Study offers novel approach to increasing throwing speed

In the heat of the game, baseball and softball players know that whether they are pitching or throwing to third to get a runner out, their throwing velocity is crucial to the game.  However, most traditional training programs which focus on increasing muscle endurance in the core – the proximal segments of the pelvis, spine and trunk –have not had a lot of success in improving throwing speed. According to a recent study, " Sport-Specific Training Targeting the Proximal Segment and Throwing Velocity in Collegiate Throwing Athletes" in the June Journal of Athletic Training, focusing instead on increasing power as well as endurance using sport specific movements will offer better results to both baseball and softball players.

"Traditionally the way people train the core is that they do static exercises – planks and holds -- but when you look at the scientific literature, static holds don't improve sports performance.," said lead author Thomas Palmer, PhD, ATC, D*CSCS, assistant professor, Athletic Training Education Program, University of Cincinnati. "They have very little impact on power and strength. You want to get more of the specificity of the action taking place during throwing."

What they did

For this study, a total of 46 NCAA Division III female softball players and male baseball players, all around the age of 20, were randomly assigned to one of two training groups for seven weeks: a traditional endurance training group and a power stability training group. Peak velocity was tested using a calibrated hand held radar gun, while muscular endurance and power measures of the pelvis and trunk were measured using prone and side isometric plank tests and chop and lift power testing.

The researchers made sure to incorporate familiarization sessions to ensure that there was no learning effect. Dr. Palmer explained that if you haven't done an exercise in awhile, your body will improve at the skill immediately. This leads to the question of whether or not a player improved just because he or she became familiar with the test.

"A lot of times familiarization is left out of a lot studies or not documented," he said.

The endurance training group mimicked traditional endurance programs that target the improvement of spinal stabilization and possibly sports performance. Exercises included static planks (prone, supine, side), torso extensions and flexion/curl-ups.

The power stability group also incorporated spinal stabilization, but emphasized rotational strength and power resistance techniques that target the pelvis, spine and trunk muscles and were sport-specific to throwing that progressed from floor to standing positions. Strength movements were slow and controlled for approximately 3 to 8 repetitions, whereas power movements were performed rapidly for 1 to 4 repetitions. Also, exercises on unstable surfaces were combined with heavy-resistance free weights and medicine balls. In its simplest of terms this would be a sit-up or extension on an unstable surface with maximal resistance, Dr. Palmer added.

All training sessions consisted of a 5-minute, low-intensity jog followed by a general static-flexibility program for the lower extremity, upper extremity, and trunk muscles.

Need more focus on power and strength

The results of the study showed that there were improvements in both throwing velocity and in the muscles that support the hip, spine and trunk in the power stability group. Therefore power-based sport skills such as throwing should focus on movements emphasizing strength or power resistance and a small degree of muscular-endurance training.

Dr. Palmer explained, "The importance of rotating and moving the trunk and pelvis/midsection with heavy and light resistance of the body at strong and rapid paces translates into higher throwing velocities."

Going forward, Dr. Palmer and his team recommend that more research be done on the proper dosage of each exercise and they hope to study other sports actions like kicking as well.

You can find the full study here. Dr. Palmer cautions that the exercises in the study are highly advanced movements and should only be done while being supervised by a certified athletic trainer or medical professional with expertise in strength training.

Read more Sports Doc for Sports Medicine and Fitness.