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Part of a good Load Phase is using the heel and getting into a hip hinge. A perfect drill for that is a Step Behind. This will ensure you're loading into the heel and adding pelvis and torso posture over the plate. Here is Mason Pike making 109mph and... show more

Zack Jones

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33,643 次观看 • 1 年前 •via X (Twitter)

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Here’s some food for thought: Is it a coincidence that the pelvis + shoulders maintain nearly mirrored angles throughout the entire linear move, and maintain that symmetry all the way into the frames before front foot strike (FFS)? Let’s take it a step further, had to bring back this great visual: intentionally follow the tracking line drawn straight through the center of the pelvis and shoulders. You can clearly see the pelvis beginning its rotation in the latter part of the linear move, followed by a timed, delayed rotation of the torso… all happening just frames before initial ground contact. Here’s the takeaway: the “downhill” rotational planes of the pelvis and torso nearly mirror one-another. To make it relatable, the center of mass (pelvis + torso) sits firmly in the “driver’s seat”, the blueprint behind the entire mechanical sequence and organization of the extremities to inherently maximize force production and efficiency. Elite-level mechanical organization & sequencing in action.

Here’s some food for thought: Is it a coincidence that the pelvis + shoulders maintain nearly mirrored angles throughout the entire linear move, and maintain that symmetry all the way into the frames before front foot strike (FFS)? Let’s take it a step further, had to bring back this great visual: intentionally follow the tracking line drawn straight through the center of the pelvis and shoulders. You can clearly see the pelvis beginning its rotation in the latter part of the linear move, followed by a timed, delayed rotation of the torso… all happening just frames before initial ground contact. Here’s the takeaway: the “downhill” rotational planes of the pelvis and torso nearly mirror one-another. To make it relatable, the center of mass (pelvis + torso) sits firmly in the “driver’s seat”, the blueprint behind the entire mechanical sequence and organization of the extremities to inherently maximize force production and efficiency. Elite-level mechanical organization & sequencing in action.

Rob Blanc

13,773 次观看 • 4 个月前

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

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Graceful yet commanding, the Princess Black Patent High Heel Sandals feature a 160mm (6 inch) stiletto heel and a 35mm platform. Pairing delicate straps with the daring Superarch heel, this sandal transforms elegance into power—designed for warm nights, grand entrances, and unforgettable exits. 👠

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“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

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Swerve isn't the only one who needed this. AEW needed this. Main Event Heels are running thin and the Babyface side is loaded. Swerve Strickland is the perfect pick for a heel turn.

Swerve isn't the only one who needed this. AEW needed this. Main Event Heels are running thin and the Babyface side is loaded. Swerve Strickland is the perfect pick for a heel turn.

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Misiorowski: 2025 (left) vs. 2026 (right) mechanics -He's been averaging nearly 2 mph harder on his fastball over his last handful of starts compared to last year. -His K/BB has almost doubled: from 2.81 to 5.41 this year, reflecting much better command. What you'll immediately notice is a significantly pre-set forward torso posture. Why? ✅Shifts the loading strategy from quad/toe to glute/heel ✅Back heel stays connected longer ✅Deeper back knee/hip flexion ✅Able to stay in his load longer, building more linear momentum ✅Less motion happening at the trunk - this is a "set it and forget it" approach that was likely targeted at improving his command over velocity. ✅Pelvis rotating level into release, not dumping arm side He also has noticeably larger legs, allowing him to produce more ground force, both on the back side and lead leg block standpoint. I've said for a while that I don't think we'll see a pitcher hit over 107 in our lifetimes, but Miz is one of the few who has a chance to knock on that door.

Misiorowski: 2025 (left) vs. 2026 (right) mechanics -He's been averaging nearly 2 mph harder on his fastball over his last handful of starts compared to last year. -His K/BB has almost doubled: from 2.81 to 5.41 this year, reflecting much better command. What you'll immediately notice is a significantly pre-set forward torso posture. Why? ✅Shifts the loading strategy from quad/toe to glute/heel ✅Back heel stays connected longer ✅Deeper back knee/hip flexion ✅Able to stay in his load longer, building more linear momentum ✅Less motion happening at the trunk - this is a "set it and forget it" approach that was likely targeted at improving his command over velocity. ✅Pelvis rotating level into release, not dumping arm side He also has noticeably larger legs, allowing him to produce more ground force, both on the back side and lead leg block standpoint. I've said for a while that I don't think we'll see a pitcher hit over 107 in our lifetimes, but Miz is one of the few who has a chance to knock on that door.

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329,836 次观看 • 1 个月前

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitching

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitching

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We don’t teach to sit, heel connection, or hinge. It’s a coil. When controlled and stretched fwd it turns the body right to the ball. Launch out from -> leg turns you Palm up Palm down is easy when you use

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