Linear Throwing
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ERFORMANCE P BASEBALL/SOFTBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING BASEBALL AND SOFTBALL PLAYERS www.performancecondition.com/baseballsoftball Linear Throwing: The Mechanical Myth Throwing Uphill To Promote Better Downhill Mechanics, Athleticism and Feel Alan Jaeger and Jim Vatcher Alan Jaeger and Jim Vatcher have worked privately with many forces the pitcher to learn how to translate this uphill throwing into professional players, consulted with a number of Major League Base- downhill throwing (on the way back into his throwing partner). Where ball Organizations including the Texas Rangers, Arizona Diamond- some pitching coaches see the uphill throwing as a detriment mechan- backs and Houston Astros, and several High Schools and Universities ically (and the end point of long toss), it is actually used as a positive including National Champions Arizona (2012) and Cal State Fullerton to promote an even better downhill plane then if you were to throw the (2004). ball on a line from start to finish. “What goes up, must come down” The Pull Down Phase The reason this occurs is because of what is called the “pull BGN n a previous issue we discussed the Origins of Throwing. down” phase of long toss. Pulling down is the second phase of long INT We now look at linear throwing. Perhaps the greatest toss, or the “coming back in toward your throwing partner”. It is the ADV irony of all is that throwing the ball on a line isn’t even reason why pitchers can actually train themselves to have a better T6 I the most ideal way to train an arm for mechanical reasons. downhill plane because they threw the ball with arc (uphill) on their Even though the health benefits are a priority in throwing way out. the ball with arc, there are actually several reasons why throwing uphill The pull down phase works as follows -- once a player has can actually promote a number of mechanical benefits for downhill been properly stretched out to his furthest point on a given day, he is throwing. then asked to come back in toward his throwing partner “approximately For starters, when a player is able to throw with arc he is de- 10 feet per throw”. Essentially, a player that gets out to 300 feet in his veloping a better feel for the baseball, and feel for his body. For exam- long toss will end up 60 feet away from his throwing partner in 24 ple, as a player moves further away from his throwing partner, he has throws (10ft x 24 throws equals 240ft). The idea is that the closer the to learn how to gauge his release point at different intervals. Though player gets to his partner, the lower the angle has to be because the 60 feet may not seem much different from 70 feet, once a pitcher makes player must follow two rules: 1) he must maintain the exact effort of his way out to his maximum distance of per se, 200, 250, 300, 350 feet, his furthest throw (e.g. 300 feet) all the way back into his throwing part- the gradual increase in distance forces the player to be an athlete, and ner, and 2) he must miss lower than higher (the ball must be chest high to adapt and familiarize himself to the different release points required or lower) all the way back in to his throwing partner. at these different distances. This provides two major benefits: first, the player must learn The net result is that a player must get very intimate with his how to maintain the same effort of his furthest throw into shorter and body (mechanics) and release point in order to, for example, hit his shorter distances (acceleration), and secondly, he must learn how to get partner’s chest at distances ranging from 60 to 300+ feet. Not so iron- his body organized so that he can compress his maximum distance (300 ically, when the player does get out to his maximum distance, he’s using feet) into shorter and shorter distances (eventually 60 feet). The big his body in a way that best simulates the mechanics that is going to payoff here is that the arm is learning how to take the benefit of optimal occur on the mound in his most aggressive form. In other words, when stretching and extension into explosive throwing. Because the body and a pitcher is throwing the ball, with arc, at his maximum distance he is mind have to learn how to be quiet, calm and relaxed to pull this off, it actually promoting the initial sequence of his mechanics (loading) that teaches the bodies how to organize itself in the most mechanically are closer to who he is on a mound, when he is in game speed (this can sound way. In short, you can’t take a 300+ throw, and “pull down” into also be simulated on the way back in toward his throwing partner in 60 feet without decelerating, and have the ball end up and ankle height the “pull down” or downhill sequence). This is because almost all pitch- without optimal mechanics, and an optimal downhill plane. This is the ers go “up” before they go down on a mound (unless you throw like beauty of the pull down phase. Randy Johnson , Jake Peavey, side arm or submarine). Pitching coaches Ultimately, uphill throwing promotes a better downhill effect have actually given this a name -- a “pitchers tilt”. on the release point, especially if the player can understand what it When done correctly through training, throwing the ball uphill means to not decelerate -- this may take time form them to understand (most players decelerate as they get closer to their throwing partner be- uphill into a benefit for throwing downhill. cause they either are new to this concept, or they ease up simply be- In mechanical terms, you are teaching the body a new dynamic cause they don’t want to overthrow their partner and play chase all day). that is not promoted in linear throwing -- you are teaching the body how to organize itself into a mechanical action that not only replicates The Physical and Mental Benefits of the Pull Down Phase the explosive nature of a pitcher on a mound in a game environment, These two principles of the pull down phase -- “maintaining but a mechanical action that supports a pitcher getting his release point the same effort of the furthest throw” and “missing lower than higher” out in front at a lower angle compared to the release point that is created promote a number of other significant benefits, including mental con- by throwing the ball consistently on a line (this also teaches the pitcher sistency and physical repeatability. Mental consistency because it takes how to work harder to get over his front side because as put so poeti- a lot of focus to maintain the same intention and effort of taking 300 cally by TCU‘s Kirk Saarloos, “the mound isn’t their to bail you out”). feet into 200, 150, 100 and eventually 60 feet without decelerating the Most importantly, you’re doing this “practice” on flat ground, arm and having the ball end up at chest height or lower repeatedly (a in an environment where the arm was optimally stretched out from a typical focal point for a pitcher once he gets into the 70 foot range health perspective and best prepared for explosive, downhill throwing. would need to be shin height or lower because we want the ball to end Ultimately, linear throwing is a rigid proposition, filled with up at knee height or lower). Once a player gets back to 60 feet or so (if flaws and misconceptions. It takes the athleticism out of the athlete and it’s not too dangerous), he can then work on repeating his mechanics the freedom out of the arm. It teaches the body to be robotic when pitch- by having 3 constants: 1) a focal point (shin height), 2) maintaining the ing is such a dynamic movement. It is one of the most prominent rea- effort of furthest throw (not decelerating), and 3) committing to the sons why arms have regressed over the past 20 years. Next issue we’ll focal point (intention). take a step back and discuss our opinions on the Origins of Throwing Compressing 300+ feet into 60 feet, and having the throw end Programs. Don’t miss it. O up consistently at knee height (without decelerating the arm) best po- sitions the player to have ideal mechanics, because he can be athletic, For more information about Jaeger Sports please visit their he can use his mind to his advantage and he can learn how to repeat. website at www.jaegersports.com or contact Jim Vatcher at 310-665- Also, a player can’t cheat to pull this off -- the front side cannot fly 0746. You may also download a free version of the throwing/mental open, nor can the head…the balance must be optimal or the arm will training programs at: http://www.jaegersports.com/press_articles.php, lag…the mind must be quiet, patient and focused…and the player must and view our throwing/mental training programs by going to learn how to get out over his front side, with great extension (lower re- youtube.com, keyword “Jaeger Sports Throwing Program“, and/or lease point) if he is to compress this massive distance into such a low “Jaeger Sports Mental Training”. end point. In short, he is learning how to translate the angle of throwing.