Importance of Hip-Shoulder Separation in Baseball
by Macy Greene, and Jeffrey Hartman, PhD, CSCS, NSCA-CPT
NSCA Coach
March 2026
Vol 13, Issue 1
This article examines the importance of hip-shoulder separation on performance in baseball pitching.
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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
REFERENCES
- Afonso, J, Ramirez-Campillo, R, Moscão, J, Rocha, T, Zacca, R, Martins, A, et al. Strength training versus stretching for improving range of motion: A systematic review and meta-analysis. Healthcare 9(4): 427, 2021.
- Bullock, GS, Strahm, J, Hulburt, TC, Beck, EC, Waterman, BR, and Nicholson, KF. The relationship of range of motion, hip shoulder separation, and pitching kinematics. International Journal of Sports Physical Therapy 15(6): 1119-1128, 2020.
- Diffendaffer, AZ, Bagwell, MS, Fleisig, GS, Yanagita, Y, Stewart, M, Cain, EL, et al. The clinician’s guide to baseball pitching biomechanics. Sports Health: A Multidisciplinary Approach 15(2): 274-281, 2022.
- Fortenbaugh, D, Fleisig, GS, and Andrews, JR. Baseball pitching biomechanics in relation to injury risk and performance. Sports Health: A Multidisciplinary Approach 1(4): 314-320, 2009.
- Kibler, BW, Sciascia, A, and Wilkes, T. Scapular dyskinesis and its relation to shoulder injury. Journal of the American Academy of Orthopaedic Surgeons 20(6): 364-372, 2012.
- Kibler, WB, and Sciascia, A. Current concepts: scapular dyskinesis. British Journal of Sports Medicine 44(5): 300-305, 2009.
- Kibler, WB, Press, J, and Sciascia, A. The role of core stability in athletic function. Sports Medicine 36(3): 189-198, 2006.
- Monti, R. Return to hitting: An interval hitting progression and overview of hitting mechanics following injury. International Journal of Sports Physical Therapy 10(7): 1059-1073, 2015.
- Seiberl, W, Hahn, D, Power, GA, Fletcher, JR, and Siebert, T. Editorial: The stretch-shortening cycle of active muscle and muscle-tendon complex: What, why and how it increases muscle performance? Frontiers in Physiology 12, 2021.
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Exercise Science Exercise Technique Program design Organization and Administration Testing and Evaluation Client Consultation|Assessment Basic Pathophysiology and Science of Health Status or Condition and Disorder or Disease Professional Development
Exercise Science Exercise Technique Program design Organization and Administration Testing and Evaluation Client Consultation|Assessment Basic Pathophysiology and Science of Health Status or Condition and Disorder or Disease Professional Development
Keywords:
Baseball Throwing Mechanics Ground Force Production Reaction Time Pitch Velocity Rotational Power Mobility and Flexibility Core Stability Stretch–Shortening Cycle
Baseball Throwing Mechanics Ground Force Production Reaction Time Pitch Velocity Rotational Power Mobility and Flexibility Core Stability Stretch–Shortening Cycle
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