How To Swing A Baseball Bat WITHOUT Pinching Lower Back Pain: Prevention Tips

Swinging A Baseball Or Softball Bat Pinching Lower Back Pain & Common 14 Year Old Youth Player Injuries | Spondylolysis, Sciatic Nerve, Stress Fracture, & Quadratus Lomborum

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Discover swinging a baseball or softball bat pinching lower back pain exercises and common youth player injuries found in 14 year olds.  Get exercise resources for Spondylolysis, Sciatic nerve, stress fracture, and Quadratus Lomborum.

Before taking any of the recommendations in this post, PLEASE consult with a board certified physician first if experiencing lower back pain – do the research beforehand.  Physical Therapists, Chiropractors, Rolfers, and MAT professionals are a fantastic way to start.  That being said, if the pain isn’t too bad and only occurs during or after swinging, which suggests mechanics may be at fault, then the recommendations in this post will help tremendously.

 

Derek Jeter: These Exercises Accelerate Swing Efficiency

 

 

I was recently introduced to Danilo Collins (pronounced Duh-nee-lo).  A 16-year-old baseball player in Florida.  Over email, he sent impact and follow through pictures (and video) of his swing, saying:

“Hey Joey, I have had this exact problem ever since I started filming my swing. During my final turn, at or near contact I find that my upper body tenses up. My shoulders shrug up, my face tenses up and tilts awkwardly, and my back arches in a weird, unnatural way.”

In this video blog, I want to address Danilo’s swing concerns using Derek Jeter as a model.  We’ll answer these three questions:

  • What does an efficient impact & follow through position look like?
  • What can impact & follow through tell us about movement dysfunction?
  • What exercises can a hitter do to correct this?

If we can get a hitter moving better, they’ll perform better.  Movement dysfunction puts performance on the back burner.  Let’s see how Derek Jeter’s swing compares…

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What Does an Efficient Impact & Follow Through Position Look Like?

Last week, I posted this to my Facebook fan-page using Danilo and Derek Jeter’s impact pictures, and received great feedback:

[fb_embed_post href=”https://www.facebook.com/HittingPerformanceLab/posts/571869122942886/” width=”400″/]

Here’s the jist of the Facebook feedback, in comparing Danilo to Derek Jeter:

  1. Batting tee is set too far back for true point of contact,
  2. Detachment of front arm from rib cage – no extension, and
  3. Too much focus on turning faster.  By extending front arm at contact, then back arm after contact Danilo will increase his inertial force (CLICK HERE to see another blog post on this).

Those great Facebook comments aside, I want to focus on something else that most don’t…

 

What Can Impact & Follow Through Tell Us About Movement Dysfunction?

I feel fixing movement dysfunction is just as important as efficient swing mechanics.  Without correction, the body loses the ability to move efficiently.  This dramatically decreases batted ball distance.  Here’s what to key in on at impact and follow through using Derek Jeter as a reference point:

  1. Maintaining strict alignment of head and spine (core stability), AND
  2. Staying low on the pitch plane using back leg (core stability & glute activation).

If we compare Danilo to Derek Jeter, we can see a huge difference in the back leg angle, and how well the head, rib cage, and pelvis stack on top of each other.  When it comes to hitting mechanics my hitters work on the Hollow Pinch, which is pinching the hitter’s belt buckle and belly button together throughout the whole swing – even into finish.  We did a swing experiment on that here.

 

What Exercises Can a Hitter Do to Correct This?

I mentioned Core Stability & Glute Activation.  I want you to do something for me:

  • Stand up with your feet under your shoulders,
  • Squeeze your butt cheeks together as hard as you can (notice your pelvis change position?), and
  • Now, tighten your abs as hard as you can like you’re doing a standing crunch (did this bring your rib-cage down?)

Danilo is arching his back and extending his back leg, resulting in his lower back taking on sheer forces.  In the middle, taking a vacation, are his glutes.  To look like Derek Jeter in the Impact and Follow Through photo to the right, Danilo will have to do these TWO corrective exercises 1-2 times daily:

  1. Hollow Body Hold (core stability) – week 1: 1 set X 20-30 secs hold, week two: 1 set X 30-40 secs hold, week three: 2 sets X 30 secs hold, and week four: 2 sets X 45 secs hold…do every other day.
  2. Super Plank (core stability) – week one: 1 set X 45 secs hold, week two: 1 set X 60 secs hold, week three: 2 sets X 45 secs hold, and week four: 2 sets X 60 secs hold.
  3. Single Leg Floor Bridge (glue activation) – week one: 1 set X 12 reps each leg, week two: 1 set X 15 reps each leg, week three: 2 sets X 12 reps each leg, and week four: 2 sets X 15 reps each leg.

The reps and time can change for younger hitters.  Be sure to let the hips down slowly (4-secs) for each repetition for #2.  After 4-weeks on #1, turn up the heat by doing a Super Plank-Pushup.  Make sure to practice the same rules from the Super Plank.  The key is NO rotation of the pelvis.  You should be able to set a drink of water on the back of the pelvis when doing the movement, without spilling.

FINAL NOTE on Derek Jeter’s swing: we want head-spine alignment, but with a slight angle up and back over the catcher for more repeatable power.  Derek Jeter is more vertical like Tony Gwynn.

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Toe Tap Vs No Stride Length? Best Troy Tulowitzki MLB Lower Half Load Hitting Mechanics

Baseball Softball Toe Tap Vs No Stride Length? How To Hit Better, Farther, & With Power | Lower Half Swing Experiment & Best Load Mechanics Of MLB Hitters

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Discover how much the baseball and softball toe tap, long stride length, or no stride contributes to bat speed.  Does stride help to hit the ball better, farther, and with power?  Learn lower half swing experiment and best load mechanics of MLB hitters…

Troy Tulowitzki Swing Breakdown: Stride Killing Bat Speed?

 

 

Question: Does Stride Length Kill Bat Speed?

Using the Zepp (Labs) Baseball app, I wanted to use the Scientific Method to analyze whether Troy Tulowitzki’s longer stride increases or decreases bat speed.  Not just a longer stride, but I want to see the torso moving forward as well.

Background Research

Troy Tulowitzki had a wider stance in 2013.  In 2014, he’s adopted more of a narrow stance and a longer stride length.

Forward Momentum may be a new concept to hitting, but not to other explosive rotational athletes.  It’s also known as the Conservation of Linear Momentum and the Un-Weighting Principal.  The idea is that the hitter is getting a “head start”.  Other high level athletes using Forward Momentum:

  • Olympic Throwers (Discus, Javelin, and Hammer)
  • Olympic Shot Put
  • 4 X 100 meter relay sprinters
  • Circus Trapeze Artists
  • Lacrosse Players
  • Hockey Players

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Hypothesis

I think the addition of forward momentum, or a longer stride length, will contribute to more bat speed because this gives the hitter a “head start”, making the body feel lighter while moving.  This allows the body to turn harder, and ultimately increase bat speed.

Troy Tulowitzki Experiment

Equipment:

  • Zepp Baseball app,
  • ATEC Tuffy Batting Tee,
  • Rawlings Official NCAA Baseballs,
  • Two yellow dimple baseballs,
  • Galaxy S3 phone camera, and
  • 33 inch, 30 ounce Pinnacle Bamboo bat.

Setup:

  • Feedback markers = my bat length, plus two baseballs
  • Distance from plate = end of the bat touching inside corner of plate, and knob of bat touching my mid-thigh
  • NO-stride stance was width of feedback markers
  • Forward movement stance was open, and feet set a little wider than shoulder width
  • Tee was set a baseball or two behind the front feedback marker, and tee height was about mid-thigh
  • 101 baseballs were hit using both the NO-stride and longer stride sessions

Data Collected:

Results of Tulo Stride Length Bat Speed Experiment

Pay particular attention to the bold typeface…

 

Data Analysis & Conclusion

Last 6 Swing Zepp Baseball app

NO-stride: last 6 batted balls (Zepp Baseball app)

  • 0.624 mph average bat speed increase with a longer stride.
  • Apex of bell curve for NO-stride swings ranged from 77 mph to 83 mph*.
  • With a longer stride, you’ll see the bell curve shifted, 81 mph to 85 mph*.
  • Three more 90 mph+ swings using a longer stride, in addition to increasing my Personal Record 2 mph.

*Based on six or more batted balls repeated in specific mph (bold typeface in the chart above)

 

Notes

Longer Stride: last 6 batted balls (Zepp Baseball app)

Longer Stride: last 6 batted balls (Zepp Baseball app)

  • Before the experiment I did a 7 minute Dynamic Warm-up.
  • I didn’t just increase my stride length, I moved my whole torso forward.
  • I began the experiment with the NO-stride swings.
  • I took a 20-30 minute break between the two sessions.
  • During the last twenty swings of the longer stride session, I hit five-of-eight 90 mph+ balls.

From the Zepp Baseball screenshots to the right, it’s interesting to note, my bat speed kept up, even increased with forward momentum and a longer stride.  In other words, I wasn’t as tired at the end of hitting over 200 baseballs.

Now that Troy Tulowitzki is using a more narrow stance and generating forward momentum with a longer stride, he’s able to increase his bat speed.  This may explain the surge in opposite field home-runs in 2014.

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Increase Baseball Softball Bat Speed, Improve Ball Exit Velocity, Whip, & Power | Miguel Cabrera Hitting Breakdown: Teach Little League 8 Year Old Kid To Swing Faster

Increase Baseball Softball Bat Speed, Improve Ball Exit Velocity, Whip, & Power | Miguel Cabrera Hitting Breakdown: Teach Little League 8 Year Old Kid To Swing Faster

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Discover how to increase baseball and softball bat speed (slow pitch too!), improve ball exit velocity, whip, and power.  Learn in this Miguel Cabrera hitting breakdown how to teach even a little league 8 year old kid to swing the bat faster…

Miguel Cabrera REVEALS Timing Of Torque

 

 

The third installment to the Hitting Backwards: 4 Common Mistakes Hitters Make video series, stars 8-time All-Star & 2-Time AL MVP Miguel Cabrera.  I’ll show you how hitting instructors get torque timing wrong, causing reciprocal inhibition to occur in reverse.

In this Miguel Cabrera video, we’ll look at:

  • Why walking mechanics hold the key to repeatable power,
  • Whether we should land front foot closed or open?  And
  • Why the timing of torque is important.

Thanks to Bob Hall from Canada for the subject of this video blog article.

SCIENCE-BASED TRAINING:

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Learn not only how and what to train but also the science behind the methods.

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Walking Mechanics: Key to Repeatable Power?

The following “compression signal” sequence is according to Dr. Serge Gracovetsky’s spine engine mechanics:

  1. Left front leg heel strike – compression signal travels up the leg into the pelvis telling it to open to the right,
  2. The signal continues up the spine into the shoulders, telling them to counter-rotate (left), and
  3. This is why your opposite arm and leg come forward at the same time.
Walking Mechanics

Photo courtesy: WalkezStore.com

Land Front Foot Closed OR Open?

Ryan Braun Front Toe Open

Photo courtesy: OnMilwaukee.com

Big guys like Barry Bonds and Miguel Cabrera land closed (less than 45-degrees). Small guys such as Ryan Braun and Jose Bautista tend to land open (more than 45-degrees).  Which way is the right way?

4 reasons to keep the front toe open (minimum of 45-degree angle):

  1. Joint Connection – Toe closed? So is knee and pelvis.  The compression signal travels fast after heel strike, so pelvis must be in neutral (or parallel to the plate) in order to open without friction,
  2. NO Separation – If toe, knee, and pelvis are closed after compression signal, then front shoulder has to compensate by flying open the same time as the pelvis.  This doesn’t engage our elastic energy systems.
  3. Compensation is Inevitable – We find the closed toe in hitters like Barry Bonds and Miguel Cabrera just end up peeling or jumping open anyway at or shortly after contact.  So why not get the toe out of the way to begin with?
  4. Pitchers Land Open – And also if you look at Olympic Throwers and Shot Putters, they all land open before they throw or “put” their objects.

 

Why the Timing of Torque is IMPORTANT

Jose Bautista Front Toe Open

Photo courtesy: OttawaLife.com

Torque timing in the swing, also known as shoulder-pelvis separation, is often cued wrong.  Instructors often yell, “Fire the Hips!”  In high level swing mechanics, we find the hips (or pelvis) does fire first.  But, the timing coaches cue on is all wrong.  Shoulder-pelvis separation occurs before the front heel touches down, NOT after.

If you missed the following parts to the Hitting Backwards: 4 Common Mistakes Hitters Make video series:

  • CLICK HERE for Common Mistake #1 featuring Ryan Braun
  • CLICK HERE for Common Mistake #2 featuring Adrian Gonzalez

Stay tuned for Common Mistake #4, where we debunk whether the friction-free swing is pushing or pulling the backside through…

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Hitting Training For Baseball & Softball Swing Trainers | Hitting Performance Lab

Best Power Hitting Drills To Hit Baseball Or Softball Farther & Increase Bat Speed Every Time For Beginners | Vladdy Jr Swing Breakdown, Leg Drive, & Batting Stance Works for Slow Pitch Homeruns Too!

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Discover the best power hitting drills to hit a baseball or softball farther every time and increase bat speed, even for beginners.  Learn how in this Vladdy Jr swing analysis breakdown, and how using these batting stance swing principles work for hitting slow pitch softball homeruns too!

Vlad Guerrero Jr Swing Breakdown

 

 

In this Vlad Guerrero Swing Breakdown video, we cover how to build more consistent power using the principles found in the Catapult Loading System…

We talk a lot about the principles of the Catapult Loading System.  Once you know what they are, the next question is when do we load up?  Great question. In this post Tom Myers explains about the 4 factors of springy fascia.  Think of fascia like the net bags that hold tangerines at the grocery store, and the bones, muscles, and organs are the tangerines in the netting.

When it comes to answering the question of “When?”, tip #4 in that post highlights what we call the “bounce”.  We want the hitter pre-loading the torso (Catapult Loading System), when the hitter makes their positive move towards the pitcher.  Before making the move, I tell my hitters to imagine a flashlight installed in their front shoulder.  The light shining out front of them.  I say to keep the beam shining out front until they start their positive move.  It is at that point that they initiate the pre-loading, so this timing allows them to “bounce” into the turn.

You will learn the ‘Showing Numbers’ part of the Catapult Loading System equation by clicking the following…

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Hitting Drills To STOP Pulling Head Off In Baseball Or Softball Swing

Hitting Drills To STOP Pulling Head Off In Baseball Or Softball Swing | Balance Position When Batting

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Learn hitting drills to STOP pulling your head off the baseball or softball.  Discover a more balanced swing position when batting.

Batting Practice Secrets To Fix Swinging Too Hard

 

 

Batting practice and training seems to be met with a caveman’s mentality…Me see ball.  Me swing bat hard.  Me crush ball far.  I can always tell when a young hitter is swinging too hard by the following:

  1. Pulling the head,
  2. A clenched jaw, and/or
  3. NO balance upon the follow through.

One great Big League example of caveman swinging is Yoenis Cespedes of the Boston Red Sox.  In this video, we’re going to talk about how to correct swinging harder:

  • Problem with Reciprocal Inhibition relating to improper batting practice,
  • Cadence is key, and
  • Proprioception and swinging blind…

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

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Problem with Reciprocal Inhibition Relating to Improper Batting Practice

Watch this simple demonstration on Reciprocal Inhibition (RI) from a Physical Therapist (start at the 0:38 mark):

 

 

Consider this:

  1. Imagine bicep curling a 25-pound dumbbell…bicep contracts while brain tells muscle on opposite side (tricep) to contract less,
  2. Now think about holding the same 25-pound dumbbell in mid-curl, arm is at a 90-degree angle, and forearm is parallel to the ground…
Reciprocal Inhibition

The quad (green) contracting more, while the hamstring (red) contracts less in this stretch. Photo courtesy: BandhayYoga.com

What’s happening there on #2 above?

It’s called an isometric muscle contraction, and is when both the bicep and tricep are contracting equally on both sides.

Your brain is smart.  One of it’s many jobs is to manage tension around a joint (i.e. the elbow).  To protect it.  When you have bicep tendinitis, the length-tension relationship is upset.  What happens is, the brain tells a muscle to tighten protecting a particular joint, until length-tension balance is restored…

How do you fix this?

According to the Physical Therapist in the above video link, you strengthen the muscles opposite the tight area.  The brain can then contract the tight area less and restoring the length-tension relationship around the joint.  And this ADDS more efficiency to dynamic movement…

Otherwise, this would be like driving your car with the parking brake on!

During batting practice (or in games), when we swing too hard, we’re driving the car with the parking brake on.  It seems counter-intuitive to what we normally would think.  But bio-mechanically speaking, this would be like the #2 scenario of the bicep -mid-curl above.  We see the head pull out and jaw tighten because the brain is protecting the joints in the neck (C-Spine) and jaw from overload.  And this can cause the hitter NOT be balanced in the follow through.

Cadence is Key

Did you know there’s a specific cadence, or tempo, to repetitive human movement?  According to the book Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running, by Danny and Katherine Dreyer, consider these two popular long distance movements:

  • Running – count how many times the right arm swings forward per minute.  It should be between 85-90 times.  Whether uphill or downhill.
  • Cycling – count each time the right knee floats up per minute while pedaling.  Should be 85-90 times.  Top cyclists change gears uphill or downhill to keep within these guidelines.

Faster than that, and tempo gets disrupted…parking brake gets applied.  Batting practice is no different when it comes to a specific tempo.  I once read someone say in a hitting forum that you have to swing as hard as you possibly can…wait for it…under COMPLETE control…

 

 Proprioception & Swinging Blind

Batting Practice Secrets To Fix Swinging Too Hard (a al Yoenis Cespedes)

Yoenis Cespedes swinging blind photo courtesy: MLB.com 😛

I know that’s a big scary word, but experiencing it is easy…stand on one foot, now shut your eyes.  You’ve just experienced Proprioception.

The best fix for swinging too hard is…drum roll please….

Swinging with your eyes closed.  Remember what I wrote about a hitter swings as hard as possible…under COMPLETE control?

This is how to practice taking the parking brake off during batting practice and games.

Also, remember the symptoms of swinging too hard I mentioned at the beginning of this video post…?  Here are the fixes:

  • Pulling the head – the chin should be somewhere slightly out front of impact,
  • A clenched jaw – get the hitter to keep a small gap between their molars as they’re swinging, AND
  • NO balance upon the follow through – have the hitter practice swinging as hard as they can with their eyes closed, while keeping balance.  If they fall over, then they’re swinging too hard.

The latter one, please DO NOT have them do this around any sharp or breakable objects that might hurt them :-/  You see, Yoenis Cespedes can win two All-Star home-run derbies in a row because he knows what pitch is coming, at what speed, and what location (for the most part).  He can get away from pulling his head.  In a game?  It’s a different

 

BONUS Material

Want to help put the batting practice parking brake on vacation?  Here are my two favorite corrective exercises that a majority of my new hitters have a problem with:

  1. Passive Leg Lower (hip mobility) – week one: 1 set X 12 reps each leg, week two: 1 set X 15 reps each leg, week three: 2 sets X 12 reps each leg, and week four: 2 sets X 15 reps each leg…do once daily.  Will increase running stride length, which indirectly can help them run faster.
  2. Ankle Circles (ankle mobility) – do three circles clockwise AND counterclockwise at each ankle position…do at least 2-3 times per day everyday.  Can get rid of shin splints and plantar fasciitis.
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Increase Max Bat Whip Or Barrel Speed Creating Hip Shoulder Separation Hitting Torque For Faster Baseball & Softball Swing

Increase Max Bat Whip Or Barrel Speed Creating Hip Shoulder Separation Hitting Torque For Faster Baseball & Softball Swing | When To Load In Little League

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Discover how to increase max bat whip or barrel speed creating hip shoulder separation hitting torque for a faster baseball and softball swing.  Learn when to load the shoulders in little league with this swing experiment…

Baseball Swing Load: If You Can Bend Sideways You Can Gain 4-MPH Bat Speed

 

 

Question: Does a Slight “Downhill” Shoulder Angle Before Landing Boost Baseball Swing Load & Bat Speed?

In this baseball swing load “shoulder” angle experiment using the Zepp (Labs) Baseball app, I wanted to use the Scientific Method to analyze what would happen to Bat & Hand Speed when we took 100 swings with a slight “Downhill” shoulder angle (about 8-10-degrees) versus another 100 swings with level shoulders.

The Feedback Lab parent testimonial about his 14 year old daughter Mia:

“Hey Coach,

It has been way too long but I wanted to share some information that happened yesterday. We are heading up to Chattanooga, Tennessee, the largest showcase in the southeast today. Yesterday was our last day to hit before the showcase and Mia was struggling with her power. We hit about 60-70 balls and Mia was hitting about 10% over the fence (she is usually 40%+). I was looking to make sure she was showing her number, which she was, hiding her hands, which she was, landing with a bent knee, which she was and etc., etc. It was getting late and we had to go and I told Mia she had only 6 balls left. I told her to show me her stance and I noticed that her front shoulder was equal to her back shoulder. I then told her to lower her front shoulder and raise her back one. That was the only change we made to her swing, Mia then hit the next 6 balls over the fence and 2 of them were bombs. I cannot believe the difference this one small change made.

Thanks,
Primo”

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

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Background Research

Baseball Swing Load: Miguel Cabrera WSJ Info-Graphic

Wall Street Journal Info-Graphic at: http://gohpl.com/1NFi8qi

The best resource for getting educated on spinal engine mechanics is to pick up Dr. Serge Gracovetsky’s book The Spinal Engine.  For a teased out version of this,

CLICK HERE for a post I did that compared the pitching delivery, hitting, and an overhead tennis serve using this “bending sideways” technique.

Another good book from multiple authors on the subject of spinal engine mechanics, locomotion biomechanics, and springy fascia, check out the book Dynamic Body by leading author Dr. Erik Dalton.

Also, here’s a great Wall Street Journal post about Miggy Cabrera titled, Miguel Cabrera: The Art of Hitting.  Check out what the illustration says in the middle of the red circle above…

 

Hypothesis

Based on the above baseball swing load experiment research and one of the other countless online hitting testimonials I get about “bending sideways” benefits, I think using a slight “Downhill” Shoulder Angle will boost Bat Speed at Impact by at least 3-mph, and Hand Speed Max by 2-mph.

 

Baseball Swing Load: “Downhill” Shoulder Angle Experiment

Baseball Swing Mechanics Experiment: Zepp Baseball App

CLICK Image to Purchase Zepp Baseball App

Equipment Used:

  • Zepp Baseball app,
  • Tanner Tee,
  • Camera Phone
  • 33-inch wood bat.

Setup:

  • Tyler Doerner, my intern for the summer and a hitter in HPL’s The Feedback Lab, is a redshirt college Freshman.  He did the baseball swing load shoulder angle experiment.
  • Tyler broke the swing into two steps: 1) get to landing position, pause for 1-2 seconds, 2) then swing, to better control the shoulder angle during the tests.
  • So, there was an absence of forward momentum in this experiment.
  • The two tests in the experiment were counter-balanced.  Which consisted of eight blocks of 25-swings done in the following order ABBA BAAB.  “Level Shoulders” were letter ‘A’, and
    “Downhill Shoulders” were letter ‘B’.  200 total swings were completed in the experiment, 100 per test.  Counter-balancing helps remove the “getting tired” and “not being warmed” up factors.

 

Data Collected (Zepp Baseball App):

Baseball Swing Load: Zepp Screenshot of Shoulder Angle Experiment

Look at the significant jumps in average Bat Speed at Impact & the Attack Angle…

Data Analysis & Conclusion

  • There’s a significant 4-mph JUMP in average Bat Speed at Impact with the “Downhill” Shoulder Angle.
  • Average Hand Speed Max only increased by 1-mph with the “Downhill” Shoulder Angle.
  • There was a small change in Time To Impact, in favor of the “Downhill” Shoulder Angle.
  • Not a big change in the Bat Vertical Angle at Impact.
  • And there was a significant 3-degree angle change in Attack Angle with “Downhill” Shoulder Angle.

Notes

  • We found a slightly bigger increase in average Bat Speed at Impact with the “Downhill” Shoulder Angle compared to my Hypothesis (4-mph versus 3-mph).
  • I thought there was going to be a bigger difference in Hand Speed Max, than how it turned out.
  • What was surprising was the 3-degree angle change of the attack angle.  A 10-degree Attack Angle is a typical line drive.  Once you start to get into the 15-20 degree range, you’re looking at more of a home-run launch angle.
  • The “Downhill” Shoulder Angle is actually something we’re working in Tyler’s swing.  He tends to let go of his angle a little too soon.
  • I find that before and after Ball Exit Speed readings with my local hitters who’re familiar with the “Downhill” Shoulder Angle, can increase from 1-3-mph when this it the only mechanic we’re working on.

The Bottom Line?

In this baseball swing load shoulder angle experiment, we can clearly see with the “Downhill” Shoulder Angle that there’s a significant 4-mph jump in Bat Speed at Impact, AND a surprising 3-degree boost in the Attack Angle.  The “Downhill” Shoulder Angle is a piece of what I call the Catapult Loading System.  The BIG-3 are:

  1. Downhill shoulder angle,
  2. Hiding hands from the pitcher, and
  3. For #3…
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Hitting Training For Baseball & Softball Swing Trainers | Hitting Performance Lab

Baseball Quotes Decoded: What Ted Williams, Derek Jeter & the Game’s Greats Actually Meant

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Discover our top-5 list of short inspirational hitting a baseball quotes by Ted Williams, Derek Jeter, Giancarlo Stanton, Sadaharu Oh, and Jose Bautista.

What Baseball’s Greats Actually Meant: 5 Quotes Decoded with the Science Behind Each One

I often post inspirational baseball quotes from top MLB hitters on my Facebook fan-page. So I wanted to share my top five player quotes and photos that get the most engagement on Facebook…ENJOY!

 

Derek Jeter

Baseball Quotes: Derek Jeter

Photo courtesy: HighHeatStats.com

I read D.J.’s unauthorized biography The Captain: The Journey Of Derek Jeter, and baseball quotes like this of his sum up his whole career.

Even though Derek Jeter was the 6th overall pick by the Yankees in the 1992 draft, he made over 50 errors at Shortstop his first year in professional baseball!  The Yankees doubted him and talked about moving him to the outfield.  He improved on his fielding, and the rest is history.

Whether it was brutal contract negotiations with the Yankees, media scrutiny from one of the biggest cities in the world, “Stat-heads” saying he had no range to his glove side, or injuries, Derek Jeter found a way to beat the critics, his competition, and inevitably etch himself into the Hall of Fame.

 

Giancarlo Stanton

Baseball Quotes: Giancarlo Stanton

Photo courtesy: SBNation.com

Fangraphs lists Giancarlo Stanton as a beast, 6-foot, 6-inches, 240-pounds!  And according to Wikepedia.com he was a three-sport athlete.  Before being drafted in 2007 by the Marlins, he was offered a baseball scholarship at USC, and offers to play football at UCLA and UNLV.

I love hearing this quote come from such a “big” guy.  I subscribe to the fact that Giancarlo Stanton was such a well-rounded athlete, and didn’t have access to year-round baseball that contributed to his success so far.

Unfortunately, a lot of Little League coaches and parents focus on just hitting the ball, instead of hitting the ball hard. These types of baseball quotes are great to put hitting into perspective.

 

Jose Bautista

Baseball Quotes: Jose Bautista

Photo courtesy: BirdDogRealty.net

One of the “smallest big hitters” in baseball.  FanGraphs.com lists him at 6-foot, 205-pounds.  But his Metrics make him look like Giancarlo Stanton!!!

These types of baseball quotes are based on mindset at the plate.  And after watching Jose Bautista swing, we can see he doesn’t get cheated…shocker, I know.  Consider this…

One of my hitting friends Bob Hall from Canada shared with me something he heard from a scout about having a plan at the plate…

You’re either a fisherman OR a hunter.  The fisherman waits for the fish to bite, while the hunter stalks his prey.  I tell my hitters to use both, depending on the pitcher’s accuracy and hitting situation, to their advantage.

 

Sadarharu Oh

Baseball Quotes: Sadaharu Oh

Photo courtesy: rnishi.Files.Wordpress.com

Sadaharu Oh, another small slugger, is listed at 5-foot, 10-inches, 173-pounds according to Baseball-Reference.com.  Why is this significant?

During Hank Aaron’s time, Sadaharu Oh played in Japan and was considered the Barry Bonds (career home-run leader) of Japanese baseball.  He blasted 868 dingers over the span of 22 seasons…and that’s almost 40 per year!

CLICK HERE for a post I did asking for my reader’s reaction on his mechanics.  Judging by these types of Sadaharu Oh baseball quotes, technique was his saving Grace.  It had to be, because he had to “do it right” to compete the way he did.

And sure, against today’s Major League pitchers, Sadaharu Oh probably wouldn’t hit as many homers, but man, how consistent his power was over 22 seasons.  I agree with one of my reader’s comments from the article link above, that if Oh played in America today, they’d have made him a slap hitter, much like they did Ichiro, because of his small physique.  Ichiro can hit the long ball, but not allowed.  Darn shame 🙁

And last but certainly not least…

 

Ted Williams

Baseball Photos: Ted Williams

Photo courtesy: ESPN.Go.com

I don’t think Ted Williams needs an introduction.  Looking at this picture, it seems to be around his magical .406-year, three years into the Big Leagues and weighing about 180-pounds, soaking wet, while standing at 6’3″!  He had the height, but definitely WAS NOT gifted with body mass.

In his biographies he often cited “inhaling” multiple malt shakes per day to put weight on his frame.  Too bad he didn’t have access to the information we have on that today!

In baseball quotes like this, Ted Williams talks like a man who struggled to do it right. “…you can’t make a hitter, but I think you can improve a hitter,” is not something Daryl Strawberry would say.  Failure is a huge part of hitting, way more than pitching.  We learn from our failures more than our successes.  Our hitters need to know from an early age that failure is okay.  As long as we use it as a tool to get better.  Progress is a process.

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“Hitting Greats on Hitting” — 37 Baseball Quotes Decoded with the Biomechanics Behind Each One

Ted Williams. Babe Ruth. Hank Aaron. Mickey Mantle. We took the most-quoted lines from baseball’s legends and broke down what each quote actually means for your hitter’s swing — using the Catapult Loading System and Spinal Engine framework. This is the coaching translation sheet coaches and parents don’t know exists.

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Frequently Asked Questions: Baseball Quotes & What the Greats Really Meant

These are the questions coaches, parents, and players ask most often. Each answer goes beyond the quote to deliver the coaching insight and biomechanical principle behind it — so you can use these lines as actual teaching tools, not just dugout motivation.

What is Ted Williams’ most famous quote about hitting a baseball?

Ted Williams’ most quoted hitting line is: “A hitter’s first obligation is to get a good ball to hit.” It comes from his book The Science of Hitting, where Williams divided the strike zone into 77 individual cells and charted a different batting average for each. His point: the best swing mechanics in the world can’t overcome a bad pitch selection. The biomechanical translation is this — every pitch location demands a different attack angle and swing length, and making contact on a pitch at the edge of your zone reduces force production even when your mechanical pattern is perfect. Williams was describing pitch selection as a multiplier on exit velocity, not patience for its own sake. In Catapult Loading System terms, you can only express maximum fascial energy release if the pitch location allows your optimal rotational plane. Williams understood this in 1971. The exit velocity data we have now confirms it.

What is the most famous baseball quote of all time?

In general culture, Yogi Berra’s “It ain’t over ’til it’s over” wins the name recognition contest. But the quote that matters most for coaches and hitters is Williams again: “Hitting a baseball — I’ve said it a thousand times — is the hardest single thing to do in sport.” What most people skip is the line that follows: “A round ball hit by a round bat, hitting it squarely, is the most difficult skill to master.” Williams was making the biomechanical case: a 90 mph fastball reaches the plate in roughly 400 milliseconds. The hitter has about 200 ms to decide to swing and 150 ms to execute. The margin for error is measured in millimeters and microseconds. That precision argument is exactly why motor pattern repetition under quality feedback matters more than any single tip, cue, or drill in isolation. Volume of correct repetitions is the irreplaceable foundation — and that’s what Williams was really saying.

What did Derek Jeter say about failure that every coach should know?

Jeter’s most coaching-applicable quote: “There may be people who have more talent than you, but there’s no excuse for anyone to work harder than you do.” The context makes this coaching gold: Jeter committed over 50 errors at shortstop in his first professional season. The Yankees organization discussed moving him to another position. He became a first-ballot Hall of Famer. The lesson backed by motor learning research: deliberate repetition with specific, immediate feedback builds competence faster than raw talent alone. Dr. Anders Ericsson’s expert performance research found that the quality and quantity of deliberate practice — not innate ability — is the primary predictor of elite performance. Jeter’s career is the practical proof of that principle on a major league diamond. The coaching takeaway: stop asking “does this kid have talent?” and start asking “how many quality reps has this kid gotten, and under what feedback conditions?”

What baseball quote best explains exit velocity to a young player or their parent?

Two quotes frame it together. Giancarlo Stanton: “I just want to hit the ball hard.” Jose Bautista (paraphrased): “Don’t be a fisherman — be a hunter.” The data behind both: at Hitting Performance Lab, we use the BES formula — every 1 mph of additional exit velocity adds approximately 4 feet of batted ball distance. FanGraphs research confirms fly balls carry a +358 ISO and +115 wOBA advantage over ground balls. Teaching a youth hitter to swing with maximum intent and hit the ball as hard as possible is not aggressive coaching — it is the exact biomechanical principle that separates elite hitters at every level. Stanton’s quote is the hitter’s version of that math expressed in the simplest possible way. When a parent says “I don’t want my kid to strikeout,” Stanton’s quote is the answer: the kid who swings hard and misses is building a better motor pattern than the kid who pokes defensively to avoid failure.

How did Sadaharu Oh hit 868 home runs at only 5’10” and 173 lbs?

Oh hit 868 professional home runs over 22 seasons — roughly 40 per year — at a physical profile American coaches would typically label a “slap hitter” or “gap hitter.” His quote on the method: “Practice doesn’t make perfect. Perfect practice makes perfect.” The biomechanical secret was his famous flamingo one-legged stance, which pre-loaded his hip flexors and created a massive stretch-reflex in the elastic fascia surrounding his pelvis and spine before any pitch was thrown. In Catapult Loading System terms, Oh was performing an advanced version of the Springy X Pattern — storing elastic energy in the myofascial system and releasing it explosively through spinal rotation. His power came entirely from fascial energy storage and sequenced rotation, not from physical mass. The coaching lesson: a smaller, lighter hitter using proper mechanical loading consistently outperforms a larger hitter relying on linear force. Oh proved it over 22 seasons.

What’s the best baseball quote to use with a young hitter who is afraid to strike out?

Babe Ruth: “Every strike brings me closer to the next home run.” For youth coaches, fear of failure is the most common mindset problem in the game — and it produces exactly the defensive, contact-first swing pattern that caps a hitter’s development ceiling early. Ruth’s quote reframes the strikeout from failure to information. From a Reactive Neuromuscular Training (RNT) standpoint, the body learns faster through committed, full-intent repetitions — even missed ones — than through cautious, “protect the plate” swings that avoid failure by avoiding commitment. A hitter who swings hard and misses is building the motor pattern for maximum force production. A hitter who pokes defensively at borderline pitches to avoid striking out is reinforcing a weak, reactive pattern that will hold them back at every level they advance to. Ruth’s career strikeout rate was among the highest of his era. His home run rate defined an era. Those two facts are connected, not contradictory.

What does “short to the ball” actually mean — is it good or bad advice for hitters?

This cue appears in nearly every dugout in America — and it creates more bat drag and dropping-hands problems than almost any other piece of coaching advice. What coaches usually mean: “don’t extend your arms too early in the swing.” What hitters actually hear and do: “keep the elbow in and stay compact.” The biomechanical problem: “short to the ball” is a position-focused cue, not a force-focused cue. Ted Williams never described his swing as “short” — he described it as rotational. The hips open first, the torso follows, the arms follow the torso, the hands follow the arms. The swing that looks “short” to coaches observing it is actually the result of proper sequential rotation, not arm suppression. If you want to teach what coaches mean by “short,” the more accurate cue is: “Let your hips fire first, and let your hands follow.” The arms appear compact as a consequence of good sequencing, not as a cause you can directly engineer by telling a hitter to keep their hands in.

How do you use baseball quotes to actually help a struggling hitter — not just motivate them?

The most effective quotes as coaching tools are the ones that reframe the goal without adding technical overload during an at-bat. When a hitter is struggling, the last thing they need is another mechanical cue competing for attention while a 90 mph fastball is coming. Instead: use Williams’ framing to change what the hitter focuses on. “Get a good pitch to hit” shifts cognitive load from mechanical cues (“fire the hips,” “stay back”) to situational strategy (“this pitch in my attack zone = swing, everything else = take”). The research on attention during motor performance consistently shows that external focus cues (aimed at the outcome or environment) outperform internal focus cues (aimed at body parts or mechanics) during live performance. Save the mechanics for practice. In the game, Williams’ quote is the mental model: hunt your pitch, execute when you get it.

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Josh Hamilton Hitting Timing Tips, Get Front Foot Down, & Fix Late Baseball Softball Swing

Improve Hitting Timing Tips, Get Front Foot Down, & Fix Late Baseball Softball Swing | Josh Hamilton Batting Rhythm Breakdown

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Discover how to improve hitting timing tips, get the front foot down on time, and fix late baseball or softball swing.  Learn how in this Josh Hamilton batting rhythm swing breakdown.

Josh Hamilton Swing Breakdown: Coaches Don’t Tell You This…

 

 

 

…In this Josh Hamilton swing breakdown we’re focusing on what most coaches don’t tell you (or simply don’t know) about calibrating the timing of a hitter.  You can have the best hitting mechanics, but if timing is off, results can be frustrating.  In this video, we’ll analyze:

  • When does a swing start?
  • Leg kick or slide step? and
  • How to practice timing?

 

When Does a Swing Start?

Short answer?  About when the hitter picks the front foot up.  When walking, you can’t take a step forward without picking up your foot and putting it back down.  This is why I hate “no-stride” coaching cues.  Here’s how walking bio-mechanics work:

  1. Front heel hits the ground signals pelvis to open.
  2. Same timing signal travels up the spine to the shoulders, telling them to counter-rotate the pelvis.
  3. This is why your opposite arm and leg come forward at the same time.

This simple timing mechanism is important to hitting.  Hitting experts call this torque, but really, it’s how humans are designed to move against gravity using the spine for locomotion.  CLICK HERE for a more in–depth study on walking bio-mechanics according to Dr. Serge Gracovetsky.

Leg Kick or Slide Step?

It ALL depends on a batter’s moving parts…

  • Leg Kick a-la Josh Hamilton forces the hitter to start the swing sooner.  Hamilton starts his when the pitcher breaks the hands.
  • Slide Step a-la Mike Trout can start their swing later.  You’ll see these types of hitters picking their front foot up when the pitcher lands and/or begins forward movement with the arm.

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How to Practice Timing

SEVEN ways a hitter can practice “collecting data”:

  1. LIVE arm: whether seated – on a bucket, kneeling, or standing.
  2. Soft toss or LIVE: throw baseballs, whiffle, dimple, tennis, golf, or dried pinto beans.
  3. Broad focus: have hitter pick out a point in the pitcher’s delivery to start the swing.
  4. On-Deck circle: work on when to pick front foot up.
  5. Sit in on Bullpens: hitter passively (no swings) sits in on pitcher bullpens (with a helmet on of course).
  6. Pitcher’s BP: have pitchers trade off throwing batting practice (advanced).
  7. Intra/Inter-squat games.

Above-all, be safe.   The truth about Josh Hamilton timing?  It takes reps, reps, and more reps.  CLICK HERE for Part-3 Matt Holliday: The Death Of Plate Discipline.  In case you missed Part-1 Mike Trout: Why Your Consistency Won’t Improve, CLICK HERE.

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Bust Bat Drag: Fix Disconnected Baseball Or Softball Swing & Get Rid Of Dragging Back Elbow

Bust Bat Drag: Fix Disconnected Swing And Get Rid Of Dragging Back Elbow With Scap Load For Baseball & Softball Hitting | Does Ball Under Back Arm Drill Build Quick Swing?

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Bust bat drag hitting experiment featuring JD Martinez!  Discover how to fix a disconnected swing and get rid of dragging back elbow with the scap load for baseball or softball hitters.  Do “Ball Under Back Arm Drills” build a quick swing?

In my humble opinion, NO.  Unless, and in the case of curing bat drag, the hitter is pinching the rear scapula in towards the spine with the ball underneath the back arm.  But then again, for that, why would you want the ball there in the first place?  A quick and consistently powerful swing comes from taking ALL slack out of the system, and the scap load is part of that formula.

Boost “Top Out” Bat Speed By “Hiding The Hands”, Like JD Martinez…

 

 

Question: Does Hiding the Hands Increase Bat Speed versus NOT Hiding Them?

Using the Zepp (Labs) Baseball app, I wanted to use the Scientific Method to analyze if hiding the hands from the pitcher prior to stride landing boosts bat speed, over not hiding them.  Some may call this the “Scap Row”.

And we’ll see what proper baseball hitting mechanics look like with MLB Player of the Week (July 6th) JD Martinez of the Detroit Tigers.

My intern for the summer, red-shirt college freshman Tyler Doerner did the experiment.

Background Research

Most hitting instructors may call this the Scapula Row, or Scap Row for short.  “Hiding the hands” is essentially the same thing, but is a much more sticky coaching cue.

“Hiding the Hands” has to do with loading the springy fascial material in the body.  Without this springy fascia your bones and muscles would drop to the ground.  It’s what gives muscles their shape, and what the bones and muscles ‘float’ in, according to Thomas Myers in his book Anatomy Trains.

“Hiding the Hands” also allows a hitter to be in proper baseball hitting mechanics to achieve high angular velocity early in the turn.  This has to do with the Conservation of Angular Momentum.  Achieving high angular velocity, early in the turn, is critical to Time To Impact and covering more plane of the pitch with the barrel.

SCIENCE-BASED TRAINING:

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Learn not only how and what to train but also the science behind the methods.

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Hypothesis

Based on the above research, I think proper baseball hitting mechanics, a la “Hiding the Hands”, from the pitcher (pre-turn) will have a big impact on bat speed versus not hiding them.  I think results will be similar to what the “Showing the Numbers” Experiment revealed, where we saw an average bat speed increase of 6-mph over 200 swings.

 

Proper Baseball Hitting Mechanics: JD Martinez “Hiding Hands” Experiment

SwingAway Pro XXL Model

Tyler uses a SoloHitter in the Experiment. The SwingAway Bryce Harper is swinging on is similar.

Equipment Used:

  • Zepp Baseball app,
  • Solohitter (like the SwingAway which I like better),
  • Camera Phone, Coaches Eye app, and Tripod, and
  • 33 inch, 30 ounce wood bat.

Setup:

  • Forward momentum was eliminated in this experiment, and hitting from a 1-2 second pause at landing
  • First 100 baseballs were hit “NOT Hiding the Hands”
  • Second 100 baseballs were hit “Hiding the Hands”
  • There was no break between tests because Tyler was trying to beat the rains coming

 

Data Collected (Zepp Baseball App):

Proper Baseball Hitting Mechanics Zepp Experiment Results: Hiding the Hands

In this proper baseball hitting mechanics “Hiding the Hands” Zepp Experiment, see how “Hiding the Hands” slightly won out in Bat & Hand Speed, and Time to Impact rather than “Not Hiding the Hands”…

Data Analysis & Conclusion

  • As you can see, “Hiding the Hands” beat almost every category…
  • On average, 1-mph change in Bat Speed,
  • On average, 1-mph change in Hand Speed, and
  • On average, .005 change in Time To Impact.

“Hiding the Hands” didn’t have a significant jump in bat and hand speed, or Time To Impact than “NOT Hiding the Hands.”  But there was a difference in top-out bat speeds:

  • Top-4 “Hiding the Hands” bat speeds (in mph): 85, 84, 84, and 82.
  • Top-4 “Not Hiding the Hands” bat speeds (in mph): 82, 81, and the rest were less than 79.

So, top out bat speed increased by 3-mph, and there were consistent higher bat speeds with “Hiding the Hands”.

Notes

  • The results of the proper baseball hitting mechanics “Hiding the Hands” Zepp Experiment may have been skewed because Tyler didn’t take a break between tests.
  • The following experiments will be using what one of my readers and motor learning and performance researcher Brad McKay suggests, which is counterbalancing the experiment.  Essentially it’s breaking experiment swings into 25 swing blocks, and ordering them a certain way.  For example, “Hiding the Hands” would be block “A”, and “Not Hiding the Hands” would be block “B”.  The 200 swings would be broken into 8 blocks and ordered accordingly: ABBA BAAB.  As Brad McKay says, “The issue with not counterbalancing is that you don’t actually know the effect of time because it is confounded with condition. In other words, you might always do better on the second block of 100 because of a warm-up decrement or a practice effect.”  Thank you Brad for the experiment tip!  We’ll do better next time 😀
  • About JD Martinez…this FanGraphs.com link titled, “JD Martinez on His Many Adjustments” is a great example of players today opening their eyes to how the body really moves, and not what some talking head thinks.  Basically, JD Martinez subscribed to swinging “down on the ball” until he got injured in 2014, I believe.  Then he started analyzing teammates’ and opponents’ swings that were crushing the ball, and found out they weren’t swinging down at all.
  • A week or two after the 2015 All Star break, according to FanGraphs.com, JD Martinez had 27 homers.  His season high before that? 23, in 2014.  To me, JD Martinez is a big slugger at 6’3″, 220-pounds.  But when big sluggers do small slugger things (like being more effective with mechanics), even bigger things can happen.  JD Martinez does a great job of “Showing his Numbers” and “Hiding the Hands”.  This compresses the springy fascia material in the body.

The Bottom Line?

In this proper baseball hitting mechanics “Hiding the Hands” Zepp Swing Experiment, “Hiding the Hands” doesn’t seem to give a hitter a significant jump in Bat and Hand Speed, or Time to Impact.  But definitely an increase nonetheless.  But what using proper baseball hitting mechanics, like “Hiding the Hands”, does appear to do, is boost top-out bat speeds.  AND, make those top-out bat speeds repeatable.

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Ozzie Albies Baseball Swing Breakdown: Why Squishing Softball Bug Is Bad & Keep Head Position Still

Ozzie Albies Hitting Breakdown: Why Squishing Bug Is Bad, Keep Head Position Still, & Eye On Baseball Or Softball | Increase Power Drills To STOP Chopping Ball, & Fix Choppy Swing

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Discover in this Ozzie Albies hitting breakdown: why squishing bug is bad, keeping head position still, and keep you eyes on the baseball or softball.  Learn how to increase power drills to STOP chopping the ball and to fix a choppy swing.

Ozzie Albies Swing Breakdown: STOP With “Power Comes From Legs” Talk

 

 

In this Ozzie Albies swing breakdown video post, we’ll discus

  • What he IS NOT doing, and
  • What he IS doing with Catapult Loading System comparing righty v. lefty swings.

Compared to other Woolly Mammoth hitters in the league like Aaron Judge or Giancarlo Stanton, Ozzie Albies stands at a vertically challenged 5-foot, 8-inches tall, and weighs only 165-pounds!  Jose Altuve may come to mind?  If so, then check out this post titled, “Jose Altuve Hitting Analysis Reveals A Pathway To Repeatable Power”.

By the way, his left handed swing is dampening his numbers quite a bit unless he makes some adjustments to his mechanics.  His left handed swings make up about 75% of his at-bats.  We’ll go over this in a little bit…

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Learn not only how and what to train but also the science behind the methods.

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What he IS NOT Doing

  • Squishing bugs,
  • Zero head movement,
  • Keeping feet inline with pitcher during turn and in follow through (scissoring),
  • Chopping down on the ball, and
  • Locking out front knee at impact on every swing.

Look, if you want the biggest bang for your buck when it comes to consistent power, then don’t look for it in the legs.  The legs are only 20% of the power game.  The other 80% is found in the spinal engine.  Don’t believe me?  Then check out this post titled: “Is Rotating Back Hip Through The Zone Necessary For Power?”  I tell my hitters, your spine engine gets you to the wall, and your legs get you over.

 

What he IS doing with Catapult Loading System Comparing Lefty v. Righty Swings

Please note: there’s quite a discrepancy between his lefty versus right plate appearances at this point in the 2018 season, so please keep that in mind.  A full season or seasons will tell us the true story, assuming he doesn’t change anything mechanically during that time.

Lefty swings in relation to using the Catapult Loading System:

  • Not ‘showing numbers’ to the pitcher very well,
  • Little to NO ‘downhill shoulder’ angle, and
  • Not ‘hiding his hands’ from the pitcher.

Righty swings in relation to using the Catapult Loading System:

  • ‘Showing numbers’ to the pitcher beautifully,
  • Slight ‘downhill shoulders’ between 6 to 10-degrees,
  • ‘Hiding hands’ from the pitcher like a champ!

The Plate Appearances are definitely not equal, so we’ll see what happens by the end of the season.  But my fear is, if Ozzie Albies doesn’t change the relationship of the Catapult Loading System to his lefty swing, he’ll see more right-handed pitchers.

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