The Science Behind Good Pitching Mechanics
The Science of Pitching: Breaking Down the Mechanics
Pitching has long been referred to as an art - but it's an art that's firmly based in science. The coordinated movements that produce a fastball, curveball or change-up have been written about extensively by pitching experts and physicians alike. In this article, Bownet® looks at the basics of pitching mechanics and the science behind them.
Pitching Sequence
According to Pitching Mechanics, Revisited in the International Journal of Physical Therapy, there are six basic phases of the pitching motion:
1. The Wind-Up - When the body rotates to make the hips and shoulders perpendicular to home plate. This phase primarily uses the legs.
2. The Stride/Early Cocking - The pitching arm moves to an abducted position and rotates behind the body's main axis as the front leg moves towards the plate. This "loads" the shoulder for the next phase.
3. Late Cocking - As the front foot hits the ground, the throwing shoulder blade retracts, the upper arm holds an abduction angle of 90-100 degrees and your elbow moves in the same plane as the torso. The arm eventually reaches a nearly 180-degree external rotation.
4. Acceleration - The energy that has built up in the shoulder and rotator explodes forward and the ball is released. When throwing overhand, the ball is usually released around ear level.
5 and 6. Deceleration and Follow-Through - The body turns around its axis point as high forces pull the throwing arm and drive leg through. The lead leg pushes into the ground, which helps absorb energy and slow the body down.
There are many sub-movements along the way as well, all of which form a kinetic chain that produces coordinated movement and power. Each of these motions builds on the other, and if even one of them is slightly off, it can disrupt the rest of the chain.
Biomechanics of Pitching
In 2022, the American Orthopedic Society for Sports Medicine published The Clinician's Guide to Baseball Pitching Biomechanics, a review which offers even more findings on optimal pitching. Here are some the highlights that you can apply to your technique:
- When your lead foot makes contact with the ground, your elbow should have roughly a 90-degree flex. The throwing shoulder should have 90 degrees of abduction and 45 degrees of external rotation.
- Your stride length should be approximately 85% of your height and the lead foot should be slightly closed.
- Your pelvis should be slightly open towards the plate and your upper torso should face the same direction as the pitch is traveling.
- Your lead knee flex should be 45 degrees when the foot lands and 30 degrees when you release the ball.
Using proper pitching mechanics will increase power and control. Conversely, poor mechanics mean more energy and forces are being exerted on the body itself. This reduces performance and also makes you more likely to get hurt. With Bownet training nets, pitching aids and other equipment, you can practice your mechanics until good form becomes a force of habit.