Ben Himes giving feedback to current University of Texas Catcher Michael McCann on hitting. This is the kind of top notch Integrated Instruction you receive at Sharp End Athletics.
Tuesday, March 31, 2015
Tuesday, March 24, 2015
SEA Pitching Guidelines
Sharp end Athletics follows the recommendations and
suggestions of major league baseball as well as the american sports medicine
institute. Dr. James andrews is th leading expert regarding sports injuries and
has clearly stated his recommendations. for further information go to:
GUIDELINES FOR YOUTH AND ADOLESCENT PITCHERS
Each organization — whether it be a league, travel team,
showcase or tournament — should establish rules to ensure that players must
follow the guidelines while playing in that league. Ultimately, it is the
responsibility of the parent and the athlete to ensure that the player follows
the guidelines for his age group over the course of a year — given that he will
oftentimes play in multiple leagues with different affiliations covering
different times of the year.
PITCH COUNT LIMITS AND REQUIRED REST
RECOMMENDATIONS
It is important for each league to set workload limits for their
pitchers to limit the likelihood of pitching with fatigue. Research has shown
that pitch counts are the most accurate and effective means of doing so.
AGE DAILY MAX (PITCHES) REQUIRED REST (PITCHES)
0 Days 1 Days 2 Days 3 Days 4
Days
7-8 50 1-20 21-35 36-50 N/A N/A
9-10 75 1-20 21-35 36-50 51-65 66+
11-12 85 1-20 21-35 36-50 51-65 66+
13-14 95 1-20 21-35 36-50 51-65 66+
15-16 95 1-30 31-45 46-60 61-75 76+
17-18 105 1-30 31-45 46-60 61-75 76+
These
are the typical risk factors that are most commonly associated with arm
trouble. Most times players want to pitch through fatigue or throw an excessive
amount of innings. Younger players play numerous positions as well as throw
breaking balls and are typically concerned with lighting up the radar gun. The
other issue is that most coaches are unaware of these risk factors and furthermore
are more concerned with winning and bringing home trophies. Kids need to be
taught proper “throwing mechanics” as opposed to “pitching mechanics”. Younger
players will do what they are taught and need to be shown how to stay healthy.
Pitching While Fatigued
Watch for signs of fatigue during a game, during a season,
and over the whole year. The American Sports Medicine Institute (ASMI) found
that adolescent pitchers who undergo elbow or shoulder surgery are 36 times
more likely to have routinely pitched with arm fatigue.
Throwing Too Many Innings over the Course of the Year
ASMI found that players who pitched more than 100 innings in
at least one year were 3.5 times more likely to be injured than those who did
not exceed 100 innings pitched. Every inning -- whether it be during a game or
showcase event -- should count toward that threshold.
Not Taking Enough Time off from Baseball Every Year
ASMI also found that pitchers who competed more than 8
months per year were 5 times as likely to suffer an injury requiring surgery.
Pitchers should refrain from throwing for at least 2-3 months per year and
avoid competitive pitching for at least 4 months per year.
Throwing Too Many Pitches and Not Getting Enough Rest
Daily, weekly and annual overuse is the greatest risk to a
youth pitcher's health. Numerous studies have shown that pitchers who throw
more pitches per game and those who do not adequately rest between appearances
are at an elevated risk of injury. While medical research does not identify
optimal pitch counts, pitch count programs have been shown to reduce the risk
of shoulder injury in Little League Baseball by as much as 50% (Little League,
2011). The most important thing is to set limits for a pitcher and stick with
them throughout the season.
Pitching on Consecutive Days
Pitchers should avoid pitching on consecutive days, if
possible, irrespective of pitch count. According to Yang et al., pitchers who
pitched on consecutive days had more than 2.5 times greater risk of
experiencing arm pain, compared with pitchers who did not pitch on consecutive
days.
Excessive Throwing When Not Pitching
A pitcher should not also be a catcher for his team as it is
the next most throwing-intensive position and results in far more throws than
players at other positions. ASMI found that amateurs who played catcher while
not pitching were 2.7 times more likely to suffer a major arm injury.
Playing for Multiple Teams at the Same Time
Players who participate on multiple teams at the same time
are at an increased risk of injury as it makes it more difficult to monitor
pitch limits and results in reduced rest.
Pitching With Injuries to Other Body Regions
Players should be cautious about returning to play after any
injury. A sprained ankle or oblique strain can imperceptibly affect the
player's biomechanics, changing the way he throws and putting more stress on
his arm.
Not Following Proper Strength and Conditioning Routines
While often overlooked, any strength and conditioning
program should include a shoulder and elbow component. Numerous studies have
shown that deficits in upper extremity strength and mobility are strongly
correlated to serious arm injuries.
Not Following Safe Practices While at Showcases
A showcase can be a terrific opportunity for young players
to demonstrate their skills for college coaches and professional scouts.
However, pitching in a showcase during the offseason can be particularly
hazardous, as it is difficult to get back to healthy game condition and it is
also makes it difficult to get sufficient offseason rest. Pitchers should treat
these appearances as they would any other game for purposes of daily, weekly
and annual pitch count limits. Furthermore, they should avoid the temptation to
overthrow in an attempt to make a favorable impression.
Throwing Curveballs and Sliders at a Young Age
While existing research has not consistently shown a strong
connection between the curveball and injuries, Yang et al., found that amateur
pitchers who threw curveballs were 1.6 times more likely to experience arm pain
while pitching and Lyman et al, found that youth pitchers who throw sliders are
86% more likely to experience elbow pain than those who do not (Lyman et al.,
2002).
Radar Gun Use
While radar guns do not directly cause harm to a young
pitcher, they can inspire pitchers to throw harder, oftentimes beyond their
normal comfort level, in an attempt to impress others. This may create
additional strain on the arm.
Thursday, March 19, 2015
Producing Power in your Swing
with Technique not Effort
by
Ben Himes
Head Hitting Coach, Sharp End Athletics
I define hitting with power simply as the ability to transfer
as much energy into the ball as possible. The ability to do this comes from the
consolidation of power as the swing uncoils up the kinetic chain. As certain
technical aspects of this chain break down, many hitters lose percentages of
power in their swing.
In this article I will show you how to create more power without
effort, consolidate the largest percentage of your power into the baseball via
technique, while showing you how to allow your strength to work for you, or how
to allow your swing to happen, rather than try to make it happen. There
are several major tenants to make this leap in your development as a hitter:
1.
Footwork. The swing uncoils from the
ground up. Your ability to consolidate power comes directly from your
connection to the ground. Your footwork is your connection to the ground
Fig. 1 is an example of Barry Bonds' foot work at contact.
Note that his front foot is closed. If his front foot were open already he
would lose a percentage of power at contact for every degree the foot is open.
Fig. 1
2.
Separation. The ability to “separate”
mean the ability to begin rotating the back hip and core against a closed front
side (closed front foot, hip, shoulder), while keeping the hands back as well.
Fig. 2 is Michael Reed of the Milwaukee Brewers. Every off-season Micheal
trains with Sharp End Athletics. In this session we were specifically focused
on creating separation in Michael's swing. Can you spot the difference between
the two pictures?
In the shot on the right, notice how much further along Michael's
back hip is, rotationally, compared to the shot on the left, while his front
side hip, shoulders, and hands are in relatively the same position in both
shots. Creating separation makes you uncoil and accelerate as one connected
unit from the ground up.
Fig. 2
3.
Bat Speed & Balance. Once the swing
has begun with the right consolidation and direction of energy, the swing is
also about extending and accelerating at high velocity. At high speed,
especially when rotation is involved, high levels of stability are required.
The acceleration of a swing is directly proportional to the net unbalanced
force and inversely proportional to the body's mass. Force = Mass x
Acceleration.
4.
Relaxation & Extension. “When you let
go, a lot happens”. The ability of major muscle groups involved in hitting is
to extend and accelerate. This a a feeling more than it is an mechanical aspect
of a hitters swing. Tension or strength prevents this acceleration. If you try,
you somewhat inhibit the learning process- when you allow you learn to
feel it.
Keep your eyes out for more hitting tips coming to you soon. To learn more, or to sign up for
private or online lessons please email sharpend@sharpendathletics.com. Also, check us out at sharpendathletics.com.
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