Every baseball player wants to gain speed on either the fastball or a throw home from center field. When we think of speed, we think of the whip that comes from the arm. This whip is known as external rotation of the shoulder. This is evident when you compare a throwing side’s external rotation (ER) to a non-throwing side’s external rotation. Much like anything in the body, with extra mobility comes decreased stability and vice versa. This additional mobility and lack of stability could lead to injuries such as UCL ruptures (aka Tommy John surgery) in pitchers, where this whip is most evident.
Research Says Maybe Wait Before Using Weight
A research article written by Reinold et. al (2018) discusses the benefits and drawbacks of using weighted balls. Mike Reinold designed the study after seeing a growing trend in weighted ball programs. Reinold also realized that many individuals did not have a complete understanding of the effects weighted ball training can have on the body.
The most important statistic they learned from this study is that weighted balls create additional external rotation in the shoulder. This results in additional whip/speed. According to Reinold, “It’s not a change in biomechanics, arm speed, or strength” that occurs with weighted ball programs, but an increase in that external rotation.
In addition, the additional ER also creates more instability and an increased incidence of injury in the players during the study. Despite this article being focused on weighted ball usage in youth players, we can certainly conclude that extra ER creates increased speed, but at a cost. There are many other ways to create speed in a pitcher or any player without causing additional stress on the elbow or the shoulder.
Creating Speed Without Creating Stress
Hip rotation strongly correlates to the stress placed on the elbows. If we are able to rotate through our hips and have them activate first; we can put ourselves in a position where we decrease stress on our shoulder/elbow. Our biggest muscles are in the lower body. By emphasizing their mobility and strength, we can create additional speed without causing the potential of shoulder instability.
Sequencing our throwing motion will create the whip we desire, without unnecessary injuries. Injuries at the elbow are avoidable and can help reduce the need for Tommy John surgeries in the sport. Work smarter, not harder!
An Overhead Athlete Specialist
Brian Leimkuhler, PT, DPT, CSCS is one of the Overhead Athlete Specialists at FX Physical Therapy. As both a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist, Brian is able to help athletes prevent injury while growing stronger within passion. Schedule an appointment with him today!
