Photo: Thomas Schönenborn|
Use your legs!" - What pitcher has never heard that, what coach has never said that? I heard it a lot as a player. I just never understood exactly what it meant. I assume I'm not the only one who feels that way...
Many years later, not so long ago, I started to learn more about it and better understand what exactly it all means. In this four-part series, I would like to explain this in more detail.
The tasks of the stride or legs
Roughly summarized, the Stride
- Shift the body's center of gravity to the target
- Create a good basis for the pelvis to rotate quickly at the right time (rotation phase)
- Stop the weight transfer to provide a stable platform for rotation and tilting of the pelvis
These tasks are completed in four phases, some of which overlap.
Part 1 - The load
The first phase is the loading phase.
It starts with the leg lift. The leg lift can be designed in many ways, which can affect other parts of the delivery. If these work optimally, there is no need to change the leg lift.
In the most general form of the leg lift, the knee is lifted upwards and slightly towards second base. The body's center of gravity is slightly in front of the rubber to support the acceleration of the stride phase. However, too much of this "lean" can lead to timing problems. If the center of gravity remains directly above the rubber or even behind the rubber, timing problems can also arise. Above all, however, it becomes very difficult to build up the necessary speed.
In the loading phase, the hips must also be loaded through counter-rotation and flexion. The counter-rotation happens on the way to the highest point of the leg lift.
The hip flexion starts on the way down and forwards. It supports the posture of the upper body, the overall alignment and the hip extension in the rotation phase. Correct hip flexion is supported by good and even ground contact with the entire rear foot. It is therefore important to keep the standing surface in front of the rubber firm and flat.
Step-back-throws are a very simple exercise to improve the load and transfer of the center of gravity.
Part 2 of the series continues with the Stride.