Category Archives: Pitching
The riseball has been called the “scholarship pitch.” And for good reason.
Despite the fact that it doesn’t really break upward as it approaches the hitter (despite what you may have heard on TV) a well-thrown riseball often gives the illusion of doing so. It’s all about how our brains perceive the information they’re receiving – just as there are no dots in the grid below even though it appears there are.
The key to the riseball illusion is the backspin. The more you can achieve a 12-6 spin, i.e., the ball spinning from the bottom to the top as it approaches the hitter (versus a standard fastball or drop ball which spins from the top to the bottom) the better it works.
(Of course, being able to throw it 70 mph makes the direction of the spin less important, but that’s a story for another day.)
The challenge many pitchers face when they first start learning the riseball is that getting your hand into the proper position to throw it is not that easy. It’s a significant change, in fact, from the foundational mechanics most pitchers learn.
As I’ve posted many times, the best way to throw the fastball/drop ball is to keep the inside of the forearm facing toward first base with the fingers pointing down, then release it as the forearm and hand pronate inwards. But even if you’re a “hello elbow”-type pitcher, your fingers will be pointed down at release; you’re just doing it earlier than you should.
With a riseball, to achieve backspin you need to have your hand cupped under the ball, i.e., pointed toward third base. And you need to do that before getting to release so you’re not trying to bring the fingers up at the same time you’re trying to release the ball, which would create top-to-bottom, bullet/gyro or some other less-than-desirable spin.
Getting cupped under at the right time allows the ball to be released over the back thumb with a slicing motion. Yet getting to that position can be difficult as it is a different movement pattern than pitchers, especially younger ones, are used to.
Facing that issue myself, I came up with an idea to help pitchers feel the hand/wrist position better. You can see it here in the video.
Regular readers know I’m a fan of using walls, constraints and other things to create a more tactile experience for pitchers. You can say “get your hand under the ball” until you’re blue in the face, but if it’s not connecting you need to try something else.
Of course, the proof is in the pudding. After a couple of minutes of slowly tracing the fingers on the wall, we went back to spinning an actual ball.
And whaddya know? It worked!
It wasn’t perfect every time, but whereas before she was getting top spin or bullet spin now she was starting to achieve backspin more often than not. Not bad for a few minutes’ work.
So if your pitcher is having trouble getting the hang of spinning the ball backwards give this a try. Hopefully you can get a breakthrough as well.
You see it on fields and in cages everywhere you go: one or more pitchers lined up five feet in front of their catchers (or a wall) forcibly pushing a ball out of their hands by snapping their wrists up. Meanwhile, the pitching coach talks about how important a hard wrist snap is to maximizing the speed of the pitch.
As I have discussed before, this way of thinking is a holdover from the days before high-speed video enabled us to see what was really going on during the release phase of the pitch. What people perceive as a hard wrist snap is really a reaction to other things happening in the pitching motion, especially the sudden deceleration of forearm due to internal rotation and brush contact.
Giving up old beliefs, however, is difficult. I know it, because I’ve had to do it numerous times and it didn’t come easily. Most of us hate to admit when we’re wrong about something (some more than others), so we fight tooth and nail to justify what we’ve been doing or teaching.
Heck, I taught wrist snaps for a few years too before I saw the truth, and it wasn’t like I flipped the light switch one day and stopped. But when I realized that at best they were a waste of time and at worst they were preventing my students from maximizing their speed I stopped.
Of course, it helps to have evidence of what you’re promoting. That’s why I was excited to see this video experiment pitching guru (and personal friend) Rick Pauly created. Rick is driving force behind High Performance Pitching (full disclosure: I am an Elite Level certified coach at HPP) as well as the father of a pretty darned good pitcher who has had a long and distinguished career, first in college and then as a pro in the U.S. and Japan.
In this experiment, Rick place a bowler’s wrist brace on the pitching hand of a pitcher. If you’re not familiar with them, these braces are used to prevent the wrist from moving during the delivery of a bowling ball. They basically freeze it in place, preventing any kind of a forward snapping motion to protect bowlers from injury.
Here’s a video of the pitcher throwing with the wrist brace in place:
Within four pitches, using the wrist brace for the first time, this pitcher was able to throw within a half mile per hour of her top speed for that lesson. My guess is with a little more time to get used to it, the brace would have had zero effect on her speed.
This is an experiment you may want to try yourself. Have your daughter or other pitcher throw a few pitches as she normally does, and get a speed reading with a reliable radar gun on a tripod.
Then put the wrist brace on and have her throw a few more pitches. If she’s trying to throw hard at all you will likely find the same results.
By the way, if you do perform this experiment let us know how it comes out. I plan to pick up a wrist brace and try it as well.
The state of knowledge is evolving all the time, so it’s important to keep up. You wouldn’t want your doctor to automatically bring out the leeches no matter what you went in for, would you?
The same is true for pitching. The more you seek out the latest information, such as the effect a hard, forced wrist snap really has on pitch speeds, the better you’ll be able to serve your pitchers.
Today’s post was inspired by a Zoom session with Rick Pauly of Paulygirl Fastpitch and High Performance Pitching. Always important to give credit where it’s due!
The overall topic of the session was on keeping pitchers healthy. But one of the points covered, in my mind, was of particular importance – the need to develop a pitching staff.
We’ve probably all heard the statement that fastpitch softball’s windmill pitching motion is “safe” and “natural.” Implied within that message is “therefore you can pitch the heck out of your pitchers, every inning of every game, without having to worry about them getting hurt.”
Nothing could be further from the truth. Just because something is “natural” doesn’t mean it’s “safe.” Mushrooms are natural. But there are whole species of them that are anything but safe.
Pitching a softball, at least when done correctly, requires a series of violent, ballistic movements. Over time, especially when there isn’t enough rest in-between sessions, those movements no matter how mechanically sound can take their toll on bones, joints, muscles, ligaments, etc.
When they do, you end up with injuries, some of which can be severe or even career-threatening. Even if they’re not bad enough to sit a pitcher down they can cause enough pain for her to change her mechanics to prevent that feeling, which can have further effects downstream.
The key to avoiding these types of overuse injuries is to abandon the old school approach of riding one pitcher’s arm for the entire season and instead developing a pitching staff. There are different ways you can do that.
The simplest is to bring on 3-5 pitchers who rotate starts, with the assumption they will pitch the whole game. In a travel ball weekend with seven games, where you have three pitchers, each would pitch two and the three could split the third one. Your choice whether that happens at the beginning or the end of the tournament.
In a high school season with one game per day Tuesday-Friday and two on Saturday, each would get two. In a college season with games on Friday, Saturday and Sunday or two on Saturday and one Sunday, each would get one game.
That, of course, assumes that all three pitchers are fairly comparable. If you have one Ace and two others who are just ok, you may have to look at splitting games between the two who are ok while letting the Ace pitch complete games.
But that’s not the only approach. You can also look at it more like baseball does, with pitchers who fill different roles depending on how the game goes.
You might have a girl who can throw unhittable gas for two innings then gets gassed herself. She might better serve the team as the “closer” who can protect tight leads toward the end of the game.
Your fair-to-middlin’ pitchers might do well as a bridge between a high-quality starter and the closer. You’re not expecting those pitchers to win the game for you; you just want them to keep the game manageable until it’s time to either bring in the closer or bring back the Ace, who now has more innings available without the risk of injury.
You can also do it by who matches up best to a particular team. While it’s probably less effective in the highest levels of D1, in many other levels throwing a pitcher who’s a little slower than average, or relies on movement rather than overpowering speed, might be enough to throw off a team that just finished a week and/or weekend facing high heat in every game. It all depends on the hitters’ ability to adjust.
I’ve seen that one work with my own daughter Stefanie back in the day. Her team was playing an opponent her coaches expected to blow them out. They even came over to where the parents were and warned us the game would be a rough one. (I was merely there as a parent for this game, by the way.)
So of course, rather than waste who they thought was their best pitcher on a blowout, they gave the game to Stefanie. Only instead of getting blown out she confounded them with a mix of drops, curves and changes and held them to two runs as I recall.
Unfortunately, sensing blood and a possible upset the head coach, who clearly had no idea why Stefanie was being effective decided to replace her with their Ace in the fourth inning. As you can probably guess, the Ace got lit up quickly and that was the end of that.
Which brings me to an important reminder: when your pitcher is doing well, just go with it. Don’t question it, don’t get clever or think you’re going to put something over on someone. As the saying goes, ride that horse ’til he bucks you.
Another good reason to have a staff is even if you have an Ace, somewhere out there is a team that practices hitting the way your Ace pitches. In other words, they’ll be all over her like stink on batting gloves.
If you have no other options it’s going to make for a long afternoon. And it could damage your Ace’s psyche a bit too, which doesn’t bode well for the rest of the season. But throwing in a change of pace pitcher might throw your opponents off while saving the Ace for a game where the other team doesn’t match up so well.
The days of riding one pitcher’s arm for the season are long gone. Everyone plays too many games, and the hitting has improved considerably in our sport since it first started getting population.
Develop a staff and give yourself options. It’s better for the pitchers (and their health). And it’s better for the team’s chances of success too.
Mushroom photo by Visually Us on Pexels.com
We are now in the process of entering my favorite time of the year. Not because the leaves are turning, pumpkin spice-everything is available and hoodies and sweaters can once again hide the fact that I didn’t achieve any of my summer weight loss goals.
Instead it’s because this is the time of year when fastpitch softball players are free to focus on making the major structural changes that will set them up for future success.
During most of the year, at least with the current obsession with playing more games more of the time, you have to be careful about making fundamental changes – at least with players who are already experiencing success. If you try to change the way a pitcher pitches, or a hitter hits, or a fielder throws, etc. there is always the risk that you might make the player worse before you make her better.
That is true even if the change is for the player’s long-term good. Let’s take a pitcher, for example.
She is doing well, racking up a K an inning and doing a good job of getting hitters out. She doesn’t give up many runs or walks, and overall is considered successful.
At the same time, however, you notice that her drive mechanics are weak. If she had a better push-off she’d be more stable when she lands, with better posture, giving her better control while enabling her to throw harder. All good things.
But you also realize that if you spend your time working on drive mechanics, two things will happen. First is she will probably lose a little speed and accuracy because now she has to think about pitching rather than just doing it, and there’s a good chance it will throw off the timing of the rest of her pitch because she’s not used to it. In other words, you will likely make her worse before you make her better.
Second is while you’re working on drive mechanics you’re not looking at the pitches (change-up, drop, rise, etc.) that enable her to mix things up and keep hitters off-balance. If anything is a little off on those pitches you won’t have the opportunity to tweak them and get them back on track – which means she could have some unusual trouble on game day.
That’s why I love this time of the year. With no pressure to perform tomorrow, or this weekend, you have the opportunity to flip the risk/reward ratio.
In-season, with a player who is already performing well, the risk of taking her off-track is significant while the reward is off in the distance since the types of changes I am talking about don’t happen overnight for the most part.
At this time of the year, however, the risk is pretty much non-existent while the potential for a long-term reward is huge.
Of course, the exception to all of the above is the player who is not performing too well to begin with. If you have a hitter who is leading the team in striking out, and whose “best” contacts don’t get out of the infield, there is really no risk in making big changes.
She really can’t get any worse. But if you can turn that around and help her start making more consistent, hard contact and getting on base, the reward is huge – and often paid in smiles and confidence that will serve her well in the future.
For everyone else, however, making changes in-season (and make no mistake, fall ball is now considered by most as a legitimate season instead of an add-on to the summer) must be done thoughtfully. In our instant gratification world, taking a player who is performing well and degrading that performance temporarily, even if it’s for her long-term good, will be a tough sell for everyone.
Which brings us back to now. The next few weeks are an opportune time to get started on the types of major changes that will pay off HUGE next spring.
So grab a pumpkin spice latte, take a few pictures of the fall colors, and get to work. Your future self will be happy you put in the effort now.
Fall leaves Photo by Pixabay on Pexels.com
It seems like these days for me the “eyes” have it. (Sorry, couldn’t resist.)
Unfortunately, given the nature of pitching my little stickers don’t work so well, I had to resort to a hand-drawn eye using a Sharpie. But it still got the point across. Here’s the story behind it.
Makayla is working on developing a curve ball, but was having trouble getting the proper spin orientation. (For those who don’t know, the spin axis should be on top, with the seams revolving around the ball horizontally, like a globe.)
Both the spin she was getting and the video I shot showed the palm of her hand was pointed out toward third base going into release rather than being cupped under the ball and pointing to the sky. She would try to get her hand into the proper position right before release but by then it was too late, and the ball would either have a bullet spin or the spin axis would be severely tilted. Either way, not good.
So, I brought out my trusty Sharpie, drew the eye on her hand, and told her to make sure as she approached release that the eye was pointed to the sky.
This is going to sound like I am making it up for the sake of the story, but I swear the very next pitch not only had the proper spin direction but a much faster, tighter rotation that it had previously. She proceeded to throw several in a row that were in the right range before I had to remind her again to keep the eye pointed toward the sky.
The smile on her face was beaming as she got good spin. I then asked her if the palm eye had helped and she said yes, absolutely. She didn’t know why (and neither did I), but that simple cue registered in her brain and helped her get into the position she needed to get the right spin.
The curve is still a work in progress for Makayla, but it took a giant leap forward that evening. So if you have a pitcher struggling to her hand under the ball, give your artistic skills a try and draw a palm eye. It just may work for her too.
One of the keys to success in pitching in fastpitch softball or baseball is figuring out the umpire’s strike zone. While the rulebook offers certain parameters that should be universal (armpits to top of the knees, any part of the ball crosses any part of the plate, etc.) we all know even under the best of conditions it doesn’t always work out that way.
One of the keys to success in pitching in fastpitch softball or baseball is figuring out the umpire’s strike zone. While the rulebook offers certain parameters that should be universal (armpits to top of the knees, any part of the ball crosses any part of the plate, etc.) we all know even under the best of conditions it doesn’t always work out that way.
Many a pitcher (and a pitcher’s parent) has complained about umpires having a strike zone the size of a shoebox. And that shoebox is rarely in an area that contributes to pitchers keeping their ERAs low.
Instead, it’s far more likely to have the zero point on its X and Y axes about belt high, in the center of the plate. You know, that area that pitchers are taught they should see a red circle with a line through it.
Of course, these are anything but ordinary times. Here in the fall of 2020, in the midst of the worst pandemic in 100 years and with no relief in sight, teams, tournament directors and sanctioning bodies have had to take extraordinary steps to get games in. One of those is to place umpires behind the pitcher instead of behind the catcher in order to maintain social distancing.
It sounds good in theory, I’m sure. Many rec leagues using volunteer parents for umpires have had said Blues stand behind the pitcher. Sure beats spending money on gear.
But while it does allow games to be played, the practical realities have created a whole new issue when it comes to balls and strikes.
When the umpire is behind the plate, he/she is very close to that plate and thus has a pretty good view of where the ball crosses it. Not saying they always get it right, but they’re at least in a position to do so.
When they are behind the pitcher it’s an entirely different view. Especially in the older divisions where the pitchers throw harder and their balls presumably move more.
For one thing, the ball is moving away from the umpire instead of toward him/her. That alone offers a very different perception.
But the real key is that by the time the ball gets to the plate, exactly where it crosses on the plate and the hitter is much more difficult to determine. I don’t know this for a fact, but I’m sure the effects of parallax on vision has something to do with the perception.
Because it is more difficult to distinguish precisely, what many umpires end up doing is relying more on where the ball finishes in the catcher’s glove than where it actually crosses the plate. Not that they do it on purpose, but from that distance, at that speed, there just isn’t a whole lot of other frames of reference.
If an umpire isn’t sure, he/she will make a decision based on the most obvious facts at hand. And the most obvious is where the glove ends up.
This can be frustrating for pitchers – especially those who rely more on movement than raw power to get outs. They’re probably going to see their strikeouts go down and their ERAs go up as they are forced to ensure more of the ball crosses the plate so the catcher’s glove is close to the strike zone.
There’s not a whole lot we can do about it right now. As umpires gain more experience from that view I’m sure the best of them will make some adjustments and call more pitches that end up off the plate in the catcher’s glove. Most will likely open their strike zones a bit, especially if they realize what they’re seeing from in front of the plate isn’t the same thing they’d see from behind it.
Until that time, however, pitchers, coaches and parents will need to dial down their expectations in these situations. It’s simply a fact of life that hopefully will go away sooner rather than later.
In the meantime, my top suggestion is for coaches to work with their catchers to ensure their framing, especially side-to-side, is top-notch. Catching the outside of the ball and turning it in with a wrist turn instead of an arm pull may help bring a bit more balance to the balls-and-strikes count.
Pitchers will have to work on the placement of their pitches as well, at least as they start. This is a good time to work on tunneling – the technique where all pitches start out on the same path (like they’re going through a tunnel) and then break in different directions.
The closer the tunnel can start to the middle while leaving the pitches effective, the more likely they are to be called strikes if the hitter doesn’t swing.
On the other side of things, it’s more important than ever for hitters to learn where the umpire’s strike zone is and how he/she is calling certain pitches. If it’s based on where the catcher’s glove ends up, stand at the back of the box, which makes pitches that may have missed by a little at the plate seem like they missed by much more when they’re caught by the catcher.
If the umpire isn’t calling the edges, you may want to take a few more pitches than you would ordinarily. Just be prepared to swing if a fat one comes rushing in. On the other hand, if the umpire has widened up the zone, you’d best be prepared to swing at pitches you might ordinarily let go.
Things aren’t exactly ideal right now, but at least you’re playing ball. At least in most parts of the country.
Softball has always been a game that will break your heart. This is just one more hammer in the toolbox.
Accept it for what it is and develop a strategy to deal with it – at least until the Blues are able to get back to their natural habitat. You’ll find the game is a lot more enjoyable that way.
Shoes photo by Karolina Grabowska on Pexels.com
Setting goals is an important part of any sort of development, athletic or otherwise. Without them, it’s easy to meander your way through life. As the Cheshire Cat told Alice during her adventures in Wonderland, “If you don’t know where you’re going, any road will take you there.”
One phenomenon that isn’t often spoken of, however, is what happens to us mentally after a goal has been met. It’s amazing how it can turn around.
I’ve seen this particularly after I started setting up a Pocket Radar Smart Coach for virtually every pitching lesson. Each pitch thrown is captured, and the result is displayed on a Smart Display unit in bright, red numbers.
I call it my “accountability meter” because it shows immediately if a pitcher is giving anything less than her best effort. A sudden dropoff of 6 mph is a very obvious indication that a pitcher was slacking off on that particular pitch.
Here’s the scenario I’m addressing. Let’s say a young pitcher is working hard trying to move from throwing 46 mph to 50 mph. She’s been practicing hard, working on whatever was assigned to her, and slowly her speed starts creeping up.
She gets up as high as 49 once, but then falls back a bit again. She knows she can do it.
Then the stars align and voila! The display reads 50. Then it does it again. And again.
There are big smiles and a whoop or two of triumph! Goal met! Pictures are taken and high fives (real or virtual) are exchanged.
A few weeks later, the pitcher continues her speed climb and achieves 52. Once again, celebrations all around and she starts looking toward 60 mph.
The next lesson she throws a bunch of 50s, but can’t quite seem to get over that mark. What happens now?
Is there still the elation she had just a few weeks before? Nope. Now it’s nothing but sadness.
That 50 mph speed that once seemed like a noble, worthy goal is now nothing but a frustrating disappointment.
That would be the case for Ajai in the photo at the top. She was all smiles when we took this picture a couple of months ago. But if that was her top speed today she would be anything but happy.
But that’s ok, because it’s all part of the journey. We always want to be building our skills; goals are the blocks we use to do it.
But once they have been met, they are really of no more use to us. Instead, they need to be replaced with bigger, better goals. That’s what drives any competitor to achieve more.
So yes, today’s goals will quickly become tomorrow’s disappointments. But that’s okay.
Remember how far you’ve come, but always keep in mind there is more to go. Stay hungry for new achievements and you just might amaze yourself.
Toward the end of the summer 2020 season (if you can call that a season), one of my pitching students, a terrific lefty named Sammie, developed some control trouble. Suddenly, out of nowhere, she started throwing everything off the plate to her throwing hand side.
We got together and we worked on it. I thought she might be going across her body instead of straight so we set up a couple of giant cones to try to steer her back down the straight and narrow as it were.
It helped a little, but not enough. She still struggled in her next game, and in her practice sessions.
This was definitely a problem that needed to be corrected so I racked my brain on what the probable root cause might have been. As it turned out, however, I didn’t need to think so hard.
In this case, I only needed to remember the opening song from “Les Miserables” – look down.
When I looked down at Sammie’s feet on the pitching rubber I knew exactly what the problem was. She was like this:
We have been working on her sliding her foot over the center of her body and I thought she had that down. But somewhere along the way she stopped centering, and instead would only slide her foot slightly. As a result, everything was going down the left side, often off the plate.
So we worked once again on the proper slide across, placing her left foot more in this position before driving off:
Once she got her foot more in this position all her problems with being off the plate went away, as if by magic. Control was regained and she once again began dominating hitters.
So there’s the lesson for today. Sometimes a pitcher’s (or any athlete’s for that matter) issues aren’t being driven by some horrible breakdown in mechanics.
As we coaches work to acquire knowledge and hone our craft, we can get caught up in over-thinking the issues and the solutions. This is a good reminder that often a simple adjustment on a pitcher who has been doing well can get her right back on track.
William of Ockham may have been born in 1287. But he would have made a heck of a pitching coach.
One of the things I have always found challenging when working with pitchers is getting a good surface to work from out on the field.
In a gym or practice facility you have a large selection of roll-up mats. But if there isn’t a permanent pitcher’s plate out on the field, what most people end up doing is throwing down a hunk of rubber purchased at the local sporting goods store. Or going without.
With those throw-down types of rubbers you either have to be willing to pound them in with stakes or nails and pull them out again or skip the stakes entirely. If you pound them in, the stakes that come with them last about three times (less if you’re trying to pound them into hard ground). Then you have to purchase long nails at the hardware store with big washers to keep them from going through the rubber.
Need to change distances to accommodate pitchers of different ages? You have to pull the stakes or nails up to move the rubber, then go through the entire process again.
Of course, if you decide not to stake the rubber down at all it will go slipping and sliding from under the pitcher’s feet, making matters worse, not better. Eventually the pitcher will probably just kick it out of the way.
That’s why I was excited to come across the Portolite company when I was helping at a Rick Pauly clinic in Minnesota put on by JohnnyO. Johnny had a couple of their products there, and said they had a few different models for softball, including one with short spikes on it.
When I got home I checked it out and decided to give it a try. I needed one anyway for some indoor work on a turf field so figured that alone would be worth it. But I was really looking forward to trying it on the dusty fields I use during the summer.
First thing I wondered was would the spikes actually catch in the ground and hold it in place? The short spike mat isn’t cheap, so I was definitely rolling the dice on that count.
I am happy to report, however, that it actually holds pretty well, especially if the field isn’t rock-hard due to a lack of rain. Hard to say if all the little rubber (or whatever material they are) spikes catch, but certainly enough of them do to hold it in place even with strong, powerful pitchers. As they push in, the spikes dig in.
I was also concerned about how it would hold up with pitchers using metal cleats as many of my students do. As you can see, the mat isn’t necessarily pretty after a month’s worth of use, but I don’t need it for photographs. It actually seems to be holding up pretty well. I expect to get a few years’ worth of use out of it.
Using a pitching mat like this one has some added benefits. For example, it’s easy to pick it up and move it when I have different age students come in. In just a few seconds I can go from being set up for a 10U pitcher at 35 feet to an 18U pitcher at 43.
This portability also helps in terms of giving my students a good overall surface to use.
One of the fields I camp out on regularly isn’t particularly well-designed or maintained. After a few lessons there can be a big hole at the permanent pitcher’s plate, with a trough leading away from it. (I doubt there are any bricks or anything else you’re supposed to use to stabilize the area.)
When that happens it can get pretty tough to pitch straight from the pitcher’s plate. I try to fill in the area by raking it out, but that doesn’t do a whole lot of good, especially when it might be a few weeks before it’s dragged again.
With the Portolite mat, however, I can either move the pitcher forward or off to the side where the ground is less worn. She gets a flatter surface to pitch from so she doesn’t have to worry about catching herself in someone else’s divot. Or trough.
And when I’m done for the day I can just pick it up, knock the dust off as best I can and throw it in the trunk for the next day.
The website says it can be used on turf, dirt or grass. I’ve done all three and can attest that it works equally well on all.
Again it’s not cheap at $235. But if you’re looking for a solution that helps provide a stable surface for your pitcher(s) in an easy-to-use, very portable format, be sure to check it out. I think you’ll be as pleased as I am.
Also available at:
Here’s a quick experiment for you to try at home (or wherever you’re reading this blog). Try to move your arm away from the rest of your body. Pretty easy, right?
Now try a leg. Either one will do. Again, pretty easy.
Now do your head. If you go forward you can get it out there pretty far, and even side-to-side or backwards will work if you’re more flexible than I am.
Ok, here comes the key part: try moving your hips away. Aha! You can maybe get them out a couple of inches but that’s about it.
So basically, if your hips move away the rest of the body has to go with it.
This is a key concept for any fastpitch softball player to understand, but especially for pitchers. Many pitchers, when they are trying to get leg drive, will just run their stride leg past their drive leg and kick it forward. The result is that the stride leg pulls them off the pitching rubber – which is like trying to drag a wagon full of concrete behind you.
That’s because a lot of your weight (some of us more than others) and strength is carried in the hip area, which includes the lower torso. If it is stationary (more or less) it’s going to take a lot of effort to get it in motion so it can contribute to the pitch.
If the hips are already moving smartly forward as the pitcher drives out, however, instead of holding her back they add to the power. The difference (or delta as they like to say in the business world) can be huge.
The challenge is when pitchers think about moving forward, they tend to focus on their stride leg and where it lands. This leads to them doing more of a kicking motion instead of focusing their attention on where it should be – on the hips.
One way to help them get the feel of moving the hips forward (and how much effort it takes) is to have them do a standing broad jump. That is all about getting the hips and torso to fly forward.
Another way is to have them stand on one leg and then hop a short distance to the other. this can be front-to-back or side-to-side.
I say a short distance because as soon as you say long distance they’re going to go right back to reach out with the leg/foot instead of moving the middle.
A harness around their hips tied to a bungy cord or surgical tube will give them that feeling. Have them put the connector in the front, stretch the tube out as much as they can, then go through their pitching motion, letting the tube pull them forward.
You can also get behind them, place your hand on their lower back and give them a small push as they get read to go out. Just be careful that it’s a small push. You don’t want to push a pitcher who’s having trouble moving down to the ground (as I once did).
Ultimately, though, the best thing to do is get them to figure out how to get their hips moving forward to become part of the drive without all the artificial helpers.
As they start to get the feel of moving the hips properly, have them start pitching from a short distance into a net or screen. Keep them there until they can do it without thinking. then slowly move them back a few feet at a time and ensure they can maintain that hip-centered approach.
Only move to the next distance when they appear to have mastered the previous one. If they go back to being leg-oriented when they move back, move up to the previous position again. Repeat until they can throw properly at a full distance.
Incidentally, what I have found is that this is very easy and natural for some and very difficult and alien for others. I have no idea why, because it comes naturally to me.
What I do know, however, is that it is essential to maximize speed. The more momentum you can crash into a firm front leg the more the arm whip will be accelerated, creating more energy to transfer into the ball. A pitcher who is being held back by her hips will struggle to attain her very best speed.
The best way to check this is using video, either on a dedicated camera or your phone set to a high speed (60 frames per second or more). The naked eye can be easily fooled, especially if the pitcher is doing whatever she does quickly.
But with video, you can see if the hips are passing quickly over the pitching rubber on their way forward or whether they hover over it as the arms and legs move forward. (The first one is correct.)
Once you can see what’s going on you can work to correct it. It probably won’t be easy, but the results will be worth it.