Today's guest post comes from Cressey Sports Performance - Massachusetts pitching coordinator, Jordan Kraus.
Skill coaches are often faced with the challenging task of addressing mechanical problems that are actually underlying movement inefficiencies. This is especially true with respect to different aspects of the pitching delivery, and today I will be discussing the back hip load. We place a lot of emphasis on mastering this initial move in the delivery because of the many of downstream effects it has. Simply put, if the first move in the sequence is poor, the subsequent moves won’t be very good, either.
The biggest challenge stems from the fact that pitching is a unique skill, and the movement patterns associated with it become very ingrained. It is very difficult to change these patterns within the confines of the mound and baseball in hand, so stepping away from the specialized task of throwing to create context for a new movement pattern can expedite the process.
Efficiently loading the back hip can be challenging because of the different planes of motion involved and the speed associated with a pitching delivery. The three movements we look for in the back hip are flexion, adduction and internal rotation. It’s important to note that not everyone’s load will be the same, but all will have varying degrees of each of these movements.
The following movements can be used to help facilitate positions we want to replicate on the mound. For simplicity, they are broken down into four categories: unloaded, loaded, dynamic, and skill-specific. Within each of the first three categories, the movements progress from sagittal, frontal, to transverse plane movements. The goal of the sagittal plane movements is to control hip flexion while shifting weight posteriorly. Next, we are progressing by shifting our weight posteriorly while moving laterally in the frontal plane. The third movement in each category combines all three planes of motion as we learn to control flexion, adduction and internal rotation. The final category is a medicine ball series that will help bridge the gap between movements in the weight room and the throwing motion.
3. Dynamic: Drop Squat 2:1 > Low Box Shuffle w/Stick > Lateral Lunge w/ Fake Medicine Ball Chop
4. Skill-Specific: Rear Foot Elevated Medicine Ball Shotput > Step-Back Medicine Ball Shotput > Knee-to-Knee Medicine Ball Shotput
It’s important to note that there are plenty of other movement options and the progressions for these are not linear. Additional load or increased speed of a movement can sometimes produce a more favorable outcome, so there will always be a level of coaching required for exercise selection. Selection will depend on a variety of factors, including strength, athleticism, mobility restrictions, and individual compensation strategies. Once these movements become proficient, the next step would be to blend the new loading strategy into plyo drills, catch play, and ultimately to the mound. Changing the task can drastically improve motor learning, so don’t be afraid to have pitchers step away from the mound to create better movement patterns.
On a semi-related note, we recently opened up registration for our 2022 Collegiate Elite Baseball Development Summer program at Cressey Sports Performance in Hudson, MA. This is a great developmental opportunity for pitchers who are open to taking the summer off from competitive baseball, but still want to keep throwing and improving. Space is limited, so don't delay in reaching out if you're interested. For more information, click here.
About the Author
Jordan Kraus serves as a Pitching Coordinator at Cressey Sports Performance-MA. You can follow him on twitter and Instagram at @_JordanKraus_, or email him at JordanRKraus@gmail.com.
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!
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.
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 2019" feature to the top baseball posts from last year. Check them out:
1. Vertical Shin and the Pitching Delivery - Vertical shin can be a powerful coaching point in the weight room, but it also has applications to putting pitchers in the right position to be successful on the mound. Check out this article to learn more.
2.Baseball Athleticism: It's Probably Not What You Think It Is - Not all "great athletes" make great baseball players, and not all great baseball players are what you'd call "great athletes." I did a little deeper on this topic in this article.
3. Should You Chase Shoulder External Rotation - And If So, How?- I often get questions on how pitchers can increase shoulder external rotation for throwing. The answer really depends on a few things, so here's a video to walk you through them.
4. Pitchers vs. Swimmers - I evaluated a baseball pitcher and swimmer on the same day in August. The markedly different assessment findings served as a great reminder that not all overhead athletes are created equal – both in terms of the demands of their sports and the way they adapt to those demands.
5. Coil in the Pitching Delivery: Friend or Foe? - Recently, I came across a picture of Nationals pitcher Patrick Corbin at the top of the leg lift in his delivery, and it got me to thinking about how the transverse plane can be your biggest ally or enemy in the pitching delivery.
We've got one last "Best of 2019" list running tomorrow, so stay tuned for the closer!
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!
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!
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!
We're excited to welcome retired MLB pitcher and outfielder Rick Ankiel to this week's podcast. Rick's incredible story has been the feature of multiple documentaries, and he has some awesome insights to share for players, coaches, and parents. A special thanks to this show's sponsor, Marc Pro. Head towww.MarcPro.comand enter the coupon code CRESSEY at checkout to receive 10% off on your order.
Show Outline
What Rick’s experience was like as he battled command issues as a young pitcher for the St. Louis Cardinals
What the initial stages of Rick’s mental struggles as a pitcher were
How Rick made his comeback from the yips as a pitcher in 2005, and what strategies and routines he implemented that were most impactful for his consistency on the mound
How identifying what variables he could and couldn’t control and keeping baseball simple helped Rick find mental stability as a player
How organizations are evolving in how they prepare their young draft picks to be successful baseball stars of the future
What the mental concerns are for young stars as they ascend to the big league stage
Why players need to establish their circle of trust to be successful in professional baseball, and what strategies young players can implement to find security in their early career
What Rick’s advice is for the young draft picks and prospects
How the obsessive pursuit of excellence in baseball leads players to being consumed by their shortcomings and defined by their career on the field
How a player’s reluctance to care can be a defining factor of their likelihood to succumb to the mental dilemmas like the yips
What the biggest misconception about the yips is
How coaches and teammates of a struggling athlete can work to better identify those who need help and implement steps to make a real difference
How being genuine with ballplayers and asking “What can I do to help you?” can start a powerful conversation towards aiding in someone’s mental state
What was the difference for Rick was in preparing for games as a pitcher and a hitter
How Rick approached his throwing program as he transitioned from being pitcher to an outfielder
What the biggest adjustment Rick had to make as he has transitioned to a career in broadcasting
This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself with their new "Try Before you Buy" program, and use promo code CRESSEY at checkout at www.MarcPro.com for 10% off on your order.
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!
Each time I run an Instagram Q&A, I get a few high school baseball players who ask how they can increase shoulder external rotation for throwing. The answer really depends on a few things, so here's a video to walk you through them.
We're excited to welcome Washington Nationals relief pitcher Aaron Barrett to this week's podcast. Aaron is one of the most impressive comeback stories you'll ever hear. 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 major injuries and setbacks Aaron experienced that removed him from competitive baseball from 2014 to 2018
What the medical priorities and overall rehab process were for recovering from this freak injury
How Aaron managed his psychology as he endured a major setback
How he incorporated and began to increase his hand speed as he progressed throw his rehab throwing program
When in Aaron’s rehab protocols he felt more consistent and confident as he began throwing in professional baseball games once again
What recovery modalities Aaron utilizes to help his arm bounce back
How Aaron modified his routine after enduring these setbacks
How Aaron remained process oriented and focused on his goals for the long haul of a four-year rehab period
What lessons has Aaron learned after experiencing the workload of being a reliever in a major league bullpen
How Aaron manages his throwing volume and intensity in-season
What Aaron’s gameday routine is
What the characteristics of coaches and rehab professionals that have been the most impactful on his career
What Aaron’s next step is for his career as he transitions from this incredible recovery from injury to being a consistent performer for the Washington Nationals
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!
I came across this awesome still-frame of Nationals pitcher Patrick Corbin on the Nationals instagram the other day. This positioning at the top of his leg lift offers an important reminder of how the transverse plane can be your biggest ally or enemy in the pitching delivery.
As you can see, Corbin has some "coil" to his leg lift, which creates more internal rotation on the trailing hip right as he starts to progress into his hip load (hinge/flexion). This pre-tensioning allows him to store a little extra elastic energy as he heads down the mound toward front foot plant. It also can provide a bit more deception to make the hitter's job more challenging. And, perhaps most importantly, it sets up more of a "sweeping" slider, similar to what we see with pitchers like Chris Sale and Steve Cishek. All good, right?
Well, the challenge is that being this rotational can also give some athletes problems. It's a slightly more high maintenance delivery because you have to take all that transverse (rotational) motion and convert it into a more linear motion at ball release so that you are getting through the baseball, not just around it. And, if you can't stop this rotation at the hips, it gets transferred up to the spine. This is where optimizing strength, mobility, and timing of the lead hip is essential: it's a torque converter (rotational to linear).
Understanding this should make you realize that just coaching knee extension on the front leg isn't a useful strategy; it ignores the hip. And, just calling it lead leg blocking is insufficient, as "blocking" doesn't appreciate the rotational component that the lead hip can take on. That's why we talk a lot about "front hip pull-back" and select exercises that challenge it to accept forces in all three planes of motion.
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!
We're excited to welcome Cressey Sports Performance - Massachusetts strength and conditioning coach and associated pitching coordinator Kyle Driscoll 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 the CSP staff onboarded and assessed each college athlete for the Elite College Development Program
What specific strategies Kyle used to assess the pitchers in the program, including subjective evaluations and the use of technology like Rapsodo and high-speed camera
Why evaluating each pitcher’s routine is key component of an initial assessment
How understanding exactly where a pitcher is on day one allowed Kyle to structure realistic, obtainable goals for each player to achieve over the 10 week program
What the most surprising lessons Kyle took away from initial evaluations of the college summer program were
What goes into matching up throwing partners
What Kyle’s approach was for designing each athlete’s throwing program and why he made sure to teach them how to effectively program for themselves following their experience at CSP
How the synergy of CSP works to consolidate stress in the college summer program and how Kyle specifically programs throwing alongside the strength and conditioning component
What specific positions Kyle looks for pitchers to hit in their throwing delivery – and how they can reinforce these positions in the weight room
Why Kyle emphasizes certain positions early in the delivery so quality movement is persevered as the throwing motion becomes faster down the chain
What specific pitch design and velocity changes individuals made over the summer
What the most influential takeaways for the pitchers that attended the Elite College Development Program and how these takeaways stretch far beyond mechanical adjustments
This episode is brought to you by Athletic Greens. It’s aNSF certified 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!
I hope you're hadving a great week. Here's a little recommended reading and listening to keep it rolling.
Complete Coach Certification - Mike Robertson launched this excellent continuing education resource for trainers last week. I just finished working my way through it and it was outstanding.
Shoulder Assessment and Treatment with Eric Cressey - Speaking of podcasts, I was a guest on the Squat University Podcast recently. I talked a lot of shoulders with the host, physical therapist Aaron Horschig.
An Alternate Approach to Summer Ball: The Rise of Private Facility Training - This article from Aaron Fitt at D1Baseball.com highlights how many athletes are taking non-traditional approaches to summer development for baseball. Aaron shadowed a training session with Duke pitcher Bryce Jarvis at Cressey Sports Performance.
