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Side Lean Drill

Why We Teach It: Side Lean Drill The Side Lean Drill at full speed helps the player learn to support their side bend with their back foot or go into...
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Why We Teach It: Hesitation Side Lean Drill The Side Lean Drill with Hesitation helps the player learn to support their side bend with their back foot or go into...
To access this content, you must purchase Rebel's Rack Movement Progression Certification Course, or log in if you are a member.

In baseball, we talk a lot about the backside.  We insure our students keep their weight back, turn their back hip, and thrust their hips from the back side.  Whether it is hitting or pitching, I would say 90% of power conversations are all back side induced movements.

What happened to the front side?

Sometimes as instructors we have to catch ourselves and remind our students we need to use our front leg, or “side,” and not be afraid of it.  That being said, trouble occurs when our body mass is pushed up onto our front side.  If you have read anything on this blog, you know this is a BIG no no.

We know that where a hitter starts his swing can mean everything.   Most People get caught up in what Mike Epstien calls ‘Style’ or the stance of a hitter.  Kevin Youkilis stands in the box flinching and twitching with a huge gap in his hands.  Then, just before his forward swing starts, his hands come together, his stride foot hits, and he’s in perfect Double Inside Load Position.

Kevin Youkilis Stance, Baseball Rebellion, Kevin Youkilis hitting mechanics, youkillis baseball swingKevin Youkilis Baseball Swing, Kevin youkilis Batting Stance, Kevin Youkilis baseball mechanics

Once the hitter has loaded his or her weight to the “double inside load,” it's vital the hitter then begins to transfer some weight back to the front side or hip, much like a pitcher with a good hip set to the front.  Now in these moments of shifting, we'll have slight head movement forward towards the pitcher, but remember this is NOT a push.  I like to refer to this as “riding out” the back leg.  Think of it as leaning into a steal of third base.

Front Side Baseball Swing, Robinson Cano Batting Stance, Front Leg HittingYou start your body momentum in a forward direction, but the majority of your power will remain back and coiled.  The hitter’s head, shoulders, and hands will remain back.  Any forward hand press at this moment will cause a serious loss in power because the hip thrust has not started yet.  This is illustrated very well here in Robinson Cano, who I believe is one of the best at this on a consistent basis.  He combines timing, momentum, and coiled power all at once.

The important thing to remember here is once the front foot is down and the shift to the front hip is done, there is a back angle created and there is ZERO head movement into the swing.  This allows a few very crucial points in a great swing.

  1. The backward body angle is created to keep the deep parts of the swing.
  2. We now have stored energy to help slightly turn the front hip back ensuring a power back hip thrust inward towards home plate and around the pelvis.

An important thought here is the front hip does go back a little but is more used to turn against or around.

Ken Griffey Jr Baseball Mechanics, Ken Griffey Jr Curveball, how to hit a curveball, baseball rebellion, front side adjustments baseball swingHere is when we have the powerful back hip thrust, pulling the back knee and foot forward.  Lastly, the strong front “hip set” allows the hitter to make the last split second adjustments to off speed pitches.  Think of it as a tap of the pause button while the hands and shoulders stay back in the stretched position and then violently explode into the turn.  We see this clearly here with Ken Griffey Jr.  on a curveball.

You can see Griffey’s front knee bend as the weight shifts to the font hip and he uses that energy to help pause and then thrust the back hip inwards towards home plate.  This reinstates we do not want to sit and spin on the back side.  Hitters that use the “sit and spin” method will be hard pressed to advance once the word is out they can’t hit off speed pitches.

When your player is working on his power hip turn, be sure to include the front side.  Now, when we see players with extreme push OVER the front foot through the swing, we have to fix that immediately.  Remember, once the correct spine angle is created from the front foot to the head, the player is back and should proceed into the turn of the hips, then the shoulders.  Sometimes we see players continue to go back as they go into the turn.  Teaching the player to get back to the front side will help adjust this move.  Just like we do not want players pushing forward as they try to swing, we also don’t want a player falling back.  Losing ground to the pitcher is also head movement and will result in a swing using all arms and wrists.

Learning how to get weight shift back to the front hip will ensure that the player continues to have a power hip thrust and stability.  Along with more power, the hitter will have the “pause button” ready in case of unexpected off speed pitches.

---JK Whited is a full time hitting instructor at Baseball Rebellion

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Drills for Better Upper Body Mechanics

The upper body plays a vital role when it comes to the swing. Many hitters struggle with upper body control and direction. This article gives you a simple training plan to help understand what role your upper body and how it can help with swing direction.

Often a hitter will miss-hit the ball due to poor upper body direction. This upper-body direction plan gives hitters a simple layout on how they use their upper body properly to hit the ball. If your hitters struggle with flying open or issues understanding how to properly side bend, then this article is for you.

Pre-Hitting Movements

Turn Work with the Rebels Rack

The Rebel’s Rack is a staple in our program here at Baseball Rebellion. Teaching rotation the right way and understanding the direction of the shoulders throughout the hitters swing is vital for a hitter’s success. In the videos below you will not only see how to use the Rebels rack but will also gain some more insight on further ways to use it.

Perform 10 repetitions at each pitch height. Make sure you are striding and moving the same way for each turn. Make sure you move at full speed and turn with the intent to crush the ball.

Med Ball Throws

Another tool we use here at baseball rebellion is Medicine Ball throws. This helps the hitter feel something heavy and truly gives them a good feel on what their rotation should feel like. It also makes things fun due to the fact the hitter is chucking something with their rotation.

Perform 5 repetitions at each pitch height. Throw the ball explosively into the wall and try and limit the pushing motion of your hands. Focus on your posture and hip rotation while keeping the correct side bend throughout your turn.

Tee Work

Opened Stance Tee Drill

This is a great drill For hitters who truly struggle with upper body direction in their swing. Move the tee up down, in and out. I would start taking 5 swings at each pitch location might be around 30-45 swings total, depending on how dedicated you are to getting better. Take the time to do the reps with the focus on being what I talked about in the videos!

Front Toss

The same rules apply here as well but now you are hitting a moving ball. It is key to get someone who is somewhat competent at throwing a front toss or you will get frustrated. Take 10 swings driving the outside, middle, and inside pitch.

Final Thought

Everyone says they want a good swing and wants this, that, and whatever. Most fail to actually do anything! These drills will help you understand what you actually have to do as a hitter to create a good swing. Include this routine in your training to get full benefits and focus on what i talk about in the videos and it will help. This is a simple way to get in some quality reps

How To Correct An Open Or Closed Landing

Landing in a good position, in line with the middle of the field, and with a strong foundation, is the start to every great swing. So, when we land with our hips already open or closed off, we are setting ourselves up for failure from the start. Doing either of these things could cause you to have bad direction, less power, and less time in the zone.

When we step open, or commonly referenced as “stepping in the bucket”, our hips will begin to open prematurely. When this happens, we lose the stretch created throughout our load and our barrel will follow the direction that our hips take, causing us to have poor direction through the zone. This bad direction will also leave us wondering why we can’t get to pitches on the outer half of the plate.

Luke Davis gif

As you can see Khris Davis steps open and he does this on just about every swing. From 2016-2018 he tore the cover off the ball and made a name for himself. With the position his stride puts him in it forces him to side bend way more than most to be able to cover the outer part of the zone which many people would not be able to do because of physical limitations.

When we close ourselves off in our stride, it will cause our rotation to be slower and our front hip will stop us from being able to finish our turn. This will leave our hips closed at contact and our barrel pushing towards the opposite field gap. When our barrel pushes through the zone it causes us to take away the inner part of the plate and take a lot of balls off the hands.

Luke Altuve

For some, like Jose Altuve, this can be a beneficial move because it helps the hips to decelerate. If the hips do not decelerate then the barrel cannot accelerate as fast. The people who this stride could benefit are individuals with hypermobile hips, which is kind of like being double jointed. People who are hypermobile need extra help to decelerate their turn. With that being said, this is not going to benefit the majority and will actually cause harm to the speed of rotation. 

Luke Arozarena

The reason we want to stride in line is the same reason why you tell pitchers to step towards their target. It keeps everything in line to the direction they want to throw. Just like the examples I have shown you above of some of guys that can get away with these flaws, there are elite pitchers and throwers that can as well. However, just because Chris Sale can step crossed his body, doesn’t mean that Johnny from next door should be trying to do the same thing. The elite players who can get away with these strides are either helping to correct a direction problem or they’re athletic and flexible enough to get away with it. So, for the other 99% of us, a good stride in line with the pitcher is important to hold good direction.

Drill To Correct Stride Problems

Correcting this problem is easier than most mechanical adjustments; it just takes awareness. The reason why we do it on a wall or cage net is so we can tell if we’re loading correctly and see where our stride is. 

Just remember this one tip, stride in line so you can have a good time!

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My Post

Get A Better Launch Position With This Drill

The hip hinge is a vital part of having a powerful and consistent swing. Most young kids have a tough time figuring this out because they have yet to step in the weight room. Therefore, as an Instructor I have to get a little creative with how I can get hitters in the positions they need. Every hitter responds differently and this drill below may just help your hitter to get that swing they desire.

My Post (5)

How To Correct An Open Or Closed Landing

The position we land in can set us up for success or failure right from the start. If we begin our swing from an open or closed stance, this will dictate the direction of our swing no matter how good the movement is. Just like when throwing a ball, you want to stride towards the target so you can be more accurate.

Front Shoulder Flying Open During The Swing

As a hitting instructor, I have had many people reach out to me about drills to help their hitters stop spinning off the ball. First, we have to understand why this happens. Secondly, we have to understand how to correct it. 

I’ve used various drills for this problem to help hitters. For this issue, I use these two specific “cues” to stop them from spinning off the ball.

Keeping things simple with these two cues will make your hitters more efficient in the cage and on the field. 

Flying Open Cue #1- “Back Shoulder to Second Baseman”

Without Rack Bat

Flying Open Cue #2- "Front Elbow Up"

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3 Tee Drill

Get Consistent Hard Contact with the 3 Tee Drill

If your hitter struggled to make contact to all fields last season check out our version of the 3 tee drill series & how it can help them develop a consistent bat path

Do you know today’s most commonly used hitting terms?

If not, this article will be extremely helpful for you. It’s important for moms, dads, coaches, and players to understand these terms. Knowledge is power, and knowing these terms and what they mean will help everyone learn faster and share hitting information better.

Exit Velocity

Exit Velocity: The speed the ball comes off the bat, this has nothing to do with the bat itself, just the ball once it’s hit. Another term that means the same thing as Exit Velocity is Ball Exit Speed

100mph Exit Velocity

Bat Speed

Bat Speed: this is the speed at which the bat is swung.  This has nothing to do with Exit Velocity of the ball as Bat Speed is only about the bat. Another term that means the same speed as Bat Speed is Swing Speed.

74.2mph Bat Speed

Launch Angle

Launch Angle: The angle at which the ball leaves the bat once it is hit.  Every ball has a launch angle, grounders are negative angles to slightly positive angles (-90 degrees to about 6 degrees). Line Drives are about 7 Degrees to about 24 degrees, and fly balls are higher than 25 degrees generally. Contrary to popular belief, there is no such thing as a ‘launch angle swing’. Another term that means the same thing as Launch Angle is Exit Angle.

30 degree LA

Attack Angle

Attack Angle: This is the angle from when the bat enters the hitting zone until contact with the ball. For example: if you swing down and chop at the ball, your attack angle will be a negative number (-15 degrees). If you swing flat and level to the ground it will be 0 degrees. And if you swing upward it will be a positive number, anywhere from 1 to about 25 degrees. Contrary to popular belief, Pop-ups are mostly caused by negative or flat attack angles. Alternatively, line drives and hard grounders are from positive attack angles. Another term that means the same thing as Attack Angle is Swing Plane Angle.

Attack angle/wing plane 16 degrees attack angle

Pitch Plane

Pitch Plane: This the angle that a pitch comes in on, in the major leagues, most fastballs come in between -4 degrees and -8 degrees. The best contact hitters have attack angles that are opposite of these numbers. Home run hitters tend to have higher attack angles than the pitch plane so they have more swing and miss in their swing.

Pitch plane

Area of Impact

Area of Impact: this is how long the bat is in the hitting zone and behind the ball. A perfectly matched attack angle to pitch plane has the longest area of impact, which is around 3.5 feet.

Area of Impact

Hip Hinge

Hip Hinge: this is bending at the waist towards home plate from your stance position. Another term that means the same thing as Hip Hinge is Pelvis Bend.

Hip hinge

Side Bend

Side Bend: this is bending towards home plate at the contact position.  The body has rotated to this ball now so the hip hinge in the stance has transitioned to side bend. Other terms that mean the same thing as Side Bend are Pelvis Side Bend or Torso Bend or Inward Tilt.

Side Bend

Hip and Shoulder Separation

Hip and Shoulder Separation: this is the angle of the front of the pelvis compared to the angle to the shoulder girdle/collar bone of a hitter or thrower.  Generally, the more different the angles of the chest and hips, (more open for hips and more closed for shoulders) the harder a player can swing a bat or throw a ball. Another term that means the same thing as Hip and Shoulder Separation is X-Factor Stretch.

Hip and Shoulder Separation

Hopefully, this article has cleared up some of the murkiness of the internet in regards to hitting terms.

At Baseball Rebellion, we want people to feel included in our discussions instead of excluded by hard to understand terms. If there are others you think we should list and identify, please comment below.

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What Exactly is the Rebel's Rack?

One of my favorite movies of all time is an old golf movie, “Tin Cup”. In the movie, golf instructor Roy McAvoy is struggling to find his swing days before the biggest tournament of his life. He resorts to a contraption of a golf device to find his once sweet swing. If you have been around Baseball/Softball long enough, you’ve seen many devices very similar to this that guarantee results...

4687f91b1440b243cdc63f4163f3a7a2

...And to be honest, that is exactly what I thought of the Rebels Rack before I started working at Baseball Rebellion. But then I learned how valuable it really is...

First Impression

I played with a Baseball Rebellion trained hitter on a collegiate wood bat summer league team. I noticed that every day before batting practice he had this crazy looking red bar that he would spin around on. That’s how I saw it. I thought it was just some gimmick device that didn't help. Yet every night the lineup was posted, who do you think was hitting 3rd?  That limited engagement and youthful ignorance is how I saw the Rebels Rack, until I got the opportunity to see it in action every single day.

The Need For Speed

In my 3 years at BR, I have seen this once crazy red bar, improve the turn speed of every single hitter in our building. And every single hitter is not an exaggeration. Since working here, every first-time client has shown improvement by using the rack. I remember asking, “What else is there to this?” and the answer is nothing.

The rack gives the hitter no choice but to learn to turn their body faster. The faster the hitter is able to rotate their body, the faster the bat moves. The faster the bat moves, the more opportunities they give themselves as a hitter. Rotational speed is a skill that must be learned and continuously trained. We do that using the rack. One question we always get is, “well I can just use a dowel rod or PVC pipe, right?”. These two devices can bring some of the same benefits as far as rotation. However, what they don't offer is the posture training involved with the rack. Because of the shape of the rack and the requirement of the player to pull back on the rack to hold it, they are training to maintain good posture without knowing it.

Move To Duplicate

We all know there's more to hitting than just speed. So how does the Rack help in other aspects of hitting? By using the rack you are able to move and rotate your body into optimal positions without the constraint and worry of hitting well. Whether it is a stride, posture, side-bend, or balance issue, it can be addressed by using the rack.

final stride (rack)
mid turn (Rack)
Finish (rack)

We are able to teach our hitters to get into the same elite positions that the best hitters in the world do through our Rebel's Rack work. The difference is we can do it at a full rotational speed, which translates quicker, and more efficient than walking through the process.  

Can I Hit With It?

Every hitter wants their training to involve hitting. They want to see that what they're doing is improving actually hitting the ball. So how do we adopt the Rack to be more inclusive to this? We have created the Rack Bat. The Rack Bat allows the hitter to feel the speed of their turn while matching their posture and side bend according to pitch location. This creation gives hitters the ability to improve the speed and accuracy of their turn, while performing the task of hitting an object.

Gimmick Tool, Or Key To Unlocking Rotational Speed?

Some of you may read this article and still see the Rebels Rack as a gimmick, and that’s fine. I thought so at first as well. And then I saw it take a college team from 14 home runs in an entire season to 368 the last 3 combined. I’ve seen it work with youth, middle school, high school, college, professional, softball, slow pitch, senior league, golfers, and even cricket players. Rotational speed is a trained skill. Train it or get left behind.

To see more drills with the Rebel's Rack, click here.

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Nutrition for Baseball Players 

For baseball players, the end of the Fall season means it is time to start setting goals for the off-season. Whether it’s gaining or losing weight, increasing velocity, or just getting stronger, the Fall is the time to start making these changes. 

Nutrition often plays a large role in attaining your off-season goals. In the baseball world, nutrition is often overlooked, and not on purpose. It's just not always convenient to eat a well-balanced healthy diet with hectic sport and school schedules. Baseball players know that nutrition matters, yet have no idea what to do when it comes to nutrition.

I often see the struggles baseball players face every day when it comes to nutrition, and I have lived it myself as a former player and coach!

Why Nutrition Matters to Baseball Players

As a baseball player, you have the power to improve your performance through food. You must have plenty of the right foods to compete at your highest level. The stress you endure through sport and school increases your nutritional needs.

This is why Mike Reinold and I developed The Champion Baseball Nutrition for Performance eBook. This eBook will help guide you in making smart nutrition choices throughout your competitive years and set you up for a lifetime of healthy habits. 

As a former baseball player who has played at the collegiate and professional levels, nutrition was always something I personally struggled with. I never took it seriously in growing up, and never understood how much nutrition could impact my performance on the field. 

Champion Nutriton Buckets

This was what my day looked like when I was in high school. I would skip breakfast. Have junk food for lunch. Get home and microwave some pizza, nachos or hot pockets Have dinner and repeat. 

My body composition was obviously not the best, and my performance began to deteriorate. I had no idea what to do, how to eat, or what to eat. That carried on into showcases and camps. Then I had a college coach walk up to me while I was drinking mountain dew. This coach told me they liked my skill, they liked how I pitched in the game, but he was disappointed with my food decisions. He made it clear, they are recruiting me to come to their school and be there for 4 years on my own and making my own decisions. 

That was my wake-up call.

...But I Still Didn’t Know What to Eat or How to Eat! 

So, I did what most do. I went online and found some articles and began to make changes here and there. There was SO much information out there though. Most of it was very opinionated, or quick fix diets, or take a bunch of supplements. 

So, while I tried to make changes, I fell back into old habits as it was easy. Once I got to a higher level of baseball, I realized how serious everyone was at taking care of their bodies. We were lucky, we had a team nutritionist. Most do not. Our nutrition coach helped changed my eating habits, and begin to change my performance and recovery. I went from a bad body composition to a stronger and less injury-prone player. 

Once I got done playing, I got into baseball coaching and strength training. I began to see the same problems I faced as a growing athlete. Players knew that nutrition mattered, yet had no idea what to do when it came to nutrition. 

I wanted to make a difference and help baseball players navigate their nutrition. The Champion Baseball Nutrition for Performance Program helps address the problems we've seen in many baseball athletes. Nutrition is often overlooked, and not on purpose, it's just not always convenient to eat a well-balanced healthy diet.

The Champion Baseball Nutrition for Performance eBook 

The Champion Baseball Nutrition for Performance eBook contains science-backed information and studies written with young athletes, parents, and coaches in mind. The goal is to provide you with clear and easy to understand information. To educate you about nutrition and how it affects the body and your performance.

This eBook will provide you with the education to start making changes to improve your baseball performance. No matter what issues you might come across, we've got you covered!

This 89-page eBook will provide you with the education to start making changes to improve your baseball performance. No matter what issues you might come across, we've got you covered!

Champion Baseball Nutrition for Performance eBook iPad, iPhone copy

Here are some of the items you will learn about in The Champion Baseball Nutrition for Performance eBook:

  • Learn How to Eat With a Purpose
  • Sport Specific Needs of Baseball
  • How to Create a Well-Balanced Meal
  • Learn How Food Fuels Your Baseball Performance
  • Game-Day Nutrition Tips
  • Grocery Shopping List to Take With You
  • ...And so much more!

Special Savings For Baseball Rebellion Readers! 

Getting your nutrition dialed in is a very important step in enhancing your baseball performance, but when used in combination with a baseball-specific training program you'll see even better results, especially for the long term. 

Nutrition is extremely important for baseball players, not just in the off-season, but all year long. This is why Mike Reinold and I put together this eBook to help as many baseball players as possible. To celebrate the partnership with Baseball Rebellion, we are offering it for 10% this week only!

Click to Save 10% Now and Purchase Today

Author Information

Nick Esposito Head Shot

 

Nick Esposito is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) and a Precision Nutrition Certified Coach at Champion Physical Therapy and Performance, located just outside of Boston Massachusetts. 

As a strength coach at Champion Physical Therapy and Performance, Nick oversees the Sports Performance and athlete training programs. He works with a variety of athletes from youth to professional, with an emphasis on baseball players ranging from youth, high school, NCAA, MiLB, and MLB. 

Nick also works closely with the Physical Therapy Staff and Mike Reinold at Champion Physical Therapy and Performance to help transition injured athletes, specifically baseball players, from physical therapy back into the gym and onto the field. 

For questions, you can reach Nick at nickesposito@champ.pt

 

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3 Tee Drill

Get Consistent Hard Contact with the 3 Tee Drill

If your hitter struggled to make contact to all fields last season check out our version of the 3 tee drill series & how it can help them develop a consistent bat path

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Baseball Rebellion Weekly Review

We encounter hundreds of clients a week here at Baseball Rebellion. Each with their own individual program set up to ensure they maximize their development.

Different athletes require different cues and drills to help them learn. Each day we post a different drill that was used in lessons to help a certain hitter achieve the change they are looking for. This article reviews each drill and explains how they can help your hitter. 

Understanding Early Connection 

Watch Early Connection Drill Video- Tap to Expand

Heel Connection 

  • Control the load of the back hip into foot strike
  • Maintain balance during the stride
  • Allows for the back foot to remain stable throughout the loading process
Watch Heel Connection Drill Video- Tap to Expand

Stop Swings 

Watch Deceleration Drill Video- Tap to Expand

Banded Back Hip Load 

  • Allows for proper sequencing
  • Maintains heel connection through the stride
  • Forces the hitter to maintain the proper direction
Watch Back Hip Load Drill Video- Tap to Expand

Exaggerated Out Front Tee 

Watch Out Front Tee Drill Video- Tap to Expand

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3 Tee Drill

Get Consistent Hard Contact with the 3 Tee Drill

If your hitter struggled to make contact to all fields last season check out our version of the 3 tee drill series & how it can help them develop a consistent bat path

How To Stop Hooking Foul Balls

"Well anybody can pull the ball". This often said phrase may just be the most incorrect statement related to hitting. While any hitter can hit the ball to their pull side, only few can do it correctly and with power. Often times the hitter is either trained and forced to hit the ball backside or don't release the barrel well enough to pull it effectively.

The Direction Drill uses constraints to force the hitter to stay through the path of the ball instead of rolling their hands and pulling the bat through the zone instead of turning it.

5 Ways This Drill Forces You to Hit For Hit For More Power with Less Foul Balls

#1: Keeps the Bat On Plane with the Pitch Longer

The constraint of the noodle forces the hitter to keep their barrel through the zone and on plane with the pitch for a longer time. If the hitter is in and out of the zone too quickly they will pull their hands across their chest towards the pull side too early.

The Feedback

By doing so with the noodle there, the bat will hit the noodle and knock it over. In order for the drill to be done correctly, the hitter must keep the bat over the noodle with allows for a better bat path.

#2: Helps Hitters Upper Body Posture

This drill forces hitter to use better posture (Hip Hinge and Side Bend). With the hitter forced to not swing around and into the noodle, they must use their posture and keep their back shoulder over the plate to allow the bat to move correctly.

#3: Eliminates "Pushing The Knob" Towards the Ball

A hitter that allows or pushes their head forward inside of the turn puts themselves at a great disadvantage. A head forward positioning in the stride leads hitters to be flat or even down through the zone with their bat path.

Body Posture

A forward head position while doing this drill will make it extremely difficult for the hitter to keep the bat above the noodle.

#4: You Can Hit and Drill at the SAME TIME! Wahooooo

Many people want to see immediate improvement and implementation with their drills. This drill allows the hitter to take their normal batting practice with both visual and constraint cues!

#5: Provides Immediate Feedback

Evaluating the success of this drill is pretty simple. If you hit the noodle in the swing, you're doing it wrong. Don't have to pick up the noodle after every swing, keep going you're getting better.

Evaluating the success of this drill is pretty simple. If you hit the noodle in the swing, you're doing it wrong. Don't have to pick up the noodle after every swing, keep going you're getting better.

The Direction Drill in Action

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Stop Flying Open- The Pump Fake Drill

Many hitters of all ages do not always get to the best position when their front foot lands.  Keeping the body loaded throughout the stride is crucial for hitters to truly perform their best.  With this “pump fake check drill,” you will help your hitters gain more awareness of where they actually have to be when their front foot gets down.  

The Swing that Never Was

Whether you’re big, small, strong, or weak it really doesn’t matter if you do not get the body ready. 

Something that needs to be addressed to any hitter who is looking to improve their swing is the ability to stay loaded before the front foot gets down.  I have talked about this before and to truly fix this problem you as a hitter need to educate yourself and then change! Check the video out below for further explanation. 

3 Focus Points for the Pump Fake Drill

1. Body Awareness: 

  • For athletes to actually make changes they have to see and feel the difference of what is right and wrong. 
  • Since we will pump fake the hitter and then see where they land if done correctly they will know and see and vice versa. 
  • The goal is to change for the better, the way you do that is to fail and try again. 
  • Therefore performing this drill will help hitters decipher the difference between what they are doing and what they actually have to do. 
  • Trust the process these things take time

2. Fully Loaded: 

  • With the body in a better position in regards to hip hinge and shoulder angle at landing this truly will set your hitter up for more success. 
  • Not preparing the body correctly when hitting does nothing but frustrate a hitter more. 
  • Therefore paying attention to your rib cage and shoulder angle will allow the hitter to have better direction in their swing.

3. More Power: 

  • Since the hitter will actually be prepared properly not only will theory become more consistent but will gain some power from this as well. 
  • With the hitter landing ready and loaded it allows them to let everything flow properly in their swing. 
  • After you have mastered the hinge and stride check out how you can add even more power by building the engine in your swing even further.

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3 Tee Drill

Get Consistent Hard Contact with the 3 Tee Drill

If your hitter struggled to make contact to all fields last season check out our version of the 3 tee drill series & how it can help them develop a consistent bat path