Author Archives: Ken Krause
Another good reason to keep the hands up while hitting
In the past I’ve written about the importance of keeping the hands tied to the back shoulder (more or less) for the major part of the swing. Doing so allows hitters to get the proper bat angle, which is around 30 to 45 degrees rather than flat, at contact.
There’s another good reason when you think about it, though. When the hands stay up, it’s easier to get the big muscles in the chest, shoulders and core involved for more power.
Try it. First feel what it’s like to swing with the hands held high. Then try it by staying in the same position but letting the hands drop to your waist. Do it slowly so you can really feel what’s going on.
With the hands around shoulder high you should feel yourself able to drive the bat fairly easily. You should feel strong and powerful.
With the hands more around waist-high, however, you should feel the disconnection. It will likely feel a lot weaker and tougher to bring the bat through. It likely will feel like a lot more work. The bat will likely also be pretty flat as it comes through the hitting zone.
Which begs the question: why would any hitter want to drop her hands to her waist to swing, even on a waist-high pitch? Yet they do all the time.
To really drive the ball, the hands need to remain connected to the back shoulder. Which means if the pitch is low, you have to go down and get it.
Rather than dropping the hands down, bend at the waist. Stick your nose down there toward the ball and use the same basic hitting mechanics you do on a higher pitch.
It’s similar to making a throw from a low position rather than standing up. You use the same mechanics, you’re just tilted over.
For hitters, bend at the waist, tilt in toward the ball and hit the heck out of it.
Drill for developing the backhand change release
One of the most important pitches for a fastpitch pitcher to develop is a good changeup. While everyone is always impressed with speed, the ability to change speeds without visibly changing the delivery is key to keeping hitters off balance and getting them out.
Now, there are all kinds of ways to throw a changeup. My favorite, though is the backhand change. Some call it the “flip” change, but I don’t because I don’t want the pitcher to flip her wrist at the end. Instead, I prefer that she drags the ball through the release zone and just flings it forward at release.
Not long ago I had a pitcher (Larissa) who was having trouble feeling the drag and fling. She was stiffening up and flipping the ball, and as a result it was going too fast and too high.
As I often do, I stood across from her and started to explain the release in a mirror image. But I forgot to use my left hand, and demonstrated with the right hand instead. That’s when the light bulb came on over my head, and I had her try what I had just done.
The reason I think it works is that it takes the pitcher out of the normal context of pitching, and allows her to focus strictly on the release. Whatever the reason, though, I’ve tried it with several pitchers and it has worked for all of them.
If you’re using this type of change and have a pitcher who’s having trouble feeling it, give this a try. If you have a pitcher who’s struggling with the flip change, give it a try as well. You might like the results.
Succeeding in an instant world
This is one of those fastpitch softball topics that I’ve written about before, but it bears repeating. One of the biggest challenges players today face is developing the patience to succeed.
What I mean by that is we live in an instant world. Hot chocolate and popcorn isn’t cooked on the stove for 10 or 20 minutes. You pop it in the microwave and it’s ready in three. You want to watch a particular movie? You don’t have to wait until it comes on anymore — you just dial it up on-demand.
Becoming a high-level, or even a decent, hitter, pitcher, fielder, etc. doesn’t happen instantly. It takes a long time — 10,000 hours to achieve mastery according to the experts, several hundred or thousand hours to get reasonably good.
That can be tough to take for kids who are used to instant pudding or five minute oatmeal. They take a couple of lessons and right away expect to be awesome.
Sorry, it doesn’t work that way. Think of it like this: the goal of excellence is five miles away. You can see it, but it’s well off in the distance. You don’t have a bike or car, so how will you get there? You can’t leap there in one shot. You’ll have to walk, putting one foot in front of the other, over and over again.
It will take some time. You may get bored, you may get tired, you may get frustrated now and then. But if you keep walking, step after step, you will eventually reach your goal.
Long arm follow-through
In my last post I talked about getting rid of the “hello elbow” and replacing it with a finish that is long, loose and natural. After that post, a reader named Melissa asked if I could post a video that illustrated the point.
This week I had the opportunity to shoot video of one of my students during her lesson. Justine is very long and lanky to begin with, so you can really see the follow-through. Here it is. Note that this is video is running at 1/3 the normal speed to make it easier to see.
Justine demonstrates a long, loose finish
Using this finish allows her to deliver maximum velocity without placing strain on the elbow.
Pitching: Getting a proper follow-through
So yesterday I started with two new pitchers — teammates with little pitching experience. Both had attended a few sessions of a pitching “clinic” in a large group put on by some local instructor or another.
As I always do I asked to see how they pitched before we launched into the lesson. One of the things I saw right away was something called the “hello elbow.”
The “hello elbow” is a form of forced follow-through at the end of the pitch. After you release the pitch, you bend your elbow and bring your hand up to your throwing hand shoulder. You’re supposed to then point your elbow at your catcher.
It may be well-intended, but it actually works against the mechanics that make up a good pitch. A finish should be long, loose and natural.
If you keep your arm loose and focus on whipping the lower arm past the elbow at release, the last thing you’re going to be able to do is touch your throwing-hand shoulder. You would have to stop the arm and change directions to do that.
As I was working with each of the girls, we focused on learning to be long, loose and natural at the finish. They both struggled at first, but I used a drill called the “low five” to help them get the feel. With an empty hand, I had them start with their pitching arms at the 12:00 position, then bring the upper arm down, then bring the hand through and give me a low five with their hands to my hand.
As they focused on slapping my hand, they started to find a new finish. Both wound up with their pitching hand by their glove-side shoulder. Luckily, from there it was an easy transition to throwing the ball that way too.
They weren’t perfect with it — the “hello elbow” showed up from time to time. But they were definitely better. At the end of the lesson I had them throw to their fathers, and the ball was straighter and faster than it had been when they walked in.
Follow-through is important, but you have to be careful not to trade one issue for another. Keep the follow-through long, loose and natural and your pitchers will find their own way.
How to tell it’s time to find a new coach
The short answer: His/her video collection is on VHS.
The longer answer: A lot has changed since the 1980s. High-speed video has given us insight into things we couldn’t see before. But some people still cling to the “old ways,” like the Pagans in medieval times.
Their rationale is that they’ve been doing it that way for X number of years and have had success. Yet it’s likely they had success in spite of what they teach instead of because of it.
There is plenty of good information out there. And tons of video of top-level players out there. The simple test — aka the Hanson Principle — is compare what people tell you to the best players in the sport. If what you’re being told doesn’t match what you see, it’s time to find a new coach. There’s simply no excuse for accepting bad teaching.
Context provides incentive in softball training
One of the interesting phenomena I have observed in my years of teaching lessons is how important context is in really understanding what you’re learning and putting it to use.
That’s kind of a long-winded way of saying it seems like students seem to “get” what we’re trying to do better after they’ve had a season of playing following an off-season of lessons.
You can try to put context around lessons all you want. I know I certainly do. But once students are in the game trying to execute against an opponent, I found most understand better the reasons why we’re doing what we’re doing, and why we’re focusing on certain aspects of their skills.
Take pitchers, for example. They can look like world-beaters in lessons or practice sessions. But once there’s something on the line, i.e. they’re facing live hitters, they seem to get why we focus so much on repeatable mechanics versus the immediate results.
That can be discouraging for some — they’ve worked hard all off-season, but then in the games they’re not see the payoff right away. But for most, it seems they remember us talking about certain things, they remember themselves not putting the effort into it, and they understand that was a mistake.
Has that been your experience? Has your daughter, your students or your players struggled to put lessons into practice the first year but then come back ready to learn more and at a fast pace?
What the wrist really contributes in pitching
I’ve written before about the myth of the wrist in pitching — how coaches and players put so much emphasis on developing a hard wrist snap through drills despite the fact that the wrist actually contributes very little to power. This past weekend I had the opportunity to see a good example of that in action.
Having some free time on my hands, I went to check out a local tournament. I thought I might get an opportunity to see a couple of students or former players playing (which I did).
While I was there, I saw one girl pitching who to me was the epitome of the “snap your wrist honey” school. She would step off the pitching rubber, make her arm circle, then pretty much stop the circle at the bottom and snap her wrist violently.
As you might expect, her pitches were rather slow, and had somewhat of an arc to them. But I’m sure someone, somewhere taught it to her and thought she was doing a great job. Despite the fact that she was getting pounded pretty hard.
The wrist’s main jobs are to transfer power from the rest of the motion to the ball, and to impart spin in the right direction. It is not a power source in and of itself. Think of it like a car.
The body, the arm, the whipping motion are all the things that create power; they are the engine. The wrist is the transmission that delivers that power to the wheels. While both are essential, by itself the transmission doesn’t do diddly. If you have the world’s greatest transmission and a weak engine, your car isn’t going to go very fast.
Performing endless wrist snap drills to develop power is a waste of time. Especially since there are no actual muscles in the wrist; the muscles that move the wrist extend from the forearm to the hand. Keeping the wrist loose and allowing it to snap quickly at the end of the windmill chain will work far better to impart speed to the ball.
But what about all those exercises to develop the wrist, like the forearm curl? They work because they’re building strength in the forearms, not the wrist, which provides greater stability to the wrist and allows more efficient power transfer.
If you want to increase speed, forget the wrist flips. Focus on developing the whip, and allow the wrist to do its thing.
It’s never too late for the fundamentals
First of all, let me assure you that I haven’t abandoned the Life in the Fastpitch Lane blog. I’ve just been taking care of some other stuff.
Anyway, today I heard about a 16U team and its first few practices. Apparently the coach has been running through some scenarios, but has spent no time working on the fundamentals. The speculation is that she assumes by now they should already have them.
If that’s the case it’s a mistake. No player ever has it down so much that she doesn’t need to work on technique and the fundamentals.
Want proof? The top D1 college programs in the country work on the fundamentals constantly. So does the USA National team. Check out this video of former coach Mike Candrea running one of my favorite drills. It’s a few years old, obviously, but it shows the importance he and the other coaches place on fundamentals.
No matter how good you think your team is, remember it always starts with the fundamentals.
Now is a great time to work on pitching speed
There’s a saying I’ve seen on signs that goes “You can never be too rich or too thin.” For fastpitch softball pitchers, I would add “And you can never have too much speed.”
While speed by itself is not the be-all and end-all of pitching, neither is a lack of speed. The faster you throw, the tougher you are to hit. It’s that simple.
So now, as fastpitch players are (or should be) ending their self-imposed shut-downs and getting ready to start working on next season, this is a great time to work on learning to throw faster.
Why now? Very simple — you don’t have to worry about where the ball goes.
Working on speed requires pitchers to get out of their comfort zones. When that happens, there can be a temporary loss of accuracy until the mechanics lock back in and the faster, harder motion becomes the “new normal” as they like to say.
During the season, a loss of accuracy isn’t good for anyone. But now, at this time of the year, accuracy isn’t at such a premium so pitchers are freer to make adjustments that can set them back a bit in the short run but pay off later in the long run.
Now, of course there is fall ball. For pitchers who are new to a team, or trying to prove that they’re ready to take on a larger role on the same team, a loss of accuracy can be counter-productive. For those pitchers, it might be better to wait until fall ball is over.
For everyone else, though, it’s a good time to start pushing the proverbial envelope and seeing just what you can do.
For those in the North (like me) there’s another good reason to do it now. One of the best drills for building pitch speed is long toss. But it’s hard to get enough distance to make long toss pay off indoors, in a batting cage or even a gym. But right now, you can go out onto a field and just keep backing up until the ball doesn’t reach the plate anymore. Do that once or twice a week, and give it all you’ve got, and you’ll start to see that speed go up.
I know the summer of 2012 seems like it’s a long ways away. But for pitchers it’s not. Get after it now so you’re ready when next summer (or spring for you HS pitchers) comes.
Life in the Fastpitch Lane 