“Sequence Over Strength” – The MISSING link in Pitching Mechanics
“Sequence Over Strength” is developed by Coach Skip Fast at the Pro Pitching Institute, asserting that the most critical, often missing link in pitching is the timing and order of movements rather than raw physical power.
Longevity through Order
- Arms break down when they compensate for a body that is “late.”
- Proper sequencing removes these compensations, building longevity by ensuring the arm does not “pay” for mechanical inefficiencies.
The Kinematic Chain
- Energy transfers efficiently from the ground up starting with the lower extremities, moving to the body, and culminating in the arm.
- When this sequence is out of order, you often “muscle” the ball, leading to injury and lost velocity.
Proactive Timing
- You compete after the sequence holds, not before.
- This establishes a reliable movement order and gives you a repeatable foundation you trust under pressure.
Deceleration as a Catalyst
- Maximum speed is achieved through synchronized, sequential deceleration.
- Each body segment “hits the brakes” to transfer energy to the next rather than just independently accelerating the arm.
Your Focus is on These Areas
Back Leg Load
- Preventing early push-off to center weight for efficient energy transfer.
Glove Hand Engagement
- To maintain balance and command, use your glove hand to initiate core rotation before your front foot hits the ground, which.
Hip-Shoulder Separation
- Your body hits peak speed create the “whip” effect necessary for high velocity.
