The arm action is an essential component of a baseball pitcher's delivery. It accounts for roughly 80% of the pitcher's velocity and can significantly impact their ability to throw strikes and develop effective secondary pitches. Therefore, it's essential to train the arm action efficiently to maximize performance on the mound.
Initially, it's important to address common disconnections in the arm action. These disconnections include but are not limited to forearm flyout, elevated distal humerus, forearm play, crossing the acromial line, and inverted W. If left unaddressed, these disconnections can lead to poor velocity, poor command, and increased risk of injury.
One effective tool to address these disconnections is the connection ball. The connection ball is just one constraint that forces the pitcher to keep their arm in the correct slot during their delivery, promoting a more efficient arm action. By using the connection ball for a 21-day blending cycle, pitchers can improve their arm action and eliminate common disconnections.
One example of the effectiveness of the connection ball is the experience of a pitcher named Justin. Justin was a JV college baseball pitcher with a fastball that averaged around 82 miles per hour. After using the connection ball and training through our constraint long toss program, his velocity increased to 91 miles per hour. Not only did he see an increase in velocity, but his arm action became more efficient and his command improved. Justin later went on to pitch at one of the nations top D2 schools.
However, even with a connected arm action, some pitchers may still struggle to achieve elite performance. In these cases, constraint training can be a valuable tool. Constraint training involves manipulating certain movements in the delivery to force the athlete to find a more efficient way of moving.
For example, imagine a pitcher named Pablo who recently underwent shoulder surgery. Following his surgery, Pablo's shoulder was guarded, and he wasn't able to achieve full layback during his delivery. This resulted in decreased velocity and performance. To address this issue, we implemented a shoulder program to unlock his shoulder and coupled it with constraint long toss. His constraint long toss involved Pablo long tossing out of a position that forced him to pattern proper layback and find a more efficient way of moving to achieve that goal. By doing so, Pablo was able to unlock his movements and improve his efficiency, resulting in him jumping from 74 mph post surgery to 91 mph.
In addition to constraint training, another factor that can impact a pitcher's arm action is their mobility. Specifically, a lack of pec stretch and layback can significantly impact a pitcher's efficiency and velocity. To address this issue, it's important to incorporate mobility and working in end ranges of motion into your training routine.
In conclusion, the arm action is a critical component of a pitcher's delivery, and training it efficiently can lead to increased velocity, better command, and the development of elite secondary pitches. By addressing common disconnections with tools like the connection ball, using constraint training to unlock more efficient movement patterns, and incorporating mobility training, pitchers can maximize their potential on the mound.
After addressing the initial disconnections and achieving proper layback and pec stretch, it is important to blend these movements together into a total delivery. This can be done through various methods such as a mound shuffles or weighted ball variation bullpen sessions.
One popular constraint training method is using a weighted ball program. By manipulating the weight/size of the ball, we can force the athlete to move more efficiently in order to adapt to the size and ounce of the baseball. This can also improve arm strength and durability as well as command.
Ultimately, training the arm action is a complex process that requires a combination of addressing disconnections, achieving proper layback and pec stretch, and blending these movements together into a total delivery. Constraint training can be an effective tool in this process, but it is important to have the guidance and evaluation of a qualified coach or trainer.
At Connected Performance, we specialize in arm care and performance training for baseball players. Our coaches use a variety of methods including constraint training to help athletes achieve their full potential on the mound. Contact us at training@connected-performance.com to learn more about our services and how we can help you take your game to the next level.