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Rebel’s Rack Results: More Exit Velocity and Distance in Just One Lesson

Written By: Chas Pippitt

Baseball Rebellion's Movement Progression Makes Hitters Better.

When Kylie of Orange High School, located in Hillsborough, NC, came in for an evaluation, Kylie and her parents had no idea what they were getting into. She’d played softball in Orange County for a few years and had just moved up to the Challengers team. Because of this increase in competition, she and her parents wanted to make sure she got some instruction.

Evaluation Day: March 21, 2019

As always, no changes are made during an evaluation. I highlighted her swing against another HS player that was about her age and size. What Kylie and her parents noticed was a clear difference in aggression. Because of this, the demo swinger’s hits were going over 15-mph faster and up to 90-feet further. Kylie and her parents decided to enroll in the program (which you can now do at home!) and off they went.

Kylie's Evaluation Video
Kylie's Evaluation Video

First Day Back: First Lesson March 27th, 2019

Kylie came back on March 27th and had her bag, bat, and gloves with her. I smiled and told her she wouldn’t need those, and got her mother a chair so she could watch. Then, we headed over to the Movement Wall, where all of our initial movement and Rebel’s Rack work takes place.

After Fitting Kylie with her Rebel’s Rack, we began to learn to stride.

Initially Skeptical

Kylie was unsure of exactly what we were doing. Obviously, she was confused that we were not in a cage and using a bat. Because of this, I reassured her we were ‘learning to turn’ not ‘learning to hit’. She used the "LINE” and started to stride heel to heel.  After a while, we introduced a hesitated turn.

Starting Slow

When Kylie started to try to turn, she was very slow with not a lot of aggression. The slowness of the turn caused her head to go forward and her turn to be incomplete. Eventually, she realized that when she went faster, she actually did the turn better! Much like trying to ride a bike slowly, the body struggles to pull the back foot forward when turning slowly. The speed of the turn is what allows the back foot to move forward while the head stays still. No speed means no chance for correct movements.

As you can see below, the turn on the left is one of Kylie's first rack turns. She shoots her head forward, moves very slow and drags her back foot on the ground. The turn on the right is only a few minutes later after a few verbal internal cues. She turns much more aggressively, keeps her head still and fires her back foot up and over the line.

Kylie GIF

Fast To The Finish, By The Finish

Finally, Kylie started to trust herself and me enough to go fast in her turn. You can see here the way this speed causes that back foot to float off the ground; something that not every hitter is used to. Because of this change, many athletes (including Kylie) feel like they are ‘falling’ back when they initially learn the BR turn, and we show them how their back foot needs to gain ground. The only way to complete the Rebel’s Rack Progression correctly and stay balanced through it is to go fast. You can see the way Kylie instinctively stands up to stay balanced on the left. But once Kylie trusted the movement and went fast with her turn, she was surprised at how balanced she felt. Because of that feeling of speed and balance combined, she went even faster, and quickly improved to what you see on the right.

Homework on Land, Homework at Sea:

At the end of the lesson, Kyle got her medium Rebel’s Rack and I told her to do 1000 turns before next week. Her mother said that it would be 2 weeks before I saw her again as they were going on a cruise (tough life!). Because of this, I upped her homework to 2000 turns. Kylie asked, “what if I can’t take the Rack on the boat?”.  I told her to “find a way you CAN get better instead of a reason you CAN’T”.

2nd Day Back: First Time in the Cage April 8, 2019

Kylie entered the training area with her dad while I was in another lesson. I told her to head over to the Movement Wall and start her Rack Progression. After finishing my lesson, I greeted her dad and headed over to talk with Kylie. Korey Reed, a BR Certified instructor from West Virginia, was shadowing me. I told Kylie to ‘show me her homework”. She asked a question, I ignored it, and repeated, “Just show me your homework.”  She did 2 turns, they were great, I knew she put in the work, so we went over to the cage to hit.

When The Work Gets Done, The Hitting Gets Fun

I had Kylie do eight Rebel’s Rack Timing Turns and then I asked her if she was ready to turn. She said yes, so I told her to get her bat and prepare herself to turn as fast as she could. Her very first swing she hit the ball 57-mph. That’s 7-mph harder than her hardest hit at her evaluation. As you can see from the video, we changed nothing about her stance or hand position. So how did her velocity jump so much in literally one swing?

Kylie 170 feet

Deliberate Practice and Verbal Cues

The Rebel’s Rack Progression is based on how people actually learn new tasks that are not hard-wired into healthy humans. Chunking up movements, combining them when ready, and then speeding them up. Constant reinforcement happens here, both with visual cues (given by a mirror) and verbal cues (given by a coach). Instead of the athlete guiding themselves, at the formative stages, the athlete must BE GUIDED. This is exactly why we created the Movements That Made The Rebellion Certification so that you can teach your players just like we would.

End of Lesson Comparison: Video and Hittrax Data

The improvements Kylie made with just this one lesson and some practice at home are incredible! I wanted to highlight a few things so I made this short video for you. 

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One thought on "Rebel’s Rack Results: More Exit Velocity and Distance in Just One Lesson"

  1. andrew sliwkowski says:

    Chas, well done!!! …

    In his article “The Role of Deliberate Practice in the Acquisition of Expert Performance”

    Ericsson#1 identified four key elements of deliberate practice
    1. Motivation
    2. Knowledge\
    3. Immediate/Future feedback of performance
    4. And repetition quality, “i am doing this right”, “do I have a physical, range of motion ,flexibility, (kind of like they do in golf,www.mytpi.com)
    That limits my abilities to perform the movement “correctly”

    Any thoughts on how to get immediate feedback (1 thing i learned is a mirror, and side by side video comparison) …
    On one’s own the rack turn speed
    (Force multiplier- 1-2 mph in turn speed ~ 20 mph bat speed. ?

    One idea i wanted to get your ok on, is using rebel rack,rat bat, and line drive pro attached to the rack bat as a way of measuring (poor mans hitrax). , not as easy as it sounds.

    #1
    http://projects.ict.usc.edu/itw/gel/EricssonDeliberatePracticePR93.pdf

    K. Anders Ericsson, Ralf Th. Krampe, and Clemens Tesch-Romer

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