Posts Tagged pitching
Progress: How to Measure It
By the very nature of the population that seeks out coaching, many of my clients are biologically older than their peers. That is to say, while their chronological age is the same as their teammates and competitors, they are much more mature – they’re bigger, throw harder, and swing bats faster. As such, they tend to do very well at their current level of competition. Occasionally, I’ve seen players get arrogant about a particularly good stretch of games – perhaps batting over .400 with a few home runs, or striking out two batters per inning over 20 games.
Now, should a player be excited when their hard work pays off? Of course. But true competitors aren’t satisfied with merely doing well at the level that they’re at. The classic example is Pete Sampras entering and losing matches badly in the U-18 divisions when he was just 12 years old. He could have entered age-appropriate tournaments, or perhaps only stepped up to the U-14 bracket, but he wouldn’t have met the challenges that he would have invariably faced as a professional.
A more sport-specific anecdote comes from Paul DePodesta’s blog: It Might Be Dangerous… You Go First. Paul is a current assistant in the front office of the San Diego Padres and is the former General Manager of the Los Angeles Dodgers. He posted a blog article about Wade LeBlanc in 2009, where he said this:
Leblanc pitched about 150 innings between HA and AA and now has almost 200 in AAA. That isn’t terribly unusual for an advanced college starter, and he’s still in the development process now.
The other thing, and possibly more importantly, is that sometimes guys need to be pushed in order to progress. For instance, had we left Leblanc at AA he could have continued to get everyone out with his changeup without needing to locate his fastball effectively. He needed to get to a level with more advanced hitters that would force him to make an adjustment to his game.
I tell all my pitchers about this story. Wade LeBlanc has one of the most devastating changeups in baseball and has a 3.29 ERA this year to go with it. If you’re a sabermetrics geek (like I am), you’ll note that LeBlanc’s changeup rates at +4.1 runs above average, while his fastball is -7.5 runs below average and his curveball is -3.6 runs below average. So LeBlanc has a below-average fastball and curveball but a solidly above-average changeup. DePodesta’s point is that LeBlanc could have simply used his major league above-average changeup (very advanced for the minors) to get hitters out and produce solid numbers, but that it wouldn’t have told the front office anything.
This is one area where people who rely too much on basic stats (strikeouts, walks, earned runs, home runs, RBIs, etc) make their biggest mistakes. Just because a pitcher is putting up a lot of great numbers at lower levels does not mean they are ready to move on. In LeBlanc’s case, his solid minor league numbers prior to jumping to AAA were a mirage – his success there was not indicative of his major league talent level. Big league hitters know how to lay off changeups and look for below-average fastballs to pound into the stands. Minor league hitters do not. And that’s what separates the two levels of competition.
You should always have your eye on the next level. When you pitch in a game, you want to dominate the hitters that you face, certainly, but if you’re relying on your breaking ball too much to do so, that isn’t helping you develop as a player down the line. When scouts come to see you as a high school sophomore, they don’t want to see a below-average curveball fooling bad high school hitters. Scouts want to see fastball velocity, but they also really want to see that you have an idea of what you’re doing with it. They want to know if you can cut it, run it, sink it, and most of all: locate it. I tell all my pitchers that when they can throw a complete game shutout throwing only fastballs that they’ll be ready to move on to the next level. Until then, they’ll never know if their stuff will play up at the next level.
In short: Progress is not measured by what you’ve done right now. It’s measured by what you will do down the line against tougher competition. Don’t ever get them confused.
More Pictures of Our S&C Facility
The weather’s beautiful here and I’ve been doing some spring cleaning, so I figured I’d take a few pictures of the old S&C facility before it gets moved (news forthcoming on this, I promise).
Here’s most of our equipment that our baseball players use frequently:
Equipment List
- Medicine Balls: 10 lb (link), 4 kg (SPARQ Football Standard – link), 3 kg (SPARQ Baseball Standard - link), 4 lb (link), 3 lb pliable ball (link)
- Two 45 lb. plates
- Dumbbells: 5 lb pair, 20 lb pair
- Wrist Weights: 10 lb pair (link), 5 lb pair (link)
- Weighted Baseballs (link)
- Foam Roller (link)
- SPRI Resistance Bands (link)
- Jumpstretch Band (link)
Video: Should Pitchers Overhead Press?
Another great video by Eric Cressey about pressing for overhead throwing athletes – this time, he focuses on overhead pressing. Short and to the point – definitely check it out.
Our Influences – Pitching
Lots of people email me and ask me what “camp” I belong to for pitching or hitting or strength and conditioning. I respond that I don’t belong to any “camp” as that would imply that I subscribe to 100% of the views of those “camps.” However, I love to do research and learn from people who have done their own research and experimentation, and so I’ve absolutely been influenced by the work of others. I’ll list a few instructors, coaches, and organizations that I think are credible whose material has made its way into my pitching-specific programming and recommendations in many ways:
Pitching
The National Pitching Association
The National Pitching Association (NPA) is a group dedicated to the education of baseball pitchers, their parents, and their coaches, so that they can pitch more effectively, stay healthier, develop a positive mental attitude, and a greater love of the game. The NPA was formed by leading coaches, athletes, and management teams to help pitchers of all ages safely develop to their fullest potential.
I have taken and passed the online pitching mechanics course offered by the NPA, and I own many of their books, including The Art and Science of Pitching.
The NPA is a great place to start your pitching-specific education and includes highly-regarded instructors like Tom House.
Dr. Mike Marshall
Controversial? You bet. Dr. Marshall has reinvented the pitching motion and has been teaching it for years in his Zephyrhills, Florida complex (recently closed). Their pitchers stand facing the batter, step directly straight forward, and utilize a unique arm action that focuses on getting the arm up early and forcefully pronating through release. His training methods include heavy wrist weights, lead balls, and plastic javelins to train his concept of a straight driveline towards the target.
While many will disagree with his methods and his dogmatic ways (and I count myself in this group), to reject all of his ideas because of his personality is a big mistake. Driveline Baseball uses many of the conditioning implements that Dr. Marshall advocates, such as wrist weights, and we believe that some of his theories on pitching mechanics have solid merit.
Eric Cressey
Eric Cressey – owner of Cressey Performance – runs an excellent blog available at EricCressey.com that all pitchers and parents of pitchers should follow. He is a former powerlifter, holds an MS in Exercise Science, and wrote the excellent book titled Maximum Strength.
Eric’s work in the exercise science field is unparalleled. He has written on topics ranging from Self-Myofascial Release (SMR) to deadlifting to band work for pitchers. His pitchers consistently see major strength and velocity gains, and Eric’s reputation for his tireless work and research is well-deserved.
Those are our “influences” when it comes to pitching-related philosophies and work. We don’t take an equal amount from each, and we certainly read and consider more sources (ASMI is a big one, but we felt it wasn’t applicable as an “influence”) when we develop our programming and concepts for our pitchers.
Thomas Test – Applications in Baseball
This video is an excellent explanation of the Thomas Test as used by physical therapists around the world:
httpv://www.youtube.com/watch?v=9PLXyShrNDc
We will often perform this test on clients over the age of 16. While it is traditionally used to test for a fixed flexion deformity of the hip (and we do check for this), we use it with baseball players to test for a tight rectus femoris because of the single-leg dominance that occurs on the pitcher’s stride leg. (For an RHP, this is their left leg.)
During the lead leg block phase of pitching, the stride leg straightens very quickly and bears all the weight of the pitcher’s body. To get to that point, the pitcher will have used his posting leg hip adductors to stride sideways and closed to the target. If this sounds like a muscle imbalance and problems waiting to happen, you’re right!

Tim Lincecum at Lead Leg Block
The pitching motion typically causes tight hip flexors (moreso in the posting leg) and a tight rectus femoris in the stride leg. As a general rule, tight hip flexors mean weak glutes, which can cause postural problems and lowered power output in exercises like the squat. It can also cause diminished velocity, susceptibility to injury, and general discomfort. These problems are often exacerbated by the fact that many kids and adults spend most of their day sitting down – either at a desk in class or in a chair in front of a keyboard at work!
The Thomas Test helps identify which leg has deficiencies and to what degree they exist. We teach Self-Myofascial Release (SMR) at Driveline Baseball to help people loosen their hip flexors, regain strength in their glutes, and relax the fascia in various places in the body (a lengthier post on this subject is coming later).
Does your baseball coach understand the usefulness of foam rolling? Does he understand the differences between the stride and posting leg actions causing muscle imbalances? Does he know how to correct for it and also integrate SMR work in a good training program? If not, check us out for a cheap initial screening and analysis at our Training page. $25 gets you a session to check for muscle imbalances and postural problems as well as a personalized workout plan and how you can add some serious velocity to your fastball and stay healthy while doing so!












