One of the several assessments within Winter PRP was the 10 yard Dash. The reason for the assessment was to see the lower half power and speed of our athletes. Measuring a shorter distance focuses more on power and acceleration. The goal was to see how the throwing velocities compared to the athlete’s 10 yard dash.
The assumption was that there would be similarities between those athletes who threw hard and the athletes who ran the fastest times.
We tested the 45 athletes in the 10 yard Dash at the beginning, middle, and end of the 10 week program. Runners started a standard 40 yard dash setup. Each 10 yard dash test consisted of 3 runs, averaging out the 3 to come up with their official score.
Velocity was assessed in the 2nd week for the baseline test and the 10th week. The data shows the comparison between the final testings for both 10 yard dash and throwing velocity.
From the data in the image to the right, all 10 athletes who threw 85mph or harder ran less than 1.75 in the 10 yard dash. 24 of 25 who threw 80mph or harder ran less than a 1.75 10 yard dash.
Times were more scattered for those who threw less than 80mph. Of those 17 athletes, 7 ran a time under 1.75 seconds.
While this does not show a direct correlation between 10 yard dash time and throwing velocity, there were several similarities throughout the group. Most athletes who showed more acceleration and lower half power were throwing harder than those who ran slower times.
With seeing the data on these athletes, it is clear that there are similarities between lower half power and acceleration to throwing velocity. While it is just one way to assess that lower half power, it could be an assessment that gets added into testing for throwing athletes. If an athlete lacks lower half power and acceleration between the 10 yard dash and the broad jump, that should be a big focus in their programming to achieve more velocity. Developing lower half power through plyometrics, sprint work, and strength training can impact both the 10 yard dash and throwing velocity.
If the athlete has a good 10 yard dash and/or broad jump but struggles to transfer that into throwing velocity, the next step becomes identifying the deficiencies and leaks in the throwing delivery.
Developing the engine of the athlete from the ground up can not only help achieve higher throwing velocity, but also take away stress from the arm due to more energy production from the lower half.
Other assessments that we use to get an evaluation of power and athleticism include pulldowns, medicine ball positional and run n gun throws, broad jump, lateral bounds, body weight, and grip strength. Learn more about these assessments and their correlations to throwing velocity on our Blog!