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Pitching Velocity Drills – Hold the Load

Brent Pourciau — Tue, 25 Aug 2009 15:30:37 +0000

The purpose of this drill is to enforce the “Load” position. To perform this drill you need a step or box about a foot high or higher based on your leg strength. The higher the lift, the stronger your legs must be to “Hold the Load.” To learn more about the importance of the “Load” position read this article “Lift for Show, Load for Doe.”

Instructions:

Pic # 1

Start with your basic leg lift. A slight bend in your back knee and shift your weight more over your back leg.

Pic # 2

As you start your hips to the target, squat hard on your back leg. Hold this position as you lower your front leg to the ground with your hips moving towards the target.

Pic #3

The goal is to land in this position. This is a difficult drill so it will take time to be able to land the drill in the position in the picture. Notice that the back leg is turned over and the hip is pointing towards the target. Also notice that the front knee is not bending over the front toes. The upper body is in full “Separation.” Glove arm pointing towards target and throwing arm is relax with a pinch of the shoulder blade to hold it back.

* Do not allow yourself to fall into the final position. Control the stride and focus on holding the load position in picture 2. This is the only way you will be able to match the final position of the drill.

“Triple Extension” creates optimal “Separation.”

Brent Pourciau — Sat, 06 Jun 2009 19:03:21 +0000

For all of those pitchers who are trying to develop more separation in back hip to back shoulder you will only achieve this with triple extension of the drive leg. “Triple Extension” is extension of the ankle joint, knee joint and the hip flexor. You must perform this in your drive leg so your back hip can open completely to the target. If you keep your shoulders and weight back while you perform”Triple Extension” optimal “Separation” will occur.

The picture here of Roy Oswalt illustrates this optimal “Triple Extension” and “Separation.” Good separation from back hip to back shoulder builds torque in the core. An indication that a pitcher is developing that torque is noticeable in the twisting of the front of the jersey which is obvious in the picture of Oswalt. This is the most difficult position to master in the pitching delivery. It is a challenge to learn the muscle memory that allows the shoulders to stay back while the hips drive forward. The reason for the difficulty is that this requires a lot of core and leg strength. This is why I promote a very intense lifting program for pitchers that develops fast twitch muscle fibers and optimal core and leg strength. You will not master this position or this core torque until you are strong enough to achieve it.

Watch this video here or read my article on, “Olympic Lifting Increases Pitching Velocity” to learn more and purchase the “Ace Pitcher Handbook” to start the lifting program.

Bad Mechanics is a sign of Muscular Weakness

Brent Pourciau — Tue, 10 Feb 2009 06:37:15 +0000

Above average coordination is a sign of fast twitch muscle strength. Fast twitch motor neurons recruit more muscle fibers. This means more control of the body and also more explosive power. The biggest problem for a pitching coach, when working with a pitcher who does not have good hip rotation or who does not load and build a full body stride, is that this is the result of poor core and leg strength and no mechanical drill will fix this problem. Drills only help pitchers who are having a hard time changing flawed muscle memory. It doesn’t help pitchers who have good muscle memory but poor muscle strength. This is why we have weight rooms. This is why any coach who tells you that weight lifting will NOT help you as a pitcher is clueless and is wasting your time and maybe even your money. A good strength and conditioning program that incorporates Olympic lifts, plyometric training and an intense speed training program is estiental to developing good pitching mechanics. Good athletes make good pitchers.

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.

TopVelocity.net» leg strength

Pitching Velocity Drills – Hold the Load

Instructions:

Related articles:

“Triple Extension” creates optimal “Separation.”

Related articles:

Bad Mechanics is a sign of Muscular Weakness

Why should pitchers use a good strength and conditioning program?

Related articles: