What Happens From Foot Plant to Release In Your Pitching Mechanics

Once the front foot plants into the ground, the hips are almost completely rotated but the shoulders are still hardly rotated at all. This concept of the hips rotating before the shoulders rotate is referred to as “hip-shoulder separation” and is largely responsible for allowing maximum velocity on the pitch.

Think of it this way…because the hips and trunk have already started rotating to the target when the front foot lands, they allow the shoulders to powerfully rotate much like stretching a rubber band. So when the front foot lands, the hips rotate the last 20-30%, this propels the shoulders into rotation.

When the shoulders are powerfully rotated like this, it causes the pitching elbow to whip forward causing the forearm to become completely vertical. This position is often referred to as maximum external rotation. All that means is that’s the position where the forearm cannot go back any further. Once the forearm reaches that position it’s ready to whip the ball forward to the release point.

The body should be in a great position at foot plant and therefore the only function of the body is to finish rotating the hips and to rotate the shoulders. So there isn’t much more involved other than the body rotating around the core with a good solid leg base and the pitching elbow powerfully rotating forward so the forearm can deliver the ball. Simple, right?

Things to think about from foot plant to release…

1. The Stride

The stride should still be in the direction of the catcher and should be a good length. The exact length of stride differs from pitcher to pitcher but when studying MLB pitchers, their stride lengths are typically 70-100% of their height.

Having length to the stride is important for a couple reasons. First, the longer your stride the more time you have to get your arm and the ball in a great position. Pitchers with short strides are forced to throw too soon with their upper bodies in less than desirable positions. Although it may seem ok at first to consistently stride short, over time it could put the shoulder an elbow at more risk for injury.

Secondly, not only does a longer stride help ball position at foot plant, it allows the hips to rotate over a longer distance. This allows the hips to generate more power and can create a smoother delivery which makes it easier on the pitcher.

2. The Head

The pitcher’s head should remain in a good position. What is a good position? A good position is level to slightly tilted to his glove side (depending on where he releases the ball) with good body posture. A pitcher’s glove side shoulder will go where his head goes. If the pitcher tilts his shoulders at release, his head will be tilted also.

A common thing to hear in the pitching world is a pitcher’s arm angle or arm slot. You may hear that one guy throws over the top and another guy throws side arm and another guy is ¾. That may seem true but if you really look at MLB pitchers, you’ll see that whether a guy throws over the top or ¾ is a function of his shoulder tilt.

The angle of a pitcher’s forearm in relation to his elbow joint is pretty similar across the board. However, if a pitcher tilts his shoulders more to his glove side it will appear that his arm slot is more over the top.

You don’t want to throw directly over the top because it will likely impinge the front of the shoulder. And besides…you don’t see MLB pitchers do it so you shouldn’t want to either. The fact is that unless a pitcher throws sidearm from way down low, he most likely throws from a ¾ arm slot.

3. The Glove

The glove side arm is flexed but somewhat firm at foot plant. Although the glove has rotated slightly when the front foot lands, the glove is still pointed in the general direction of the plate. As the body finishes rotating towards the target, the glove rotates with the shoulders. It should remain somewhere in the general area of the glove side hip (as the hips are now fully rotated and the belly button is facing the catcher) and possibly a little higher.

When the body completes rotation to the target after foot plant, the glove will naturally rotate with the front shoulder. Although a pitcher shouldn’t allow the glove to yank him too much too his glove side, if he’s properly rotating the glove will get out of the way on its own. The pitcher should be aware of where his glove goes after release but he shouldn’t make that a major focus.

4. The Ball

Now that everything is done rotating, the forearm whips into its place, which is slightly in front of the head at release. In the case of fastballs it’s important to remember to keep the fingers behind the middle of the ball at this point. If a pitcher is unable to keep his fingers behind the ball (on a fastball) at this point, then there are most likely issues elsewhere in the delivery. Fingers behind the ball maximize force and result in maximum velocity and movement.

5. The Weight

Just a quick reminder of where the bulk of a pitchers weight should be at this point. The front knee should be somewhat flexed which allows for absorption of the weight as the body powerfully rotates and releases. The head should be slightly in front of the chest and hips. The back leg is almost straight with some flexion to it as well.

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