Following Part I, let's look at the different phases of windmill pitching with special attention to a few instances where strength and conditioning coaches can really benefit a softball pitcher's capacity and technique.   If you are unfamiliar with the windmill sequence, please review Part I, so this information doesn't come out of left field.   [...]

The development of rotational power begins with improving basic qualities like ankle, hip and thoracic mobility. Hinge (deadlift) and squat patterns are the next most important capacities to restore and strengthen. Once these basic movements can be controlled, and strength is well on its way, they should be integrated into non-specific rotational power exercises. These exercises [...]

Looks can be deceiving! With the majority of medicine ball progressions consisting of rotational throws and slams, it can appear that these exercises are custom-made for rotational or throwing athletes. Surely, medicine ball exercises are an easy sell to baseball, tennis, hockey athletes, etc; however, if we change our perspective slightly, it is clear that every [...]

During swinging and throwing, rotational-sport athletes create power intitially by driving off of their back leg. The horizontal force is supplemented by the sequential rotation of the pelvis and torso towards the target. However, following the initial drive phase, the pelvis and shoulders rotate in opposition as the athlete literally "winds up" to prepare to swing or throw. Here [...]

There is no doubt that exercise professionals should be cautious when prescribing horizontal and vertical pressing movements for “overhead athletes”. Static and dynamic assessments are critical prior to loading upper body exercises. However, assessment of the overhead athlete is entirely another subject. Once we decide to program any type of pressing exercise, we stick to [...]