Notes: Sports Motion Mechanics Camp

Introduction

• Start by understanding triple flexion and triple extension.
• Triple flexion:
  • Hinges at the waist, knee, and ankle (60-degree angle).
  • Essential for setting speed levels.

Motion and Mechanics

Power off the Mound

• Pelvic Movement:
  • Moves in a linear direction before rotation.
  • Linear: ~32-33 inches at 8 mph.
  • Pelvic rotation starts at the end of the forward run (leg in the air).
• Setup:
  • Back foot positioned close enough for proper angles.
  • Push off the ball of the foot—engages Talus, calf, drives forward.
  • Angled back foot aids pelvic rotation.
  • Drive into the front leg, activating the glute.

Drills and Exercises

Initial Drills

• Pad Exercise: Push off the ball of the foot into Talus and calf.
  • Drive out with speed and run sprints or go straight into the pitch.
• Ground Reaction Force (GRF):
  • Measure force at the beginning and end.
  • Straighten knees upon ball release (up to 500 degrees/sec).
• D-cell on Front Leg: Focus on leg stabilization and extension.

Specific Drills

• Foot Angle Drill: Ensure foot has proper angle for optimal power.
• Med Ball Exercise: Use lighter balls (6 lbs) for kids; focus on explosiveness.
• Stride Length:
  • Measure body length, aim to exceed by at least a foot.
  • Single leg broad jumps, alternating legs.
  • Increases perceived speed (additional 3 mph for every foot).

Long Toss Drills

• Long Toss: Focus on down angle for screwball, rising curveball assessment.
  • Ability to throw far (~100 feet or more) correlates with pitch speed.

Power and Control

• Timing:
  • Ensure controlled body movement with minimal extra motion.
  • One-two timing mechanics for optimal power.
• Hammer Drill:
  • Simulates pitch motion and focuses on shoulder stabilization.
  • Maintain proper palm positioning for rise balls.

Rotation Drills

• Grip Drills:
  • Universal grip for screwball, rise ball, curveball.
  • Use of different sized balls for spin practice.
  • Alternate between different objects (dowel, balls with markings).

Summary

• Emphasize mechanics, timing, and proper drills for effective pitching.
• Key Components:
  • Triple flexion and extension.
  • Pelvic and foot positioning.
  • Proper drills and exercises to enhance pitch speed and control.
  • Regular practice of rotational drills and grip techniques.