To understand the effects of Olympic lifting on pitchers, you must first understand how speed is measured. I’ll use Newton’s second law of motion, along with catapult theory, to explain launch velocity.
Second law of Newton:
It states that the acceleration (velocity) of a moving object depends on two variables: the net force acting on the object and the mass of the object. As the propulsive force acting on the object increases, the acceleration of the object increases. As the mass of the object increases, the acceleration of the object decreases.
Newton’s second law of motion
a = f/m (f = force, m = mass, a = acceleration)
Let’s put it in baseball terms. Newton’s second law of motion states that to throw a baseball at 90 mph requires 6.5 pounds of pressure applied to a baseball, with a mass of 5 ounces, for two tenths of a second (0.20). .
6.5 sp applied to a 5 oz baseball for 0.20 seconds = 90 mph fastball
So, to increase a fastball from 80 mph to 90 mph, you need to increase the force applied or the time of application. Application time is how long you hold the ball once the force is applied. Subtracting 25% from the application time forces the caster to increase the force applied by 33%. Increasing the application time by 10%, increased to 0.22 seconds, would add 10 mph to an 80 mph fastball.
80 mph fastball + 10% more application time = 90 mph fastball
catapult theory
The catapult is made up of three components: the pivot, the coil, and the arm. Let’s add a ball to the end of the arm to represent a baseball. To measure the speed of the baseball, after the arm is released and the ball is in motion, we use Newton’s second law as described above. The importance of the catapult is its relationship to a pitcher in his full range of motion prior to the release of the ball (see Nolan Ryan image below). If the Catapult pivot is not stable and moves forward during arm release, this will decrease the force applied to the ball on release. In return, low speed. Now, if we stabilize the pivot, that is, there is no movement, and we continue to apply the same force to the ball. When the arm is released and the ball is thrown, it will reach its potential speed. To keep the force applied to the ball constant, the coil must maintain pressure on the arm throughout the throwing process.
How does Olympic lifting fit into this equation?
Reason one, it’s the only type of lift in the weight room that trains triple extension.
What is the triple extension? This is not something new in the world of sports. Olympic lifters have been using the term “triple extension” for a long time. Triple extension occurs when the ankle joint is extended, the knee joint is extended along with the hip flexor extension. Visualize a long jumper in the air like the one above (see left leg in triple extension). Also notice, in the image to the right of Nolan Ryan, his right leg is triple extended. You can see your ankle, knee, and hip flexors in full extension. There is no weightlifting that trains the body off the ground as a single unit better than the Olympic lifts. The triple extension plays in all sports that involve pushing off the ground.
Second reason, watch the lifter doing a split jerk at the top of the article. This is a move very similar to the throw. More similar than any other weight training exercise. Studies have shown that athletes improve when they train within their sport. This is called sport-specific training.
This lifter uses the triple extension to bring the weight up. Just like the pitcher who takes the ball to the plate. The only difference here is the consequence of the error. If the lifter loses momentum in the hips, he will drop the weight. If the pitcher loses momentum in the hips, he will throw a home run to some lucky hitter.
Now, how does triple extension increase speed?
In all the ways described in the catapult theory above and Newton’s second law, add both the time of application and the force applied to the ball.
First, let’s explain how to increase application time, which is the most efficient way to increase speed. The maximum application time comes from the full range of motion. Example, Nolan Ryan has a range of motion of 180 degrees in the image above. This is the maximum possible. This means that the catapult is set to its potential, fully rearward arm. For this to happen with a pitcher, the hips must be pushed under the shoulders. The only way to push your hips below your shoulders is by extending your back leg ankle, knee, and hip flexor, also called Triple Extension, at the perfect time. With the hips fully below the shoulders, the shooter has now reached their full range of motion, therefore increasing the time of application to develop or maintain force on the ball.
If the hips are lagging, the chest is tilted forward, and the arm is leading the body, then minimal application time has occurred. Less range of motion, therefore less potential to create more speed.
The triple extension adds strength to the ball because it aids in the momentum originally generated by the raised leg in conjunction with gravity. This only helps momentum, if the triple extension occurs, just before the front foot strike. If it happens too soon and the hips haven’t moved down the mound, then the hips open too soon. This kills the purpose of a good push and also kills the full range of motion.
With your chest out and your hips below your shoulders, your chest and chin should remain up through the ball toss to keep your pivot stable throughout the toss.
More benefits of Olympic lifting!
These lifts not only train the Triple Extension better than any other lifting style, they also specifically train the fast twitch muscle fiber. This is what makes an explosive athlete. For pitchers and baseball players, getting stronger in the weight room has been banned, until the steroids area became a reality. Now everyone is lifting. This is not a trend. This is because it works!
The ultimate benefit of the Olympic lift for throwing occurs during stabilization of the front leg. As described in the catapult theory, stabilization must occur to prevent the force applied to the ball from decreasing. Therefore, if the pitcher’s landing leg moves forward or gives way, then the force on the ball decreases. In return poor speed. Take a look at Nolan Ryan in the picture here. His front leg is extended almost three times. This means that he is preventing instability in his front leg by holding it and even extending it towards his hips. That’s why he reached top speed from him.
So how do I get started?
In the weight room, but first find a professionally certified Olympic lifting coach. These lifts require a lot of training to function properly, to avoid injury. I do not recommend performing these lifts without the support of a proper trainer. Check with your doctor before doing these lifts and remember that the weight is not important. His form in the weight room and on the field is all that matters. Always sacrifice weight for good mechanics.
If you have any questions about this information, please post your questions in the discussion forum.
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