Fine Tuning "The Machine"

The Importance of Good Mechanics

So, in my recent post, I've been discussing the idea, or concept, of increasing velocity through weight training and building functional strength to achieve those gains.  I wanted to take a moment to make sure that I'm not under-valuing the importance of good mechanics and throwing the ball properly!

Let's take this senario into consideration.  You've been in the weight room, busting your butt for several months now.  You've been, tirelessly, sticking to your rotator cuff exercise routine.  You've been, relentlessly, incorporating plyometric movement into your program to build explosiveness.  And now, you're about to get on a mound and witness yourself blow a hole right through your catcher's face mask!

Not so fast, there Hotrod!  We've forgotten one very basic, extremely fundamental aspect.  Do you even know how to throw??

OK, we're going to assume, at this point, that you know how to throw, but do you know how to optimally use your body, biomechanically speaking, to produce efficient and quality results?  Because here's the bottom line.  It's fantastic that you increased your flexibility, strength, stability, and overall functional mobility, but I won't mean a darn thing if you can't do know how to use it.  All this "new found" energy you are now capable of creating isn't going to do you any good if you don't have a clue how to harness it.

This is why, in conjunction to a solid weight and mobility program, is important to stress, not just long toss on a scheduled basis, but a Form Throwing program as well.  A good Form Throwing program will highlight, and emphasize, the importance of using your hips and other functionally important pieces to the "high velocity puzzle."  Below is a video of the Stand-Still Drill.  Taking this drill, and really focusing on an exaggerated "hip lead," is a great example of how you can incorporate Form Throwing into your program, and start learning how to use "the entire machine."