5 Tips To Build Rotational Power For Pitchers
Pitchers rely on generating freakish amounts of rotational power to throw the ball with elite pitching velocity. A segmental power analysis on baseball pitching determined that trunk rotation power had the largest influence on throwing velocity in high school and professional pitchers.(1) To achieve peak throwing velocity, the athlete must combine elastic energy storage in the shoulder and pec with kinetic energy transfer from proximal body segments to distal ones to create large amounts of angular velocity in the hips, trunk and arm. This requires a mobile and powerful kinetic chain that efficiently transfers rotational and linear energy up the kinetic chain into ball release. Here are five tips to help build that critical rotational power:
1. Build A Strong Foundation Of Lower-Body Strength & Power.
Baseball pitchers need to have a lot of lower body strength & power in order to generate rotational power and throw the ball with increased velocity. Lower body power is the predominant performance variable that is correlated with pitching velocity. (5) Lead leg stabilization and back leg hip extension power are two key components to transfer energy from the ground into the trunk to enhance rotational power. To optimize leg development for rotational power, a combination of exercises and methods is paramount. Every athlete is different so, experimentation and individualized techniques will be the most successful approach to reach your goals. Heavy load strength training, unilateral exercises, plyometrics, sprints, olympic lifts and ballistic exercises can all be used to develop lower body strength and power for pitchers. Where you should focus your training is dependent on your age, skill level and where you fall on the strength-speed continuum.
2. Build Upper Body Strength
Building upper body strength is just as important for baseball pitchers as lower body strength. To maximize rotational power, it's essential to strengthen the muscles responsible for helping develop freakish levels of rotational power. Core training can help you maintain good posture while throwing and help you generate more power when transferring energy from the ground into your trunk. Additionally, incorporating specific pressing and pulling exercises into your workout routine will help build strong shoulders, arms, chest, lats and back that are necessary for generating rotational velocity in pitching. With a combination of proper form, exercise selection, rep range, intensity levels, rest periods, and frequency of workouts tailored to your individual needs – you can make sure that all aspects of physical performance are addressed to reach peak throwing velocities on the mound.
“Twenty-two college baseball players participated in a study designed to examine the effect of upper body strength training on the velocity of a thrown baseball. The treatment group received 8 weeks of strength training while the control group received no training during the fall portion of the preseason. Throwing velocity was measured for 19 players using a radar gun. Differences in mean throwing velocity were calculated for both groups, and overall significance (p < 0.05) for the interaction of group means was found. Post hoc analysis showed a significantly higher mean throwing velocity for the training group following 8 weeks of strength training. The implication is that college baseball players can improve throwing velocity via a structured strength training program.” (6)
3. Use Ballistic Exercises To Build Rotational Power And Rate Of Force Development
Elite athletes initially harnessed the power of ballistic training to amplify their explosive performance. Nowadays, medicine ball throws, bench throws, jump squats, olympic lifts and plyometrics are all common exercises used in modern ballistic training. Ballistic exercises are a proven way for baseball pitchers to build rotational power and increased pitching velocity.(2) By incorporating ballistic exercises into their workout routines, pitchers can develop a powerful kinetic chain that will help generate more explosive rotational power. Additionally, these types of exercises help increase rate of force development, allowing athletes to quickly transfer energy from the ground up into their trunk and ultimately enhance throwing velocity.
4. Improve Kinematic Sequence Timing To Increase Rotational Power
The key to generating maximum rotational power and increased pitching velocity is the ability to efficiently transfer energy from the ground up the kinetic chain into ball release. This requires optimizing the kinematic sequence timing so that there is a smooth passage of kinetic energy through each segmental body movement. The kinematic sequence is an ideal way to analyze the efficient flow of energy from your pelvis, trunk, arm and out through your hand. When used correctly, it can not only help protect your throwing arm against undue stress; but also help you generate greater pitching velocity than ever before!
"The combination of peak pelvis velocity, hip-shoulder separation at foot contact, and the timing of peak trunk velocity explained 55% of the variability in trunk rotation velocity (p < 0.001). These data highlight the importance of interactions between pelvis and trunk for maximizing velocity in pitching. Training to improve pelvis-trunk axial dissociation may increase maximal trunk rotation velocity and thereby increase ball velocity without increasing training load on the shoulder and elbow." (3)
5. Improve Hip & Thoracic Mobility
pitchers must have the ability to separate their hips from their shoulders. This disassociation is critical in creating the "whip effect" which enables you to generate more velocity into your trunk. Without it, there will be no buildup of elastic energy and thus little rotational power in your kinetic chain. Improving hip and thoracic mobility is a key component of this process, as it helps facilitate efficient energy transfer from the ground up into the trunk, arm and into the baseball. Hip and thoracic mobility exercises such as banded stretching, self myofascial release, neural flossing and other weight room exercises can help baseball players optimize their kinematic sequence, allowing them to quickly transfer energy up through their body and maximize rotational power output.
Summary
In conclusion, there is no one-size-fits all approach to building rotational power and increasing pitching velocity. By utilizing the right combination of drills and exercises, tailored specifically for your individual needs, you can ensure that all aspects of player development are addressed in order to reach peak throwing velocities on the mound. Incorporating these tips into your training and workout plan is an effective way to work smarter and harder than the competition. Ballistic exercises, improving kinematic sequence timing, lower body/upper body strength & power and hip/thoracic mobility will help generate more rotational power which leads to increased pitching velocity. With this information under your belt, it’s time to start optimizing these principles so you can take your game to another level! If you’re out of state and want to come train with us get down for a Long Term Training Camp. If you’re local to Baton Rouge
References
Aguinaldo A, Escamilla R. Segmental power analysis of sequential body motion and elbow valgus loading during baseball pitching: comparison between professional and high school baseball players. Orthop J Sport Med. 2019;7:1–9.
McEvoy, Kerry P., and Robert U. Newton. "Baseball throwing speed and base running speed: The effects of ballistic resistance training." Journal of strength and conditioning research 12 (1998): 216-221.
Orishimo, Karl F., et al. "Role of Pelvis and Trunk Biomechanics in Generating Ball Velocity in Baseball Pitching." The Journal of Strength & Conditioning Research(2022): 10-1519.
Guillot A, Kerautret Y, Queyrel F, Schobb W, Di Rienzo F. Foam rolling and joint distraction with elastic band training performed for 5-7 weeks respectively improve lower limb flexibility. J Sport Sci Med. 2019;18:160–171.
Oliver GD, Washington JK, Barfield JW, Gascon SS, Gilmer GG. Quantitative analysis of proximal and distal kinetic chain musculature during dynamic exercises. J Strength Cond Res. 2018;32:1545–1553.
Lachowetz, Tony; Evon, John; Pastiglione, Jamie. The Effect of an Upper Body Strength Program on Intercollegiate Baseball Throwing Velocity. Journal of Strength and Conditioning Research 12(2):p 116-119, May 1998.