MMV #050: Improve your Rotation and Velocity with These 3 Drills

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Read time: 3 minutes

The mechanics of throwing are one rotational movement after another.

A great example of this is the kinematic sequence as shown below. 

Image Courtesy of Mustard

As the pelvis stops rotating, the torso accelerates.

As the torso slows down, the shoulder accelerates and eventually works its way to ball release.

Today I want to focus on the pelvis and torso rotation.

Improving your pelvis and torso rotation can drastically improve your mechanical efficiency and ultimately your velocity.

I want to share 3 non-throwing drills you can incorporate into your program right away.

Let's begin.

1. 3D Strap Pelvis Rotation

Controlling your pelvis is critical to a good delivery.

That incudes being able to rotate it independently of the shoulders.

Make sure you are rotating and not hiking the hips side to side. 

One side is usually more difficult than the other.

2. 3D Strap Split Stance Rotation

This is one of my favorite exercises because it teaches you how to rotate the back hip around a stable front leg.

It also provides thoracic spine rotation as well.

Lookout for guys to bow their lead knee out to create more room to rotate.

You don't want to intentionally straighten the lead leg, but it will likely happen as a result of good rotation.

The strap can be set up to resist or assist the movement.

3. Wide Stance Water Bag Rotation with Recoil

I stole this one from 108 Performance and absolutely love it.

As I said earlier, in order to accelerate one segment of the delivery, the previous one needs to slow down.

This is a great drill to work on accelerating the torso as the pelvis decelerates.

The water bag provides more of a challenge to stabilizing the lead leg.

The 3D strap can be purchased here (I am not affiliated with them), or you can use full loop bands instead.

Checkout my YouTube channel for more drills and tips! More are being added weekly.

That's all for today.

See you next week!

Whenever you are ready, there are 3 ways I can help you:

1. Remote Training: a personalized throwing and lifting program built for you and your goals.

2. In-Person Training: Work with me in Scottsdale, Arizona. Personalized training program to help you reach your goals. Trackman and edgertronic for bullpen sessions.

3. One time Trackman and Edgertronic camera bullpen (don't need to be a client). I'll give you video and your movement report afterwards. Email me at [email protected] to set up your bullpen.