terms

Frontal Plane - movements include abduction and adduction, lateral flexion, elevation and depression, inversion and eversion, and radial and ulnar deviation.
Anatomical Position - is considered the starting position for body segment movements. It is standing in a erect position with all body parts, including the palms of the hands facing forward.
Transverse Plane- movements include left and right rotation, medial and lateral rotation, supination and rotation, and horizontal abduction and adduction.
Flexion- of a joint is to bend it or decrease the angle between the bones of the joint. Movements of flexion are in the sagittal plane.

Sagittal Plane - is the longitudinal plane dividing the head and torso into left and right parts (not halves). It is parallel to the median plane.
Adduction- of a joint moves a bone toward the midline of the body (or in case of hand or foot toward the midline of the hand or foot). In relation to the anatomical position, movements of adduction are directed in the coronal plane.
Plantar Flexion - is when flexion, or the decrease of the angle between the bones of the joint, occurs at the ankle joint.
Mediolateral Axis - is the imaginary line around which sagittal plane rotations occur.
Axis of Rotation - is the imaginary line perpendicular to the plane of rotation and passing through the center of rotation.
Hyperextension - is extreme or abnormal extension
Rotation - of a joint is to turn the moving bone about its axis. Rotation toward the body is internal or medial rotation; rotation away from the body is external or lateral rotation.
Extension - of a joint is to generally straighten it.
Pronation - is internal rotation of the radiohumeral joint.
　
General motion - involving translation and rotation simultaneously
　
Angular - involving rotation around a central line or point
Range of Motion - is the angle through which a joint moves from anatomical position to the extreme limit of segment motion in a particular direction.

Exercise/Drill #1

start off in anatomical position. This drill is called THE SNAP. Players can partner up and throw back and forth to one another. They should only stand a few feet away from each other.  It helps the player become more familiar with finding the seams of the ball.  Also teaches them when to release the ball. Pronation occurs in the transverse plane when starting stance to snap. transverse plane is in horizontal/longitunial axis of rotaion. pronate hand when snapping.

Exercise/Drill #2

External obliques are used anytime your body requires a twisting motion in the upper body.  Throwing a softball is a perfect example!!  A good way to strengthen your obliques along with other core muscles is by doing the exercise called SIDE PLANK

Lying on your side, place your elbow underneath your shoulder and your forearm flat. Place the other hand on your top hip, laterally.   in resting position there is a lateral flexion in the frontal plane.

Keeping your abs tights, lift your hips off the ground so your torso is in a straight line from feet to head.
Maintain constant breathing, keep your abs tight and hips up and hold. Hold for 60seconds.  Switch sides and repeat.
to make it harder, extend left arm.

Exercise/Drill #3

The broadest muscle in the back is called the latimuss dorsi.  It’s responsible for extension, adduction, horizontal abduction, flexion from and extended position, and internal rotaion of the shoulder joint. This muscle plays a huge role in throwing a softball.  It’s important for the muscle to be nice and strong. 

This excersice will strength the latimuss dorsi muscle.  It is called the BENT OVER ROW.

Start off with right hand and right knee placed on an exercise bench.  Left foot is on the floor, and left hand holding a weight. Keep back straight.

Bring the weight up to your torso keeping your elbow close to body, hold, and then release back down. Don’t lock out your elbow. The amount of weight depends on how many sets and reps should be done.  Be sure to switch and do the same on the other side.

novice video

expert video

phase 1. Gripping The Ball

C Grip. Take three fingers (pointer, middle, ring) and place the first knuckle of the fingertips along the seam. Have thumb underneath index finger for power and stability.

phase 2. Starting Stance

Point the glove in the direction you want the ball to go. Bring your elbow back with your palm facing away and you wrist cocked. Step with left foot if right handed or right foot if left handed. Keep weight on back foot. Flex your elbow. that takes place in the sagittal plane in the mediolateral axis

phase 3. Transfer weight Rotate hips

Transfer weight to front foot. Rotate hips bringing your throwing arm across your body. Pivoting back foot on toe. When releasing the ball snap your wrist.

phase 4. Follow Through

Keep your head up. Don’t stop arm momentum after the ball is released from your hand. Follow through your throw by bringing throwing hand to the side of the left thigh or right thigh if throwing lefty. This will take pressure off shoulder area by following through correctly. adduction of arm takes place, along with plantar flexion of back foot. hyperextend arm across body. angular motion takes place.

phase 5. Recovery Position

Knees bent. Feet shoulder width apart. Head up, staying alert. the entire movement is a general motion.