RAC Performance

Monday Mechanics Minute: Hip Rotation - If you want to throw hard efficiently (and more easily), then your hips need to rotate fully and quickly right at/after footstrike. One way to help accomplish this is to kick the back ankle/heel out. This forces the hips to continue rotating without prematurely stopping. It also will create more hip/shoulder separation allowing for more torque. All of this equates to more energy being sent up the chain to the arm and ball… Without this extra hip rotation, you rely more on your arm adding unnecessary stress and limiting your velocity potential.

Monday Mechanics Minute: Leg Lift - One of the easiest ways to add velocity and make it easier on the arm is to have a high leg lift, especially from the stretch. It engages the hip, developing better hip & shoulder separation, and creates faster hip torque. It also helps generate more momentum down the mound… NO SLIDE STEP! The slide step puts more stress on the arm, your ball doesn’t move as well, you won’t throw as hard, and it shortens the stride giving the hitter a longer look at the ball. So get that knee up!

Monday Mechanics Minute: Glove Position - If you want to �A) Have better pitch command, �B) Release the ball further out front, ie. higher perceived velocity,
D) Prevent flying open too early, ie. “a late throwing arm”, and�C) Keep your energy going towards the target (throw harder easier),
then have your glove out in front of your chest at ball release. If not, you will struggle with falling off, be inconsistent, give the hitter a longer look at the ball, and more likely to develop elbow pain... Don’t let that happen. Work on keeping your glove in front at ball release. A strong glove-side fixes a lot of problems!