I have trouble maintaining consistent velocity from day to day and I think the biggest reason behind this is not getting my hips to open before foot strike. If I wait until foot strike to open my hips, it pushes my lead knee forward (knee flexion) after foot strike and takes away from my velocity. My question is: How can I ensure that I am opening my hips before foot strike?
You can try a SETPRO drill that seems to work for this: Stand in the set position, go through your regular glove knee motion (kick and stride), and deliberately stride to a spot 1+ feet to the outside of your usual foot strike position while maintaining your regular shoulders-closed upper body posture.
You need to use your Arm/Leg movements in your single leg phase to make sure you go into your Foot Strike vertically stacked (with your Head over your Bellybutton).
- Any forward weight shift generates a premature Foot Strike that causes your Front Foot to make contact with the ground before you can open your Hips.
- You need to use your pitching chain to pinpoint your Arm/Leg actions that currently create your imbalance and then adjust these specific Arm/Leg movements to keep your weight centered moving into your Foot Strike.
L.A. “Skip” Fast
Pro Pitching Institute