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Hip/shoulder separation (HSS) is the ability to dissociate and separate the upper and lower ½ of the body by creating a twist between the hips and shoulders during the throw. The angle of difference between the hips and shoulders is “Hip/Shoulder Separation”. Ideally, as the quarterback’s hips rotate forward, the shoulders momentarily lag behind creating a separation between the upper and lower ½. This separation creates a torque that translates into greater throwing velocity and more efficient energy transfer. In layman’s terms, think of it like winding up a rubber band before releasing it: the more you stretch it, the greater the snapback power.
HSS involves two primary movements:
HSS leverages the concept of rotational inertia. By delaying shoulder rotation as the hips begin to turn, quarterbacks can maximize stored energy. The differential between the two points (hips and shoulders) allows for a more explosive release, which translates to a faster throw. Here’s a closer look at the biomechanics:
Torque is the twisting force generated through the separation of the hips and shoulders. As the hips rotate forward while the shoulders lag, a torque is created in the torso. This torque is essential because it enables quarterbacks to transfer force from their lower body through their core and ultimately into the throwing arm.
By keeping the shoulders back while the hips rotate forward, the torso muscles are effectively “stretched” and loaded like a spring. This stretch generates elastic energy that, when released, contributes to a rapid and powerful throw (just like a stretched rubber band).
The kinetic chain is the concept that power is transferred sequentially through the foot, hips, core, torso, and arm. HSS allows quarterbacks to start the kinetic chain in the lower body, building up energy that cascades up through the body. When the shoulders finally rotate forward, they do so with the accumulated energy from the lower body and torso, translating into increased velocity.
Without adequate separation, quarterbacks struggle to build the rotational force needed for high-velocity throws. When the shoulders rotate simultaneously with the hips, it’s akin to releasing that rubber band without winding it up first—there’s far less power in the throw.
Quarterbacks with good HSS can throw with more velocity and distance with less effort. This not only improves performance but also reduces the likelihood of shoulder and elbow injuries, as more force is absorbed and transferred by the larger muscle groups in the legs and core.
While HSS is crucial, many quarterbacks struggle to master it. Here are some reasons why an athlete might struggle with this movement:
HSS requires strong and stable core muscles to control the torque generated by the hips. Without sufficient core strength, quarterbacks can’t stabilize their torso, leading to poor separation.
Tight hips or a stiff thoracic spine can prevent a quarterback from achieving proper separation. Mobility in these areas allows the hips to rotate independently of the shoulders. Athletes with tightness in the hips or mid-back often struggle to generate adequate separation.
Some athletes struggle with sequencing their movements, which is critical for HSS. A breakdown in coordination—such as rotating the shoulders too early or the hips too late—can disrupt the kinetic chain, resulting in a weaker, less accurate throw.
Quarterbacks who rely solely on arm strength to achieve velocity often lack the understanding or training needed to utilize HSS effectively. This over-reliance on the arm alone can lead to fatigue, reduced power, and potential injury.
Fortunately, HSS can be trained and improved through targeted exercises. Here are some drills and tips we recommend for quarterbacks aiming to enhance their separation and, consequently, their throwing power and accuracy:
As quarterbacks master HSS, they typically experience an increase in throw velocity and consistency. The added torque translates to faster ball speeds with less strain on the shoulder and elbow joints.
With more velocity must come more stability. It is key to focus on stabilizing with the front side of the body to prevent over-rotation and inaccuracy.
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