That is a really good question because, ultimately, perfect timing is what we're after as that both maximizes performance and minimizes injury.
House defines it as being at the right place at the right time.
So what are the right places to be and what are the right times to be at them? Yep, good question. I don't know that I can answer that entirely. But I'll say that a biggie is being just squared up to the target at release. Being over-rotated at release (implying early rotation) is definitely a precursor to injury.