Softball Training - Pitching Kneeling on a Stability Ball
I've never met Monica Abbott's trainer but this dude gets 2 thumbs up from me for his creativity and forward-thinking.
As you can see on the video, he has Monica pitching while kneeling on a stability ball during her workouts. This type of softball conditioning forces her to learn how to use her core muscles to stabilize while pitching. This is very softball-specific (or pitching-specific) core training.
I definitely approve this and even strongly recommended to all young pitchers. However, kneeling on a ball isn't that easy. Here's the progression to follow before you get to actually pitch kneeling on the ball:
Step 1 - Learn how to kneel on the ball (that will take some time)
Step 2 - Learn how to remain balanced and in control while kneeling
Step 3 - Exchange a few chest passes with a simple basketball with a partner while kneeling on the ball
Step 4 - Mimic the softball pitching motion without actually throwing the ball and practice remaining stable
Step 5 - Model Monica and pitch from the ball with a real ball.
Be patient, all this may take you a few weeks to master.
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Comments on Softball Training - Pitching Kneeling on a Stability Ball »
This looks crazy hard……I have a 12 year old that is pitching at a 14U level on a traveling team. I am going to try this with her…..She is gonna complain but I am going to insist she stick with it….WOW….What a great way to strengthen her core!
This drill is an advanced drill that works nice with one ball. Two years ago I developed a drill for 14-U pitchers where we used 2 smaller balls that the pitcher kneeled on doing this same style. What I found is the pitcher could get more side ways on the motion and engage the core even more. Balance was harder to master but the results were great.
I like the concept, but not the position she's in. She should be turned more sideways so she can use her shoulder properly. A less advanced pitcher could do some damage to her shoulder throwing from this position. It also builds muscle memory for throwing face-on, which is what you don't want to do. Just my opinion.
Pat, please explain in more detail. I like this drill but am like you would like to adapt it for more realistic pitching position.
Ken K is right on! This appears to be a great drill, however she is throwing around her hip not through the pocket! I will be bringing 10 pitchers and 3 other coaches to see you and Bill Hillhouse in Cincinnati. If you (Marc) introduce pitching exercises like this to young pitchers I am trying to train using proper mechanics I will be very disappointed.
Ken has a great point. You should be pitching at an angle, not with the body facing who you are throwing too.
Now, you need to keep in mind, you are NOT working on pitching doing this - you are just doing pitching-specific core training.
Being on the ball (unlike even kneeling on the ground), you cannot anchor your body to use leverage to pitch. The whole idea is to get the upper body to do some movement (whatever it is - in this case: pitching) to force it to stabilize.
This drill better done at an angle but it is not a pitching skill-building drill, only a softball-specific conditioning drill, a big difference
Many college baseball program get their players to "play catch" kneeling on the ball. They are facing each other. The same issue arises as you cannot open the hips but the whole point is not to train the throwing but to train the core muscles used in throwing!
Marc
My concern is "muscle memory" I understand and believe this to be a wonderful core conditioning exercise, however are we not practicing the wrong movement thus creating/reinforcing improper muscle memory? Thanks,
Hi Steve,
Very valid concern. It could be a debate.
My personal view is that that I don't think doing this a few times for conditioning purposes would "undo" proper mechanics or change the "muscle memory".
It certainly has not affected Monica
When position players play catch doing this facing each other, it does not worsen their throw and get them to lose accuracy.
If the skills training is done right when working on mechanics, it's not a couple of throws from kneeling on the ball that would undo it.
Think about how how hard it is to break bad habits when you want to change them. Now, reverse this for a second.. if you reinforce proper mechanics all the time and develop good habit, it's not by doing a couple of pitches from a kneeling ball that would break good habits!
I think the benefits clearly outweigh the risk (low in my view and understand of science of learning) for this.
However, you could possibly get other opinions as well.
Marc
Wow, this looks awesome. I played DIII softball and I can't wait to show my teammates this. Perhaps we could alter it for throwing overhand as well. For one, the over hand throw wouldn't have to be monitored in terms of having open or closed hips as much as underhand. I wonder how long it took Monica to master this. I can't wait to try!
Wow, this looks awesome. I played DIII softball and I can't wait to show my teammates this. Perhaps we could alter it for throwing overhand as well. For one, the over hand throw wouldn't have to be monitored in terms of having open or closed hips as much as underhand. I wonder how long it took Monica to master this. I can't wait to try!
im i 14 year old pitcher, not for traveling but for my highschool team and racreational fastpitch leauges. this looks crazy hard but illtry it. ill do anything to succeed in my career. (:
thank you this helped me out alot.
Rex,
One reason I went with 2 balls was to get more of a hip rotation and sideways movement to prevent the lack of proper muscle memory. With a pitcher like Abbott she is to good and disciplined to let it affect her mechanics. With younger pitchers its got to be much closer to proper mechanics for improved muscle memory. 1 knee goes on 1 ball the other knee on the other ball. With the knees moving in a front to back motion the hip can get open and the core can get almost a full rotation for the follow through. Again a difficult drill that will take longer to master but much closer to to real mechanics. The smaller balls also prevent that bouncing motion you see in the video. Which for a youth pitcher is very bad. Again an advanced drill for advanced pitchers at almost any age.