The Guide to Kinetic Chain Pitching

JWCC Baseball2015

Define Mechanics:

Answer:

The safest and most effective way to throw a baseball.

“Most amateur throwers “rush” when trying to throw harder. Elite throwers are adept at adding effort while being patient with their sequence”

“The amateur thrower adds their effort too early too the arm action while the elite thrower adds effort to the footwork and aggressive hip rotation”

-Matt Blake @Blake_Matt

What is the Kinetic Chain? The sequential movement of body parts This equals the most efficient and safe way to

move the body in-order to throw a baseball Linear vs. Rotational

The Goals of Your Mechanics The name of the game is how efficiently can you

achieve Hip-to-Shoulder separation. I’ll say that again; the name of the game is how

efficiently can you achieve Hip-to-Shoulder separation. Hip-to-Shoulder separation creates about 80% of velocity Everything you do lower half and upper half either aids in

increasing H.T.S.S. or aids in decreasing H.T.S.S The next goal of your mechanics is how quickly can

you build and sustain as much momentum and power as possible throughout your delivery.

And Finally, effectively throwing strikes.

Keys to Success

“Balance” Stability In control Core strength

Hip drive Triple extension Hip/ankle mobility

Timing (foot sequence) Hip to shoulder separation Bow and arrow

Direction Drive Line

Coming Set

Immediately put pressure into the ground with knee pushed back

Pressure into ground equals energy back up Kinetic Chain

Knee Lift

First movement from the stretch position

Back towards dominate shoulder Back knee must stay back to keep

torsion Back then hip “pops” forward forcing

you to lead with the front hip towards plate This “pop” is known as the Linear Shift

Front hip should be slightly elevated From the loading of the back hip

Knee Lift continued

Upon completion of knee lift front hip should begin the drive towards the plate

Pitcher should be getting as much distance from the rubber (as possible) before front knee moves past front hip

This is known as riding the back leg

Stride Length via Triple Extension

Triple Extension is the extension of the ankle, knee, and hip in proper succession Much like a jump

After your knee is lifted to your chest, you will start to drive forward. Your stride should not come from reaching with your front foot, but rather your back leg. By driving as far as possible off of our back leg we become more powerful as we enter in to hip rotation.

It's also important to stride out with the front foot low to the ground. This keeps a pitcher's shoulders relatively level.

The pitcher should stride toward the plate leading the way with the side of his front foot -- NOT his toe, which opens the hips too early.

In general, your stride length should be at least 80 to 90 percent of your height. (It'll be shorter off of flat ground.) Some pitchers may find it beneficial to stride longer, up to 100% of their height.

Stride LengthChapman 6’4 97-101 mph

Young6’1086-88 mph

Hip-to-Shoulder Separation via Triple Extension

Just before front foot contact, the back leg will extend (Ankle->Knee->Hip) into font foot contact. This begins our (very important) hip firing

At front foot contact the hips should be 70-75% open towards the plate (See sophisticated diagram) ->

hips

arm

Front Foot Contact Front knee must stabilize to increase hip pivot and/or

H.T.S.S. The front leg must produce nearly as much force into

the ground as the back leg generates The greater the force into the ground the higher the

velocity Toe touch first contact, keeps fluidity.

Heel first causes head bobble and loss of accuracy Directly in line with target. When hips have completely fired (flushed) then we

begin our throwing process

Flex –T upon Toe touch

Once toe touch occurs, the throwing arm should be at vertical.

Ball/palm should be facing 1st or 3rd base

Safest position for the arm

Flex-T continued

Flex – T position Elbows inside shoulders Elbow angle equal, through out movement Elbow should be slightly below shoulder height Realize that our arms work in conjunction

Hands No cool pictures for this slide Hands start just above COG Arms are relaxed Initial break, thumbs down and out. Break occurs at belt (COG).

Eyes Level

Eyes level to the Horizon. Toe to Toe keeps the head stable. Avoid leaning or “heavy ears” “Gun” analogy

Forward Trunk Tilt Transition from Flex – T to release point Chest to Glove Glove side shadows front foot Stick face out as far as possible Finishing point, 4 points of focus

Chest Glove Knee Foot

Four Points of Focus

1

2

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Deceleration Face and chest out front allows the back to

properly decelerate the arm Verses the arm forcing it’s self to decelerate

Lower Half Progression Upon coming set; immediately put pressure into the ground Knee lift back showing front hip/butt

Foot under knee and relaxed Begin drive to plate via the back leg Ankle fires hips open just before front foot contact Hips flush through ready to begin throwing

Upper Half Progression Hands break, thumbs down and out Elbows inside shoulders at Flex T Glove shadow over front foot Chest to glove finish 4 points of focus on release.