Evolving our Softball Pitcher S&C Training: Part 2
Tessa Kramer (Twitter) in her pitching motion and also doing a front squat
Part 2 of our Evolving our Softball Pitcher S&C Training series covers the tactical changes to our softball pitcher training as a result of our 6 month deep dive into published research.
Get caught up on our Pitcher Series:
Evolving our Softball Pitcher S&C Training: Part 1 — brief context and more movements we’re introducing
How we track pitcher recovery— why we started this research review process, and how we track our athletes’ pitch counts, strain, and recovery
TL; DR: The windmill pitch is an aggressive, ballistic movement. As pitchers throw more and more, it’s unfortunately common to hear complaints of pain, and it’s often due to overuse. Until there’s league-enforced, common sense pitch counts and rest intervals, strength and conditioning coaches are fighting an uphill battle to better prepare athletes for their demands in the circle.
In the meantime, we’ve done our best to fill in the gaps within our training protocols and areas of focus after reviewing the latest research on the windmill pitch and our own athlete submitted data. We’re never done learning, so be on the lookout for Part 3 as we continue to refine and evaluate the effectiveness of our training.
What we’re focused on in Part 2:
Most of the movements we’ve added in part 2 focus on Lumbopelvic-hip Complex Stability, Anti-rotation, and more generally, shoulder stability and core strength. These are aspects we trained before, but our research review has renewed our focus on how we can incorporate these into our programs in a better way.
Lumbopelvic-hip complex (LPHC) stability
In Part 1, we explained that a single leg squat is a good way to assess if the athlete has good LPHC stability (1). While pitching, the pelvis provides a stable base for efficient energy transfer up the kinetic chain. A stable pelvis means an ideally positioned spine, trunk, and shoulders as the athlete has to simultaneously rotate and resist rotation in these body areas during their pitch.
Anti-rotation
Many sports require athletes to produce rotational forces. Anti-rotation can mean stability in the shoulders, core, and pelvis.
Training anti-rotation helps athletes develop the ability to absorb, resist, and transfer force. Softball athletes, especially pitchers, can tend to get a little lopsided… which in some cases means that the body doesn’t decelerate efficiently. Athletes need to balance the aspects of rotation (swinging, throwing) and anti-rotation (putting on the breaks, resisting force) in order to reduce the chances of injury.
And another upside? Training anti-rotation can also lead to more power produced during rotational movement. The transverse abdominals and obliques in the trunk are important muscle groups that facilitate transfer of energy from the lower body to the upper body.
Alayna Tesnar (Twitter) gets ready to make contact with her stride foot.
Photo courtesy of Julie L. Brown Photography
Shoulder stability
Focusing specifically on the shoulder during anti-rotation is important. In the windmill pitch, pitchers can generate between 75-93% of their maximum voluntary isometric contraction (MVIC) with their rotator cuff (2). Serratus anterior activity is about 60% MVIC at its peak (2), which lines up with the research we reviewed on biceps activity (3).
Muscles of the shoulder from Fremont Orthopedics
Glute Bridge with Leg Lift (Single Leg) and Uneven Barbell Hold
Areas of Focus:
Lumbopelvic-hip complex stability (LPHC), anti-rotation, core strength
This is a more advanced version of a glute bridge. Lifting the toes on the foot that’s on the floor creates a smaller foundation which makes maintaining stability much harder. Athletes can also accomplish an uneven single leg glute bridge with a dumbbell, kettlebell, etc., as long as it’s loaded on the same arm side as the leg that is down.
The regression to this movement is a Glute Bridge with a Leg Lift (keep scrolling to see it). For something that hits right in the middle for difficulty, try the single leg glute bridge with your hands OFF of the floor, or try any one of these movements with the base foot firmly planted on the floor instead of the just the heel.
Regression: Glute Bridge with a Leg Left (also known as Single Leg Glute Bridge)
Quadruped Plank with Leg Lift
Area of Focus:
Anti-rotation, core strength, advanced body control
This movement is another great one to train anti-rotation, and it’s harder than it looks. For that reason, I feel it’s a good one for learning advanced body control.
The regression to this movement is a High Plank with a Leg Lift (keep scrolling to see it). It can be made a little less difficult by doing this in a Low Plank position (forearms on the floor).
Regression: High Plank with a Leg Lift
Unilateral Pallof Press
Area of Focus:
Anti-rotation (core, shoulders), Lumbopelvic-hip complex (LPHC) stability
We’ve incorporated Pallof Presses in our programs for a long time with different variations. However, this variation is new and frankly more difficult. By raising a foot off of the floor, we’re tackling LPHC stability at the same time, and not just core and shoulder anti-rotation.
Unilateral (one leg) training is important in all sports, and especially for pitchers in both baseball and softball. Power production, rapid deceleration, and change of direction usually happen on one leg. This is why a stable pelvis is important for all athletes, but especially for pitchers who repeat the same motion over and over again.
Single Arm Banded Press
Area of Focus:
Anti-rotation (primarily shoulder/scapular stability), some core
This variation on anti-rotation puts more emphasis on shoulder stability versus LPHC stability. As the athlete presses forward, they need to keep their shoulders square and resist the rotation by engaging their pectorals, their core, anterior deltoid, muscles around rotator cuff, etc.
Single Leg Single Arm Row
Area of Focus:
Lumbopelvic-hip complex stability, anti-rotation (primarily core)
Even though this is a row, this is NOT about strength. We do not load this movement up heavy… rather, just heavy enough that it becomes a challenge for the athlete to keep their hips square and resist the rotation as the weight is rowed.
In this movement, we DO NOT want the hips to open up.
In summary
Until more research is done for softball, we must step up as a community and advocate for softball pitchers in order to set them up for the best chance at long term health. In the meantime, we’ll be helping our athletes discover their own tolerance ranges through their self-reported pitch counts and soreness, pain, and recovery data.
As a result of the last six months, we’ve begun assessing our pitching athletes differently. In the strength and conditioning field, it’s vital to question how you’ve always done things. We’re not done learning about this subject, AT ALL. We’re still evaluating research and brainstorming new ways to tackle force resistance, force production, and force transfer in our pitchers.
We’ll be adding to this series as we learn more.
If you’re a pitcher looking for training as precise as your dedication to the sport, get in touch.
We’re located in the northeast corner of Indianapolis at 96th and Allisonville Rd.
Pitcher: Lily Cash (Twitter)
References:
Friesen KB, Shaw RE, Shannon DM, Dugas JR, Andrews JR, Oliver GD. Single-Leg Squat Compensations Are Associated With Softball Pitching Pathomechanics in Adolescent Softball Pitchers. Orthop J Sports Med. 2021 Mar 23;9(3):2325967121990920. doi: 10.1177/2325967121990920. PMID: 34250163; PMCID: PMC8237211.
Escamilla RF, Andrews JR. Shoulder muscle recruitment patterns and related biomechanics during upper extremity sports. Sports Med. 2009;39(7):569-90. doi: 10.2165/00007256-200939070-00004. PMID: 19530752.
Rojas IL, Provencher MT, Bhatia S, Foucher KC, Bach BR Jr, Romeo AA, Wimmer MA, Verma NN. Biceps activity during windmill softball pitching: injury implications and comparison with overhand throwing. Am J Sports Med. 2009 Mar;37(3):558-65. doi: 10.1177/0363546508328105. Epub 2009 Jan 27. PMID: 19174551.