RAC Performance

Monday Mechanics Minute: Front Shoulder Closed - One of the common traits of long-term successful throwers is they keep their front shoulder closed until footstrike…and you should do the same! If you want to “throw hard easy,” work on keeping that front shoulder closed as long as possible. It allows Ground Reaction Forces to flow up the “energy chain”, combining with rotational torque to propel the ball faster and more efficiently. 

Monday Mechanics Minute: Hip Rotation - If you want to throw hard efficiently (and more easily), then your hips need to rotate fully and quickly right at/after footstrike. One way to help accomplish this is to kick the back ankle/heel out. This forces the hips to continue rotating without prematurely stopping. It also will create more hip/shoulder separation allowing for more torque. All of this equates to more energy being sent up the chain to the arm and ball… Without this extra hip rotation, you rely more on your arm adding unnecessary stress and limiting your velocity potential.

Monday Mechanics Minute: Leg Lift - One of the easiest ways to add velocity and make it easier on the arm is to have a high leg lift, especially from the stretch. It engages the hip, developing better hip & shoulder separation, and creates faster hip torque. It also helps generate more momentum down the mound… NO SLIDE STEP! The slide step puts more stress on the arm, your ball doesn’t move as well, you won’t throw as hard, and it shortens the stride giving the hitter a longer look at the ball. So get that knee up!

Monday Mechanics Minute: Glove Position Pt.2 -�Here we delve into more detail on how having the glove positioned in front of the torso helps with command issues.

Monday Mechanics Minute: Glove Position - If you want to �A) Have better pitch command, �B) Release the ball further out front, ie. higher perceived velocity,
D) Prevent flying open too early, ie. “a late throwing arm”, and�C) Keep your energy going towards the target (throw harder easier),
then have your glove out in front of your chest at ball release. If not, you will struggle with falling off, be inconsistent, give the hitter a longer look at the ball, and more likely to develop elbow pain... Don’t let that happen. Work on keeping your glove in front at ball release. A strong glove-side fixes a lot of problems!

Monday Mechanics Minute: Balance Pt.2 - To stay in balance, start by coming set with your weight equally balanced on both feet. Don’t let your feet get too wide, and a slightly closed stance is usually best. Bend both knees slightly so you can feel that athletic, balanced posture. (Most pitchers have too much weight on their back side.) You can now move that energy laterally toward the target much more easily and with less effort. And if you always set your feet the same with balanced weight, you will throw more strikes, it will be easier on the arm, and you will have better command.

Monday Mechanics Minute: Balance - One of the most overlooked aspects of the pitching delivery is balance and its importance for a consistent delivery and command. To stay in balance, start by coming set with your weight equally balanced on both feet. (Most pitchers have too much weight on their back side.) After you release the ball, if you are falling off to the side, then you are not maintaining balance and some energy is being sent in the wrong direction. This results in inconsistent command of the strike zone. If you can maintain your balance pitch after pitch, you will throw more strikes, it will be easier on the arm, and you will have better command.

Monday Mechanics Minute: Elbow Up - If you are flying open with your front shoulder (ie. opening up too early), try taking that lead elbow and lifting it when you break your hands. This helps delay shoulder rotation until you can get that stride foot down. The longer you can delay shoulder rotation, the harder you will throw and the easier it is on your arm. Give it a try!

Monday Mechanics Minute: Consistent Footstrike - If you are striding and landing in different spots on the mound, that is an indication of something going wrong in your delivery. Either you are changing starting locations on the rubber, or something in your mechanics or timing is inconsistent. The elite pitchers land in the same spot pitch after pitch. Take a look at your landing location. If it’s not consistent, then something in your delivery needs to be adjusted to make you more consistent.

Monday Mechanics Minute: Chin up - If you pull your head down at ball release, this often reflects a current or previous strength deficiency that your body is trying to adjust for. What you really need to do is keep your chin up with eyes level. This keeps your energy going towards the target. It also recruits back “extension to flexion” in the proper sequence to help propel the ball harder with less stress on the arm. So keep that chin up!