Softball throwing mechanics can be a challenging skill to work with. Fixing the arm shape and pathway however, can be very simple if you understand the elements of a High Level Throw. Stay away from teaching POSITIONS in a throw and focus more on the MOVEMENTS THROUGH positions.
When you teach and reinforce positions of a throw, you teach stoppage. You teach pauses. You teach an athlete to become robotic. This is then applied in a game situation and you wonder why the athlete cannot make a play on time, doesn’t have the velocity desired OR complains of shoulder/elbow discomfort.
Movement is called movement for a reason. Throwing is a movement through positions. No doubt photographs can help us and teach us, but that’s just a small piece of the equation. You need to understand the proper movements in a throw in order to teach throwing correctly.
Elbow Up Cue
This may look like a normal, decent throw, but if you dig deeper you will notice 3 elements that can cause shoulder/elbow discomfort OR a decrease in velocity. I’ve written about the Elbow Up Cue before. If you haven’t read it, please check it out!
1. The distal humerus (elbow) elevates above the shoulder at lead foot contact. The deltoids are very active during this movement and should not be. This then eliminates any activation of the Latissimus Dorsi and Serratus Musculature, muscles that stabilize the scapula and store potential energy. This elevations also disrupts the entire sequence.
2. The ball faces away, so the athlete will pronate their forearm in order to make this happen. This early pronation can cause a lot of unnecessary flexor pronator activation at a time you want them to be less active.
3. The elbow drifts forward, in front of the body before ball release. This is known as incorrect elbow extension timing OR a “dart throw”. When incorrect elbow extension timing occurs in an athlete’s throw, it can mean a few things. Either, the athlete does not have the core stability to resist motion in the transverse plane, which forces their elbow out in front of the body before ball release OR they’re brains have been hardwired to perform Wrist Flicks & L-Drills that their proprioception and movement patterns are completely disrupted!
What a High Level Throw should look like…
1. Distal Humerus or (Elbow) is below the shoulder at lead foot contact. Lat & Serratus Musculature activated and utilized!
2. Ball faces down, low activity on flexor pronate muscle group during this time.
3. Elbow in line with the rest of the body at ball release. Toros/Trunk flexes forward towards the target. No “dart throw” or pushing of the ball in this throwing pattern.
Short Arm Action vs Long Arm Action
Short arm action can be defined as an athlete who brings their arm back in the Sagittal or SagFrontal Plane with the elbow flexed to scap load and external rotation (Catchers/Infielders).
Long arm action can be defined as an athlete who brings their arm back in the Sagittal or SagFrontal Plane with the elbow extended prior to scap load and external rotation (Pitchers/Outfielders)
Arm Behind Set-Ups
The Arm Behind Set-Up is a great way to teach and train softball throwing mechanics efficiently to athletes of all ages! We use these with our youth, high school, college and professional players to explore scapular patterning, blended movements between the pelvis, trunk, lead arm and throwing arm as well as how the arm moves through the throwing zone and then unravels through ball release!
There are lots of variations to these, so EXPLORE your range of motion and utilize the ones that allow you to move efficiently!
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