Opposite and Equal

The principle of using the opposite and equal arm movement when executing a throw, whether for a quarterback or pitcher, is that it’s one of the most important components of the motion for directing the performance outcome. Often as coaches we tend to look at the end goal of the throwing sequence, which for most elite throwers means having the lead hand finish directly in front of the chest with every throw. If this is the case, then why not keep it there the entire time throughout the throwing motion? Some drills have the athlete hold their lead arm directly in the middle of their chest throughout the throwing motion. Some drills even have the non-throwing arm grabbing the back hip to keep the shoulder closed.  

This logic is not entirely wrong, but it overlooks the process mechanics needed to get to the end goal. In performance training, some argue a focus on process mechanics is a more effective training approach than focusing on end-point mechanics, but this is a topic for another article. Upper body mechanics can be taught in a way to get opposite and equal separation of the arms during the execution of the throw and still get to the end goal of finishing with the lead hand directly in front of the chest. Further, not getting to opposite and equal can have a detrimental effect on both power and accuracy. This effect comes from the arm and torso’s role in both the timing of the throwing sequence, as well in maintaining the equilibrium of the athlete throughout execution of this violent full-body movement. 

Promoting opposite and equal positioning of the arms throughout the throw promotes proper timing, or rhythm, of the entire sequence. This allows for a fluid transfer of energy from the lower to upper body, resulting in better acceleration, more power, and therefore greater velocity/distance on the throw. Proper rhythm in the arms and shoulders enables this energy transfer by driving shoulder-to-hip separation. The ‘rubber band’ effect of this separation builds potential energy through the torso that will be used to accelerate the throwing hand/ball. Additionally, without proper rhythm, the fluid transfer of energy through the kinetic chain is lost (typically at the hips), dumping power generated by the lower body. Even though this whip-like energy transfer progresses from the ground up, if the sequence is broken at the top of the chain, the entire motion suffers.

Opposite and equal arm positioning also helps in maintaining the body’s equilibrium as the force generated through the legs is transmitted upwards to throw the body forward and quickly rotate the torso. The opposite and equal lead arm helps to stabilize the linear and rotational momentum of the entire body throughout weight transfer. Not achieving these arm angles reduces the athlete’s equilibrium, which can easily result in a loss of control during this powerful motion and affect the accuracy of the release point. For instance, not getting to opposite and equal can cause a premature spin-out of the leading shoulder. This can result in a late throwing arm, causing the release point to be behind and missing to the outside, or the spin-out can result in over-rotation and a forward release point, biasing the throw to the inside.

In summary, getting your athletes to opposite and equal on every throw optimizes learning of effective timing and equilibrium throughout the throwing sequence. This translates directly into improved energy transfer and control, and in turn into improved power and accuracy during game-time performance in your throwers. So coaches, don’t overlook the importance of cueing for opposite and equal when trying to improve both velocity and accuracy outcomes of your athlete’s throw. Having them focus on and internalize opposite and equal arm angles throughout the motion will promote proper kinetic chain timing, allowing for a more effective transfer of energy and more consistent throw.

Author:

Gabe Solis, MAT BS - Kinesiology

CEO, Solis Performance LLC 

Co-Author:

Brian Prejean, PhD, CSCS

Human Performance Scientist, NASA-JSC