HOW TO SETUP YOUR THROW PART 2
Fix Your Shoulders, Fix Your Throw
Is fixing your shoulder mechanics really the key to a powerful, accurate, sustainable softball throw? In short, yes. Making shoulder adjustments can help connect the upper and lower body better, move the throwing arm in its natural direction, and prevent injury by aligning the elbow and hand parallel to the upper body tilt.
Here is the idea: instead of the emphasis to lead with the elbow and stay “on top” or “above” the ball, allow the arm to throw instinctively with the elbow and hand extended straight out from the shoulder; as the glove arm rotates and tucks into towards the body, it creates a whip-like speed. Where the arm comes through during a throw is called the arm slot which is dictated by the angle, or tilt, of the shoulders. A steeper tilt, like outfielders need, brings the arm up high, whereas level shoulders for quick throws typically on the infield produce a sidearm throw. For longer-range throws with enough time to set your feet, a throw over the top is ideal, but when throws need an instantaneous release, trying to stay on top contorts the arm and reduces efficiency.
Although conflicting common throwing instructions, this unconventional theory has biological backing. Thanks to a recent Harvard University study conducted by doctor of biological anthropology Neil Thomas Roach, a trip back in time to analyze our hunter-gathers ancestors provides a current-day insight into the role shoulder ligaments, tendons, and muscles play in the dynamic and explosive motion of throwing. The human body evolved this necessary survival skill to become the fastest motion it could produce.
Although there are many styles taught to throw harder, faster, or more accurately, nothing beats working with biology to achieve an advantageous habit. With the help of Coach Dan Blewett from Snap Softball and Dr. Roach’s research, we will breakdown this not-so-common throwing technique.
Coach Says. . .
Coach Dan Blewett, an all-around softball instructor, gives throwing advice contrary to popular and long-standing opinions in favor of optimizing and protecting the body. The “on top/above” the ball and lead with the elbow approach can help beginning players understand how the arm should move to direct the throw forward. However, when this action takes precedence over all other mechanics, the lower arm moves independently from the rest of the body.
Blewett explains that an efficient throw aligns the shoulders, elbow, wrist, and fingertips in one straight line without an elbow dip in the middle as the throw comes around and across the body. When the elbow dips or creates a large angle, it significantly limits the power from the rest of the body, meaning most of the strength comes from the forearm and wrist. Conversely, when the elbow and fingertips are parallel with the shoulders, the whole upper body acts as a slingshot, releasing exponentially more power.
Research says . . .
While Coach Blewett’s approach may not be conventional, it certainly is not meritless. Roach’s historical research on the anatomy of throwing was predicated on the 3D motion captured movement's of colligated baseball players. These modern-day movements explain how and why the parts of the arm connect and react with such an explosive forward burst.
When the arm is “cocked” back, as it is to start a throw, it resists the torso and shoulders’ movements initially, which stretches the ligaments, muscles, and tendons across the shoulder. This resistance creates an elastic energy, like a rubber band being pulled apart. When the throwing arm comes forward, the elastic energy is released, making the arm essentially act like a slingshot, launching the ball forward with immense velocity. When unhindered, this rapid motion causes the elbow to straighten quickly in line with the upper arm.
It is this accelerated momentum Coach Blewett wants to capitalize on. With the elbow naturally straightened as the arm comes around the body, the wrist follows suit, and keeps the fingertips aligned properly located on the backside of the ball. Keeping the fingertips in line with the rest of the arm and having the correct grip, covered in the previous article, puts the pressure of the throw through the center of the ball for a straight path to the target, regardless of the arm slot. Letting the arm move instinctively sets up a proper “from behind the ball” throw, drastically increasing the speed and accuracy.
So What?
“So what if I bend my elbow on a throw? I still get the ball there.” Although that may be true, it is not reliable for velocity, distance, accuracy or sustainability. As Blewett illustrates in his video (also linked above), when your shoulders and upper arm are tilted in one direction and your elbow and forearm are perpendicular, you cannot get “on top” of the ball. Instead, the grip rotates slightly away from the ball’s center, causing you to release the throw in a wobbly side spin that can move off course. For short distances, like infield throws, it may not be noticeable, but a slight shift on a long throw can miss your teammate and an important play.
Conclusion
As with any motion in softball, hitting, pitching, or throwing, it is so important to work with your body, allowing it to move inherently, instead of forcing motions in hopes they can improve the outcome. There is a reason the phrase is “natural ability,” not “manufactured talent.” This means you do not have to be the biggest, strongest, or toughest player on the field to be a consistently productive teammate, just work well with the body you already have. As Coach Blewett says, “The body is smart if we let it be smart.”
For more in-depth resources and explanations, Blewett’s throwing tips and drills playlist breaks down the dos and don’ts of beneficial throwing techniques as well as critiqued examples from colligates and professional players.
If you are interested in understanding more about how the human body works in throwing, this page provides links to Roach’s studies and projects.
Great post!