The timing of pronation and humeral head internal rotation during a throw is vital to maximize throwing potential and minimize the risk of acute and/or chronic elbow pain.
What most throwing athletes don’t understand is that for any arm slot, the elbow must extend in line with the body (or slightly out in front of the body) before the forearm pronates and the humeral head internally rotates THROUGH ball release. Using wrist flick drills or teaching pure flexion of the wrist for “spin” purposes, causes an incorrect elbow position in relation to the rest of the body.
Why We Cannot Teach Wrist Flexion Drills?
Pure wrist flexion does not occur in a throw! The distal humerus and proximal ulna/radius make up the elbow joint. The elbow joint is a hinged joint, meaning the only movements that occur at the elbow joint are flexion, extension and rotation of the radius pivoting in the radioulnar joint.
When a coach teaches an athlete a wrist flick drill or incorporates pure wrist flexion throws, this causes incorrect arm patterns and a “push” or “dart” throw because the elbow is so far out in front of the body, the athlete’s brain is learning the wrong elbow position at ball release.
Their brains are now becoming hardwired to release the object when the elbow is too far out in front of the body, which is an incorrect movement in any overhead throwing movement (javelin, volleyball serves, tennis serves etc)
In High Level Throwing Patterns, the elbow must be in line (or slightly out in front of the body) at ball release, so the brain needs to learn this correct position of the elbow in relation to the body at ball release.
Why I Hate Wrist Flicks
The reason why I hate Wrist Flicks is because wrist flicks is a pure wrist flexion drill, without any focus on pronation. Pronation is vital to protecting the elbow joint during a throw. There’s a reason why we have the pronator teres and pronator quadratus muscles located in the forearm and it’s not to flex the wrist!
Coaches will even say they are working on back spin or proper rotation of the ball, but the elbow position at ball release is incorrect. Proper spin of the ball and rotation can still occur with pronation of the forearm through ball release. Let’s watch some video.
Experienced vs Inexperienced Throwers
Most inexperienced throwers and most of the youth population will “push” the ball, which we’ve all seen before and looks like a dart throw mentioned above.
The more experienced throwers will extend their elbow in line with the body or head (depending on arm slot) and then pronate their forearm through to ball release at the radioulnar joint, protecting the elbow and following through properly to the opposite side of the body.
Depending on the athlete’s arm slot will determine where on the opposite side of the body their arm will finish after ball release.
Poor Timing of Elbow Extension
You will see the elbow drifting forward out in front of the body. The elbow will then extend out in front. This is an incorrect pattern. This is what happens when wrist flicks are encouraged.
Proper Timing of Elbow Extension
You will see the elbow stay in line and then extend in line with the rest of the body. The forearm will then pronate through to ball release at the radioulnar joint protecting the elbow.
Seated Arm Behind Throws- Elbow Extension Focus
This is a great drill to focus on if your athlete is pushing the ball and not extending their elbow on time. It allows the latissimus musculature to become activated because the elbow is elevated. Most inexperienced throwing athletes will not use their lat muscles at all during a throw.
Matrix Seated Arm Behind Throws – Elbow Extension Focus
Going in super slow motion will allow the athlete to feel where the elbow should extend in relation to the rest of the body at ball release. The brain has a better chance of understanding joint proprioception in a minimal intensity drill.
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