Does Coiling Help You Throw Harder?

One 100mph pitcher coils so deep it looks like he’s turning to second base. Another barely coils at all and still throws gas. So who’s doing it wrong? Who should you copy?

Here’s the truth... neither. Coiling isn’t a one-size-fits-all move. Let’s break down what the coil really is, why it matters, and how to find what works for your body.

What We Really Mean by Coil

Coiling isn’t about twisting your shoulders and showing your jersey number to the hitter. It’s not suppose to be flashy, it’s functional.

The real coil comes from the hips, loading tension into your back hip like a spring. That’s where the power actually comes from. Your shoulders and torso follow the energy your hips generate. If your coil is off, your shoulders end up doing extra work and that can lower velocity, hurt performance, and increase injury risk.

The Secret Is Tension

Here’s the secret: the coil isn’t magic, it’s just tension.

Think of your back hip like a rubber band:

• Stretch it halfway and it barely pops.

• Stretch it too far and it can break.

• Stretch it just right and it flies with explosive force.

Your back hip stores energy the same way. A controlled, full stretch creates maximum power without overloading your shoulder or elbow.

Why Coiling Looks Different for Every Pitcher

Not all hips are built the same. That’s why mechanics look different at the top level:

• Limited hip internal rotation: Pitchers like Jacob deGrom or Gerrit Cole don’t need a huge coil. Over-coiling can cause the back foot to move in the ground, losing tension and leaking energy.

• High hip internal rotation: Pitchers like Aroldis Chapman or Josh Hader have flexible hips and need a deeper coil to reach full tension. Some even turn their back foot slightly inward (heel connected to the rubber while the toes angle to home plate) on the rubber to make it easier to reach that end range.

So even though their mechanics look different, both types of pitchers can throw hard. They’re just playing to what their body gives them.

How to Find Your Optimal Coil

The real secret isn’t copying a highlight reel. It’s finding a coil that matches your hip anatomy. Here’s how:

1. Test your hip range of motion (ROM): Know your internal and external rotation limits.

2. Experiment in the bullpen: Try different coil depths while tracking velocity with a radar gun.

3. Listen to your body: Find where your back hip stores tension without discomfort.

4. Check for leaks: If your back foot spins or your torso collapses, typically you’ve gone too far.

By combining body awareness with data, you can maximize your velocity while staying safe.

Common Mistakes

• Copying pros blindly: Their hips might be very different from yours (I made this mistake early on).

• Over-coiling: Going past your natural rotation can reduce velocity and stress your arm.

• Ignoring mobility: By opening up your hip ROM you can access your natural limits and get into the deeper position with a lot less effort

Bottom Line

Coiling more doesn’t automatically mean throwing harder. The best coil fits your body, stores maximum tension safely, and lets your arm accelerate efficiently.

Test, measure, and adjust. Your body and the radar gun will tell you what works.