Below are hitting drills for beginners, and professional players; wishing to revisit the core principles of fastball hitting; automatic/reflex mechanics. If you are hitting for the first time, visit our Hitting Crash Course, before starting the hitting program. Step 1, provides once-off exercises, coaching the foundation of, automatic/reflex hitting mechanics, after which, start from our step 2 hitting drills.
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.
Engage your core muscles in the batting stance working your stabilizing muscles; groin, and glutes. Opposingly, 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 centre of the balance ball, release, and repreat for 10 repetitions.
- Remove the ball, imagining the ball is between your legs, squeezing your knees toward each other.
HItting Drill 1
Squeezing your knees toward the middle of the balance ball.
- Sets: 2
- Repetitions: 10
USING CORE MUSCLES TO CONTROL YOUR POWER SWING
LEARN HOW TO ROTATE YOUR BACK FOOT FROM YOUR HIPS, AVOID TURNING FROM YOUR KNEE
Core And Rotational Hitting Mechanics
The best way to improve core power and teach rotational hitting mechanics is to reduce the influence of the arms and shoulders, adapting to swing with your powerful core (adaption method). Opposingly, other rotational hitting aids restrain your hips, reducing critical speed for momentum; which allows you to spin on your back toe, by taking the weight off your foot.
Hitting Drill 2
Turing your core, and staying connected.
- Sets: 2
- Repetitions: 10
GIF: How to practice the Core Turn drill, using a left hand hitter as an example; right hand hitters pick up your right leg, and turn, holding the bat in your right hand.
SMALL SWING LOAD FOR BIG TIME POWER
USING YOUR CORE TO START YOUR BASEBALL SWING LOAD
Start your swing load using your core, turning your front knee in, turning your back leg from your hips; keep your hands back, and don’t swing.
Once again, avoid “knees, over toes;” instead, load against your back foot, engaging your core, and improving balance.
Why? Loading “knees, over toes” disengages your core muscles, decreasing your bat speed, power, and triggers mistakes, such as; jumping, dipping, and pulling out of your swing.