There is a lot going on during a baseball pitch. The above video shows a couple of things you and your coaches should focus on for correct applications of exercise in a training program.
ASMI Identify the "6" phases of pitching as follows:
1. The windup phase begins when the pitcher stepped back with his front foot and positions his back foot against the rubber. The windup phase ends when the front leg is at its maximum height and the two hands begin to separate.
2. During the stride phase, a pitcher moves his front foot toward home plate as the two arms swing down and apart from each other. The stride phase ends when the front foot touches the mound.
3. During the arm cocking phase, the pelvis and then upper trunk rotate to face home plate as the throwing arm externally rotates at the shoulder. The arm cocking phase ends when the shoulder reaches its maximum external rotation.
4.The arm acceleration phase was from the instant of maximum shoulder external rotation until ball release. From ball release until the arm stops internally rotating is defined as the
5. Arm deceleration phase. Follow-through begins with maximum shoulder internal rotation and ends when the pitcher regains a balanced position.
2. During the stride phase, a pitcher moves his front foot toward home plate as the two arms swing down and apart from each other. The stride phase ends when the front foot touches the mound.
3. During the arm cocking phase, the pelvis and then upper trunk rotate to face home plate as the throwing arm externally rotates at the shoulder. The arm cocking phase ends when the shoulder reaches its maximum external rotation.
4.The arm acceleration phase was from the instant of maximum shoulder external rotation until ball release. From ball release until the arm stops internally rotating is defined as the
5. Arm deceleration phase. Follow-through begins with maximum shoulder internal rotation and ends when the pitcher regains a balanced position.
From years of research- we have come to see the greatest load values occurred during the arm cocking, acceleration, and deceleration phases, implying that these are the phases where overuse injuries are likely to happen.
So how do you train to prevent these injury and maximize power production? For Phase One and Two- base concentric acceleration exercises such as lateral and twisting lunges have direct transfer to the motion- as long as you load the movement correctly.
Phases Two and Three - active flexibility training and range of motion exercises for the shoulder and elbow - along with core extension exercise make sense. Arm Acceleration phase is the one we most often train for- implicating a whole range of body blade and power rotation movements- inclusive of core contractions and also internal rotation of the shoulder. Finally- from the early phases of acceleration through ball release and deceleration- not the joints (wrist- elbow and shoulder) distract? That is where our braking system comes into effect- and training for these phases is critical to successful power production. landing and dynamic stabilization exercises are important throughout the 6 phases, and ultimately- a well rounded training program respects these movements in the weight room. So how do you train to prevent these injury and maximize power production? For Phase One and Two- base concentric acceleration exercises such as lateral and twisting lunges have direct transfer to the motion- as long as you load the movement correctly.
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