PASSING MECHANICS > OVER SEPARATION

OVER SEPARATION

Over separation occurs when the pelvis rotates too early and gets too far ahead of the torso during the turn phase of the throwing motion.  This tends to occur when a quarterback rotates the pelvis with, instead of slightly after, the drive step.

Why does it matter?

Over separation can be a problem for quarterbacks because it limits efficient energy transfer from the lower to the upper body.  The pelvis rotates too early in relation to the torso, causing an "over separation."  This over separation doesn't allow for the player to take advantage of something called the stretch shortening cycle. 

The stretch shortening cycle refers to elastic energy within a muscle that can be utilized to boost or enhance the force produced by that muscle if it is quickly stretched and then contracted.  If over separation occurs, the quarterback looses the increased power transfer from the elasticity, or recoil, in the muscle.  Ultimately this makes the motion less efficient and results in the arm having to work harder to produce the same velocity on the ball. 

Causes

While this may be a technical issue, it often times results from either a lack of mobility in the lead hip joint or a lack of ability to dissociate the hip joint from the pelvis, causing both to rotate together.  

Corrective Exercises & Drills

If you have determined you have Over Separation, use the following exercises to correct for physical limitations or drills to correct for technical issues.