Timmy: Core
The core stays relaxed but the core also throws the baseball. You’ll need to learn how to use the tendons, ligaments and fascia in your core to perform a stretch reflex or plyometric bounce in order to deliver a quality knuckleball. Your legs do all the work, your hips fire properly and now you have to transfer that energy up through the the belly and into the ball.
Core Mechanics
#1: Ribs Down.
This adjustment rides right alongside the tucked pelvis. What most MLB pitchers and you’ll see both a tucked pelvis and ribs down. That’s because we know that the force of the throw will put your rib cage and butt into extension, so we want to start in the opposite position so that there’s room for your body to move. You don’t want to start ribs up because that’s the ending position and you don’t want to start from the end. You won’t get any energy that way.
#2: Feel The Stretch Reflex.
Hip-to-shoulder separation, which is better stated as hip-to-bottom of the rib cage separation, is felt through the core as the spine twists to deliver the energy from the ground into the ball. You need to feel what this stretch reflex or plyometric bounce feels like in order to know when you’ve thrown the ball correctly. Here are some drills and exercises.
#3: Belly = Jelly.
Your core needs to stay relaxed in order to achieve the stretch reflex. Now, that’s not to say that you shouldn’t make your core as strong as possible. Stronger muscles produce stronger connective tissue which will increase the force of the stretch reflex through the core. But it’s important to remember to stay loose by making the belly jelly. You only tighten your core involuntarily if the force of your arm demands it.
#4: PLACE HOLDER!
You need to land your foot online to the target or up to six inches closed. This sets your shoulders inline with the target so that all your hip rotation can be captured into the ball effectively. If you land too closed, then you’ll be forced to throw across your body which will move your fingertips out from behind the ball. If you land open, then all your energy is going to the glove side so you’re left flipping a grenade to the plate which opens you up for injury.
#5: PLACE HOLDERS!
High-level pitchers rotate their hips so well using their drive leg and glutes that they land their front foot from above. This one is difficult to cue up in your head and it’s nearly useless to try to do this with your front foot, but it’s a good indicator that your back leg mechanics are working well. If you land from above, then you’re clearing your hips which will allow you to pull the ball through into release properly.