Tag Archive for: slow it down

Want To Move Better? Simple Adjustments To Move Like Today’s Best Hitters

What Smokin’ Joe Frazier, China’s Tai Chi, the Headspace meditation app, and Ted Williams have in common will become clear moving through this post, I promise.

But first, here’s the glue that connects all these seemingly random things…

I recently stumbled onto a post titled, “Want to Move Better? Use These 5 Simple Adjustments to Start Moving Freely” by Ryan Hurst, who’s co-founder of GMB Fitness (Gold Medal Bodies). They focus on Gymnastic type movements.

The first time I read through it, I thought, well this could help hitters…

The second time I read through it, I thought, dang, this could REALLY help hitters…

And then the 3rd, 4th, and 5th times, in my head I screamed, “DUDE!!”

Which is WHY I’m bringing it’s information to the attention of my coaches.

Here’s what I have for you…

• Some quick notes from each of the five main points of the Ryan Hurst GMB Fitness post above,
• Supporting videos that help put the ideas into “hitting” terms, and
• A few resources I think are becoming more popular in helping hitters control their breathing (VERY IMPORTANT as you’ll soon see).

ENJOY!

 

1. Slow It Down for Instant Awareness

• Being mindful is really the key to better movement.
• Pay attention to how your hips are moving, your weight distribution, your eye gaze, and your breath.
• Slow down your movement and you’ll be able to pay better attention to the details.

I’m not sure on the name, but I once heard boxer Joe Frazier used to practice a super slow motion punch that would last 20-minutes!  Talk about slowing it down for instant awareness.

Here are swings from different angles to practice specific movements in slow motion…

2. Use Your Hips for Instant Power

• Hips are your body’s center of mass.
• The better you can initiate motion from this point, the more efficient your movements will be, as you’ll move with less wasted action.
• With any stepping motion, rather than your feet propelling you forward, you want your hips to lead.

Yes, I agree with Ted Williams when he said the “Hips Lead the Way”.  But even before the pelvis begins to turn for a hitter, the front hip MUST lead the way during the stride.

Watch this short 1-min Justin Turner slow motion swing video I put together for you, and key in on how his front hip initiates his pre-turn movement in the stride…

3. Use Visual Aim for Instant Control

• Head is hardwired to follow your eyes, and the body is hardwired to follow your head. Basically, the body will follow the eyes.
• If your eyes are not gazing in the right place, you won’t be able to control your body properly.
• If you want to move better, think of it this way: your eyes should always be pointed where you want your spine to be.

This is WHY hitters who “pull their heads”, go chin to chest, back ear to back shoulder, or nose to sky at impact is not good.

My good friend Matt Nokes at Hitting Solutions calls this “swinging across your face”…this cue will help correct pulling the head.  The best hitters “keep their head in the fire”, as Nokes says.  Control the head, and hitter controls the direction and “squaring-up” of impact.

Watch this head movement modeling video of a few top MLB hitters…

4. Notice Weight Transfer for Instant Agility

• The correct transfer of your weight is the beginning of a smooth and controlled motion.
• While side stepping (or lunging) to your right, notice that you shifted your weight to the left a split second before you went to the right? It’s a natural loading response that you do without even thinking about it.
• With any movement, if your body’s natural weight transfer mechanisms are not working properly, it will hurt your balance.

This is natural weight transfer behavior coaches!! If any hitting coach tells a right handed hitter to NOT shift their weight towards their right leg before striding to the left, then RUN FOR THE HILLS!!!

Watch the following three-in-a-half minute video from Master Wong, founder of Tai Chi Combat (over 1.4 million subscribers to his YouTube channel!!), performing a beginner’s Tai Chi movement.  Notice the split second weight shift one way, in order to go the other way…

5. Breathe for Instant Poise and Calm

• Difference between holding the breath and bracing during movement…for skill-based movements holding your breath isn’t going to help.
• Breath holding and hyperventilation are signs of anxiety, but in that wonderful body-mind connection loop, it can also create anxiety.
• Poor breathing creates feelings of anxiety, anxiety, creates tension, and unmediated tension causes poor movement. Smooth and purposeful breathing leads to smooth and purposeful movement.

This is “bigly”!  The leading resources for this are the following guided meditation apps:

• Headspace (I’ve been using this one for the best 3 years), and
• Calm

I can’t speak for the Calm app, but Headspace is not Eastern “woo-woo”.  It focuses on controlling the breath, being aware of the breath, and the use of visualization practice.

These are second-to-none resources for reducing rapid breathing during competition or any other signs of anxiety.

I think this quote bares repeating because it’s VERY important for hitters:

“Smooth and purposeful breathing leads to smooth and purposeful movement.”