Power Production in Softball Pitching
When looking at softball pitching, there are multiple aspects to consider when it comes to increasing power production. Two of the most important aspects that work together are movement efficiency and strength. There are other components that are beneficial to pitchers but not all pitchers are going to have those, and they cannot always be controlled. For example, not all pitchers are going to be tall. While being tall is helpful when it comes to producing velocity because their arms are longer creating a longer lever for more angular velocity, it is not a sole defining factor. The stronger an athlete is the more power they can generate. Combine that with how efficient they are with using their body within the motion, the closer they get to reaching their maximum potential velocity.
Within a softball pitching motion there are different phases that are broken down using the arm according to a clock. Phase 1 is the windup; phase 2 is 6 o’clock to 3 o’clock; phase 3 is 3 o’clock to 12 o’clock; phase 4 is from 12 o’clock to 9 o’clock; and phase 5 is from 9 o’clock to release. An athlete must be able to move efficiently through each phase to maximize their power output. The mechanics of their motion should be good, and they should also know how to engage and use the correct muscles properly.
In the softball pitching motion the shoulder is considered the weakest link. When looking at all the muscles involved it is the smallest one. This means that it cannot sustain the maximal potential power on its own. Because of this the power needs to come from the lower body, specifically the gluteal muscle group. The muscles in the lower body are much larger than the shoulder, and so they have a greater strength potential. Strength has a correlation to power production, so the stronger an athlete is the more power they can put out. This power then translates to high velocity in pitching speed. Before any movement of the shoulder can occur, the glutes must be activated first because the body works in a sequential way working from the glutes up to the shoulder. This means the gluteal muscles stabilize the pelvis, the pelvis stabilizes the scapula, and the scapula stabilizes the shoulder. When stability is lacking in the lower body it transfers to the upper body affecting overall power production and can cause injuries.
When looking at the injuries that occur with softball pitchers, most of them are injuries of the shoulder. Because of this, strength training and rehabilitation is focused on the shoulder because that is what is having issues. However, because the body is connected, strength and conditioning as well as injury prevention should be focused on the entire body because with softball pitching stabilization and power starts with the lower body.
Much of the strength and conditioning should focus on the lower body. Strength and stability in the lower body will transfer up to the upper body maximizing movement efficiency and power production. The following are examples of exercises that should be included in a strength and conditioning program for softball pitchers.
Squats (Any Variation; Front, Back, Goblet, Heel Elevated, etc.)
Deadlift (Any Variation; Conventional, Sumo, RDL, etc.)
Lunges (Any Variation; Bulgarian Split Squats, Forward, Backward, Side, etc.)
When doing these exercises, the athlete needs to remember to maintain a neutral pelvis. This is the natural position of the pelvis and is achieved by engaging the abs, so the pelvis is in line with the spine. Keeping a neutral pelvis is important because this allows the athlete to achieve the greatest range of motion.
As softball continues to progress power production in softball pitching is going to continue to be a topic of interest. Potential velocity has already increased so much from when softball was first started, and people are going to continue to look for ways to increase speed. The biggest thing for athletes and coaches to understand is what is the driving force of the motion. Movement efficiency and power production is dependent on the lower extremity. The body is connected and everything works together the focus of strength and conditioning programs and injury prevention should start with the lower extremity, specifically the glutes. Optimal strength combined with effective mechanics will give an athlete the greatest ability to achieve their top potential velocity.