Strength in Numbers #68
This week I posted trivia on trunk angular velocity and its impact on Biomechanical Efficiency Grades, or BEG. You can read more about BEG in this article recently published by myself and some heavy-hitting scientists in the American Journal of Sports Medicine.
As a refresher, BEG indicates velocity production relative to normalized elbow varus torque. So if you know your velocity, you can also calculate the amount of force as a percentage of your body size required to keep the inner elbow closed during delivery to protect the UCL.
BEG is calculated by 3D assessment in the study, which most people will not be doing as part of their training. Still, the critical takehome is that if you are considering changes in your mechanics or pushing hard to increase your velocity, then you need to ensure your strength is there to match it, so you don’t add too much bang for the buck!
Pitchers with higher BEG have greater velocity per unit of relative elbow torque. Remember, a 1 MPH increase in ball velocity is estimated to increase medial elbow torque by 1 Nm. The moral of the story is if you’re on the hunt for more velocity, you need to have a strong arm and one that has lowered torque. Put BEG and the SVR (Strength-Velocity Ratio) together, and you are starting to put some pieces together for an effective and healthier delivery.Â
TRUNK VELOCITY
The contest I put on Linkedin was based on about identifying the key elements of training to increase trunk velocity and improve BEG.
Our predictive equation found that increasing trunk velocity reduced BEG, which makes sense as increased trunk velocity correlates to increased loading on the elbow.
So, what do you do?
You want to throw hard, but you also want to improve BEG. For most performance specialists, the first approach is to prescribe light medball rotational throws.
However, in my opinion, that is not the way to go with BEG. The trunk velocities are very fast as the arms are close to the center of the body, and generally, the athlete rotates off target.
But please keep reading…
In this video below, we use the Symmetry Ball, a cool piece of equipment sold by Crossover Symmetry in the past that is now resurfacing as critically important in improving BEG.
In this exercise, there are two points of deceleration.
Don’t get me wrong, trunk rotational velocity (sometimes exceeding 1000 deg/sec) is essential, but it’s the deceleration component that is critical to keeping the athlete healthy and that requires the transfer of energy through the pelvis to the trunk.
Positive energy transfer means that energy flows from the proximal to the distal segment (i.e., pelvis to the trunk.) You don’t want energy leakage, or you may end up increasing arm acceleration to generate velocity, bringing up forces and torque on the arm.
This drill below (Symmetry Ball Rotational Janitor Throw with Double Deceleration) creates a rapid stretch of the opposite side obliques that face the plate.
The first deceleration increases the eccentric strength and reactivity of the obliques and loads the drive hip into internal rotation. This increases the energy absorption to transfer while the athlete is moving down the mound. Pretty cool stuff!
The secondary element is to stop at the endpoint to singulate the trunk and pelvis. That means going from a fast reactive stretch in loading the ball behind you to high-speed rotation and then coordinating a quick reactive stop when the pelvis and trunk come together after being separated.
When you cannot form an X angle between the pelvis and trunk, we call that singulation, or one single angle.
This is where you want to be in the delivery during max layback. As now the athlete is going to home plate in a forward direction, chest and pelvis squared up and that is going to increase Pitch Efficiency by increasing command and control which will effective reduce pitches per inning and reduce overuse.
Do you see the connection between BEG, strength, and competitive performance? It’s essential to optimize them for longevity and success.
Upcoming Biomechanics Course
Stay tuned for the launch of our Certified Pitching Biomechanist Course. Of course, I would love the entire baseball world to take this education, but I will warn you that it’s a challenge.
You must commit to deep learning, getting uncomfortable, and applying what you have learned. But don’t worry! You are getting a roadmap to know where to go with the data you uncover.
I strongly suggest having our Certified ArmCare Specialist Course under your belt to get the most out of biomechanical education.
The best in the game can overcome obstacles and get athletes to optimum or better in the shortest time. That means we need to INDIVIDUALIZE based on body, coordination, motor preference, and mind for our athletes. Unlock your potential in getting them there faster and more effectively by growing your knowledge and skillset related to the intersection of 3D motion capture and dynamometry.
To redeem your $250 store credit toward our Certified ArmCare Specialist Course, reach out to me directly at Ryan@ArmCare.com, as I want to meet you and learn more about how we can serve you and your athletes in baseball health and performance.
INDIVIDUALIZATION = OPTIMIZATION, and don’t you forget it!
