I was reading today that when Craig Kimbrel broke his foot at 18, he went to long toss 300 feet from his knees which resulted in a better pattern in his upper body. The number 75-80% of velocity comes from hip-shoulder separation gets tossed around quite a bit. It has got me thinking the role of the lower body is to simply carry the mass from point A to B as efficiently (timely) as possible and then stabilize at landing. The lower body is really just a base for the upper body to rotate around.
Yet, there’s this huge emphasis put on compound lifts like squats, deadlifts, cleans. Not saying they should be ignored completely, but what does deadlifting 3 times a kid’s bodyweight versus 1.5 times do for a kid’s velocity? Wouldn’t something like lateral bounds (jumping) be more beneficial to both mechanics and velocity?
I would think more emphasis should be placed with training movements like speed, agility, motor skills, coordination and jumping. That would seem be more beneficial than putting the main emphasis on lifting the heaviest thing you can. Obviously, some form of stability needs to be present in the delivery, especially 1-legged stability. But really, how much strength is truly needed for this stability?
How much emphasis do you think should be put on compound/heavy lifts vs. movement training?