Reflex Mechanics 101

STEP 1: REFLEX MECHANICS 101

MULTI-SWING METHOD HITTING PROGRAM

Simple drills for beginners, and professionals; covering the basics of reflex mechanics, to hit a dominant fastball. First-Timers, visit our Hitting Crash Course, before starting the program.

Also available in PDF.

OVERVIEW

Drills: 5
Time: 20 minutes
Purpose: Coach the basics of reflex mechanics, excellent to hit a dominant fastball.
Created By: Clinton Balgera, inventor of the Laser Power ST, and founder of the Multi-Swing Method.

Simple drills for beginners

Drill 1

Squeeze the ball
  • Sets: 2
  • Repetitions: 10

TIPS

  • In the batting stance, engage your core/stabilizing muscles.
  • Bending “knees over toes,” triggers the weaker joints/muscles to hold your weight; disconnecting from your power source.
  • Spread out past shoulder width.
  • Tilt slightly forward, placing weight on the front inside balls of your feet.
  • Squeeze your knees toward the center of the balance ball.
  • Hold for 10 seconds; release, and repeat for 10 repetitions.
  • Remove the ball, imagining the ball is between your legs, squeezing your knees toward each other.
  • Loosely grip on the bat, relaxing the shoulders, and arms; both eyes facing the pitcher.
Simple drills for beginners
Simple drills for beginners
Simple drills for beginners

Drill 2

Connect, lift, and turn
  • Sets: 2
  • Repetitions: 10
rotation drill
turn the body from your core
turn the body from your core
turn the body from your core

TIPS

  • The right-hand hitter holds the bat in the right hand, placing your elbow above the hip; the opposite for a left-hand hitter.
  • The right-hand hitter lifts the right leg, balancing; bringing the knees together. The opposite, for a left-hand hitter.
  • Balancing, turn the body from your core/hips; “staying connected,” with the elbow. Repeat for 10-20 repetitions.

Drill 3

Load, turn, hands back
  • Sets: 2
  • Repetitions: 10
rotate drill
load turn hands back drill
load turn hands back drill
load turn hands back drill

TIPS

  • Spread out, loosely grip the bat, relaxing the shoulders, and arms; both eyes facing the pitcher.
  • Start the load using your core, turning the front knee in.
  • Avoid “knees, over toes;” instead, load against the back foot, engaging your core, and improving balance. Why? Loading “knees, over toes” disengages the core muscles, decreasing your bat speed, power, and triggers mistakes, such as; jumping, dipping, and pulling out of the swing.
  • Turn the back leg from your hips.
  • Keep the hands back, and don’t swing.

Drill 4

Hips before hands
  • Sets: 2
  • Repetitions: 10
Hips Before Hands Drill
Hips Before Hands Drill
hips hands hitting drill
Hips Before Hands Drill

TIPS

  • Reduce the influence of the arms, adapt, and use your powerful core muscles (adaption method).
  • Exaggerate the timing of your swing, turn from the hips, pause, move the hands.
  • Allow the core to control the back leg turn. Producing the speed for momentum, critical to spinning on your toes; creating weightlessness.
  • Coaches, double-check the back foot is spinning on the toes, and the heel is vertical.
hips hands

Drill 5

Putting it all together
  • Rounds: 3
  • Swings Per Round: 10
  • Options: Side-Toss, front-toss, and tee-drill
step hitting drill
basics of hitting
basics of hitting
basics of hitting
basics of hitting

TIPS

Combine the technique from your previous drills, hitting lasers!

  • Drill 1: Spread out, imagine, squeezing the balance ball between your legs.
  • Drills 3 and 4: Lifting, and turning the front leg; to load your swing.
  • Drills 2, 3 and 4: Turning the back leg from your core, starting the swing; keeping the hands back.

YOU CAN’T GET TO POINT B IF YOU SKIP A

Before training a loopy, elongated “home run swing,” it’s critical to learn mechanics to hit a dominant fastball; the “core swing” is your foundation swing, providing a “fallback” when facing the best pitchers in your league.

Q: What are the advantages of our Exoprecise hitting products?

A: Players are ahead of the curve.

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