Fixing Broken Pitching Mechanics: A Systematic Approach

Everyone needs it eventually.

Every pitcher, from youth leagues to the pros, will eventually face mechanical issues in their delivery. As a pitching coach, I've seen countless athletes spiral into a cycle of compensation and over correction, often making their mechanical flaws worse rather than better. In this article, we'll explore a systematic approach to identifying and fixing broken mechanics, with a special focus on backwards chaining.

The Mechanical Spiral: Understanding the Problem

When pitchers get out of sync with their delivery, it often starts with a seemingly minor issue. Maybe they're focusing on the wrong aspect of their mechanics, or perhaps they're making dramatic changes that create a cascade of compensatory movements. This situation can quickly evolve into what I call a "mechanical spiral" – a state where each attempted fix creates new problems that need solving.

The challenge becomes particularly acute because pitching is as much mental as it is physical. As competitors, pitchers need to maintain a flow state during performance, but being overly focused on mechanics can disrupt this natural rhythm. This creates a catch-22: the mechanical issues need attention, but thinking too much about mechanics can further impair performance.

Backwards Chaining: An Approach to Mechanical Fixes

When evaluating pitching mechanics, I've found that backwards chaining is one of the most effective methodologies for creating lasting improvements. This approach might seem counter-intuitive at first, but it offers several distinct advantages over traditional methods.

What is Backwards Chaining?

Backwards chaining involves breaking down the pitching motion into its component parts and analyzing them in reverse order. We start at the finish and work our way back to the beginning. This approach allows us to ensure that each phase of the delivery is properly positioned to support the phases that follow it.

The Process Begins at Front Foot Strike (FFS)

The analysis typically starts at front foot strike (FFS) – the moment when the lead foot makes contact with the ground. This instant is crucial because it's when the body begins to generate force for the throw. At FFS, I focus on two critical elements:

1. Torso Position: The upper body should remain closed and loaded for the throw. Early torso rotation is a common flaw that robs pitchers of power and accuracy.

2. Lower Body Rotation: The back leg should have rotated forward significantly, allowing the hips to open toward the target. This positioning is essential for proper force transfer through the kinetic chain.

Implementing Mechanical Fixes: A Progressive Approach

When we identify issues at FFS or other points in the delivery, the correction process follows a structured progression. Let's use a common problem as an example: insufficient back leg rotation.

Step 1: Constraint-Based Training

We begin by putting the pitcher in positions that force correct movement patterns. For a pitcher struggling with back leg rotation, we might start with split stance throws. This setup pre-positions the hips toward the target, helping the pitcher understand and feel the correct position they need to achieve in their full delivery.

Step 2: Building Volume and Pattern Recognition

Once we've established the correct positions, we implement a high-volume throwing program (after appropriate preparation and ramping up). This high-volume work serves two purposes:

- Building physical tolerance for the new movement pattern

- Creating neural pathways that make the new mechanics feel natural

Step 3: Adding Athletic Movement

The next phase introduces more dynamic elements through drills like the Roll In. This drill helps pitchers learn to manage their new movement pattern while maintaining athletic fluidity. It's particularly effective because it addresses both lower body rotation and torso control simultaneously.

Step 4: Introducing Rotational Elements

As the pitcher becomes comfortable with the basic pattern, we progress to more complex drills that incorporate rotational movements. Drills like the "drop step" or "turn and burn" more closely mirror the actual pitching delivery while maintaining some constraints that reinforce proper mechanics.

Step 5: Integration into Full Delivery

The final phase involves blending these improved movements into the complete pitching delivery. This is done gradually, with careful attention to maintaining the improvements we've achieved in the more constrained practice environments.

The Iterative Nature of Mechanical Improvement

It's important to understand that this process isn't linear. Instead, it follows a cyclical pattern:

1. Identify flaws in the throwing delivery

2. Constrain the body to fix these flaws

3. Test the fixes in progressively less constrained environments

4. Build toward mound work

5. Repeat as necessary

This cycle might need to be repeated several times, focusing on different aspects of the delivery. Often, what seems like a major mechanical flaw can be resolved through small, targeted adjustments rather than wholesale changes to the delivery.

Conclusion

While no single approach to fixing mechanics works for every pitcher, the systematic method outlined above provides a solid framework for addressing mechanical flaws. The key is patience and attention to detail – rushing through any phase of the process can lead to incomplete fixes or new compensatory movements.

Remember that small, well-implemented changes often yield the biggest improvements. By following a structured approach and paying careful attention to how your pitcher responds to each adjustment, you can help them break out of mechanical spirals and return to effective, confident throwing.

Offer:

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John