Breaking Down The Softball Pitcher: Post 2 of 2

Part One focused on the different phases of the softball pitcher's windmill as well as the muscles activated during the process. This post will focus more on injury prevention while also going more in-depth on the importance of core/trunk/lower body strength and the role they play in improving a pitcher's velocity, stamina, and overall stability.


Let's do a quick recap of what we learned in my last post:

1. Obviously, rotator cuff activation (and scapular stabilization) is key for a softball pitcher. We also saw an increase in pec major and the deltoids during the windmill.

2. Because the pitcher spends the majority of the phases in single leg stance, the gluteals play a major part in stabilizing the pelvis and supporting the trunk.

3. The weakest link (most often the shoulder) is sacrificed when the lower body cannot support the moving segments of the upper body.

Now we can get into the "meat and potatoes" of this post. You could probably write a short book on this topic. However, I'm going to try to keep it as simple as I can because who wants to read through 50 pages of rambling about glutes, pelvic/scapular stabilization, trunk and hip mobility?

As we know, the majority of injuries reported are in the upper extremities. This is likely due to inefficient transfer of energy from the lower portion of the body up the kinetic chain and into the arm/hand. It is for this reason that an effective training program (or rehab program) should spend significant time focusing on neuromuscular control of the gluteals, pelvis, and hips.

Watch the video below by clicking on the link. Then watch it again. And then maybe two or three more times.

http://www.youtube.com/watch?v=qPztyxKOGLU

You can see here the length of time a pitcher is in single leg stance. You can also see the amount of hip rotation that is needed to deliver the pitch.

The Sequence:

Studies have been done to help decipher to origin of velocity for the softball pitcher. During this sequence of movements (termed "segmental sequentiality"), the gluteals (surprise!) initiate the windmill while establishing the position of the pelvis. In turn, the pelvis positions the trunk/torso which allows the scapula to position the humerus. When all of these line up sequentially, the hand becomes dynamically positioned for ball release.

What does that mean?
Essentially, this means that the gluteals must be activated in order for efficient energy transfer to take place. Going in order from left to right, it could be said that: Gluteal activation + Trunk musculature activation + Scapular stabilization = Functional shoulder movement.

The Kinetic Chain:

In the kinetic chain, the glutes drive pelvic positioning which dictate trunk position. When the pelvis and trunk are properly positioned, we get a stable scapula. Full humeral elevation (arm raised) requires a retracted scapula. This is stimulated by ipsilateral hip and trunk extension. Lower extremity activation of said hip extensors ultimately result in proper scapular positioning for overhead movements.

Where Do Health-Care Professionals Go Wrong?

Often times, therapists, clinicians, trainers, etc. "chase pain." By this, I mean they typically focus on strengthening/rehabbing the areas of pain/soreness. Since we know the majority of softball injuries are in the upper extremity, more times than not this means the shoulder is being treated. However, the topic of this entire post has been the importance of the glutes/pelvis/hips/trunk for a reason. If a softball pitcher is lacking in one or more of these areas, then recurring injury to the upper extremity is certainly possible, if not likely.

So Where Does Injury Prevention Begin?

I think you know where this is going. The focus should be on both pelvic and scapular stabilization. Again, the pelvis drives the body (from the hips to the trunk to the scapula to the arm to the hand). If you are right handed, try standing on only your right leg. Next, raise your right arm straight up into the air (the 12 o'clock position). Do just the opposite if you're left handed. To get into this position, your glutes activate while your thoracic spine goes into extension.

To maximize our workouts, we should have our pitchers train while in pelvic neutral. To engage pelvic neutral, the athlete's abs must activate to line up the pelvis with the spine. Picture below:


Most females tend to have an anterior tilt, which results in (or is a result of) weakened glute muscles. Therefore, if we can increase glute strength, hopefully we can return the pelvis to neutral, which will, in turn, reduce the risk for an injury for our pitchers.

What Exercises Should My Pitchers Be Doing?

This is a loaded question. Every athlete is an individual and every individual is just that, meaning their needs may be different from the next person. First, you should screen your athlete to determine where their weaknesses lie. If it is, in fact, a glute/core stabilization issue, try some of the exercises below:

 

RKC Plank

 

Posterior Pelvic Tilt Hip Thrust

 

 Kettle Bell Deadlift

If the scapular stabilizers/rotator cuff need work, try some of these exercises. (PS: I like to have my athletes start in 1/2 kneeling to work on stabilization of the lower half when beginning a training program)

1/2 Kneeling Landmine Single Arm Press

 

TRX Serratus Slides

Hope this helps you and/or your young athletes and softball pitchers. Thanks for taking the time to read!