How Does Early Extension Impact Velocity?

Early extension is an issue in most rotational sports. Early extension impacts the way the femur interacts with the pelvis, and pelvis with the spine. When throwing, early extension is usually a product of pushing off the back foot in an attempt to develop velocity. However, a more efficient way to develop torque and power would be to focus on becoming a rotational thrower where hip shoulder separation angle, timing and speed transfer force to the arm.

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What is Early Extension

Early extension is the premature straightening of the knee and hip into extension while pushing up onto your toe prior to achieving peak pelvic rotation and ground force transfer. Early extension locks out a thrower's hip and loses the coil tension of the glutes which serve to be the driver of velocity in high performance throwing.

How to fix Early Extension

Make sure the athlete has adequate hip mobility especially IR and capsular mobility
Initiate a throw with a loaded rear hip and coil in the back side.
Stay grounded in the rear hip while creating a stride, and prevent reaching for extended front foot stride length.
Focus on creating throw power from rotating the belt buckle or pelvis vs. pushing off the back leg.
Practice engaging the glutes and maintaining a flexed back leg during the stride phase. This will help generate power and delay hip rotation until front foot strike.
Focus on a patient powerful but smooth weight transfer from the back leg to the front leg during the throwing motion. Avoid "jumping" out front.
Build a strong base and incorporate exercises that target the glutes, hamstrings, and core muscles to improve stability and control in the lower body.
Practice drills that emphasize proper hip rotation and weight transfer, such as those in the KINETEX App.

Early extension can be the downfall of an entire kinematic sequence, mostly because it happens very early on in the systematic progression of forces from the ground to the arm. Improving your understanding that power comes from pelvic, torso, and shoulder rotation; allows an athlete to better find positions that create high levels of torque and arm speed. Throwing relies on force and power generation in the rear hip and back side, pushing and extending early prevent the usage of the glutes and pelvis to their full ability and shift the COM too far forward too quickly, making a quarterback rely just on their arm.