Today's guest post comes from Cressey Sports Performance - Florida Associate Pitching Coordinator, Mark Lowy. This post comes on the heels of Mark’s appearance on Episode 51 of the CSP Elite Baseball Development Podcast. During it, he discusses some of the intricacies of release point data and how he uses the numbers to help understand a pitchers delivery. This discussion in the podcast kicks off at the 20:30 mark. -EC
Back in the fall, Eric put together a great Instagram post on the similarities in upper body positioning between Oliver Drake and Adam Cimber, despite their incredibly different release points.
What we know from looking at video is that most pitchers release the ball in the neighborhood of 90 and 110 degrees of shoulder abduction. This is backed up by various studies over the years, and corroborated by current motion capture setups such as Simi and Kinatrax.
Therefore, we know that when looking at deliveries, we can hold shoulder abduction relatively constant across players, and understand that the lateral trunk tilt (right) a pitcher displays during the delivery is going to be a key contributor as to where they release the ball.
By understanding this, we can appreciate that the arm slot and ball release for any given pitcher is a result, and not a process in and of itself. If we can agree on this, it begs the question: what helps determine where in space a pitcher releases the ball?
To help answer this, we need to work backward. If you have ball release data available, a good place to start is with the vertical release point, the horizontal release point, and (if possible) the extension (how far down the mound the ball was released) of a given pitch. These three data points tell you where the pitch is coming in from. Rapsodo will give you the first two, while Trackman will give you all three.
If you do not have access to ball release data, don’t worry! It’s still important to coach with your eyes and understand the root cause when you notice something amiss with someone’s arm slot.
To break down the delivery effectively, we need to start from the ground up to understand what affects ball release. It’s important to recognize that each section could serve as its own article, but for time’s sake, we will hit on the big rocks in each group. From start to finish, we can identify:
A. Back leg direction and upper half positioning
B. Stride length to lead leg landing position
C. Trunk tilt into and through ball release
A. Back leg direction
This is an area that is frequently talked about in the pitching world, and with good reason. Since we understand that pitching is a series of highly-coordinated movements, we have to be able to consistently own the first one, as it sets up all events later in the chain.
A main goal of the back leg is to provide a) stability as the body begins to create and store energy and b) provide direction as the body begins to move down the slope. Some factors to take into account when breaking down the back leg of a pitcher can include:
Ankle mobility into dorsiflexion and eversion
Hip mobility in ER, IR, and flexion
Anatomical structure of the hip (retroversion vs. anteversion)
Postural tendencies of the upper half
For the sake of this article, we are going to look at the first and last bullets, as they are easier to identify on video. It’s worth mentioning that when breaking down a delivery, we always prefer video over still shots. However, pictures can be useful for comparison’s sake.
If you have an athlete with above average dorsiflexion (knee over toe range of motion), he may be able to get away with more forward knee translation while still maintaining contact with the ground during his load phase. Conversely, an athlete with stiff ankles may struggle to keep the foot anchored in the ground when the knee drifts forward, and will need to maintain a more vertical shin during their load. This can be determined in simple ankle mobility screen, and should also be looked at dynamically during a movement screen to see how well the athlete controls (or doesn’t control) the range of motion he has available to him.
As the back leg starts to bend, the lower half and upper half start to work together. On the right, a more flexed ankle/knee help bring the torso forward. On the left, a more stacked knee and ankle helps keep the trunk more upright.
This is where the postural tendencies of an athlete come into play. Athletes who are more extended and flat through the lumbar and thoracic spine generally take a more upright torso position as they begin to work down the slope, while athletes who are more neutral/rounded through the upper back may prefer to hold more torso lean forward.
B. Stride length to lead leg landing position
As the pitcher begins to move down the mound, there are a lot of factors to look at regarding his stride length and direction. From an assessment standpoint, we hone in on a few things:
Adductor length (hip abduction range of motion)
Hip internal rotation
Thoracic spine mobility (active and passive)
These are three pieces among many that are going to influence a pitcher’s movement down the mound. It’s important to note that we do not coach guys to “push” or “drive” off the rubber – this commonly leads to early and aggressive hip extension, which throws off the timing and sequencing of the delivery. Instead, we want the front leg to land in a position that is a) comfortable for the pitcher and b) allows him to decelerate properly. This will look very different based on the points above.
Athletes with limitations in hip abduction are generally going to benefit from a shorter stride, as the longer the lead leg continues to search for distance, the tougher it is for the back leg to maintain tension into the ground. The flip side are hypermobile/loose pitchers who can get into whatever positions they want, and when trained to be able to create stability in these positions, they can be very effective.
Hip internal rotation can be looked at through a similar lens. Athletes with higher degrees of IR (anteverted hips, hypermobile, etc.) can get away with (and often find success with) a more closed off stride, as it allows them to create more tension and stability into the ground upon landing. They have the requisite room in the hip joint to be able to decelerate their upper and lower half in a closed off position. For athletes with hip IR limitations, a more closed off stride can be problematic down the road, as it forces them to adopt a deceleration pattern that does not dissipate stress as effectively as the hip and torso do when working together.
Stride length and path considerations should be taken into account for the upper half as well. For athletes who are less mobile through their thoracic spine, the longer the lead leg is floating in space, the more demand there is for them to resist torso rotation. The same can be true for someone with high degrees of passive thoracic range of motion, but low degrees of active. Those athletes crave stability, so the longer the lead leg is in the air, the less stability they have.
On the right, note the slightly closed off lead leg, versus the more open lead leg on the left. This is a function of the initial move with the back leg, and the following path of the front leg (and also gloveside). In these examples, we can see that when the torso follows the path of the lead leg, it helps the pitcher hold his line to the plate. If we swapped the lower halves in the two pictures, it would be very difficult for consistently create velocity while finding the strike zone.
C. Trunk tilt into and through ball release
As we are beginning to understand, every step in the delivery influences and sets up the next one. In the comparisons from above, we see how back leg direction can shape both front leg path and upper half direction as the pitcher moves down the slope.
As we get to ball release, the final picture now makes sense. On the left, the more upright torso, stacked lower leg position, and more open stride help pull the trunk up, raising the arm with it. On the right, initial back leg direction shapes a more closed landing position and more level shoulders through ball release.
It’s important to reiterate that this article is not an attempt to determine “right vs. wrong,” but look at different deliveries that exist on the spectrum of high performance. As coaches, the overall takeaway should be to find and create a delivery that recognizes individuality while also understanding how a pitcher’s anatomy plays a large role in how he looks on the mound.
About the Author
Mark Lowy serves as a Strength and Conditioning Coach and Associate Pitching Coordinator at CSP-FL. He completed his internship in the spring of 2018. Prior to joining the staff, Mark trained and coached high school and college athletes in the New York and New Jersey area. He also served as an assistant baseball coach at Ridgewood High School (NJ). Mark graduated from Gettysburg College in 2014. You can follow him on Twitter at @Mark_Lowy and on Instagram at @CSPFL_Pitching.
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We’re excited to welcome Cressey Sports Performance - Florida associate pitching coordinator and strength and conditioning coach Mark Lowy to this week’s podcast for an in-depth discussion on how we create comprehensive development programs for our professional pitchers. Mark flies under the radar, but he's a tremendous asset to our offerings at CSP-FL and has built a loyal following of elite arms.
How Mark Lowy and Brian Kaplan have expanded analytics in the off-season preparation of pitchers at CSP-FL
What work the CSP-FL pitching staff is doing to create individualized pitching reports for their pitchers
How Mark approaches collecting and compiling each pitcher’s pitching report and what makes CSP’s model and application of evaluating pitchers unique
How Mark’s role at CSP involves the translation of data and biomechanics into simple, understandable recommendations
Why Mark aims to be subjective before objective and apply a human element to his coaching and analysis of pitchers
Why you can’t make pitch design or pitch usage recommendations based purely off data
How understanding a pitcher and their approach influences how data is applied to their game
What is Mark’s primary focus when developing pitching skills with younger athletes and why building pitchability should evolve from what an athlete’s body allows them to do and what their delivery does for them
Why coaches need to appreciate pitchers’ unique attributes and avoid coaching towards average
How a player’s movement capabilities influence their mechanics and why appreciating how a player moves can explain the authenticity of their throwing motion
What aspects of the delivery impact horizontal and vertical release points in pitchers and how identifying and understanding specific release point trends can lead to the proper mechanical fixes
What vertical approach angle is and how it impacts how a hitter perceives a pitcher
When diving into player analytics, what are some numbers that blew Mark’s mind and caught his attention to look into further
How coaches need to appreciate how a pitcher’s arsenal plays uniquely to hitters
Why synergy between skill development coaches, strength and conditioning coaches, and sports medicine professionals is differentiated at CSP and how Mark uses his resources to create the best experience for his pitchers
What high school and college pitchers can do to best prepare themselves for success in baseball
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 10 FREE travel packs (valued at $79) - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
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We're excited to welcome Seattle Mariners pitcher Justin Dunn to this week's podcast. A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.
Show Outline
How Justin transformed from a 5-foot, 100-pound high school freshman into an MLB draft pick by his senior year
How being a late bloomer affected his college recruiting process
How developing size and strength took Justin from a 70 mph arm into the mid 90s arm he is today
How following a structured training program allowed Justin to make the most of his natural athleticism
Why Justin decided to attend Boston College instead of immediately entering pro ball out of high school
How Justin made the transition from closer to starter
Why Justin has always been a big proponent of long toss
How promoting athleticism in his throwing motion and remaining free and loose with his arm action through long toss has helped Justin
How Justin has learned to listen to his arm, manage his workload throughout his career, and make adjustments to his throwing routine whether throwing as a reliever or a starter
How Justin manages soreness and tightness following a day of heavy throwing
What differentiated Justin as a college junior that led him to be a first round draft pick out of BC
Why throwing a changeup gave Justin trouble as he progressed into his starting role at BC and how establishing a routine of throwing his change up in catch play allowed him to develop and master this pitch
How Justin initially learned to throw his slider and what his thought process is when throwing it nowadays to keep it consistent
How simplifying his process on the mound and mastering his secondary pitches have allowed him to become the big leaguer he is today
As a young big leaguer, what key competencies is Justin working to develop to ensure his longevity in the show
How becoming immersed in the daily routine of Major League Baseball and learning from the experienced players around him will help him become a mainstay in a big league rotation
What Justin’s pre-bullpen routine is and how he structures his bullpens
Who Justin loved to watch dominate as a pitcher growing up and who he likes to watch now
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 20 FREE travel packs (valued at $79) - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
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We're excited to welcome Chicago Cubs pitcher Kyle Hendricks to this week's podcast. A special thanks to this show's sponsor, Rawlings. We're ecstatic to announce a new partnership between Rawlings and Cressey Sports Performance, and they've set up a 20% off discount code on select products for our listeners. Just head to www.Rawlings.com and enter coupon code CRESSEY20 and you'll receive 20% off on your order. Certain items are excluded, but there's still a ton of great baseball training gear to make you a better player and coach.
Show Outline
Why Kyle chose to move across the country out of high school and attend Dartmouth College
How Kyle has developed his ability to manipulate the baseball to create movement
How Kyle worked diligently to develop his changeup and how players can better develop this feel pitch
How throwing a quality changeup actually helped Kyle learn to throw a two seam fastball
How grip, specifically pinky position on the baseball, impacted the effectiveness of his changeup
What Kyle’s thought process is when throwing his changeup and how late hand speed out front trumps early, forced pronation with the pitch
How Kyle developed a cut changeup, which is differentiated from his “regular” changeup
How Kyle approaches attacking hitters and why he emphasizes throwing first pitch strikes and controlling counts against hitters
Why Kyle’s four seam fastball usage increased in 2016 and why this change allowed him to have more margin for error and improve the effectiveness with his fastball
How Kyle learned to read swings and bat paths in pro ball and how this has influenced how he competes against hitters
How Kyle prepares by utilizing coaches’ scouting reports along with video to develop a plan for success against the opposition
Why Kyle has always been intrigued by the mental side of baseball and how he has used it to develop an edge in the game
How simplification has revolutionized Kyle’s ability to master his mentality, control the game, and play to his highest ability
Why Kyle works to find a balance between using analytics and relying on his intuition
What pitch clicks in the bullpen when Kyle is set to have a great game and how Kyle knows when he is locked in
How Kyle attacks throwing his various pitches in his daily throwing progression
How individuals who lack elite velocity can identify their strengths and learn to separate themselves from the competition
Sponsor Reminder
This episode is brought to you by Rawlings. If you want to develop faster, and train better, you need the best gear. Well, we have some good news for you. The #1 baseball brand in the world, Rawlings, has partnered with Cressey Sports Performance to make getting the best training gear for you more affordable. Simply head to www.Rawlings.com and use the code, CRESSEY20, at checkout and you’ll save 20% off your order! This offer is only valid on select items, but there’s a ton of great gear you’ll save 20% on that will help you become a better player, so shop now!
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
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This week's exercise of the week features a new spin on an old favorite of ours. By elevating the rear foot, you can get more weight shift into the front hip on split-stance low cable rows.
In both pitchers and hitters athletes, we're constantly seeking better ways to teach front hip pull-back - and this is an awesome exercise for feeling the involved musculature. If you want to see this in action, check out the 29-30 second mark in this video of Zach Greinke:
I was surprised at how heavy we've been able to go on this exercise, as I expected a big drop off in resistance utilized because of the balancing component that's involved. In athletes with some single-leg proficiency, though, the rear-foot elevated 1-arm low cable row is an awesome progression.
If you're looking to learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out my popular resource, Sturdy Shoulder Solutions.
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We're excited to welcome Chicago Cubs reliever Brandon Kintzler to this week's podcast. A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.
Show Outline
How Brandon progressed from being a two-time 40th round draft pick out of Dixie State University to an MLB All-Star (while being released and going to Independent ball along the way)
How training to be healthy and durable allowed him to become a student of the game, recover from his injuries, and find success in pro ball
How Brandon has learned to effectively throw a sinker
Why having good direction in your delivery and mastering your lower half mechanics is essential to be able to stay behind the baseball, create late arm speed, and power through a two-seam fastball
Why Brandon chooses to stick to his strengths and hold firm in his belief in the effectiveness of his two-seam even while so many MLB pitchers shift toward 4-seamers
How Brandon’s velocity has steadily increased since coming back from injury and why he chooses to live in his sweet spot for velocity rather than throwing as hard as he possibly can
Why Brandon is throwing more off-speed pitches in recent years and how simplifying his mechanics have allowed him to have more consistent, repeatable stuff
Why Brandon struggled in the 2018 season and how straying from his game plan to chase more strikeouts turned out to be detrimental to his game
Where Brandon is most misunderstood by the public and why he has chosen to spend his energy being his genuine self rather than worrying about his image portrayed by the media
How beating Steve Cishek in a round of golf has led to a hilarious prank war between the two teammates
How Brandon has developed a relationship with Cy Young Award winner, Max Scherzer, and how the two challenge each other to be better pitchers year in and year out
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 20 FREE travel packs (valued at $79) - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
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We're excited to welcome St. Louis Cardinals pitcher Miles Mikolas to the podcast for Episode #13. A special thanks goes out to this show's sponsor, Versaclimber. It's my absolute favorite conditioning option, and they've got a great 10% off offer going for our podcast listeners at http://www.Versaclimber.com/Cressey.
Show Outline
Why Miles decided to stay close to home and attend Division 2 powerhouse Nova Southeastern in FL
How adding weight, gaining strength in the right places, and improving body awareness while in college allowed Miles to make a velocity jump and become an MLB draft pick
How Miles quickly ascended through the minor leagues, but realized the consistency needed to be a mainstay in MLB
How he worked to become a more consistent pitcher in all facets of his game as a result
How Miles transitioned from a reliever to a starter
Why Miles added a slider to his pitch arsenal as a starter and how this shorter, harder breaking ball complements his big, loopy curveball to challenge hitters in a different dimension
Why Miles chose to bet on himself and leave MLB after the 2014 season to play in the Nippon Professional Baseball League in Japan
How being exposed to the Japanese style of baseball taught Miles many invaluable lessons
How Miles refined his arm action in 2015 to 2016 to take unnecessary stress off his arm
Why Miles values first pitch strikes and works to play the percentages to efficiently get hitters out
How Miles models his throwing and lifting program in season on a 5-day rotation
What it is like for Miles to pitch to one of the greatest catchers of all-time, Yadier Molina, and what young catchers can take away from this legend’s unbelievable knowledge and skill set
This episode is brought to you by Versaclimber. In addition to being a phenomenal option for training all across the energy systems continuum, the Versaclimber exposes individuals to important fundamental movement patterns: scapular upward rotation, hip extension, and a synced-up crawling pattern. It's also non-impact, and can therefore be used with a wider variety of clients than other conditioning modalities. They've set up a great discount of 10% for our listeners; you can learn more at http://www.Versaclimber.com/Cressey.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
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We're excited to welcome Colorado Rockies relief pitcher Scott Oberg to the podcast. A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 20-pack of Athletic Greens travel packets with your first order.
Show Outline
What Scott’s college recruiting process was like as a late-blooming pitcher from the Northeast and why he chose to attend the University of Connecticut
How Scott persevered to overcome multiple injuries/conditions over his college baseball career
How Scott advanced quickly through the ranks of pro ball
How Scott’s journey through adversity has molded his mindset and what his advice is to young players looking to remain resilient through obstacles in their baseball career
Why Scott favored a two-seam fastball in college and how reintroducing a four-seam fastball back into his repertoire improved his game in pro ball
How becoming more self-aware and instilling confidence improved Scott’s command and transformed him from a fringe big leaguer to a mainstay in a big league bullpen
How controlling the count and competing from 0-0 makes pitching easier and allows pitchers to play the games within the game of baseball
How Scott developed a relationship with Texas Rangers minor league pitcher Tyler Phillips and what lessons Scott passes on to the aspiring big leaguer in their offseason training.
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 20 FREE travel packs (valued at $79) - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
With baseball athletes being the largest segment of the Cressey Sports Performance athletic clientele, it seems only fitting to devote a "Best of 2015" feature to the top baseball posts from last year. Check them out:
1.Common Arm Care Mistakes - Installment 6 - In this article, I talk about how important it is to select arm care exercises that truly appreciate the functional demands placed on the shoulder and elbow during throwing.
2.Changing Baseball Culture: A Call to Action - Physical therapist Eric Schoenberg makes a call to action to step away from four baseball traditions so that we can more easily prevent baseball injuries.
3. What is a "Big League Body?" - Big leaguers come in all shapes and sizes. Your baseball strength and conditioning programs need to appreciate that.
5. Projecting the Development of High School Pitchers - Cressey Sports Performance Pitching Coordinator Matt Blake shows what a difference a year can make in projecting high school pitchers for college baseball success.
If you're interested in learning more about how we assess, program for, and train baseball players, I'd encourage you to check out one of our Elite Baseball Mentorships. The next course will take place January 17-19, 2016 at our Hudson, MA facility. You can learn more HERE.
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Today's guest post comes from Cressey Sports Performance pitching coordinator, Matt Blake. Matt is a key part of the Elite Baseball Mentorships team.
It happens every year. Inevitably, I talk to college coaches about players with whom I work, and without fail, the conversation always comes back to the question: "what type of kid is he and how hard does he work?"
These are two loaded questions and they’re becoming incredibly important in the evaluation process for college coaches. Because the recruiting timeline is getting faster paced every year, coaches are dipping into increasingly younger talent pools to get commitments. This process is forcing coaches to become more reliant on their ability to project what a 15 or 16 year old pitcher is going to look like three years down the road and project what that player might become at ages 18-22 in a new environment. If this is the case, then it becomes essential for coaches to be able to balance who the teenage boy is that he is currently watching, with the man he’s inherently going to become in a few years under his watch.
In order to do this, you need to have the ability to look at the individual’s actions and behaviors, as movement patterns that you think indicate potential for continued growth as this player moves forward. This topic could expand into a entire book, but I’m going to simplify this thought and condense the discussion down to one athlete to help demonstrate the point I’m trying to make.
In this instance, I want to highlight an athlete I've coached over the last few years and show what a drastic difference a year can do in the context of mechanical development. I think it will bring to the forefront how important it is to allow a player to grow into himself and not force the process for these athletes. While doing that, I want to flush out some of the character traits that are involved in refining this process on a larger scale.
Here’s a video of the same athlete one year apart (we’ll break it down in detail later in the article):
To give you some context, you have a 5’9 150lb sophomore on the right and a 5’10” 170lb junior on the left. The 150lb sophomore version of this pitcher pitched around 78-82mph with an above-average change-up and above-average command. This allowed him to develop into a consistent high-level performer on the 16U summer circuit playing in national travel tournaments, but yet the phone isn’t ringing off the hook for this type of 16U player unless he shows “projection” in the body or above average velocity now (neither of which apply to him).
I can understand how it would be very easy to write this type of player off as "average," because every high school RHP in America throws 78-82mph. As such, how could you possibly see this player and offer him a scholarship to play in college? Well, if you’re paying attention, and look at this pitcher one year later with an additional 20lbs on his frame and see that the delivery has continued to refine itself, you’re going to begin to gather a positive sense of direction for this athlete and realize that this RHP is going to conservatively throw 84-87mph this year with a very good chance to throw harder.
Now, 84-87mph still may not get a lot of people excited in this day and age, but I would go out on a limb and say that by the time this athlete is physically maturing in college, you’ll be looking at an 88-90mph RHP with three pitches, who knows how to compete in the strike zone at a high level because he wasn’t blessed with velocity from an early age. There’s a spot for that type of pitcher on any college staff; I don’t care who you are.
One could also certainly say that’s a large leap to make in projecting a 5’10” 170lb pitcher, but it all comes back to knowing what type of person they are and how hard they work. That’s why I think intimate knowledge of their overall training activity is crucial, because you can find out if this player is willing to go away from the “fun” part of developing their skills and identify that they’re willing to buy into a much larger process to make themselves a more technically proficient player on the field.
This is important, in my eyes, because there are only so many reps you can expect a thrower to execute, due to the stressful nature of the activity. So, in order to maximize the efficiency of their development, they have to be able to handle concepts that transcend the actual throwing process itself to be able to refine their throwing motion. If they can grasp why learning how to create stability is important, or why learning to manage their tissue quality on a daily basis will increase their training capacity, then you can give them larger and larger windows to create adaptation as an athlete on the field.
Take the athlete in the video, for example. He’s becoming one of the most consistent performers on the field, and it’s no surprise, because he’s learning to become one of the most consistent athletes in the weight room as well. If you are familiar with the pitching delivery, you’ll notice that he has upgraded at least four critical components of the throwing motion:
Postural control of his leg lift/gather phase
Rhythm/timing of his hands and legs working together during his descent into the stride phase
Lead leg stability and postural control from landing to release
Ability to maintain integrity and directional control of his deceleration phase
The interesting piece of these four components is that three of these are reliant on the athlete improving his overall ability to create stability in the delivery. At Cressey Sports Performance, I talk with our athletes all the time about understanding if their adjustments are mobility, stability or awareness issues. In this instance, we probably had both stability and awareness issues to resolve. The thing is, once you’re aware of the issues, it still takes deliberate work to iron out a stability problem in the delivery, which is why the athlete’s training habits are so important. Simply throwing the baseball over and over again may help you with your timing and repeatability, but we need to actively attack the strength training if we expect to impact an athlete’s pattern of stability in the throw.
In order to examine this a bit further, let’s walk through each of these components and identify a couple key things in video form:
Postural Control during Leg Lift/Gather Phase
Rhythm of Descent into Stride Phase
Stability from Landing to Release
Control of Deceleration
Now, don’t get me wrong: there’s obviously a long way to go for this athlete to get to 90mph. However, when you look at the development of this individual in the last 365 days, and you consider that there are over 730 more days before this athlete will even play his first college baseball game as a freshman, it becomes that much more important to know who the athlete is. Will the player you’re recruiting be comfortable with who they are, and become stagnant in their development, or will he use his time efficiently to keep improving both on and off the baseball field?
In the short time that I’ve been doing this, I’ve found that there’s usually a progression for athletes that involves learning how strength training can benefit them. It usually starts with showing up to the weight room from time to time thinking that’s good enough. Once they start plateauing there, they realize they actually need to be consistent in showing up to the weight room to make gains. The problem is, they eventually start plateauing there as well, and if they decide they really want to be good, they proceed to make the all-important psychological jump, and realize it’s not good enough to just show up to the training environment anymore. They realize they need to make positive decisions in their daily routines in order to make the most of every training session, whether it’s on the field or in the weight room. If they’re not willing to do that, there’s always someone else who is, and it doesn’t take long before these athletes are passing them by and they’re left wondering what happened?
When the athlete makes the jump from simply showing up to giving a consistent effort to make positive decisions for themselves inside and outside of the training environment, it becomes real easy to tell a college coach, "This is a guy you want, not only on the field or in the weight room, but in your locker room as well."
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