Cjac,
“Thanks for responding”
I normally do not respond when someone is just seeking Velo but you are new to pitching and I wanted to show you how pitching mechanics and fitness play the only role in efficiency or injurious (pathomechanics) force application.
“what I’ve told that’s killing my velocity is my arm action and my shoulders. I’ve been working to improve my arm action and I’m trying to learn how to use my shoulders more.”
You’re shoulders actually rotate further than most traditional oriented pitchers who perturb shoulder rotation by being late with their Humeral/forearm arrival at (benchmark) glove side foot plant and back bending from this lack of rotational effort that gives you an angulation drive and recovery, not a more rotational one.
“ I’m not saying that’s my only problem but I’m saying that’s what I’m aware of but I knew it had to be more which is why I came here too.”
Saying Shoulder problem is to blanketed a sentence. Tell us exactly what they recommend you do to fix with this perceived problem.
Most shoulder rotational problems come from being late (arrival to length) plus, to long a stride that does not allow the glove side leg to be used to pull against, this is a traditional coach instructional fallacy that leads to most Velo and targeting problems.
“I’ve been looking for more things I can do at all as well, is there any way you can link me to a video of this drill? “
“No Step body action”
From the front on a beginner 6 mo. ago, who’s arm action is now above the driveline instead of “over early rotated”
From the back on a lefty just cracking high 8’s, he is in full training regression now. When I bring him out of regression by starting his maintenance routine at ½ the weight and reps in mid January. During his competitive championship season, he should be at low 9’s.
“I’m a visual learner so it’s kind of hard for me to understand with words.”
Words and meanings are easily learned by just Googling them but I understand and will put captioned meaning following what i say if I think you will have a problem, just be patient and you will learn and understand as we go. I will repeat myself many times so you can keep moving forwards.
“Is there any drills you know of i can Do at home to clean up my forearm action?”
Yes, you must understand that all you’re pitch types must be driven and released with forearm pronation.
This means you must arrive (Humeral/forearm) at the back after you drop in with a supinated forearm and outwardly rotated Humerus so you can then ballistically (fastest Joint articulations) perform forearm pronation safely.
“My training is sport specific it’s a place called “Top Level Athletes” i take pitching classes and then they have us lift wit position specific lifts/workouts.”
This is the mistake most general trainers make, including the most recognized ones. All resistance training is performed for general daily body use and evenly distributed. This sounds great but is not the definition of “Sport specific” the main tenet in training athletes.
keep performing your general workout because it will help you be more agile while fielding but they will not help you throw faster
“Sports specificity” means to interval resistance train in the complete motion of you’re activity. This is fully compounded from the start of the first Kinetic chain (lengthening) through the second Kinetic chain (shortening) through the third Kinetic chain (recovery). To achieve this you will need a set of 10 pd. wrist weights (sand) and a 4 to 6 pound ball (lead or steel). My clients start with dead blow balls (2 to 4 pds,) (Plyo balls) for 5 weeks then move directly up to a ladies 6lb. shot put. You will need a partner or a rebound wall or net.
“Yes I do know the difference between forearm pronation and supination but if you noticed anything I’m all ears I really just want to learn so I’m open to everything.”
Understand first that traditional coaches know very little about what it takes to achieve true forearm drive, release and recovery forearm pronation! What they recognize as pronation is usually “Voluntary full range of motion forearm supination drive where the forearm now has no where else to go but back the other way into involuntary pronation right at release”, not what were talking about and they all make this mistake. When you explain this in detail to them they all balk.
Perform the football motor drills! These teach you how to release the baseball by pronating the drive.
Here is a client performing a Torque day (pronated from outside the ball) the P. Curve and P. fastball (P. Cutter) football throws from the wrong foot forwards position, the hardest to learn.
The next day he performs a maxline day where all pitch types are pronated from inside the ball. These are performed daily for 4 months along with all the other elements of the program.
There are 5 other positions if you want more pitch types!
“As far as maximally and nominally training I don’t really understand that at all or if i do I’ve never heard those terms but I might understand if you explained it to me.”
Please ask any questions you do not understand! These terms are used in the science of Kinesiology.
The term “Maximal” effort means you voluntarily drive as hard a you can.
The term “Nominal” effort means you performed middle of the road effort.
The term “Minimal” effort means.
If you wanted to thesaurus a term to cover this as if it was your own original thought you would come up with terms like “intent” to redefine what has all ready been defined!!! I have even heard people use the term maximal intent, LOL.
“So I’m open of course.”
Curiosity is a magic elixir. keep learning and you will do well.
“Also what is your sport specific training regression? It sounds like it would help me”
I use Dr. Mike Marshall’s pedagogy (curriculum)(learning plan) to the fullest extent.
Many others now have been inspired to plan their own versions of this workout but fail in understanding you can not use traditional mechanics because they are pathological (injurious) and will cause joint injuries at a faster rate than a light ball. This is where “sports specificity” fails throwing athletes because pitching/throwing coaches fail to grasp this importance because they have been dupedby well meaning but Kinesiologically challenged Org’s that think pitch counts are what injures you.
