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.
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!