As I have mentioned plenty of times in the past, “A League of Their Own” is one of my favorite movies. Not just sports movies but movies in general.
A particular highlight (at least for me) is Jon Lovitz as Ernie Capidino, the scout assigned to find players for the new women’s professional baseball league. He has many hilarious lines, including this one as he tries to hustle new recruit Marla Hooch onto the train so they can get on their way:
Maybe I had this in the back of my mind as I was working with some young pitchers tonight, because the idea of a train came to me as I was trying to explain how to get more drive out of the lower half of the body instead of just lurching forward with the upper body.
I told them that everything from the waist down is the train, and everything from the waist up is the passenger. In order for the passenger to reach her destination the train has to move and carry the passenger. If the passenger is what moves, or primarily moves, it’s unlikely that it will be able to carry the train out of the station.
In other words, it’s the lower body that drives out, with both feet moving forward at the same time, rather than the head and shoulders leading the way. With the former you get power, good posture and stability. With the latter you get all kinds of problems, including reduced speed, a lack of consistency and ultimately pitches that fly all over the place.
Once the pitcher understands, the goal is to get the train in motion and let the passenger just go along for the ride. That comes with getting a bit of a push from the stride leg and then a good push from the drive leg instead of letting the stride leg just run past and reach out.
The drive leg has to actively push/thrust out. This is made easier, of course, if the core is already over or even slightly in front of the pitching rubber instead of behind it as the legs begin to push.
The more there is a feeling of motion and coordinated effort between the feet, the hips and the rest of the core, the more efficiently and effectively the pitcher will drive forward. That movement creates more energy that can be transferred into the ball.
But if the passenger, i.e., the upper body, is what initiates the drive forward, a ton of energy will be left behind and it will feel like the passenger is dragging the train behind her. Which is as much wasted effort as it sounds.
So if you have a pitcher who is leading with the upper body, try having her picture the train and the passenger. It might be just what she needs to improve her overall drive.
Photo by Pixabay on Pexels.com
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!
One of the challenges of working with younger fastpitch softball pitchers is getting them to understand the importance of maintaining good posture during the pitch.
You want them to be upright, with a firm, straight posture and plenty of front side resistance. But what you get instead is more of a hunched over look.
There can be a variety of reasons for it. One is that they don’t have the core strength to maintain good posture, especially at the younger ages.
More often than not, though, it’s either inexperience or a desire to keep the pitch from going high. They figure if they schlump their shoulders down, or bend at the waist, that will help them keep the ball down.
Unfortunately, the opposite will most likely occur due to Coach Ken’s law of opposites, i.e., to make a ball go down you must first go up.
Now, you can tell them to stay up straight, but the words alone aren’t always meaningful. Sometimes you need to illustrate it more for them.
To do that I will tell the pitcher that she has the choice of being a servant or a queen. A servant stands with her shoulders bowed and head down. A queen stands up straight, with her head up. Then I ask her – which would you rather be, a servant or a queen?
I have yet to have anyone answer servant. So I tell them if you want to be a queen, finish like one. If they bend over while pitching, I can then ask them if they were a servant or a queen? That’s something they understand.
(Another way to make the same point, by the way, is to compare a chimpanzee or baboon to a giraffe. The primate hunches over. The giraffe stands tall.)
So if you’re having trouble getting a pitcher to stay up straight, give this idea a try.