Project Velo MPH

The Roll-In Separation Drill is designed to improve timing, sequencing, and movement efficiency through front foot strike.

The goal is to move down the mound under control, create separation between the hips and shoulders, and arrive at front foot strike in a strong loaded position before rotating into the throw. By pausing at landing, athletes can develop awareness of where their body is positioned and whether they’re maintaining glove-side stability rather than tucking the glove early and losing stretch.

Better timing at front foot strike allows for improved energy transfer, increased consistency, and a more efficient delivery.

Slow it down. Own the position. Then let it rip.

The Phase Scap Drill is all about building awareness, sequencing, and movement efficiency through the throwing pattern.

Start by breaking the delivery into checkpoints:

➡️ Front Foot Strike
➡️ Glove-side stabilization
➡️ Shoulder rotation and layback
➡️ Chest moving forward into release

Pause at each position and learn what proper stretch, timing, and body positioning feel like. This allows the athlete to understand where force should be transferred rather than simply trying to throw harder.

Once those positions become consistent, gradually reduce the pause duration and blend the checkpoints together. As coordination improves, the movement becomes smoother, faster, and more athletic until it transitions naturally into full-speed scap throw variations.

If you notice yourself losing stretch, timing, or body control, don’t force speed. Take a step back, lengthen the pauses, re-establish the positions, and rebuild the pattern correctly before progressing again.

Efficiency before intensity. Quality movement creates velocity.

High-intent rotational explosiveness day with the plyo balls today.

One of the biggest things I noticed was how much my lead leg block is limiting the entire kinetic chain. If the front side can’t stabilize and accept force efficiently, it becomes almost impossible to create a powerful back leg drive into rotation. Everything leaks energy before it can transfer up the chain.

The goal isn’t to “muscle” the throw with the arm. The arm should be reacting to the force and rotational intent created from the ground up. When the lower half rotates violently while the trunk maintains rotational tension, that’s where the whip effect starts to happen.

I also noticed how important thoracic mobility is in this process. Better thoracic movement allows you to hold separation and tension longer while rotating explosively, which creates a cleaner transfer of energy from the trunk into the throw instead of forcing it with the arm.

Really productive learning session today. More work needed on lead leg blocking, trunk explosiveness, and maintaining rotational tension through movement — but these are the sessions that move the needle long term.