Strength in Numbers #118
In our Certified Pitching Biomechanics Course, we talk about linked events from the wind-up to the release and how every moment in the delivery matters.
. The obvious points are:
- Peak knee height,
- Stride foot contact,
- Maximal external rotation,
- Ball release,
- Maximal internal rotation,
- and Follow-through.
In biomechanics, these are called discrete events, and arm position can drastically change throughout the season because of the phases between these events.
One phase I highlight is what happens in the approach of peak knee height or shortly after that. It cannot be overstated that outside of optimal arm strength, single leg strength in the 90-90 hip and knee position for the airborne leg matters.
THE ANKLE CAN BE THE ROOT OF THE PROBLEM
Last week, we opened a new focus for our next ACE Scrum that revolves around rotation, but the hips and pelvis do not accelerate and decelerate in a vacuum.
One leg is interacting on the ground, or else you are throwing a volleyball jump serve essentially (I played college volleyball, and it’s very different than being on the ground).
One often overlooked yet crucial aspect of this process is multiplanar ankle movement, including dorsiflexion, inversion, eversion, and foot internal and external rotation. They all matter, and I published research on this topic with my PhD Chair, Dr. Dan Ramsey, on what the ankle does in 3D in the delivery.
We nail this information in the Certified Pitching Biomechanics Course as it has EVERYTHING TO DO WITH GROUND REACTION FORCE. If you mess up ground reaction force, your arm will fatigue more than expected (ref).
Evaluating and optimizing these movements can be a game-changer for pitchers, significantly improving their command and ultimately leading to a lower pitch count per inning through enhanced Pitch Efficiency Ratios (Pitches Per Inning).
THE FOUNDATION OF STABILITY IS BEING UNSTABLE
I am not talking about squatting on Bosu balls, which I did in the very early 2000s. I am talking about being in a single-leg stance and fighting the heck out of it in loaded positions.
Something like the training example below makes strength and coordination sense to me over prioritizing lying down on a flat bench, throwing a barbell between my hands, pinning shoulder blades together, and relying more on the triceps and anterior delts in sticking positions than anything else.
I am not saying bilateral compound pressing movements are unimportant because they are necessary. But there comes a point in an athlete’s career where pressing 400+ does not yield returns.
THE POWER OF ROTATION IS MORE THAN PLANTARFLEXION
Furthermore, foot internal and external rotation plays a pivotal role in regulating pelvic and trunk rotation. Efficient rotation through these planes allows pitchers to generate power and control from their lower body. When ankle movement is restricted or misaligned, it can disrupt the kinetic chain, leading to less effective pitches and a higher pitch count.
If your eye is only attuned to plantar and dorsiflexion (applying force with the toe down or absorbing force by bringing the toe up), you are going to miss the one thing that almost everyone misses in evaluating pitchers outside of arm strength and range of motion metrics. Look at what’s going on with this pitcher who is having a hard time delivering a throw where he wants it to go.
Witness the drive ankle-pelvis coupling. If you see it here, you’ll get why this is a big influence on the Pitch Efficiency Ratio. If you don’t, become dual certified and join ACE. We will straighten all of it out for you.
The path to precision and dominance on the mound starts from the ground up, with every step and pivot of the ankle playing a critical role in the pitcher’s success.
We will dive into this deep and connect the dots even more in ACE Scrum 2 – stay tuned.
MLBers who are out of the race – enjoy your first weekend of relaxation!
Ryan
Ryan@armcare.com
