How To Increase Body Rotational Power With Strength And Mobility Exercises For Baseball & Softball

Body Rotational Power Thoracic Spine Strength, Mobility, & Stretching At Home Exercises For Baseball & Softball

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Learn how to improve your body rotational power with thoracic spine strength, mobility, and stretching exercises you can do at home for baseball and softball players.

Where Stride Landing Counter-Rotation Is And How To Get It (Flexibility & Strength Exercises)

 

 

This video post is going to answer the following reader question:

“What flexibility work do you do with your trainees to enhance counter-rotation of the torso as the foot lands open?”

This questions stems from how I teach hitters to ‘show their numbers’ to the pitcher during the load, as close to stride landing as possible.  But for this to work, here’s the kicker, the hitter MUST land open with the bottom half…front foot open between 45 and 60-degrees.

This creates what some coaches call torque, or counter-rotation of the shoulders-to-pelvis.  These are basic walking mechanics of the spine…and is why, as your right leg swings forward, so does your left arm.  How do we optimize this action with our hitters using flexibility and strengthening?

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.

Right Course For You? Take Quiz Now

I’m about 8-weeks into an online gymnastics strength training course through GymnasticBodies.com myself.  I’ve finished their Fundamentals course, and currently working through their Handstand course.

GymnasticBodies.com Fundamentals Course Deal

Photo courtesy: GymnasticBodies.com

CLICK HERE to get $25 OFF full price of $100 for their Fundamentals course.  I don’t get paid if you purchase the course.  I just LOVE what they’re doing, and believe ALL hitters MUST be engaging in this type of mobility and strength training.

(PLEASE NOTE: I’m not sure how long this deal will be up, so jump on it!)

Why am I putting myself through this training?

#1: as my wife will tell you, this is a gross obsession of mine.

And #2: I wanted to pick up a few things about body-weight training mobility and stability for my hitters.

One of my guiding principles is if you aren’t growing, then you’re dying.

And if you’re a coach that takes mentoring young athletes seriously, then you MUST be subscribing to the same proactive learning principles.

So, in the above video, we go over:

  • Rotation v. Anti-Rotation (acceleration v. braking systems)
  • Rotation stretch – hold each side for at least 30-secs
  • Rotation strengthen:
    • Windshield Wipers – do 10 repetitions each side
  • Anti-Rotation strengthen:
    • Side Plank (anti-side bend) – start off with holding for 30-secs, then increase by 15-secs after mastery
    • 3-Point Plank (anti-rotation of pelvis) – start off holding for 30-secs, then increase by 15-secs after mastery.

ENJOY!

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Truth About Hitting Power & Bat Speed: Does Hip Rotation & Lower Half Increase Your Bat Speed?

Does Using Hip Rotation & Lower Half Increase Hitting Power Or Bat Speed? At Home Swing Drills NOT What You Think

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Learn whether using hip rotation and the lower half increases hitting power or bat speed.  Discover at home swing drills that DO improve power (NOT what you think)…

Clayton Kershaw + Roger Federer = Repeatable Hitting Power

 

Yes, hitters can build consistent explosive rotational power into their swings by learning from tennis players and baseball pitching athletes.  CLICK HERE to check out this “Pitching Instruction Secrets for Hitters” video post I did featuring 2014 World Series MVP Madison Bumgarner.

I received an email from a teacher in Portugal named Alexandra Franco.  She plays competitive tennis and is also a tennis instructor.  She recently purchased my Truth About Explosive Rotational Power online video course to help her teach and play tennis better.  She asked a lot of really good questions around how the spinal engine mechanics I’m teaching my hitters related to serving a tennis ball…

In this video, we’re going to explore Dr. Serge Gracovetsky’s Spinal Engine Mechanics, as they relate to:

  • Moving the spine for performance,
  • Comparing Alexandra’s serve to Roger Federer’s, and
  • Apply key baseball pitching & tennis principles to hitting for repeatable power…

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.

Right Course For You? Take Quiz Now

Moving the Spine for Performance

Dr. Serge Gracovetsky, in his book The Spinal Engine says,

“The spine cannot be rotated axially without flexing.  The spinal engine theory requires the lumbar spine to be flexed laterally if an axial torque is to be induced.”

According to Dr. Gracovetsky, there are three possible spinal movements:

  1. Extension (lordosis)/Flexion – standing tall, or arching the lower back.  And think of Flexion as rounding the back,
  2. Lateral Flexion or Side bending – standing tall, then flexing the upper body sideways at the waist, and
  3. Axial Rotation – this is the shoulders rotating opposite the pelvis.  Think of this as torque or how a gear box works.

He then adds that if two of the above are present, then almost always the end result is the third.  All explosive rotational athletes, have to abide by these rules to human movement.  Let’s see how Alexandra and Roger Federer use a combination of the above three spinal movements for performance…

 

Comparing Tennis Serve of Alexandra to Roger Federer

Here are some key differences Alexandra can use to up her tennis serve…Roger Federer tends to:

  • Bend both knees as he throws the ball in the air, which helps with
  • Maintaining strict alignment with his head and spine as he globally extends (head & spine as one piece) over his heels,
  • As he’s doing this, he angles his shoulders up towards the apex of the ball causing an extreme side bend of the spine (in the video, look how low his back shoulder gets compared to his front), and
  • Going into axial rotation to hit the ball, watch how both elbows move counter-clockwise, at the same time, and on the same plane with the shot.

 

Apply Key Baseball Pitching & Tennis Principles to Hitting for Repeatable Power

A page out of Dr. Serge Gracovetsky's book The Spinal Engine for baseball pitching...

A page out of Dr. Serge Gracovetsky’s book The Spinal Engine…

The tennis serve and baseball pitching mechanics are very similar.  Dr. Serge Gracovetsky says,

“The large torque required to propel the baseball demands such a large amount of lateral bending that the pelvis must be rocked as well.  It is this requirement that precipitates the characteristic lift of the left leg before the throw.”

One of the key differences to hitting is the shoulder angle (lateral bend).  Hitters need to move the front shoulder slightly down to hit the ball up.  I get this with my hitters by cuing them to raise the back elbow at or above the top hand (see Trout photo above).

Whereas baseball pitching athletes, like 2014 NL Cy Young and MVP Award winner Clayton Kershaw, and Roger Federer need to angle the front shoulder up before throwing or hitting the ball down.

One last thought from Dr. Serge Gracovetsky about proper spinal engine mechanics for explosive rotational athletes:

“The axial rotation of the spine cannot happen unless the spine is flexed by the right amount on the correct side.  Coaching an athlete to throw without a proper spinal position is an invitation to severe torsional injuries.”

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STOP Early Hip Rotation & Using Lower Half Correctly Increase Power In Baseball Or Softball Swing?

Does STOPPING Early Hip Rotation And Using Lower Half Correctly Increase Power In Baseball Or Softball Swing? | Hitting Drills To Do At Home

Discover if STOPPING early hip rotation and using the lower half correctly increases power in the baseball or softball swing.  Learn hitting drills to do at home.

Softball Hitting Tips Fastpitch: Is Power ALL In The Hips?

 

 

This is Part-3 of a 3-part softball hitting tips fastpitch video series coming straight out of the Catapult Loading System online video mini-course…

The Catapult Loading System

Sick of struggling with getting your hitters to hit the ball hard with more consistency?  This is a simple 7-module online video mini-course that will help hitters weighing less than 100-pounds, hit the ball consistently over 300-feet in 60 days.  You’ll be able to dramatically increase power without sacrificing swing quality.

CLICK the Link below to…

Get Access to The Catapult Loading System Mini-Course

 

In this softball hitting tips fastpitch video post, we’re going to answer one of my reader’s questions…

“Ways to use your hips to create bat speed?”

Before I get to the #1 Biggest Lie In Hitting, we’ll cover:

  • Inward hip turn towards catcher to load?
  • Springy ‘X’ Pattern, and
  • Landing open with the front foot.

 

Inward Hip Turn Towards Catcher To Load?

Softball Hitting Tips Fastpitch: Lauren Chamberlain Hitting

Are Lauren Chamberlain’s hips firing on their own, or was her spine pre-loaded earlier by her shoulders? Photo courtesy: YT user – Paul Arebalo

I picked up on this in High School after reading Ted Williams’s book The Science Of Hitting.

But is this really necessary?

After reading Thomas Myers’s book Anatomy Trains, I don’t believe that it is.

To me, ‘Loading the hips’ by turning the pelvis inward towards the catcher creates more challenges, than benefits.

The biggest challenge is that if the timing isn’t right, the hitter will get stuck landing with a closed front leg at landing (front toe less than a 45-degree angle).

CLICK HERE for a Zepp swing experiment I did on landing closed versus open, and the affect on average bat speed.

Olympic Javelin Throwers, Boxers, and Sprinters do just fine without using an inward turn of the pelvis, away from their target, before throwing, punching, or running.

 

Springy ‘X’ Pattern

I don’t want to beat a dead horse, so here are two great video blog posts I did, that apply to softball hitting tips fastpitch, talking about the Springy ‘X’ Pattern:

 

Landing Open with the Front Foot

The guys at ZenoLink are awesome!  They find the truth behind human movement science.  This video discusses how the lower body position or stride setup will dictate how well you create and utilized ground reaction force to initiate the swing process and develop power and bat speed.

They found the optimal degree that the stride foot must be open at landing to be around 65-degrees (watch around the 2:00 mark)…

 

 

So WHY are we teaching our young hitters to stride closed?!!

To summarize…

‘Loading and exploding the hips’ by inwardly turning the pelvis towards the catcher can cause the hitter to land closed.  If the hitter lands closed, then bat speed WILL go down, according to the results of my Zepp swing experiment, and to the guys at ZenoLink.  As a result of bat speed going down, so will Ball Exit Speed.

‘Firing the hips’ is an over-coached cue, if anything, let’s ‘load and explode the shoulders’, not the hips.  Us hitting coaches MUST shift our focus above the pelvis, into the shoulders by way of the Springy ‘X’ Pattern.

So, what is the #1 Biggest Lie In Hitting, as it relates to softball hitting tips fastpitch?

That we MUST ‘load and explode the hips’.

You see,

We have to get away from learning inside baseball and softball hitting circles.  We must first learn human movement science, then break away, and begin thinking creatively about how to apply these human movement “rules”, that are validated by science, to hitting a ball.

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Correct Head Position Swing Drill To See Ball Better When Hitting A Baseball & Softball

Correct Head Position Swing Drill To See Ball Better When Hitting A Baseball & Softball While Batting

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Discover this correct head position swing drill that will help see the ball better when hitting a baseball or softball while batting.

Baseball Batting Drills For Youth: Make This Head Position Mistake And Dramatically Decrease Batted Ball Distance (Neck Brace Drill)

 

 

This is Part-2 of a 3-part baseball batting drills for youth video series coming straight out of the Catapult Loading System online video mini-course…

baseball batting drills for youth: The Catapult Loading System

Sick of struggling with getting your hitters to hit the ball hard with more consistency?  This is a simple 7-module online video mini-course that will help hitters weighing less than 100-pounds, hit the ball consistently over 300-feet in 60 days.  You’ll be able to dramatically increase power without sacrificing swing quality.

CLICK the Link below to…

baseball batting drills for youth

 

In this baseball batting drills for youth video post, I’ll be walking you through the Neck Brace Drill.  We’ll be going over:

  • The One-Joint Rule
  • Head movement that is okay
  • Jace Case Study: BEFORE & AFTER of Neck Brace Drill

 

The One-Joint Rule

Dr. Kelly Starrett from TheReadyState.com, gives a perfect explanation of this in the following video (watch at about the 4:00 minute mark):

 

Baseball Batting Drills for Youth: Head Movement that is Okay

Baseball Batting Drills for Youth: Andrew McCutchen Breaking One-Joint Rule

Andrew McCutchen breaking One-Joint Rule photo courtesy: MLB.com

What’s better, and thanks to Dr. Kelly Starrett’s explanation above, we can look at what head movement IS NOT okay through impact:

  1. Chin to chest,
  2. Head back (like looking at the sky), and
  3. Ear into rear shoulder (for a righty, right ear to right shoulder).

Major League example of #1 is Andrew McCutchen (image to the right).  Major League examples of #2 are Bryce Harper and Derek Jeter.

The only head movement that is okay through impact is a slight head turn.  Generally speaking, the head position we want to model is during the follow through.

 

 

Jace Case Study: BEFORE & AFTER of Neck Brace DrillBaseball Batting Drills for Youth: Jace BEFORE/AFTER Neck Brace Drill

I was able to experiment with the baseball batting drills for youth Neck Brace Drill with Jace, who’s one of my 10-year-old hitters that is 66-pounds.

Tiny compared to his peers.

However, over the last 6 months of hitting with me, and off a traditional batting tee, he now consistently registers 50-54-mph Ball Exit Speed with a non-wood bat.

In other words, Jace has the ability to hit the ball well over 200-feet, depending on the launch angle of the ball.

Now, we’ve been wrestling with his ‘bobblehead’ position for quite some time, and a big THANK YOU for the tip goes out to Coach Todd Bradley, head softball coach at Campbell University, the difference in one 45-minute session using the Neck Brace Drill can be seen in the image to the right.

Just about the same soft tossed pitch height.

Jace is still not perfect yet, but we’re getting there.

I know the baseball batting drills for youth we talked about in this post, will help your hitters and their head positioning up to, at, and passed impact.

Click the following Amazon links to get the same simple foam Youth Neck Brace & Adult Neck Brace that we used with Jace.

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Modern MLB Bat Path Level Swing Trainer To Fix Drag: Turning Vs Pushing Barrel Hitting Aids

Modern MLB Bat Path Level Swing Trainer To Fix Drag: Turning Vs Pushing Barrel Hitting Aids For Baseball & Softball

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Discover the modern MLB bat path ‘level swing’ trainer that helps fix bat drag.  Learn difference between turning the barrel versus pushing with these hitting aids for baseball and softball.

Baseball Training Aids: Long Slow Swing Fix?

 

 

It’s featured advertising on MLBNetwork.  Derek Shelton, the Tampa Bay Rays hitting coach, is the spokesperson in the video ad (CLICK HERE to see video).

Go to the SpeedHitter website, and you’ll see endorsements from:

  • CC Sabathia (son uses),
  • Aaron Boone (son uses),
  • Kerry Wood (son uses), and
  • David Segui.

I’ve also seen the Speed Hitter being used – this past summer – in Little League All-Stars game on-deck circles.  Does it work?  In this baseball training aids video blog post, we’ll talk about:

  • Speed Hitter baseball training aids review,
  • Barrel path science, and
  • A better alternative…

 

Speed Hitter Baseball Training Aids Review

Two main objectives of Speed Hitter baseball training aids (softball included) allegedly address a hitter’s contact point and barrel path.  A hitter is suppose to swing it and hear the “pop” of the ball where contact is made.  The Speed Hitter is priced between $59.99-79.99 + shipping.  Baseball training aids that are highly endorsed and visible often raise red flags for me.  THREE reasons WHY:

  • Endorsements – A majority of Pro-level athletes simply CANNOT teach what they do (or did)*,
  • Expertise – MLB hitting coaches carry A LOT of high “lose-your-job” risk instructing big money ballplayers, and
  • Marketing – Big money ads, in the proper places, can lend massive credibility to a defective concept that as a result, users tend to overlook.

*This actually has to do with what Neuro Linguistic Programming calls Unconscious Competence.  Players simply perform on ‘auto-pilot’.  On the other hand, Conscious Competence is being able to instruct someone else to exactly model what you’re doing.

Barrel Path Science

Baseball Swing Path

Image from Ted Williams’s The Science Of Hitting. We want the hitter’s barrel path to match the plane of the pitch, not chop down OR put an extreme uppercut on it.

Speed Hitter baseball training aids are flawed for FOUR-reasons:

  1. Point of contact and when the barrel enters the zone are two different things,
  2. Point of contact – CLICK HERE for a post I did illustrating point of contact based on pitch depth,
  3. When Barrel Enters Zone – this will depend on pitch depth – the farther the pitch is away from the hitter, the earlier the barrel should enter the zone.  The closer the pitch, the later the barrel should enter the zone, and
  4. Tampa Bay Rays hitting coach and Speed Hitter spokesperson Derek Shelton doesn’t have an efficient swing himself (wraps the bat in the ad).

Addressing #2 above – The Speed Hitter doesn’t seem to be a hitting aid that lends itself to practicing “point of contact”.  It’s more geared for when the barrel enters the zone.

Addressing #4 above – nothing against MLB hitting coaches or any coach on YouTube demonstrating a hitting aid or technique, but there’s always context.  There are “snapper” hitting coaches out there teaching every one of their hitters to force barrel back right away, this is great for middle-away and middle-down approaches but terrible middle-in and middle-up – at least WITHOUT significant mechanical compensation to the latter pitch locations (loss of ball exit speed).  And then their are ‘down swinger’ coaches who teach the exact opposite of the snappers.  Both approaches can work in the right circumstances, but teaching one approach to all hitters is a BIG mistake.

 

A Better Alternative…The Swing Blaster

Baseball Training Aids: Swing Blaster Review

Keenan Wolf, one of my H.S. Frosh hitters, after one 45-minute session using a Swing Blaster demo this past summer. Swings are synced.

FIVE benefits of using Swing Blaster baseball training aids (good for softball as well) are:

  1. Early Barrel Acceleration – focuses on getting the barrel on pitch plane ASAP.  It’s not about being quick to the ball, it’s about being quick to pitch plane.
  2. Lengthens Hitter’s Pitch Plane – Gives hitter the ability to hit pitches harder – and keep them fair – that they may be late on otherwise.
  3. EIGHT levels of difficulty – there are eight little ‘washers’ that increase or decrease the level of difficulty to hear the audible “click”.
  4. Take soft toss – You can use the Swing Blaster to take short range soft toss.  A hitter CANNOT do this with Speed Hitter baseball training aids.  DO NOT hit LIVE batting practice with it unless the hitter has good bat control.
  5. MADE IN USA

How does it work?

The Swing Blaster gives a hitter audible feedback in the form of a “click” when max barrel speed has been reached.  It’s simple…

If the hitter hears the “click” AND contact at the same time, then they’re doing it WRONG.  If they hear a “click” FOLLOWED by contact, then they’re doing it RIGHT.  Whereas Speed Hitter baseball training aids have it backwards.  They want the hitter to hear the “pop” at contact.  To be effective, this isn’t when a hitter should be accelerating the barrel.  The barrel should already be accelerated at impact.  Impact is when a hitter’s arms are lengthening out or adjusting in to increase turning speed or inertial force.

The price?  Get yours today for only $34.99 + shipping on Amazon…I’m not sure if Swing Blaster will be raising the price soon, but for now you’ll be SAVING at least $25 than buying a Speed Hitter.  CLICK the following link to…

buy-button2

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How To Improve Bat Speed & Increase Power Using Drills Like Lou Gehrig

Improve Bat Speed & Increase Hitting Power Using Drills For Baseball Or Softball Like Lou Gehrig On YouTube

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Learn how to improve bat speed and increase hitting power using baseball or softball drills to look like Lou Gehrig on YouTube.

Here Is A Predictable Swing Method That Helped Lou Gehrig Hit For Both Power & Average…

 

 

Lou Gehrig quote

You coaches (and Lou Gehrig or “vintage swing” fans) are in for a treat.  I wanted to REVISIT a video I published on YouTube on Jun 11, 2013 for SwingSmarter.com, that broke down the swing of Lou Gehrig,

And compared his swing to the Olympic World Record Holder of the Hammer Throw Yuriy Sedykh, from the Soviet Union, who threw 86.74 m (284 ft 63⁄4 in) at the 1986 European Athletics Championships in Stuttgart, West Germany on 30 August…according to Wikipedia.

Specifically in the video, I compare the following human movement principles between the two explosive athletes:

I’ve gone into these at length in the linked to HPL posts, so you can click on those to get up to speed.  But, what I wanted to do in this post was add a couple things I’ve stumbled on since doing the Lou Gehrig video in 2013.  I want you to look out for the following things in the ‘no-shirt’ swing section of the above Lou Gehrig video:

  • Lou Gehrig’s top hand finger pressure (bottom three fingers),
  • Watch for Lou Gehrig’s ’rounded upper back’ (I call this the hunched posture),
  • Check out Gehrig’s head position at impact (notice how he’s strictly adhering to the One Joint Rule, unlike Bryce Harper and Andrew McCutchen)

And lastly, notice how World Record holding Hammer Thrower Yuriy Sedykh uses his head to guide his body just before the throw.

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.

Right Course For You? Take Quiz Now

Does the Head Follow the Body or the Other Way Around?

What Yuriy is doing during his throw is VERY similar to how competitive freestyle Motocross bikers get their body to do what they want it to do, while flying through mid-air:

 

 

  • When they do a back-flip, they initiate by rocking their head back…
  • When they do a front flip, they initiate by tucking their chin to their chest…and
  • When they do a twist, they initiate by looking in the direction they want to go.

What are you Seeing in Lou Gehrig’s Swing that Allows him to Hit for both Power and Average?

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Increase Your Bat Speed & Power with Online Hitting Lessons Swing Science Program For Baseball

Online Hitting Lessons Swing Science Program For Baseball Or Softball | Remote Instruction Coach To Teach How To Increase Bat Speed & Power

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Discover an online hitting lessons swing science program for baseball and softball players.  Learn where to find a remote hitting instruction coach to teach kids how to increase bat speed and power.

Batting Cages May Be Dangerous To Repeatable Power

 

 

Batting Cages May Be Dangerous To Repeatable Power

“Testimonial” from Kyle – Stephen’s dad – the same night (he’s in white, I’m in blue)

I know you what you’re thinking, “Okay, so what’s wrong with hitting at the batting cages?”

We’ll get to that, but before we do, let me set the stage for what I’m about to share with you.  A glimpse into an online hitting lesson I gave to my hitter Stephen at The Feedback Lab.

I was granted permission from Kyle (Stephen’s dad), to share his 12-year-old son’s latest online hitting session with me.  They’re out of New Jersey…

 

What Was To Be Corrected

  • Hiding his hands from the pitcher
  • “Downhill” shoulder angle pre-turn, and
  • Maintaining 90-degree back leg angle during turn and finish.

Stephen 2-Months Later…

In the above video, I mentioned the difference between comparing a swing off the tee versus at the batting cages.  It’s not really an apples to apples comparison, BUT if they can repeat what we’re trying to get them to do off a tee, then the feeling to repeat it is there.  Here’s what his analysis showed:

  • Great downhill shoulder angle,
  • Much better with hiding his hands from the pitcher (could polish a little here), and
  • Much better body angle on his finish.

 

3-Points Worth Noting…

  1. Dad had mentioned to me, in the past 2-months, that they’ve been testing hand, butt, and hamstring tension, which might have also had an effect on Stephen’s outcomes.
  2. Stephen will be working on a better barrel launch angle using variance training mentioned in the above video.  Pay attention to the Bat Angle Experiment I referenced in the video.
  3. I give feedback based on Tony LaRussa’s “Pat & Pop Method”.  First give a “pat” on the back (what they did or are doing well), then reveal the “pop” (what they’ll be working to improve their swing).

Coaches, this is critical!!  Athletes don’t just need to be broken down all the time.  Build them up first, then offer up the constructive criticism.

 

The Danger in Batting Cages

And I’m not talking about Happy Gilmore style…

 

Someone smart once said:

“Practice like you play, so you play like you practice.”

Most coaches have their players do what’s referred to as “massed practice” versus “training ugly” at the batting cages.  For example, if you needed work on hitting off speed and breaking pitches, a massed practice would look like the following scenario…a pitcher throws each hitter:

  • 15 fastballs, then
  • 15 curve-balls, and
  • Lastly 15 change-ups…

But this isn’t what it’s like in the game.  The hitter rarely knows, with 100% certainty, which pitch, speed, and location they’re getting.  So practice MUST reflect this dynamic in training.  And hitting at the batting cages limits the amount of variance we can work into our practice.

I do a few things with my more advanced hitters (mechanically speaking), to mix things up:

We may not practice all these at once.  Coaches, our objective with our hitters is to move them to the verge of “meltdown” with variance.  Then bring them back.  Then rebuild.  The other thing is, during batting practice, the tendency is to take rounds of 10, 20, and 30+ to get a hitter’s timing and rhythm down.  This IS NOT good.  This is marathon training.  Hitting is more like sprint training.  Rounds of 3-6 swings is more like it – with 30+ seconds to rest between rounds.

I hope this helps!

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Fixes for Low Half Stride Load Swing Technique Drills in Baseball and Softball

Fix Lower Half Stride Load Swing Technique Drills For Baseball & Softball

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Learn how to fix the lower half stride load swing technique including drills for baseball and softball players.

Alex Gordon Swing Analysis Experiment: Top Out Bat Speed By Striding Closed?

 

Question: Does Striding Front Leg Closed Increase OR Decrease Bat Speed?

I was taught my whole playing career to stride front foot closed.  Using the Zepp (Labs) Baseball app, I wanted to use the Scientific Method to analyze whether striding with the front leg closed will have a positive or negative effect on bat speed.

Background Research

Here are a couple posts to further your understanding of spinal engine mechanics, as we move to discover what effect striding with a closed front leg will ultimately have on bat speed…

Also, CLICK HERE to watch this video from ZenoLink’s Chris Welch on stride principles.

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.

Right Course For You? Take Quiz Now

Hypothesis

Based primarily on my research and study of Dr. Serge Gracovetsky’s book The Spinal Engine, I believe landing with an open front leg – like Alex Gordon – will result in increased bat speed and farther batted ball distance.  Landing closed with the front leg – like Kansas City Royals catcher Salvador Perez (who popped out to end the 2014 World Series) – will result in an inefficiency to hitting inside and high pitches.  And will allow other compensations to occur such as rolling over, pulling the head, and the front shoulder flying open.

Alex Gordon: Striding Open/Closed Experiment

Equipment Used:

  • Zepp Baseball app,
  • ATEC Tuffy Batting Tee,
  • Bownet,
  • Rawlings Official NCAA Baseballs,
  • Two yellow dimple baseballs (feedback markers),
  • Flip Video Camera and Tripod, and
  • 33 inch, 30 ounce Pinnacle Bamboo bat.

Setup:

  • Yellow dimple ball 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
  • Tee was set one baseball’s length behind the front feedback marker, and tee height was about mid-thigh
  • Forward momentum was eliminated in this experiment, and I hit from a 1-2 second pause at landing
  • First 100 baseballs hit I was striding with a CLOSED front leg
  • Last 100 baseballs hit I was striding with an OPEN front leg
  • There was about 15-30 minute break between both Alex Gordon & Salvador Perez Experiments

Data Collected (Zepp Baseball App):

Alex Gordon: Top Out Bat Speed By Striding Open?

First 100 balls (striding CLOSED), last 100 balls (striding OPEN)

Data Analysis & Conclusion

Observations from the Zepp Baseball app screen capture above:

  • Striding OPEN added 1-mph of bat speed on average
  • Interestingly, striding CLOSED added 0.024 “Time To Impact” on average

Not much change there…but the devil’s in the details…

Alex Gordon Closed/Open Stride Experiment

Breakdown of Alex Gordon Striding Closed Experiment (swings & bat speed)

  • Striding CLOSED shifted bat speed downstream into the [< 69] to [70-74-mph] ranges
  • Striding OPEN shifted bat speed upstream into the [75-79] to [80+ mph] ranges
  • Striding CLOSED top out bat speed was 81-mph…80-mph (once) and 81-mph (twice)
  • Striding OPEN top out bat speed was 83-mph…80-mph (6-times), 81-mph (3-times), 82-mph (3-times), & 83-mph (once)

 

Notes

Alex Gordon: Top Out Bat Speed By Striding Closed?

Salvador Perez never had a chance striding closed against Madison Bumgarner photo courtesy: MLB.com

  • Striding open with the front leg definitely increased top out bat speed (83-mph v. 81-mph).
  • There was a better chance to maintain higher bat speeds with striding open.
  • During the Alex Gordon Experiment, when striding front leg open, my front foot was at a 45-70 degree angle.
  • I also felt that I had an easier time accelerating the barrel down (towards catcher’s glove) when my stride leg was open, which helped keep my bat speed more consistent.  I felt like I had to pull across my body (or chop down) striding with a closed front leg, which made my bat speed more erratic during the first part of the Experiment.
  • I purposely eliminated forward momentum from the Experiment because I wanted to isolate how much striding closed took away from bat speed.  In addition, I wanted to preserve accuracy in execution with the two different mechanical scenarios.

 

The Bottom Line?

Spinal engine mechanics drive all human movement, according to Dr. Serge Gracovetsky.  When we do things to hinder efficient spinal engine mechanics, reciprocal inhibition takes over depressing a hitter’s ability to maintain higher bat speeds over longer periods.  In addition, striding with a closed front leg will cause a hitter to be inefficient getting to inside and higher pitches.  A great number of coaches teach hitters to stride with the “front foot closed”.  This is the very reason the following compensations occur that these coaches waste their time trying to correct!!

  • Front shoulder flying open,
  • Head pulling out, and
  • A shorter hand and barrel path to the ball, resulting in the
  • Barrel having limited time on the plane of the pitch, which increases mis-hits and strikeouts.

This is why I think Salvador Perez had a hard time handling Madison Bumgarner.  MadBum kept busting him up and in.  Because Salvador Perez strides closed I believe this stunted his chances of knocking in Alex Gordon from third at the end of the game.

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Grip Strength Forearm Exercise Workouts For Baseball Softball Pitching Velocity Bat Speed

Grip Strength Forearm Exercise Workouts To Help Pitching Velocity For Baseball & Softball (More Than Just Bat Rotations!!)

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Discover grip strength forearm exercise workouts to increase pitching velocity and bat speed for baseball and softball players.  It’s much more than just bat rotations, rice buckets, and weighted rollups!  Learn from grip strength expert Jedd Johnson in this interview…

The Ultimate Forearm Workout for Baseball & Softball Players Interview with Jedd “Napalm” Johnson

 

 

What we go over in this forearm workout interview with Jedd Johnson: (read time is 21-minutes)

  • Where did the nickname “Napalm” come from?
  • What are some mistakes to forearm workout training that you see going on?
  • Why “finger” pull-ups aren’t a good decision…
  • What are eight forearm workout principles you guys work on for grip strength?
  • Why elbow issues can be solved through the shoulder or wrist, not the elbow…
  • Why the traditional wrist roller isn’t good for ball players, and how to make it more functional…
  • Ultimate Forearm Workout for Baseball (and Softball!)

This featured forearm workout training interview is one of twenty-four included in my NEW book…

Below is the full transcript of the forearm workout interview (Click Here for a pdf of the transcript you can download and print off).

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

Overload Underload Increase Bat Speed Training For Baseball & Softball | Heavy Light Wood Trainer For Sale

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Discover overload and underload how to increase bat speed training for baseball and softball players in this Perry Husband from Effective Velocity interview.  Check out these heavy bat and light bat wood trainers for sale at TheStartingLineupStore.com…

Overload Bat Training: Hitter Has To Work Butt Off To Resist “Casting”

 

 

Here’s the Hitting Jam Session Interview Collection with Perry Husband:

  1. Why You Should Not Teach Hitters To Hit Homers?
  2. What’s The Biggest Mistake Coaches Make In Boosting Ball Exit Speeds
  3. How To Make Teaching Proper Weight Shift In Swing More Understandable To Hitter
  4. Teach: How To STOP Hitting Excess Of Ground-balls & Fly-balls
  5. 5,000 Swing Experiments Validate Locked Lead Arm Is Superior To Bent
  6. [YOU ARE HERE] Overload Bat Training: Hitter Has To Work Butt Off To Resist “Casting”

Here’s what we discuss in this episode:

  • WHY a hanging FB (located down/away) is more likely to get hit harder than hanging off speed or breaker,
  • How every Major League hitter locks lead arm, may not talk about it, may not practice it, but when they hit their hardest “bolt” – they’re doing it,
  • Overload training: WHY Heavier weight is better, especially end loaded, hitter has to work their butt off with end loaded to keep from “casting”,
  • How changing length of bat and weight helps hitter learn how to adjust timing – training body to be more sensitive to timing,
  • And much more!

Without further adieu, here’s Hitting Jam Session #6…

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Show Notes

  • At about the 2-minute mark, Perry and I discuss putting together a subscription based coaching program for coaches which would have access to our courses and have weekly coaching calls to mentor coaches, Twitter bantar…pitching philosophy used to be 70% fastballs, mixed up/down & inside/outside, then moved to away/away and down/down because hitting was hard to lift far away, then hitters started lifting those pitches – Moneyball & analytics, hitters focus now on swinging up and everyone on the field can go oppo bomb, teams will start elevating fastballs which will set in motion more stuff, odds of “up swings” getting to high heat will be more challenging, is the idea of throwing fastballs down “stupid”?  Perry did micro study…MLB – RHP v. RHH: FB up/in = 84.6-mph BES, SL down/away = 82.2-mph BES, CB down/away = 80.1-mph BES, & CH down/in = 86.5-mph BES (chose pitches that would be in that FB tunnel), a hanging FB (located down/away) is more likely to get hit harder than any other hanging off speed or breaker because every hitter is focused on the FB.
  • At about 12-minute mark, Perry study comparing middle three, upper three, and above three part of the zone with off speed and breaking (hanging stuff) versus the bottom three parts of the zone with fastballs…he counted number of hitters that averaged 90-mph BES…12 to 1 hitters favoring fastball down versus changeup up (12X more likely to avg. 90-mph BES), not a fair study, just a ballpark, today more likely to hit a fastball down than a hanging changeup up,
  • At about 14-minute mark, locked lead arm follow up, reader saying not many hitters using locked lead arm…Williams and Choo both lock lead arm and pull the ball – can locked lead arm help going to opposite field, every Major League hitter locks lead arm, may not talk about it, may not practice it, but when they hit their hardest bolt – they’re doing it, Perry talks about one of elite Fastpitch Softball hitters in the country Todd Budke locked lead arm (YouTube video of him hitting oppo dinger) – facing guys that made Randy Johnson look like a thumber 80-86-mph velo from 46-feet, bent front arm results in more balls fouled back, evidence of what happens when guys hit up/in pitch – they’re doing it with bent lead arm, can we do better than that with locked lead arm?  What happens when all fastballs go away EXCEPT the up/in fastball?  The “adjustable” hitting mindset isn’t going to work anymore when pitchers get more EV efficient
  • At about 23-minute mark, do young hitters from High School on down learn how to “hunt” pitches or wait till pitchers get better? Thank God pitchers still make mistakes, but what pitchers are being taught right now is to stay down with fastballs, sliders, etc.  It’s predictable.  When pitchers TRY to be EV efficient, things will be troublesome for hitters, the basic hitting approach of today is like a 2-strike approach (the “adjustable” swing), the adjustment will be much harder for hitters when EV tunnels are enforced, will happen at Big League level first, Greinke example using certain pitches to take hitter’s attention away from where hitter’s strength is, creating shiny objects, get swing down right, then figure out how to apply it,
  • At about 33-minute mark, I ask Perry his advice on how to teach 6-8yo to get more on time, Inner Game of Tennis book drills – 100% on-time 100% effective with swing mechanics (not about swinging as hard as you can), take and control “A” swing – best swing, being on-time to that pitch,
  • At about 38-minute, 30-sec mark, Perry talks about over under load training, we talk about Axe Bat and DriveLine 20% over/under $600 system, Perry asked Gray Cook’s advice about over/under load training in 1992, Babe Ruth did overload training, end loaded is key, does Axe bat’s 20% over/under go far enough? No.  Is it effective? Yes, but it doesn’t go far enough, would you get stronger with light weight in gym?  Heavier weight is better, especially end loaded, hitter has to work their butt off with end loaded +10 and control line drives, hitters will “cast” with an end loaded bat – but hitter MUST keep that from happening, Perry over/under load study +10 and -10 results were astounding looking at video of players and data – consistency numbers went up and recruitment of lower half, fastpitch softball Frosh case study 6-weeks no change in mechanics went from 55-mph to 62 or 63-mph BES, Reactive Neuromuscular Training (RNT) – this is what overload training is doing, feeding the “mistake”, Cook bands, TheStartingLineupStore.com Anchor Bat +4 to +6 and -5 wood bats over/under load system, locked lead arm, end loaded bat, and releasing barrel into “belly button” catcher’s glove,
  • At about 58-minute mark, Perry’s effective velocity timing sticks, change length of bat and weight – hitter is learning to adjust timing, training body to be more sensitive to timing, using different size, color, weight balls, “Riiiiight Now” Drill for 6-8yos to train timing, keep conscious mind busy, so unconscious mind can get to work,
  • You can find Perry Husband at EffectiveVelocity.com, use EV25 coupon code for any of the online courses.  @EVPerryHusband on Twitter, and @PerryHusband on Facebook.
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