics of the machine. If you notice the jet has the same amount of weight on the left side of the line as the right. Also see the line as the quickest distance between two points. If the jet stays on that straight line it will get to its final destination faster than if it strayed off the line on its way to the end.

The definition of Aerodynamics is the study of the forces of air acting on objects in motion relative to air. This would mean that If there is a drag on the left side of the jet then not only will the jet slow down but it will be forced to stray off the straight line. This will decrease velocity to the jet in two ways. The first way is by decreasing the force applied by the engines with the drag effect and the second way is by forcing the jet to travel outside of the straight line in a more curved direction.

“I am sure you are wondering how this applies to pitching but this is the quatum leap you must make here.”

I will use these pictures of Felix Hernandez to help you with this leap. Felix has one of the hardest fastballs in the game and you will now see one reason why.

I have added the red line to show you the same information as with the fighter jet. If you notice that the weight distribution on both sides of the red line in all three pictures is almost evenly distributed like the aerodynamics of the jet. This is what keeps Felix’s body moving forward on his “Point of Balance.” If his weight distribution was more on the right side than the other he would loss considerable velocity. This is because his arm would create drag on his body and he would need to over compensate by pulling his arm across his body to keep his body moving forward. This would force him like the jet to stray off the straight line path and the drag would decrease the force that he created in his lower half from driving off the mound.

This doesn’t mean you must throw over the top. What it means is you must keep your weight evenly distributed over your “Point of Balance.” So, if you throw sidearm you need to distribute your weight more over the outside part of your landing foot using your hips to shift the weight and not your shoulders.

The key here is what you see Felix and all the hard throwers doing. This is using their hips as their “center of gravity” and holding all of their weight balanced over their landing leg. This is the reason why pitcher’s must have very strong leg strength.

The best way to find your “Point of Balance” is with a photograph. Draw a line from your belt buckel to your landing leg toes. With this line you should see your weight evenly distributed on both sides of the line.

Related articles:

• Olympic Lifting Increases Pitching Velocity
• The Pull Perspective
• How to Develop Top Velocity

Speed Training

Implied in any linear speed discussion with a Strength and Conditioning Specialist, is the concept of resisted speed training strategies. Some professionals consider resisted speed training as the most efficient sprint training technique on the planet, while other consider it not as effective because of a biomechanical stand point. Different resisted speed strategies include, towing, uphill sprints, sand sprints, and weighted sprints. Tahachnik (1992) explained that towing of weighted devices such as sleds and tires is the most common method of providing towing resistance for the enhancement of sprint performance, although the use of parachutes has also been documented. In fact, resisted towing can involve an athlete towing a weighted sled, tire, speed parachute, or some other device over a set distance (Faccioni 1994).

The function of resisted towing is said to improve the acceleration or drive phase of a sprint. Acceleration is integral to successful performance in the various football codes, including Australian rules, rugby union, and soccer and is potentially decisive in determining the outcome of a game (Spinks et al. 2007). It has been said that resisted towing will increase muscular force output, especially at the hip, knee, and ankle. According to researches improved strength levels allow for the production of greater force and decreased ground contact time, leading to a possible increase in stride frequency. Increased stride length may be achieved by improved utilization of elastic energy during the support stage of the sprint cycle (Spinks et al. 2007).

Regardless of the many benefits of resisted towing speed training, the most effective type of resistant speed training for overall speed and acceleration remains for the most part uncertain.

Resistant Towing

Weighted sled towing is a common resisted sprint training technique even though relatively little is known about the effects that such practice has on sprint kinematics. Lockie, R.G., A.J. Murphy, and C.D. Spinks (2003) examined twenty men, which completed a series of sprints without resistance and with loads equating to 12.6% (load1) and 32.2% (load 2) of body mass. Through their findings the participants stride length was significantly reduced by 10% with a 12.6% load and lowered 24% with a 32.2% load. Stride frequency did not change from load 1 to load 2 and only dropped by 6% between the unloaded and loaded trials. In addition, sled towing increased ground contact time, trunk lean, and hip flexion in both loads but, more of an increase happened with load 2. As for the upper body, the results showed an increase in shoulder range of motion with added resistance. The heavier load generally resulted in a greater disruption to normal acceleration kinematics compared with the lighter load. Lockie, R.G., A.J. Murphy, and C.D. Spinks concluded that a lighter load is most likely best for use in a speed training program.

Letzelter et al. (1995) studied the acute effect that different loads had on performance variables with a group of female sprinters during sled towing. The research found that a 2.5-kg load resulted in an 8% decrease in performance over 30 m, and 10 kg resulted in a 22% decrease in sprint performance. Stride length was affected to a greater degree than stride frequency by the increased resistance. As the load increased, the stride length decreased which, accounted for the decrease in velocity speed. Increased loads also caused increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase. Regrettably, Letzelter et al. did not quantify towing loads relative to body mass or provide anthropometric data on the subjects. It is therefore complicated to relate the results found to earlier recommended loading guidelines.

Spinks C.D., Murphy A.J., Spinks W.L., Lockie R.G. (2007) did a study on effects of resisted sprint training on acceleration performance and kinematics and found that an 8 week resistant speed training group significantly improves acceleration and leg power but, is no more effective than an 8 week non resistant speed training program. Although the study did not find it more effective, how can an athlete increase force production and not increase speed, maybe longer research study should take place.

Both Lockie et al., Letzelter et al. and Spink’s et al. studies concluded that the athletes stride length decreased as the load increased. Mutually, both also found that stride frequency did not change much at all with the different loads. Although this is great information neither one of the researchers put any of this to the real test, “Can towing increase speed?” They both gave great information but what coaches want to see are results. A good number of coaches by now should know that your speed is only as good as your technique but, if a greater load can increase arm speed which both researchers agreed, and arm speed accounts for 15-20% speed how can both suggest a lighter load is better for speed training, more research is needed.

Other Types of Resisted Speed Training

Supplementary, to towing there are many other types of resistant training. Some other types of resistant speed training are weighted vest, uphill running, and sand sprinting.

A study by Bosco et al. (1986) looked at the effect of increasing body weight (7 to 8%) on sprint athletes over a three-week period, training 3 to 5 sessions per week. The added resistance through weighted vests was worn from morning to evening and the athletes were tested for jumping and running on a treadmill, pre and post experiment. The jump tests included squat jumps, countermovement jump, drop jump and 15 seconds continuous jumps on a resistive platform. The squat jump improved 4.5 cm which helped the hypothesis that the increased loading would have a positive effect upon force production and running speed. Another positive effect of weight vest is that the added mass would increase the vertical force at each ground contact; which would increase the stress placed on the stretch shortening cycle (reactive strength). This would improve the muscle’s capacity to tolerate greater stretch loads, store more elastic energy, and improve power output, which may increase in stride length. Although Bosco et al (1986). brings up great and valet points about the SSC, how does he know for sure if increasing vertical force in the ground is even beneficial as far as sprinting goes. Remember, your speed is only as good as your technique.

Uphill sprinting had a study conducted by Kunz & Kaufmann (1981) on sprint kinematics maximal sprinting up a 3% incline. They found the velocity to be slower than that of level ground running (8.35m/s to 8.85m/s) and that the subjects sprint kinematics had shorter stride lengths and longer ground contact times. Kunz & Kaufmann believe that uphill sprinting will increase the stress placed on the hip extensor muscle groups as the athlete will attempt to maximize stride length, therefore increasing this component on the flat surface. They feel this training method will develop a shorter ground contact time if the athlete emphasizes fast push off to conquer the effects of the positive grade. An incline of greater than 3% would still be beneficial in developing the forceful hip extensor movements required but will be less specific in the simulation of the specific technical movements of the sprint.

Sand sprinting had little to no research on it. The little research on sand sprinting concluded that it helped increase hamstring strength as well as its flexibility due to the sands unstable surface. Oviatt and Hemba (1991) wrote an article named Sand Blast and in it, stated that “Walking in the sand, however, is almost twice as costly (energy expenditures for physical activity) as walking on firm turf. It follows that sprinting in the sand will compound energy expenditures of a 50% increase. In other words, you can get twice the cardiovascular conditioning in half the time, which, is important because body fat between muscle fibers inhibit rapid contractions of the involved muscle.

Resisted Towing and Kinematics

Steven LeBlanc and Pierre L Gervais (N/A) researched the basic kinematics of sprinting under assisted and resisted conditions as compared to free sprinting in the acceleration and top-speed phases. Free Sprint and assisted sprint kinematics will not be discussed in this section only resisted kinematics compared to sprint start will be discussed because of resisted sprints have more of an impact on acceleration. LeBlanc and Gervais completed 3 trials of resisted sprinting, and a sprint start, using 1 female and 5 male track and field athletes from the University of Alberta. Each sprint was approximately 50m in distance, the participants were also filmed. The linear kinematic measures of interest included average running speed, stride rate, stride length, and ground support time. Angular kinematic measures of interest included average trunk angle, thigh range of motion and peak velocity. The resisted sprinting condition used a parachutechute approximately 1 m2 attached to a waist belt and subjects were given a 30m acceleration zone prior to the filming area to reach top running speed. For the sprint start condition, the blocks were setup 20m prior to the filming area. They established is that there were no significant differences in any of the kinematics being tested and that RS and SS were very similar in average running speed (8.74 m/s vs. 8.76 m/s), stride length (4.03 m vs. 3.92 m), and support time (0.122 s vs. .123 s). This suggests that resisted sprinting has similar kinematics to the acceleration phase of sprinting much more than the velocity phase.

Conclusion

Resistant speed training’s research on overall effectiveness indicated that all but sand sprinting decreased stride length and had little or no change to stride frequency. Most of the research confirmed that resistant towing is very similar to the acceleration phase of a sprint which is the start. However, there is no well-built indication any of these types of resistant training are better than the other.

From a coaching stand point many professionals today prefer towing because of the trunk position having a forward lean. An athlete cannot have that much of a forward lean with any other resistant speed exercise because of gravity. Sprinting uphill may come a very close second but still one cannot accomplish the lean of that with a weighted sled. Even with the weighted vest the research indicated that the force in the ground hit vertical meaning the athletes’ ground time was too long. The reason for this may be because the athletes in the research could not handle the weight of the vest and stood up tall to not fall over; keep in mind, many coaches look at a sprint as just a controlled fall. Sand sprinting is also a great resistant speed exercise but, there just is not enough research and data on this type of resistant exercise to put it at the top.

Resistant towing had the majority of the research in all the resistant training modalities but, all had the same conclusions decreased stride length and had little or no change to stride frequency and increased muscular force output, especially at the hip, knee, and ankle. In fact, Mero (1998) found a high correlation between force production in the start and in the velocity phase of the sprint. This indicates a high level of fast force production in top sprinters and reaffirms the importance of strength during the acceleration phase of sprinting which, one can get through resisted speed training.

In the future, there needs to be more research with resistant speed training. For instance, the Spinks (2007) study indicated that there was not significant increase in sprint performance comparing resisted sprint training and non resistant sprint training but, did they take sprint technique or start technique in consideration. As mentioned previous if an athlete can increase ground force through resisted towing as Spinks (2007) mentioned, how can the athlete not become faster with the proper coaching on the technique of sprinting. That is what wrong with the research, there is a lot of research but very little coaching in the research.

Issues in research for resistant speed training should compare different types of resistant training with proper speed technique coaching and see how they compare to overall speed improvement and kinematics. The reason kinematics is still important is because again an athletes’ speed is only as good as their technique. It is great to know from all this research what is happening biomechanically or muscularly but, the important outcome to all is which will help make you faster in the shortest amount of time. Coaches and athletes want to know the best modalities of resistant speed training and how they compare to each other, more importantly how they compare to overall speed improvement.

References

1. Bosco, C., Rusko, H., and Hirvonen, J. (1986). The effect of extra-load conditioning on muscle performance in athletes. Medicine and Science in Sports and Exercise. 18(4), 415-419.
2. Faccioni, A., (1993) Resisted and assisted methods for speed development. Part 2. Strength & Conditioning Coach. 1(3), 7-10
3. Gervais, P., LeBlanc, J. S. (N/A). Biomechanical analysis of assisted and resisted sprinting. Faculty of Physical Education and Recreation, University of Alberta, Edmonton, Alberta, Canada. 1-4.
4. Kunz, H., Kaufmann, D.A. (1981) Biomechanics of hill sprinting. Track Technique. (82), 2603-2605.
5. Letzelter, M., Sauerwein, G., and Burger, R. (1995). Resistance runs in speed development. Modern Athlete and Coach. (33), 7–12.
6. Lockie, R.G., A.J. Murphy and C.D. Spinks. (2003). Effects of resisted sled towing on sprint kinematics in field sport athletes. The Journal of Strength and Conditioning Research. 17(4), 760-767.
7. Mero, A. (1988). Force-time characteristics and running velocity of male sprinters during the acceleration phase of sprinting. Research Quarterly for Exercise and Sport, 59(2), 94-98.
8. Oviatt, R. and Hemba, G. (1991). Oregon State: Sandblasting through the PAC. National Strength & Conditioning Association Journal. 13(4), 40-46.
9. Spinks C.D., Murphy A.J., Spinks W.L., Lockie R.G. (2007). The effects of resisted sprint training on acceleration performance and kinematics in soccer, rugby union, and Australian football players. The Journal Of Strength And Conditioning Research. 21 (1), 77-85.
10. Tabachnik, B. (1992). The speed chute. National Strength & Conditioning Association Journal. 14(4), 75- 80.

Related articles:

• The Principle of Specificity and Sport
• Sprint Mechanics and the 40 yard Dash
• Bad Mechanics is a sign of Muscular Weakness

As a strength and conditioning professional one of the most prevalent questions we are asked is “Can I get my 40 yard faster and how fast can I be?” This question is easy to answer, for starters everyone can get faster because speed can be taught and how fast can an athlete become really depends on their genetic makeup. According to Brent McFarlane (1987) sprinting speed can be learnt through motor educability, he goes on to explain that the skills and techniques of sprinting must be rehearsed and perfected at slow speeds and then transferred to sprints at maximal velocity. Most of us know the definition of speed is stride frequency x stride length; McFarlane also defines it as sprints at 95 to 100 percent up to 60 meters or 6 seconds of sprinting at maximum speed. Luis Cunha (2005) explains a sprint is determined by the ability to accelerate, the magnitude of maximal velocity and the ability to maintain velocity against the onset of fatigue. Luis explains the different phases of a sprint into the start, acceleration, transition, maximal running, and deceleration. For this paper I will go over the 40 yard dash because this is the most common question in my field. The forty yard dash is a test used in many sports to test speed more importantly acceleration and is approximately 36.576 meters. Brent McFarlane’s (1997) article A Basic and Advanced Technical Model for Speed he states that Loren Seagrave and Kevin O’Donnell divide the acceleration phase into 30 meters which 0 – 12 meters is pure acceleration and 12-25 meters is transition. They go on to explain from 25 meters to 60 meters as the maximum velocity phase of the sprint. So, for the first 27.34 yards of the 40 yard dash an athlete is in the acceleration phase and rest of the 12.66 yards the athlete is in the maximal velocity phase.

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 Sáez, González-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 Sáez Sáez, González-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.

Related articles:

• Resisted Sprints and Effects on Kinematics and Sprint Speed
• The Principle of Specificity and Sport
• Olympic Lifting Increases Pitching Velocity

Newton’s Second Law:
States that the acceleration (velocity) of an object in motion is dependent upon two variables – the net force acting upon the object and the mass of the object. As the force of propulsion acting upon the object increases, the acceleration of the object increases. As the mass of the object increases, the acceleration of the object decreases.

Newton’s 2nd Law of Motion

a = f/m (f = force, m = mass, a = acceleration)

Let’s put this into baseball terms. Newton’s second law of motion would state that to throw a baseball 90 mph would require 6.5 pounds of pressure applied to a baseball, with a mass of 5 ounces, for two tenths of one second (.20).

6.5 pp applied to a 5 ounce baseball for .20 seconds = 90 mph fastball

Therefore to increase an 80 mph fastball to 90 mph you must either increase the force applied or the application time. The application time is how long you hold on to the ball once the force is applied. Subtracting 25% of application time forces a pitcher to increase the applied force by 33%. Increasing the application time by 10%, increased to .22 seconds, would add 10 mph to an 80 mph fastball.

80 mph fastball + 10% more application time = 90 mph fastball

* If you desire to see the formula in more detail that explains Newton’s Second Law defining the velocity of a baseball in motion then refer to Dr. Mike Marshalls article at: www.drmikemarshall.com/ChapterTwenty-Nine.html To find info scroll down to “1. The Release Velocity Formula for Baseball Pitchers.”

Catapult Theory:

The Catapult is made up of three components: the pivot, the coil and the arm. Let’s add a ball to the end of the arm to represent a baseball. To measure the velocity of the baseball, after the arm is released and the ball is in motion, we use Newton’s second law as described above. The importance of the Catapult is its relation to a pitcher at his full range of motion before launch of ball (See picture of Nolan Ryan below). If the Catapult pivot is not stable and is moving forward during release of the arm, then this will decrease the force applied to the ball at launch. In return, poor velocity. Now, if we stabilize the pivot, meaning no movement, and continue to apply the same force to the ball. When the arm is released and the ball is launched, it will reach its potential velocity. To keep force applied to the ball consistent the coil must maintain pressure on the arm during the entire delivery process.

How does Olympic lifting come into this equation?

First reason, it is the only type of lifting in the weight room that trains triple extension.

What is triple extension? This isn’t something new to the sports world. Olympic lifters have been using the term “Triple extension” for a long time. Triple extension occurs when the ankle joint extends, the knee joint extends along with the extension of the hip flexor. Visualize a long jumper in mid air like above (Notice left leg in triple extension). Also notice, in the picture to the right of Nolan Ryan, his right leg has triple extension. You can see his ankle, knee, and hip flexors in full extension. There is no weight lifting that trains the body pushing off of the ground as a single unit better than the Olympic Lifts. Triple extension plays in every sport that involves pushing off of ground.

Second reason, notice the lifter doing a split jerk at the top of the article. This is a very similar movement to pitching. More similar than any other weight training exercise. Studies have shown that athletes get better when training within their sport. This is called sport specific training.

This lifter is using triple extension to drive the weight up. Just like the pitcher driving the ball to the plate. The only difference here is the consequence of error. If the lifter losses momentum in the hips, he will drop the weight. If the pitcher losses momentum in the hips, he will throw a home run to some lucky batter.

If you want to learn about the Olympic Lifts and what they are, follow this link and watch the instructional video.

Coach Gayle Hatch Instructional Videos.

Now, how does triple extension increase velocity?

In all ways described in the Catapult theory above and Newton’s Second law, it adds both application time and force applied to ball.

First let’s explain how it increases application time, which is the most efficient way to increase velocity. Maximum application time comes from full range of motion. Example, Nolan Ryan has 180 degrees range of motion in picture above. This is the maximum possible. This means the Catapult is set to its potential, arm all the way back. For this to occur with a pitcher the hips must be pushed under the shoulders. The only way to push the hips under the shoulders is extending the back leg ankle, knee and hip flexor, also called Triple Extension, at the perfect time. With hips all the way under the shoulders, the pitcher now has reached his full range of motion, therefore increasing the application time to build or maintain force to the ball.

If the hips are lagging, the chest is leaning forward and the arm is leading the body, then minimal application time has occurred. Less range of motion therefore less potential to create more velocity.

Triple extension adds force to the ball because it aids in the momentum originally generated from the lift leg along with gravity. This only aids the momentum, if triple extension occurs, just before front foot strike. If it happens to early and the hips have not moved down the mound, then the hips open too soon. This kills the purpose of good momentum and it also kills full range of motion.

With chest out and hips under shoulders, chest and chin must remain up until launch of ball to keep pivot stable through entire delivery.

More benefits of Olympic lifting!

Not only do these lifts train Triple Extension better than any other style of lifting but it specifically trains fast twitch muscle fiber. This is what makes an athlete explosive. For pitchers and baseball players, getting stronger in the weight room has been forbidden, until the steroid area came into fruition. Now everyone is lifting. This isn’t a trend. This is because it works!

The last benefit of Olympic lifting for the pitching delivery occurs during stabilization of the front leg. Like described in the Catapult Theory, stabilization must occur to prevent decreasing force applied to ball. Therefore if the pitchers landing leg moves forward or gives away, then force is decreased to the ball. In return poor velocity. Notice Nolan Ryan in the picture here. His front leg almost triple extends. This means he is preventing instability in his front leg by holding and even extending it back into his hips. This is why he reached his top velocity.

So how do I get started?

In the weight room but first find a professionally certified Olympic Lifting Coach. These lifts take a lot of training to perform correctly, so to prevent injury. I do not recommend performing these lifts with out a proper coach supporting you. Please check with your physician before performing these lifts and remember weight is not important. Your form in the weight room and on the field is all that matters. Always sacrifice weight for good mechanics.

If you have any questions about this information please post your questions on the discussion board.

View footage of Nolan Ryans delivery in slow motion.

if you would like to take a risk and try the lifts on your own then you can stream our instructional videos here.

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