Video

Windup

Phase 1

Windup -From your starting stance, begins when the pitchers steps back with the non-throwing foot, balances on the other foot, and picks the non-throwing leg up. This phase ends when leg is at maximum height, and the hands begin to separate.

Shoulder Girdle- Dominant and non-dominant scapulas are in upward rotation.

Shoulder Joint
Extend shoulder joint ( by eccentrically contracting the latissimus dorsi, teres major, lower pectoralis, and posterior deltoid muscles.)

Elbow Joint
Concentrically contracting the biceps brachii, brachialis, and brachioradialis muscles.

Hip Joint
Non Throwing leg, your hip is flexed by concentrically contracting your iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, and tensor fasciae latae muscles, causing an anterior pelvic tilt. The opposite of your hip externally rotates by eccentrically contracting your piriformis, gemellus superior and inferior, obturator internus and externus, and quadratus femoris muscles. This causes a left transverse rotation.

Knee Joint
Non throwing knee is flexed to 90˚ by concetrically contracting the biceps femoris, popliteus, semimembranosus and semitendinosus. The opposite knee externally rotates by isometrically contracting your biceps femoris muscle.

Early Cocking

Phase 2.

Early Cocking- Begins after the windup phase as your hands spread apart to form a T shape. At the same time, your front foot starts to go towards the target.

Shoulder Girdle
Both scapulas upward rotate using using your serratus anterior muscle and middle/lower fibers of your trapezius muscle.

Shoulder Joint
Abduction of both shoulder joints by concentrically contracting your supraspinatus, deltoid, and upper pectoralis major muscles.

Elbow Joint
Extension of about 170 ˚ by eccentrically contracting triceps brachii, and anconeus muscles.

Hip Joint
Non Throwing Leg causes the hip to extend and abduct.
It extends concentrically by using your semitendinosus, semimembranosus, biceps femoris, and gluteus maximus muscles.
It abducts by eccentrically contracting your gluteus medius and minimus, along with your tensor fasciae latae muscle.

Knee Joint
NonThrowing Knee starts to extend by concentrically contracting your rectus femoris, vastus intermedius, vastus lateralis, and vastus medalis.
The throwing knee stays externally rotated by isometrically contracting your biceps femoris muscle.

Late Cocking

Phase 3.

Late Cocking-Begins when your front foot makes contact with the ground. As the foot hits the grounds, your body twists to face the direction you are throwing the ball in.

Shoulder Girdle
Scapula of your throwing shoulder upward rotation using tthe trapezius muscle and serratus anterior muscle. The scapula on your glove hand shoulder downward rotates using your rhomboids and pectoralis minor muscles.

Shoulder Joint
Throwing Hand-Slightly starts to diagonally adduct by concentrically contracting your pectoralis major, anterior deltoid, and coracobrachialis muscles.
Glove Hand- Adduct shoulder joint by eccentrically contracting your latissimus dorsi, teres major, and lower pectoralis major muscles.

Elbow Joint
Flexion of your glove hand elbow by concentrically contracting the biceps brachii, brachialis, and brachioradialis muscles.
Your throwing hand forearm is slightly supinated by concentrically contracting the biceps brachii, brachioradialis, and supinator muscles.

Hip Joint
Non Throwing foot causes the hip to externally rotate by eccentrically contracting your piriformis, gemellus superior and inferior, obturator internus and externus, and quadratus femoris muscles.
The opposite side of your hip internally rotates by concentrically contracting your gracilis, semitendinosus, and semimembranosus muscles.

Knee Joint
Non throwing knee slightly flexes by concetrically contracting your biceps femoris, popliteus, semimembranosus and semitendinosus. The throwing internally rotates by isometrically contracting your popliteus, semimembranosus and semitendinosus muscles.

Acceleration

Phase 4

Acceleration-This is the phase in which you bring your arm forward and release the ball at the target.

Shoulder Girdle
With your throwing shoulder, the scapula protracts using the serratus anterior muscle and pectoralis minor muscle.
The scapula of your glove hand retraction using your rhomboid muscles and the middle/lower fibers of the trapezius muscle.

Shoulder Joint
Throwing Hand- Diagonally adducts shoulder joint by concentrically contracting your pectoralis major, anterior deltoid, and coracobrachialis muscles.
Glove Hand- Shoulder joint stays in adduction by eccentrically contracting your latissimus dorsi, teres major, and lower pectoralis major muscles.

Elbow Joint
Your glove hand elbow by concentrically contracting both heads of the biceps brachii, brachialis, and brachioradialis muscles. Your throwing hand forearm also stays slightly supinated by concentrically contracting the biceps brachii, brachioradialis, and supinator muscles.

Hip Joint
Non throwing foot causes the hip to stay externally rotated by eccentrically contracting your piriformis, gemellus superior and inferior, obturator internus and externus, and quadratus femoris muscles.
Opposite side of your hip stays internally rotated by concentrically contracting your gracilis, semitendinosus, and semimembranosus muscles.

Knee Joint
Non throwing knee remains slightly flexed by concetrically contracting your biceps femoris, popliteus, semimembranosus and semitendinosus.
TThrowing knee remains internally rotated by isometrically contracting your popliteus, semimembranosus and semitendinosus muscles.

Deceleration

Phase 5

Deceleration- This is occurs after the ball is released, and the arm is slowing down on the way down.

Shoulder Girdle
The scapula on you throwing shoulder continues in protraction by using your serratus anterior and pectoralis minor muscles. The scapula on your glove hand shoulder stays retracted using the middle/lower fibers of your trapezius muscle and rhomboid muscles.

Shoulder Joint
Throwing Hand- Continues to diagonally adduct shoulder joint by concentrically contracting your pectoralis major, anterior deltoid, and coracobrachialis muscles.
Glove Hand- Shoulder joint stays adducted by eccentrically contracting your latissimus dorsi, teres major, and lower pectoralis major muscles.

Elbow Joint
Your glove hand elbow concentrically contracting the biceps brachii, brachialis, and brachioradialis muscles.
Throwing elbow is extended by eccentrically contracting all three heads of the triceps brachii, and anconeus muscles.

Hip Joint
throwing leg causes the hip to flex and internally rotate. Flexion occurs when by contracting concentrically with your iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, and tensor fasciae latae muscles, causing an anterior pelvic tilt.
Lead foot keeps the opposite side of the hip remains slightly flexed by concentrically contracting your iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, and tensor fasciae latae muscles.

Knee Joint
The throwing knee flexes slightly by concentrically contracting your biceps femoris, popliteus, semimembranosus and semitendinosus.
The non throwing knee remains in flexion by concetrically contracting your biceps femoris, popliteus, semimembranosus and semitendinosus.

Follow Through

Phase 6.
Follow Through- After the deceleration phase, your back foot continues through landing shoulder width apart at the same distance your front foot is. This helps for balance and control.

Shoulder Girdle
The scapula on your throwing shoulder upward rotates with the use of the middle/lower fibers of your trapezius muscles.
The scapula on your glove hand shoulder protracts using the pectoralis minor and serratus anterior muscles.

Shoulder Joint
Throwing Hand- Slight diagonal abduction of the shoulder joint by eccentrically contracting your posterior deltoid, infraspinatus, and teres minor muscles.
Glove Hand- Shoulder joint stays adducted by eccentrically contracting your latissimus dorsi, teres major, and lower pectoralis major muscles.

Elbow Joint
Glove hand elbow is slightly pronated by isometrically contracting your brachioradialis, pronator teres, and pronator quadratus muscles.
Throwing elbow is flexed ˚ by concentrically contracting the biceps brachii, brachialis, and brachioradialis muscles.
It is then slightly pronated by isometrically contracting your brachioradialis, pronator teres, and pronator quadratus muscles.

Hip Joint
Each of the hip joints maintain the position in a slightly flexed position by concentrically contracting your iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, and tensor fasciae latae muscles, causing an anterior pelvic tilt.

Knee Joint
Right and Lef knees remain flexed by concentrically contracting your biceps femoris, popliteus, semimembranosus and semitendinosus.