Earlier this week I saw an interesting article in Cindy Bristow’s SE Insider newsletter. The article talked about how players have changed since “back in the day” (whenever that day was) and how coaches need to learn knew ways to communicate with them that matches their experiences.
All valid thoughts, and things I’ve seen (and experienced) before. But I think there’s another factor that is often ignored that plays into it as well – especially for more “experienced” coaches.
When coaches start out, we are usually not that much older than the players we coach. Some, such as former high school or college players, are fresh off their playing days. Which means if they are coaching in college they’re maybe no more than 4 or 5 years older than their youngest players, and a year or two older than the oldest.
Even if they are coaching high school or younger players, it’s still pretty much the same world. Their fashion sense and musical tastes are probably not quite considered “uncool” yet (although they are trending that way), so it’s easy for them to relate to players where they are in their lives.
Parent coaches are a little more removed personally, but they are very much involved in their kids’ lives. Maybe too much according to some, but they are living what their kids are living every day. That also makes it a little easier for them to relate to what is happening in their players’ lives.
Now fast forward just a few years. Coaches are now further away from their youth perspective, and have had time to lock into a more adult way of thinking. They’ve added several years of life experience that colors the way they look at things, and have had ample time to start believing “life was better back when…”
I certainly saw this coaching my two daughters, who are seven years apart in age. You can fit a lot of life into seven years, so the person I was when I started coaching my oldest daughter wasn’t quite the same person I was when I started coaching my younger one.
I was certainly more knowledgeable, not just about softball but about a lot of things. I had made many mistakes and learned many valuable lessons. I’d like to think I’d grown as a human being, and I had certainly experienced a lot more things generally than I had when I started.
All of that impacted my coaching, and my point-of-view as I would talk to and work with players. I was also seven years older than I’d been, so seven years more removed from the way I looked at the world when I was participating in competitive sports.
The point is it’s not just the players who change. Coaches change too. And as we all know, as we age there is a tendency to become more stubborn and set in our ways, less open to new ideas and experiences, and less tolerant of things that don’t align with our world view.
As a coach at any level, it’s important to be aware of it and to do all you can to battle that tendency. Your players aren’t going to learn about your youth culture, except maybe in a history class and even then they’re only going to get an abbreviated, sanitized view, so it’s up to you to learn about theirs if you want to relate to them more effectively.
Get an idea of what the music they listen to sounds like (even if it makes your eyes roll). See what TV shows and movies are popular. Understand how they use technology, and how that influences their perspective. Look into what they need to help them learn and grow, and use it.
Here’s a quick example. If you want to tell a pitcher she looks stiff, you probably don’t want to mention “Frankenstein” as an example. She may not know who that is. But if you tell her she looks like one of the Walking Dead, and then imitate a zombie, she’ll be much more likely to understand what you’re trying to tell her.
Yes, kids today are different than they used to be. And it’s not like there is a hard line that says they’re all “like this” now. It’s a gradual shift that you may not even notice until what you’re saying isn’t working anymore.
But keep in mind each of us different than we used to be, and will continue to change as we get older and more experienced. Techniques or explanations that once worked great may elicit nothing but blank stares now. In fact, the coach you used to be might still have been able to easily relate to your current players. But you’re not that coach anymore.
Making sure you can continue to communicate effectively with your players is critical to success. And it starts with recognizing that it’s not just them that’s changing. It’s you too.
Evaluate yourself where you are now. Then start figuring out how to meet your players where they are. You may find it’s not quite as tough as everyone makes it out to be.
Achieving efficiency in athletic movements is one of the most important principles in maximizing performance. Yet it’s also a concept that’s difficult to grasp, especially for younger players.
The drive to efficiency isn’t “fun.” It’s actually a lot of work, and usually starts with a lot more failure than success.
It also often requires breaking down a skill and working on a particular element until you get it right. Only when you can do it well is it inserted back into the overall skill.
Take pitching, for example. A pitcher may be over to throw the ball over the plate with decent speed, getting hitters out and winning MVP awards. A physically stronger pitcher may even be able to bring impressive speed naturally.
But until that pitcher develops a more efficient approach to how she throws the ball she will never find where her ceiling is.
While parents or coaches may understand that, players may not. Efficiency is kind of an abstract concept for them, especially these days when everyone is more focused on outcomes (Did we win? Did I perform well?) than development.
So, here’s a way of explaining explaining efficiency in terms they can understand.
Tell them to think about an LED light versus a traditional incandescent light bulb. (Depending on age, by the way, players may not know what “incandescent” means so you may need to reference an actual bulb at your home or somewhere else. Remember, they’re growing up in a world of compact florescents and LEDs.)
Let’s assume both lights are throwing out an equal amount of light into the room. Ask them what would it feel like if they walk up and touch the LED light. The correct answer, of course, is nothing. It’s like touching a table.
But what happens if they try to touch an old-fashioned light bulb? They’re going to get burned.
Then ask them if they know why one is hot and the other is not. It’s because 90% of the energy being consumed by the LED is being converted into light, while 10% is being lost as heat; the incandescent bulb is the opposite – 10% light, with 90% lost to heat.
In other words, the LED is very efficient because almost all of its power is being used for the purpose intended, while the traditional light bulb is very inefficient since most of its power is being wasted on something that is non-productive.
It’s the same with athletic skills. The more extraneous movements an athlete has, or the more things she does that get in the way of efficient movement, the less powerful she is. Even if she is trying as hard as she can.
But if she works on becoming efficient in the way she transfers the energy she has developed into the skill she is performing, she will maximize her power and effectiveness.
If you’re challenged with explaining the need to be efficient, give this analogy a try. Hopefully it turns into a light bulb moment for your player.
If there’s one thing you can count on, especially on the Internet, is if there is a prevailing opinion, sooner or later someone is going to offer a contrarian opinion. If nature abhors a vacuum, it’s also true that the Internet abhors agreement.
What made me think about it was a recent discussion I saw about the value of framing for catchers. For years now teaching catchers proper framing technique has been, as they say in the business world, industry best practice. A great deal of time and effort has been spent on determining the best way to receive a pitch to give it the best chance of being called a strike.
So naturally, the talk on discussion boards and Facebook groups is now turning to “framing doesn’t work and is a waste of time.”
Respectfully, I disagree. In my experience, when catchers learn to frame pitches properly they can help their pitchers immensely – if for no other reason than they’re not carrying the ball away from the plate and making the pitch look like an obvious ball.
Since I’m not tied to any one team or program, I get the opportunity to watch a lot of different teams play. Pitchers who throw to catchers who are good at framing tend to get more borderline strikes called than those who don’t.
Here’s one great example. This spring, thanks to another great Internet benefit, streaming video, I got to watch a student of mine catch several games, including some playoff games. This was strictly low-budget video – i.e., someone stuck a video camera up behind the plate, hit the button, and you could watch the game. No multi-camera moves, no chance of the point of view of the camera changing, no announcers to influence what I was seeing.
Quite frankly, I was a bit shocked by some of the strikes that were being called when my student, who is an excellent framer, was behind the plate. Pitches that looked outside to me (perhaps due to the camera angle) were getting called. Hitters were also a bit surprised so I don’t think it was all camera angle.
The proof, however, was what happened when the other team was in the field. The same pitches were being called balls. Same umpire, same camera angle, but different outcome.
(Who is this catcher you ask? I’m not alerting any umpires to the identify of this magician, but I’m sure she knows who she is. And no, that’s not her in the photo although this catcher is a darned good framer herself.)
You’ll see the same thing if you just stand in one place behind the backstop where a good framer is at work. Pitches that are being called balls for one team seem to be called strikes more often for the other.
Again, this doesn’t mean the umpires are bad. Far from it. It’s just that there are a lot of visual cues that go into making a call on a pitch speeding into you, and how the ball is received is one of them.
Of course, one of the things that makes for a great framer is NOT trying to make obvious balls look like strikes. That’s just insulting the umpire’s intelligence.
The key to framing is knowing not just how to do it but WHEN to do it. It’s also about being confident enough in your abilities that you don’t look like you’re trying to get away with something. Just stick it and move on.
The Internet is filled with free advice, and it’s worth the price. For my two cents, though, framing is a very worthwhile skill for a catcher to acquire and practice. Whether you want to believe it or not, it makes a difference.
The season is over. Tryouts are over (at least for the most part.) What to do now?
Gung-ho fastpitch softball families (are there any other kind?) might be tempted to start going at it hard and heavy to get ready for fall ball and the upcoming spring season. After all, if you’re not working to get better, your opponents probably are.
But I have another idea. Take a break. Not just lighten up the workload to three days a week, but take an actual break.
Give your body a chance to rest, recover and build itself back up. Give your brain a chance to let go of whatever was happening before and get rejuvenated.
But it’s not just psychological. It’s also physical.
These days it seems like there is a secret prize for the team that plays the most games in the shortest period of time, and everyone is going for that prize. You’ll see programs bragging that their teams play 100 or even 150 games in a year (with a 12-player roster). Much of that playing time is compressed into September and October in the fall, and then April-July in the summer.
High school-age players may even have a heavier workload, because they have their school season and then their travel/summer season. Except Iowa, where high school is the summer season for whatever reason.
What all this has led to is a rash of overuse injuries. Not just for pitchers, although we are seeing more and more of it as this article points out. A pitching staff that throws 90 pitches a game (a conservative number for most) across 100 games will have thrown 9,000 pitches. Divide that by a three-person rotation and it’s roughly 3,000 pitches each.
That’s a lot of pitches – especially when you consider that typical college pitchers in one study, who have the benefit of daily weight training and conditioning run by a professional staff, threw an average of just 1,243 pitches during the season.
Now, Rachel Garcia, the NCAA D1 player of the year and winner of this year’s Women’s College World Series did throw 3,178 pitches total this season. But do you really think the 12 or 14 year olds you know are comparable in strength and conditioning to Rachel Garcia? Doubtful.
It’s not just about pitchers, however. Position players can also get overworked, especially when it comes to throwing. Even if you have great mechanics, the effort and stress placed on the shoulder throwing overhand a hundred times a day every day in practice can cause wear and tear that needs to be addressed.
Overuse injuries such as tendinitis and small tears in soft tissue can easily build up over time. They may not be bad enough to require surgery, but they can cause pain. And as the pain builds, the mechanics break down to work around the pain.
Over the course of a season things can get pretty sloppy. If you just launch right into the next season those issues aren’t going to magically get better. They’re going to get worse.
Finally there’s the mental side. If you’re working hard (as you should), it’s easy to become mentally fatigued as well. That’s not good either.
Taking a little time off – like professional players in all sports do, incidentally – can help recharge the ol’ batteries and get you ready to tackle new challenges.
So my advice to you is to walk away from the practice field (or area) for a bit and let your body heal itself. See a doctor or a physical therapist if you need to. But one way or another, give yourself a break and go do something else for a little while. You (and your body) will really be glad you did.
As someone who has been around fastpitch softball at the travel level for more than 20 years, I can’t help but shake my head at how early tryouts are these days.
It’s hard to believe today but back when I first became involved, as the parent of a player in her first year of travel ball, travel ball tryouts were in the spring. You would play out the summer, the last regular tournament would be at the end of July, then the various “nationals” would happen the first 10 days or so of August (depending on how the calendar laid out).
I remember, because that first year we had to leave for a family vacation on Saturday after playing Friday. (My daughter and I wanted to stay through the end of the tournament but my wife put a big “no” on that idea.)
As time went on and I became a coach, tryouts kept moving up earlier. First we held them at the beginning of December. Then in September. And finally, the organization I was with started doing tryouts the week after nationals finished. We had to, because everyone else was doing them then and if we didn’t all our players would’ve been settled in somewhere else.
Still, I was shocked in mid-July as various students and their parents told me they were going to tryouts the following week. Many nationals hadn’t even occurred yet, but here they were already trying out for next year.
It’s gotten to be like a reality TV show – “Tryout Wars.” Every program is trying to get a leg up on the others in its area, and so schedules its tryouts a week earlier than everyone else to try to secure the best players before others can get to them.
Of course, if they want you they expect a decision (and a check) on the spot. That way you’re less likely to go somewhere else.
It just seems like madness to me. Pretty soon, you won’t be trying out for the coming year in August. The timeline will have pushed back so far that you’ll be trying out for two years from now.
The people that get hurt the most by all this are the families. They can’t fully enjoy the end of their season, and the nationals experience, because they’re too busy planning for (or worrying about) the next season. Instead, they hear the music of The Clash in their heads:
What’s the answer? I don’t have one. Even if all the national sanctioning bodies got together and declared “no tryouts allowed until September 1” I doubt anything would change. There’s no way to enforce it.
So instead, when teams should be focused on making a run for whatever year-end title they’re going for, or families would like to take a break from the hectic schedule of the summer, they instead find themselves thinking mostly about next year.
Oh, and there’s no advantage for the top teams in each age bracket either. Players can’t afford to wait, because if they don’t make those teams and haven’t committed elsewhere they may find themselves without a place to play the next year.
It’s a shame. It would be nice if families (and coaches for that matter) could get a week or two off before beginning the whole process again. They could all come into it fresh and energized instead of tired and burdened. But unless there’s a groundswell movement, it looks like the only advice is “suck it up, Buttercup.”
Oh, and fall ball starts in two weeks.
Players, coaches, parents and fans all love them – those hits that take off like rockets. There’s nothing like seeing a well-struck, majestic line drive rising into the distance, especially if it clears a fence.
Learning to hit those awesome rockets, however, can be counter-intuitive. As I have pointed out before, because you want to hit the ball with the bat there is a natural tendency to focus on yanking the bat into the hitting zone with the shoulders and arms.
Players seem to believe (understandably) that the faster they pull the bat through with their arms, the farther the ball will go. This belief is often reinforced, incidentally, by the improper use of ball exit speed measurements that focus only on the numbers rather than looking at the technique as well. You can get better numbers off the tee, but that won’t necessarily translate into rockets off of live pitching for a variety of reasons.
During a lesson this week I was trying to explain how each of the body sections contributes to the swing when a thought occurred to me. To hit a rocket, a player should be like a rocket.
Think about it. Where does the power in a rocket come from? The bottom section. That has to fire first, with a lot of effort, to get the rocket going.
If you put all that power into the middle section, the rocket wouldn’t go anywhere because it needs to thrust against the ground to break free. Instead, it would just blow up on the launch pad.
Once you have things going, the secondary stage kicks in. It builds on the momentum created by the first stage to really start driving the rocket toward its destination.
Finally, there’s the payload section. That’s the part that carries the astronauts, or the satellite, or the exploratory vehicle, or the communications array that will alert our eventual alien overlords that we are here, we are too primitive to get to them, and thus we are ripe for exploitation and eventual elimination.
In hitting, the lower body is the first stage of the rocket. It initiates the swing and supplies the bulk of the power that will be applied.
The shoulders and upper torso are the middle stage, adding on to the power of the first stage and providing guidance on where the rocket should go.
The bat is the payload stage – the point of the whole process. It takes advantage of everything that has gone before to deliver the final result, which is the hit.
Stick to that sequence and you will hit well. Do them out of order and the result will likely be a huge, fiery crash and burn.
So as you’re working with hitters, trying to explain how to properly sequence the swing, give this analogy a try. Maybe even show them this video:
Then send them out on the field for their own rocket launch.
Time to bring back an “oldie but goodie” post because the advice is still relevant, and the topic is definitely timely with so many players (and coaches) in the midst of the tryout season.
Showing well at a tryout isn’t just about having great skills. It’s also about looking like you’d be a great fit on a team. Or as Herb Brooks says in Miracle:
Keep all of this in mind as you go through the tryout process. It may be a grind. But bringing your very best every time may just be the difference-maker.
It’s that time of year again. We’re in the midst of tryout season – that time when players try to show coaches what a great addition they would be to the team(s) of their choice.
While there’s no doubt it’s important to show your skills, there’s more to a tryout than skills alone. That’s coming from a coach who participated in tryouts for more than 15 years.
The reality is there are many very skilled players out there. In fact, if your skills are far above everyone else at that tryout, you’re probably trying out for the wrong team. So how do coaches make their decision?
Much of it comes down to character. One of the tests I used to give players I was interested in was to offer a bit of advice on how to do something.
Maybe they were having a bit of trouble hitting or fielding. I’d offer a suggestion on how to improve. But it wasn’t about whether they’d do better the next time. It was about seeing how they reacted. Were they coachable? Did they give it a try, or did they give me attitude instead?
I’d look at who was hustling. Not just during the drills but between the drills when they’d transition from one area to another. Also who seemed like they were enjoying playing as opposed to some who looked like they were forced to be there.
I’d also listen to them, especially those who sounded like they could be potential team leaders. Did they encourage others? Did they cheer for those who made good plays, such as diving for a ball? (Pssst – if you get the chance, definitely dive for a ball; it always makes a good impression.)
I loved watching what would happen after a player made a mistake. If she booted a ground ball, or missed a few pitches during a hitting session, did she put it behind her or have a meltdown?
Mistakes are a huge part of fastpitch softball, so you’d better have the mental toughness to deal with it. The last thing a coach wants in a tight game is a player who is so upset over an error or a strikeout in the previous inning that she isn’t focused on this one. That’s a sure recipe for disaster.
If we gathered the group together and one of the other coaches was talking, I’d take a look to see who was listening and who was looking off into the distance, or otherwise spacing out. It’s not that hard to pick out.
Here’s the thing. Tryouts are like a job interview. Theoretically everyone is on their best behavior, showing their best selves. If the self I’m seeing at a tryout doesn’t seem like what I’m looking for, it’s unlikely it’s going to get better once you’re on the team. In fact it’s probably going to get worse.
It’s pretty rare that a player’s skill level is so awesome that it can make up for a lot of poor character. Again, if you do stand out that much you’re probably not at the right tryouts.
These days teams are together for a long time – essentially 12 months. As a result, chemistry means more than ever.
If you want to increase your chances of making your first choice team, make sure you have your act together and can show the coaches you’re more than your ability to throw, catch, pitch, hit, run, etc. You’re the kind of quality person they want to be around – and who can perform no matter what the circumstances are.
First of all, congratulations to the Crush Tidal Waves (CTW) 18U JS team for taking it all in the recent USA Softball (formerly ASA for you old die-hards) Chicago Metro. The Metro is always a tough tournament with strong teams, so winning it is definitely an accomplishment.
But it’s the way they won it this year that makes this story worth sharing, in my opinion. And since Life in the Fastpitch Lane is my blog, I get all the votes. No pretense here.
Basically, the CTW did it the hard way. First, it was a very hot and humid weekend in the Chicago area. Temperatures were in the mid-90s for most of it, and with the sun beating down it felt even hotter. I know, because I was outside for much of it.
CTW started out with two wins in pool play on Friday before beginning bracket play Saturday. They won their first game, then fell 5-2 in their second game of the day. That put them in the loser’s bracket in the double-elimination tournament, with a long way to go to get back to the championship game.
Still, they persisted. The challenge now was to win 7 games in a row – two more on Saturday in the brutal heat, then three on Sunday to get into the championship game. After that, they’d have to face a team that hadn’t lost in bracket play and was well-rested as they waited for all the other teams to beat each other up. And, of course, they had to win twice.
The first of those two games was a real nail-biter, with CTW leaving it all on the field to gain a 3-2 victory. You would think they’d have felt pretty good by then, having taken the top team to the what-if game after all that. No one would have blamed them if they had come out a little flat for the final match-up.
But again, they persisted, and instead they came out strong and took the final game (and the trophy) 5-1. Not sure where they found the reserves of strength after all of that, but they did.
Battered but not broken, exhausted but elated, and probably ready to jump head first into the nearest swimming pool, the CTW 18U JS team came out victorious.
So it does go to show that if you’re determined enough, and persistent enough, and just not willing to lose you can come back to win a big tournament like that.
Congratulations to the players, coaches, parents and fans. But mostly to the players and coaches for never giving up.
(A special shout-out goes to Katie Armstrong, a long-time player for CTW and one of my pitching and hitting students. Savvy readers may recognize Katie from my vlog on hitting off a pitching machine, among other mentions. Katie did all this with a hip injury that will require surgery after the season, which has limited her pitching time this year. But I think you’ll agree she thought it was worth it.)
I imagine for a lot of the players this season is the end of their travel ball careers, and for those who aren’t playing in college it’s the end of their entire softball careers. But what a memory they gained!
It’s also the kind of story they can tell future employers who say “Tell me about a time when you faced incredible difficulties but managed to succeed.”
It doesn’t take too much time going through Life in the Fastpitch Lane to see that I am pretty fanatical about good throwing mechanics. I definitely feel overhand throwing is one of the most under-taught skills in the game, which is a shame because it’s such a big part of the game (unless you have a pitcher who strikes out 18 hitters a game, every game).
So that’s why I was excited to receive a new (to me) product to test – The Softball ROPE Trainer by Perfect Pitch and Throw. According to the manufacturer it is designed to help softball (and baseball) players learn the proper mechanics for a powerful, strong and safe throw by unlocking the joints in the proper sequence. From their website:
“Using The ROPE Trainer allows players to work the throwing muscles in all parts of the kinetic chain. Using The ROPE Trainer optimizes the mechanics of the throwing sequence by building the muscles and joints used during the throwing process. Over time, using The ROPE Trainer will allow for better muscle memory, improved strength and endurance without the excessive stress caused by releasing the ball.”
You can read more about the theory behind it and how it helps prevent injuries here.
The basic design is fairly straightforward. It’s basically a softball with a plug system that lets you attach one or two sets of ropes. By focusing on getting the ropes to work properly (and not smack the player on the head, legs or other body parts), The Rope Trainer helps players find the right path to slot their arms and follow-through properly.
You can add more resistance by using both sets of ropes to create more of a strength workout, although the grip will then not be the four-seam grip most players are used to. No worries, though. You’re not actually going to throw the ball anyway.
The manufacturer positions it as an upgrade over the old “towel drill,” where a player holds a small towel and goes through the throwing motion with the same goal in mind. In fact, here’s an article that tests The ROPE Trainer versus the towel drill. They tested the baseball version rather than the softball version, but I’m sure it’s the same.
One of the big differences in my eyes is that the ropes can swing around more than a towel, so the player has to be more precise in her arm and hand path to get the right results.
Ok, sounds good in theory. How did it work in practice?
The first girl I had try it was a terrific 14U catcher named Liv. She wanted to learn how to throw from her knees, so it seemed like the perfect opportunity to check it out.
One of the big issues with catchers, especially young ones, learning to throw from their knees is that they tend to only use their arms. They don’t get into a good position to use their shoulders, torsos, glutes, and other big muscles, and they have a big tendency not to follow through after throwing.
So I put on one of the sets of ropes, handed Liv the ball, and had her get into a runners on base stance. When I said “go” she reacted, getting into position and using The Rope Trainer as if she was actually making the throw.
As I said, Liv is awesome so after a couple of attempts she got the hang of getting the ropes to whip through to her left side at the end. Here’s a video of her as she’s using it:
Then we switched her to an actual ball. She immediately was able to make the throw with good juice on the ball, and with great accuracy too. Most important, she was using a strong throwing motion that will protect her arm and shoulder.
To give you an idea of how strong her throw was, this is what happened to her mom’s wedding ring after receiving a few at second then at first. Oops.
Of course, it’s easy to get something to work when you have an excellent player using it. So for another test I went the other way.
I took a younger girl (who shall remain nameless) who did not have a particularly good throwing motion and had her try The Softball ROPE Trainer as well. While the results weren’t quite as instantaneous, she also showed improvement.
This particular girl was doing the classic “throw like a girl” of dropping her elbow below her shoulder and just sort of shoving the ball forward with her arm.
(NOTE: Don’t even bother telling me how horrible I am to use the phrase “throw like a girl” and wonder how such a nasty misogynist could ever work with female athletes. I encourage my students to throw like softball players, and will put them up against any male player their age – or any dad who doesn’t think girls can throw hard. So chill.)
After working with The Softball ROPE Trainer for about five minutes she was doing better with her overhand throws. I doubt that little session was permanent, but I wanted to see if it would make a difference.
I believe it did, and that with repetition at home and/or practice someone with poor throwing mechanics could re-learn how to throw properly, most likely within 2-4 weeks with regular work.
The other nice thing about The Softball ROPE Trainer is that it doesn’t cost very much. You can purchase it direct from the manufacturer for just $67.49. I know, weird price, right?
For that money you get the ball, two rope sets (I think – the website says one but mine came with two), instructions and a nice drawstring bag to hold it all. If you wear out the ball or one of the rope sets you can purchase new ones as well, which is always nice.
If you have or know players with poor throwing mechanics, or have someone with good mechanics who want to get better, give The Softball ROPE Trainer a try.
Oh, and in case you’re wondering, I don’t know how it is for fastpitch pitching yet. That’s next on my list to try. Seems like if you have mechanics that focus on whipping the ball through the release zone instead of pushing it The Softball ROPE Trainer might work. We’ll see.
If it works, I’ll do another post on that. If not, I’ll update this one.
One of the most common flaws with fastpitch pitchers is a tendency to reach out aggressively with their front leg instead of getting both legs involved. Essentially, the front leg is active and ends up pulling the rest of the body along.
The problem, however, isn’t just in the legs. It’s really that the center of the body – the center of gravity if you will – never gets driven off the pitcher’s plate, so when the pitcher lands her front leg (left leg on a right-handed pitcher) there isn’t a whole lot of momentum to stop.
In fact, you’ll see many of these pitchers wasting a lot of energy trying to drag that back leg forward instead of having it glide effortlessly. That lack of power from the right side often results in bad (forward posture), a tendency to want to over-use the throwing shoulder (the power has to come from somewhere) and a host of other problems.
You can tell players to keep their legs under them, and have them work together. But I find that’s more difficult for some than others. So I came up with a little drill for the former group, to help them learn to use their legs together instead of one at a time.
All you need is one of those workout rubber bands like the one in this photo that you can find at pretty much any sporting goods store. Or at your house in the pile of exercise equipment you bought with all good intentions of using but is now just gathering dust in a corner of the rec room or bedroom.
Of course, it will be way too big to be of much use, so double it up and then have the pitcher slide it up until it is about midway up her thighs. Then have her pitch.
What she’ll find, as Paige here did the first time she tried it, is if don’t use your “push” leg it gets yanked forward by the effort of your front leg anyway. (She’s better at it now.)
The goal is for the pitcher to be able to drive out with full force and energy while feeling like she’s gliding on her back leg, with her knee pretty close to being underneath her hip. When she lands, she should have a lot more energy going into her firm front side. Maybe so much she can’t quite contain it all at first.
But she should feel how much less effort it takes to get into a good, strong, upright position. And how easy it is for the pitching arm to whip through the zone because the whole body is working more as a unit instead of a collection of independent pieces.
Of course, the real test comes when she takes off the rubber band and tries it without the tactile aid. It may require a bit of rinse and repeat at first. But I’ve found it’s pretty effective helping those who tend to run away from the back leg to keep the legs working together.
So if you have a pitcher with this issue, give it a try and see if it helps. Either way, be sure to leave a comment down below!