FOR ADVANCE PLAYERS: TOP HAND RELEASE SWING

TO MAXIMIZE YOUR SWING AND GET THE FULL EXTENSION - YOU MUST RELEASE YOUR TOP HAND. BELOW ARE A FEW PITCHER OF PRO PLAYERS / ULTIMATE CLIENTS  IN ACTION.    LOOK BELOW FOR A COUPLE OF TIPS AND EXPLANATION.

NOTE: WE TEACH BOTH STYLE - TOP HAND RELEASE SWING OR TOP HAND DOMINANT SWING - WHATEVER WORKS BEST WITH THE CLIENT - WE WILL CUSTOMIZE FOR EVERY INDIVIDUAL- 

          

 

     

 

 

 

 

Albert Puljos with the Top Hand Release    /  Andrew Johnson from Branford High - Does the Release

  

      

A-Rod Using the Legs and getting extended      Daniel Lawler  11 U using his legs and getting extended

       

Soriano - Using legs and getting extended         Nick 12 U using his legs and getting extended                                     

      

A-Rod Using legs /getting exteneded           Mike Demartino 9 U - using legs and getting extended

    

    1.  TO GENERATE MORE POWER - PLAYERS HAVE A HIGH LEG KICK

2.  PLAYERS KEEP THE BAT FLAT  ON CONTACT

      

Albert Puljos - Keeping his bat level on the pitch              Derick Damato 7 U - keeping the bat level

    

   

It's your choice - Pro Way or Other Way

Pro -Release                            or   Other Way - Shoulder Swing

       

   TOP HAND RELEASE SWING:

Many baseball and softball fans may have watched a major league baseball game and wondered why the hitter lets go of the bat after contact. It almost seems like the pro is hitting with one hand! This technique is called “The Top Hand Release” .

When done correctly, both hands are on the bat at contact with the ball. In the case of a right handed hitter, the right hand should release from the bat on the inside of the left shoulder as the bat follows through the hitting zone. Ideally, the hand should finish above the left shoulder with flexion in the right arm.

The left-handed hitter should release the left hand in the same manner. Without a doubt more hitters today in the major leagues are top hand release hitters than top hand dominant hitters.

Some former and current major league hitters with top hand release are Willie Mays, George Brett, Roberto Clemente, Tony Gywnn, Cal Ripken, Jr., Alex Rodriguez, Derik Lee, Albert Pujols, Shawn Green, Manny Ramirez, Bernie Williams, David Ortiz Ryan Howard and Johnny Damon.

But what is a top hand dominant hitter? Quite simply, this type of hitter keeps both hands on the bat all the way through the swing until he starts to run to first base. There are also many great former and present top hand dominant hitters in the major leagues. Babe Ruth, Hank Aaron, Mickey Mantle, Joe DiMaggio, Yogi Berra, Johnny Bench, Mike Piazza, and Derik Jeter use this method, just to mention a few. As you can see, there are some awesome hitters in both lists. Recently, however, while watching, a Yankees versus Red Sox game, I charted each hitter that started the game. Fourteen out of the 18 hitters released their top hands! Exactly 7 Yankees and 7 Red Sox hitters used the method. So, why do so many hitters in the major leagues use the top hand release style of hitting today? And why is the top hand release more advantageous than the top hand dominant style of hitting? Here are the reasons:

It allows the hitter to hit to the opposite field with more power because the bat stays in the strike zone longer during the swing. There is less chance for the head, chin and shoulder to pull off the ball, therefore allowing the hitter to see the ball better. It helps weight transference, by creating less tension in the swing, resulting in better balance. It increases bat speed because top hand release hitters extend the bat more after contact than top hand dominant hitters.

BASEBALL 101 BY PAUL CAMBRA

A to C Pathway:  Imagine a right triangle, with one vertex at the launch or hitch position called “A”. A second vertex, position “C”, would be at contact. The hands should travel down the hypotenuse of the triangle, straight to the ball, or “A to C”. Should the hands venture out to the “B” area, they are not taking a path straight to the inside of the ball and are said to be “casting”, which adds length to the swing.
 

acceleration: The rate of change of velocity. In layman’s terms, the bat head would be “speeding up” through contact.

angular velocity: A term used to describe the velocity of an object that is rotating around an axis. In hitting, we are primarily concerned with the angular velocity developed by the bat head caused by both linear and rotary body actions.

athletic position: A term used to describe the “ready position” of any number of sports. The feet are outside the width of the shoulders, knees flexed, weight forward on the balls of the feet, chest up. The athlete is balanced and is now ready to make an athletic move.
 

back foot: The foot away from the pitcher, while taking a stance in the batter’s box.

back hip commitment: A term used to describe the back hip action as it forcibly rotates toward the pitcher to a position under the torso during the swing. The linear action of the weight transfer is halted by the firming up of the front side. Pivoting on the back foot and forcibly driving the back hip under you causes rapid rotation of the trunk. This transfers force from the ground up, out through the chest, arms, hands, resulting in increased bat speed.
 

backside: A term used to describe the side of the hitter that is away from the pitcher while taking a stance.

backside collapse: A phrase used to describe a hitter who fails to pivot on the back foot properly, resulting in lack of back hip commitment, and poor weight transfer. Normally, this results in a high front shoulder, producing an uppercut type swing plane.
 

backside hitting: A term used to describe the direction of a batted ball in which the hitter drives an outside pitch to the opposite field. i.e. right-handed hitter hits the ball to right field.

balance: A term to describe a state of equilibrium of all parts of an object about it’s center of gravity.
 

balance, dynamic: A term to describe an object in balance while in motion.

balance, static: A term to describe a stationary, or non-moving balance.

barred arm: A term used to describe the front arm extending, or “locking out” too early in the swing. This generally results in the hands being forced away from the body, or casting. This causes the front shoulder to fly open to early. Consequently, the hands lag behind, and the barrel takes a long, sweeping and/or looping path to the ball.
 

barrel: The large end of the bat where contact should be made.

barrel above hands: A term used in teaching that describes the position of the barrel in relation to the hands as it approaches the ball. i.e. keep the barrel above your hands.
 

barrel up: A phrase to instruct a hitter to move the bat to a more vertical position. The term could also have a similar meaning as barrel above the ball.

bat: A long rigid simple machine that is used to apply a force to a ball when struck. A bat is considered a third class lever which is favored for developing speed at the barrel end of the lever. By proper use of body actions, in coordination with proper hand action, the bat can develop tremendous velocity. An example of a first class lever would be a long pole and block used to lift your car out of a ditch which is favored for developing power at the end lifting end. A bat consists of 5 major parts: (1) knob, (2) handle, (3) grip, (4) barrel, (5) end cap.

 

bat angle: A term that is used to describe the angle formed by the bat and a horizontal line.

 

bat, flat: see

bat, horizontal: A term used to describe a bat position that has no bat angle and is parallel with the ground. Starting with a horizontal or flat bat can lead to problems in the swing. A horizontal bat places the center of gravity well outside of the hands. In younger hitters who are weak physically in their hands, wrists, and forearms, gravity pulls on the heavy barrel end creating a torquing effect, causing the knob to lift, and the barrel to drop. Consequently, as the swing begins, it’s difficult to get the knob going downward toward the ball. The hands move away from the body in a casting action, beginning a long, sweeping swing.
 

Bat Mass (weight): A term used to describe the weight of a bat, usually measured in ounces.

bat path: A term used to describe the path that the bat takes during the approach, through contact, and follow-through. Normally the bat path is described as “inside-out”, or “outside-in”.

chicken wing: A term to describe a high, flexed front elbow through contact and follow-through that prevents a hitter extending the front arm. This can force a hitter to open his front shoulder too soon in order to get the bat head through, and/or cause the barrel to drop and lag behind.
 

cocking: A term used to describe a rotational action of either the hands, bat, trunk, hips, or knees as it is used to gather potential energy to be applied during the swing. example: a stretched rubber band, due to its position, (stretched), has potential energy that will be transferred when it returns to its original state.

cocking the barrel: A term used to describe the barrel moving slightly away from the contact point (toward the pitcher) at the top as the hitter loads.
 

contact: A term used to describe the collision of the ball with the bat.
 

contact hitter: A hitter who normally hits for a high average but has little power.

contact point: A position relative to home plate and body where contact is made. Example, contact point on a pitch inner third of the plate is just in front of the striding foot. Middle third is normally contacted just inside of the stride foot, and outside third is normally contacted between the front hip and belly button. The contact point should be relative to the body instead of home plate alone, because hitters take stances at different locations in the batter’s box. Some set up forward in the box, while others set up deep in the box. If the contact point is relative to the body, it doesn’t matter where a hitter takes his stance.
 

count: A term that refers to the number of balls and strikes on a hitter. Example, a count of 1-2 is read 1 and 2, meaning the hitter has 1 ball and two strikes. The balls are always given first. When an umpire raises his hands and extends his fingers to indicate the count, the strikes are always on the first base side, or his right hand, balls on the left.

count, hitters: A term which refers to counts that favor the hitter, where pitchers are inclined to a strike for fear of falling further behind in the count or walking a hitter. Normally, hitters can expect fastball in these counts. Pitchers who can locate good change-ups many times can take advantage of hitters in this situation because they are normally expecting a fastball and can easily be fooled. The following are normally considered hitters counts: 1-0, 2-0, 3-0, 3-1. Also, if a pitcher has difficulty in throwing their breaking ball for a strike, 0-0 and 3-2 becomes hitter counts.

count, neutral: A count that doesn’t really favor the hitter or pitcher. Examples are 1-1, 2-2. Dependent on the pitchers ability to throw his breaking pitch for strikes, 0-0 and 3-2 can become a neutral count.

count, pitchers: A count in which the pitcher has a distinct advantage over the hitter by being ahead in the count. Pitchers counts include 0-2, 1-2.

delaying action: A term used to describe the separation of the striding foot landing, while the hands and weight remain back. Hitters use different techniques with the hands and bat to produce this delaying action causing a separation of striding foot landing, and hitting action beginning.

drag backfoot: A description of the back foot action as the weight begins to transfer against the front side. The inner portion of the ball of the foot actually rolls forward, moving along the ground. This is normally seen in linear transfer type hitters as opposed to rotational type who pivot on the back foot.
 

dropping the barrel: A phrase used to describe the barrel dropping below the hands. This normally occurs during an uppercut type swing.
 

elbow to belly button: A reference point from the side view of a hitter where the front elbow moves to a position adjacent to the belly button as a hitter loads.
 

elbow, high back: A phrase used to describe the position of the back elbow, normally approaching a 90-degree angle to the body (plus or minus). Many young hitters are given this advice by adults who believe that by raising the back elbow a hitter will not drop the barrel, avoiding an uppercut. This is not sound mechanical advice. As the swing begins, the back elbow must drop near the back hip. This shortens this radius about the longitudinal axis of the body, developing angular velocity. (see short swing). By advising a hitter to lift the back elbow, it drops further, and more forcefully. The analog of Newton’s Third of Law of Motion that deals with rotary motion, indicates for every action, there is an equal and opposite reaction in direction and magnitude. What does this mean? The higher the back elbow starts, the more forcefully it drops, resulting in the front shoulder lifting higher. That’s right, the front shoulder. Just what their coaches were attempting to avoid. It is highly advisable for the average hitter to let his elbows just relax, both approximately the same height from the ground. A hitter should place emphasis on keeping the front shoulder down and in, and driving the knob down. This will keep the barrel above the hands, virtually eliminating an uppercut.
 

elbow, high front: A phrase used to describe the position of the fron elbow, normally approaching a 90 degree angle to the body. This is normally seen in conjunction witha horizontal or flat bat and a high front shoulder. In this position, the first action of the hands is to move away from the body as the front elbow extends, resulting in the hands casting.
 

elbow, lift back: See elbow high back.

elbows down: The position of the elbows while taking a stance. Many describe this position as the forearms forming an “A” or and upside down “V”. Starting with the elbows in a relaxed, down position makes it easier to keep the front shoulder closed and begin the swing with the knob going down toward the inside of the ball, keeping the barrel up.
 

extension: A term used to describe the lengthening action of the front arm and bat about the longitudinal axis of the body through contact. Keeping the hands close to the body as they begin to move forward reduces the radius about the longitudinal axis of the body. As this radius shortens, the angular velocity increases, much like that of a figure skater as she begins a spin. With her arms extended, she spins at a given velocity. As she crosses her arms in front of her chest (reducing her radius about her longitudinal axis) she immediately increases her angular velocity, (spins faster). This same principle, long-short-long, applies to hitting. As a hitter’s hands approach the ball, from an inside path, the angular velocity of the bat increases. As the hands approach contact, the front arm begins to extend, lengthening the radius about the longitudinal axis. Alone, this would slow rotation and decrease bat speed. However, at this time the hands begin to function as a mechanical couple. Defined, a mechanical couple consists of two opposing parallel forces causing rotation about a fixed axis . Simply put, the bottom hand pulls, and the top hand pushes. This principle when used on the end of a third class lever such as a bat, results in tremendous bat speed being developed. The strength of the hands wrists and forearms are important in attempting to maintain the velocity of the bat head as it lengthens through contact. The summation of forces, from the ground up through a system of levers, combined with linear and rotary movements through the trunk, chest, arms, wrists, hands, generate bat speed, which applies a force to the ball.

 

eye dominance: A term used to denote one eye having control over the other eye. To determine your eye dominance, extend your arms full length and place the palm of one hand on the back of the other. Slide the hands outward until a small hole appears between the two hands just inside the thumbs, just large enough you can see through. Focus on a small object a few feet away with both eyes. Shut your left eye. If you can still see the object, you are right-dominant. If you cannot, you are left-eye dominant. Approximately 80% of the population is right-eye dominant. This is important to know because it can relate to the stance and loading mechanism you select. For instance, a right-handed hitter who is right-eye dominant, must be careful that his stance, or the type of load he chooses, does not obscure the vision of his right eye with the bridge of his nose. In order to track the ball and have depth perception, it is necessary to see with both eyes. This is one reason that some hitters choose to begin with a slightly opened stance. Note- a small portion of the population are bi-polar, in which neither eye is dominant.

 

finish: see follow through.

finish, high: A term used to describe the position of the hands at the end of the follow through. The position the hands finish is directly related to where contact was made. Example, a pitch down in the strike zone will normally result in a higher finish due to having to go down and drive it out. It would be more difficult to finish high on a pitch up in the strike zone since contact would be more perpendicular to the longitudinal axis of the body, causing the finish to be lower. Thinking high finish may help a kid who swings down sharply on the ball because it will cause the barrel to flatten out through contact.

five eyes on pitcher: A phrase used to describe a hitter closing the front side in the loaded or power base position, with imaginary eyes on the back of his front shoulder, his front hip pocket, and the pitcher’s side of his front knee. Along with his two actual eyes, he now has “five eyes on the pitcher”.
 

follow-through: The completion of a swing in which the bat undergoes negative acceleration, avoiding an abrupt stop which could result in injury.

force: A push, pull, or tendency to distort. Force equals mass times acceleration. F=ma (Newton’s Second Law of Motion).

form an "A": A phrase that describes the position of the forearms and elbows in a down, relaxed position when preparing to hit.

 

form an "L": A phrase that is used to describe the front elbow forming approximately a 90-degree angle when preparing to hit. From this position, while holding this angle constant, raise the hands to shoulder height. This moves the front elbow to the belly button placing the hands in a good starting position.

 

front foot: Refers to the foot that is located nearer the pitcher while taking a stance in the batter’s box.

front shoulder down and in: A phrase used to describe the position of the front shoulder while taking a stance. Starting with the shoulder slightly down will cause the shoulder to "level out" as the swing progress. Hitter's need to force the shoulder to stay down and in, in order to remain "closed" as long as possible. Proper back side action will cause the shoulders to open at the right time.
 

front side: Refers to the knee, hip, and shoulder nearer the pitcher.

front side collapse: A term that describes the position of the front knee as it breaks down upon receiving the weight transfer. Keeping the front toe closed is beneficial in preventing this problem. Since the knee is a hinge joint, closing the front toe positions the knee in such a way that it will not collapse as weight is transferred from back to front. Hitting against a firm front side is a must in order to properly integrate the lower body and hip action into the swing. This action blocks the forward movement of the weight shift, forcing the front hip backwards. A proper back foot pivot and back hip commitment causes a forceful, rotational action in the hips, which is used to generate bat speed.
 

front side, firm: A phrase that describes the position of the front leg as the weight is transferred against it.
Click Red Dot for Drills to Develop a Firm Front Side

front side, weight against: A phrase that describes the halting of the forward action of the weight transfer by the firming up of the front leg. This offers resistance and assists with the rotation action of the hips when combined with proper back side actions.
 

front side, weight over: A phrase that describes a hitter’s weight being on top of , rather than against a firm, front side. This results in an inability to properly integrate hip action in the swing.
 

grip: The grasping or holding of the bat. The part of the bat that a hitter holds, usually consisting of a non-slip material.

grip, choked: A term used to describe a hitter moving his hands slightly away from the knob. This moves the hands nearer to the center of gravity of the bat and allows a hitter more control. This is highly advised with younger hitters, especially if the bat may be to heavy. Example: Telling a kid to “choke up, or choke the bat” means to move the hands up the bat, away from the knob.

 

grip in fingers: Holding the bat at a position where the fingers and palms meet. This position best facilitates proper wrist action and control of the bat head, allowing it to accelerate through contact.

 

grip in palms: Holding the bat in the palms can inhibit wrist action and slow the bat head. This grip makes it it difficult to keep the barrel up approaching contact.
 

hand path: A term that describes the route of the hands from launch position to contact.

hand, bottom: Refers to the hand in the grip that is located nearer the knob. The bottom hand controls the swing plane and radius. (arc size)

 

hand dominance: The hand which one normally uses for writing, throwing, eating, etc., when one hand is favored over the other. The dominant hand is normally the stronger of the two hands.

hand, top: Refers to the hand that is located nearer to the barrel. The top hand controls the bat head, and is used to forcefully accelerate the bat head through contact.
 

hand position: A term used to describe the hands in the starting position in relation to the body. Example, hands high, hands low, hands away, hands in.

hand-eye coordination: A term used to describe the process of receiving sensory information through the eyes and feeding it to the brain where it is processed. A motor nerve from the brain sends the information to the muscles in the hand, requiring a precise movement. This action between the sensory and musculoskeletal system is essential to becoming a successful hitter.
 

hands away: A hand position in which the hands are located away from the body. Starting with the hands in this position results an outside-in hand path and swing unless a hitter loads by bringing his hands back toward the body. Hitters who keep their hands away from their bodies normally handle the inside pitches well, pulling the ball. They have difficulty on pitches away and offspeed pitches. A hand position too far away from the body makes it impossible to stay inside the ball.
 

hands, hide the: A term that describes the hand position upon loading. When the striding foot lands and front shoulder is closed, the hands would be difficult to be seen by the pitcher, thus the term “hide the hands”.
 

hands, high: A hand position that is above the back shoulder. The higher the hands start, the further they are from contact. Starting with extremely high hands requires them to drop before they load. An excessive dropping of the hands is referred to as a “hitch”.
 

hands, low: A hand position that is considerably below armpit height, with the forearm of the bottom hand below parallel to the ground. Starting with the hands in this position requires a load that moves the hands upward considerably. Failure to do so results in the hands are being considerably lower than the front shoulder, guaranteeing a lifting or uppercut swing plane.

 

hands, barrel above: See barrel above hands.

hands, dead: Refers to a state of “no movement” or cocking action of the hands.

hands inside the ball: This phrase describes a hand path that moves inside-out to the ball. On an inside pitch, it may require a hitter to delay extending the front arm in order to get the hands through, staying inside the ball. This maneuver shortens the swing arc and allows the hitter to get to the inside pitch faster. Thinking hands inside also helps square the bat head and keep the ball fair.
 

hands, noisy: This phrase refers to excessive hand movement while preparing to swing. Excessive movement can put the hands out of position when it is time for them to go forward, resulting in “not being ready”. This can also cause “poor timing”.

hands, quiet: This phrase refers to hands with a minimal amount of movement when preparing to swing.
 

hands outside the ball: A phrase to describe the position of the hands as they approach contact in relation to the flight of a pitched ball. The hands would be on the opposite side of the path, away from the body, or outside the ball. This normally results in a round swing with a tendency to pull the ball.
 

happy zone: A term that describes the location of a pitch in which a hitter consistently drives the ball. This varies among hitters. When the count is a hitter’s count, a hitter should narrow the strike zone and look for a pitch in his happy zone to drive. Think hit, hit, hit, and take if it is not in your happy zone. Look for a pitch you can drive, if it’s not there, take it. There’s no need to just make contact and hit a weak ground ball when you can get your pitch and drive it! You are ahead in the count, sit on your pitch!
 

hard inside, soft away: A phrase that describes a pitching philosophy of attacking hitters. Throw the hard stuff inside, perhaps even off the plate inside to keep the hitter honest ( from leaning out over the plate, or looking away). After moving a hitter back, throw soft stuff (breaking balls, and changeups) down and away. Unless a hitter is disciplined and able to keep his hands back, this style of pitching will result in weak contact.
 

head position: A term that describes the position of the head at various stages of the swing. In the stance, the head position should be such that allows vision with both eyes. As the swing begins, the head should stay relatively still, however, it may move slightly forward depending on the amount of weight transfer. Regardless, the head should not lower. This adversely affects vision and tracking ability. At contact, the head should be at approximately the same position. When viewing from the open side (belly button side), it would remain just behind the centerline of the body. Many speak of the head starting just inside the front shoulder, and finishing just inside the back shoulder (shoulder to shoulder), remaining relatively unchanged.
 

head still: See head position.

head flies out: A term used to describe the movement of the head during the swing away from the path of the pitch, resulting in inability to properly visualize the pitch.

 

head movement: A term that loosely describes excessive head movement during the swing. See head position.

hips under you: See back hip commitment.

hips rotate: A term used to describe hip action in a rotational type hitter. Hip rotation is used to increase the angular velocity of the bat head during the swing. See back hip commitment for a more detailed explanation.
 

hit and run: A offensive play in which a the base runner is stealing, regardless of the type jump he gets. The hitter must swing the bat to protect the runner stealing. Ideal contact would be a ground ball, behind the runner into the hole vacated by the fielder covering for the steal. This could result in the baserunner moving to third on the play. Normally a hit and run play is used on a fast ball count with one out. Sometimes this play is effective with a hitter who is struggling at the plate because it forces him to swing and not think.

hit the inside of ball: A phrase that creates a mental picture to a hitter regarding an inside bat path to contact. It’s hard to hit the inside of the ball, but thinking this will help stay inside, resulting in square contact. During tee drills, place the ball on the tee with the small seams (two seams closest together) perpendicular to the ground, facing the catcher. Instruct a hitter to hit the inside seam (one nearest him). This will focus his attention on hitting the inside of the ball.
 

hitch: A dropping and lifting action of the hitter’s hands as a pitched ball approaches the plate. This can be the result of high hands, or could be used as a trigger mechanism. A hitch can cause problems if the hands are not in position to move directly to the ball when they must go forward.
 

hitch position: A term that refers to the position the hands move to as the striding foot touches the ground, also referred to by some as the launch position.

hitter, dead stop: A term that describes a hitter who has no rhythm or movement in his stance. This type of hitter has no loading mechanism which results in the front side flying open as their first move forward.
 

home plate: The base at which a hitters takes a stance. The plate is 17” wide and is 17” from the middle of the front to the back tip next to the catcher. The plate measures 8 1/2 inches down the side parallel to the batters box (middle corner), where it turns 45 degrees running to the back point. The middle corner is the midpoint of the batters box.
 

hook: A term used to describe the flight of a hit ball with a outside-in swing path. The batter hits the outside of the ball pulling it . This produces sidespin causing the ball to curve violently toward the line.
 

inertia: A term that describes an objects resistance to change position and is proportional to its mass. This concept is explained in Newton’s First Law of Motion, “an object in motion (or at rest) tends to stay in motion (or at rest), unless acted upon by an outside force”. Hitters without motion or rhythm in their stance have to overcome inertia to get their swing started.
 

jammed: A term used to describe contact made just above the hands on the bat handle. Hitters often get jammed on a inside fastball if they have long, sweeping swings. In order to hit the ball with the barrel, they must make contact well out in front, usually pulling the ball . Being too late, exposes the handle, resulting in contact just above the hands causing vibration. Some hitters using metal bats are strong enough to still carry the ball over the infielders when jammed. When using wooden bats, hitters getting jammed normally results in a broken bat. This is one of the biggest adjustments that hitters make going into pro ball. Hitters with short, compact swings have less difficulty in making adjustments to wooden bats.

kinetic energy: Energy due to an objects motion. The formula for kinetic energy is KE = 1/2 mv2 where m stands for mass and v represents velocity. This formula has great implications for understanding the relationship between bat weight and bat speed, and how each factor affects the energy that’s imparted to the ball. Increases to the mass of the bat (weight) are directly proportional to increases in the bat's kinetic energy. By holding velocity constant, and slightly increasing the bat’s mass (weight), we it’s KE would increase proportionately.. However, if we were to hold its mass constant, and increase its velocity, the KE would increase with the square of the velocity. Consequently, picking a bat that we could swing at a higher velocity would have a greater impact on its KE, because KE increases by the square of its velocity . In laymen’s terms, the greater the batspeed, the more power a hitter will have.
 

knob to the ball: A phrase used by instructors to describe a hand path emphasizing the bottom hand pulling the knob straight to the inside of the ball. As the knob goes down, the barrel stay up, eliminating the problem of dropping the barrel and uppercutting.
 

launch position: A term that describes the location of the hands around the back shoulder after loading occurs. The hands move to this position before they go forward. (see also hitch position)

 

lever: A simple machine consisting of a long rigid bar. A bat is a lever. Levers are classified according to where the force (f) and resistance (r) are applied in relation to the fulcrum (pivot point). A bat is a third class lever, which is favored for developing speed. Most striking sports such as golf and tennis involve equipment that are third class levers. (golf club, tennis racquet) These levers are used generate high head speeds developing higher kinetic energy, so greater force is transferred to the ball. see bat.

 

line drive: A term used to describe hard contact in which the ball travels roughly parallel to the ground for a distance before dropping. Approximately 80% of line drive contact results in hits, versus 20% of fly balls, and 30% of ground balls, respectively.

linear: A term that describes a classification of motion of an object moving in a straight line, as opposed to rotating around a point. (rotation)
 

linear transfer method: This method of hitting is based on a tremendous weight shift from the back side to the front side. From a side view, the hitter’s center of gravity makes a pronounced move forward during the swing. This style normally results in the head also moving forward as hitters maintain dynamic balance. Less emphasis is placed on a back foot pivot and back hip commitment since the hitter is less dependent of developing force through the rotation of the lower body and hip action. As the weight is received against a firm frontside, the back foot moves forward, and can actually be pulled off the ground at contact. Many feel that this method keeps the barrel through contact longer than the rotational method.

 

load: This is a generic term uses to describe a cocking action, which can apply to the hands, bat head, or the hitter’s front side. A load is used to gather gain potential energy, much like pulling a bowstring back to propel an arrow, or taking a backswing in golf or tennis. There are numerous ways hitters load. This action is also used to overcome inertia, to make a smoother action starting the swing. Loading is also an important factor in separating the stride from the swing, and can assist the front side from flying open too soon.

 

load, bat: A term that describes the cocking action of the bat at the top, prior to the forward swing beginning. As the barrel end moves toward the pitcher, it has to travel further from contact. Once the barrel moves to a point beyond the top of the head, it is considered to be wrapped, adding unnecessary length to the swing.
 

load, inward turn: A type of load where a hitter slightly rotates his body away from the pitcher, closing his front side. This load is used primarily by rotational style hitters. Hitter using an inward turn must make sure that the turning action does not cause head movement which could obscure his vision.
 

load the knob: A type of load where hitters move the knob of the bat slightly upward and back. This movement creates a little bat load at the top and closes the front shoulder if the hitter maintains the angle in the front elbow.
 

load, no: A type of load in which a hitter makes no movement prior to hitting.

load, preloaded: A type of load in which a hitter cocks the lower body and hands prior to the pitch so their first move is basically forward, toward the ball. This is used more in fastpitch than baseball due to the shorter distance and less time involved from pitcher to plate.

 

load, reverse C: A type of load in which the hitter’s hands move through a small backwards C path, first moving back, then up, then back down to the pitch. This also has an effect of loading the barrel and closing the front shoulder.

 

load, tiny circles: A type of action that precedes loading the hands. The hitter’s hands move in tiny circles, as if they were drawing small circles with the knob of the bat. This small movement in the hands can be used to overcome inertia, and develop rhythm.

 

long-short-long: A mechanical principle used to gather angular velocity in order to propel an object more forcefully. See extension.

 

longitudinal axis: A term that describes an imaginary line running down through the top of the head, through the body to the ground. A rotational style hitter’s body parts revolve around this axis.

 

lunge: A term that describes a hitter’s forward weight transfer that occurs at the same time of the stride. Lunging does not allow a hitter to separate. Many hitters bring their hands forward with their weight transfer, leaving them nothing to hit offspeed pitches with.
 

maintain angle: This phrase is used to instruct a hitter to hold the angle formed in the front elbow constant as they load the hands. Straightening the elbow, or barring the lead arm, can result in a longer swing radius, that could drive the front shoulder open prematurely.
 

mash the bug: A term used with young hitter’s to remind them to pivot on their back foot as if they were mashing a bug.
 

mechanical couple: A mechanical principle defined as two opposing parallel forces causing rotation about a fixed axis. When applied to a bat, (push, pull action of the hands) tremendous bat head velocity can be developed. See extension.

motion: A term used interchangeably with movement.

muscle memory: A term used to describe a learned movement pattern or habit. By performing the same movement pattern repeatedly, more effective nerve muscle connections are made. These new connections repeat more efficiently each time used. Research from motor (movement) learning specialists indicate that repeating the same action 3,000 to 5,000 times, or performing a task approximately 30 minutes for a period of 21 days is necessary to create muscle memory. After developing muscle memory, the new action is automatic and can be performed without conscious thought.
 

off-speed pitch: A grouping of pitches, excluding the fast ball, that are used to deceive hitters by disrupting their rhythm and timing. These pitches are slower and change planes.

number knuckles: A method of teaching young hitters how to properly grip a bat by assigning numerical values to joints in the fingers. The joints made by the finger and the hand is (#1), the middle knuckles (door knocking knuckles) are (#2), and the end joints of the fingers are numbered (#3). Aligning the middle knuckles, #2’s, or thereabouts, puts the bat out in the fingers and gets it out of the palms. Granted, you see different grips from professional hitters, but this method seems to help hitters who don’t have professional abilities.
 

on your heels: A phrase that describes the position of a hitters weight being back on the heels as opposed to the balls of the feet. This makes it more difficult to pivot on the ball of the back foot, thus reducing back hip action. Hitter’s will compensate for failure to pivot by opening the front shoulder, attempting to drag the barrel through contact.
 

opposite field: See backside hitting.

palm up, palm down: A phrase that describes the position of the hands at contact. The bottom hand is palm down, pulling back on the knob, while the top hand is palm up, pushing the barrel through contact. See mechanical couple and extension.
 

pivot: A term used to describe a rotational movement around a point.
 

pivot on back foot: A term used to describe the rotation on the ball of the back foot as the heel lifts off the ground and moves to a point above the ball of the foot. This pushing action against the ground causes the ground to push back with the same force (Newton's Third Law of Motion). That force moves up through the back hip, assisting in trunk rotation.
 

plate coverage: A term used to describe the hitter’s ability to effectively reach any pitches in the strike zone with the barrel of the bat during a swing.
 

power base: A term used to describe the position of a hitter after his striding foot has contacted the ground, while keeping his hands and weight back. The hitter’s front side is loaded and ready to make an aggressive move toward the ball.
 

premature extension: see barred arm.
 

pull: A term used to describe the direction of a batted ball to the same side of the field he takes his stance upon. Example: a right-handed hitter pulls the ball when he hits it anywhere from the left-center gap to the left field line.
 

quiet eyes: A term used in conjunction with keeping the head still so the eyes can function properly in picking up, identifying, and tracking the ball.

 

reach: A term some hitting instructors use to describe the stride. “Reach” conveys the thought of staying back with the hands and weight, and to “reach” with your big toe on your stride foot.
 

release point: The position where the ball is released from the pitcher’s hand. The release point will vary from pitcher to pitcher, and may even vary within the same pitcher on different type pitches. A good hitter or coach can tell what pitch is coming if pitchers use different release points for different pitches. As the pitcher’s motion begins, the hitter moves his eyes to the release point to pick up the ball out of the pitcher’s hand. See fine centering.

 

rotational: A term used to describe a angular motion in which body parts move at the same angle around a line in space (axis of rotation).
 

rotational method: A major hitting method that involves the rotating of body parts about the longitudinal axis of the body in order to develop bat speed. This method transfers energy from the ground up through a system of levers, integrating linear aspects (weight shift) as well as the rotational action of the hips and trunk to conserve angular momentum. This tremendous force that is gathered can be applied out through the chest, arms, hands, and bat head as extension occurs through contact. See extension.
 

rhythm: A term to describe an underlying motion in a hitter that is used in the used for several purposes. Rhythm is used as a timing mechanism to overcome inertia that leads a hitter into a load. It is also used to help a hitter avoid pre-swing tension.
 

separation: A term used to describe the two separate actions that occur in the swing: (1) the stride, and (2) the weight shift. As a hitters rhythm takes him into his load, his striding foot reaches forward landing big toe first. This occurs simultaneously with the loading of the front side, hands, and bat head. The hitter is now in the power base position ready to go forward. This step must be separate from the weight transfer, because it establishes a post on the front side to receive the weight. As weight begins to move forward, the front heel goes down simultaneously with the back heel lifting to pivot, while the bottom hand pulls the knob. The back knee rotates inward to a position ready to push the back hip from the back foot pivot. Separation must occur for an effective weight transfer against a firm front side already in place. Failure to have the striding foot in place would result in a lunge.
 

short front arm: A term that is used to similar to maintaining an angle in the front arm, avoiding barring out or premature extension. Some hitters shorten their front arm (keep their front elbow bent) on an inside pitch in order to keep their hands inside the ball. This shortens the swing arc so they can get the bat head to the inside pitch quicker, since it has to be contacted further out front.
 

shoulder to shoulder: A term that describes the position of the head starting inside the front shoulder and finishing inside the back shoulder remaining relatively unchanged in position during the swing.
 

shoulder, high front: A phrase that describes the position of the front shoulder in relation to the back shoulder while a hitter is taking his stance. Beginning with the front shoulder high normally results in a lifting or uppercut type swing plane.
 

stance: A term used to describe the placement of the hitters feet in the batters box. Stance also could mean the initial starting position of the swing.

 

stance, close your: A phrase used instructing a hitter to move his front foot closer to the plate, which would close his front side to the pitcher (show more of his back to the pitcher).
 

stance, closed: A stance in which the front foot is closer to the inside line of the batters box than the back foot. A closed stance many favor a hitter who hits to all fields.
 

stance, open your: A phrase used instructing a hitter to move his front foot away from the plate, which would open his front side to the pitcher. (show more of his chest pocket to the pitcher) See stance, opened.

 

stance, opened: A stance in which the front foot is further from the inside line of the batters box than the back foot. An open stance may favor a large chested hitter by improving their vision. It is also used by pull hitters who stand close to the plate. In an attempt to keep hitters from opening up too soon, some coaches start hitters with an open stance, and have them stride closed.
 

stance, parallel: A stance where the toes are equidistant from the inside line of the batters box.

 

stance, pigeon-toed: A stance in which the toe are pointing slightly inward. This stance promotes keeping the striding foot closed and also pivoting on the back foot.

 

stance, square: See stance, parallel.
 

stance, widen your: A phrase used to instruct a hitter to increase the distance between his feet. When working with young hitters, it is best to error with a stance slightly wider than one too narrow. A stance with the feet well outside the shoulder can control many problems in young hitters regarding stride, weight transfer, head movement, and balance. By widening a hitters base, their center of gravity lowered. This puts more weight or inertia on their front foot, making it more difficult to lift and overstride, or step in the bucket. Eliminating these problems usually will reduce head movement, so the hitter sees better. The wider stance also makes it easier for a young hitter to hit against a firm, front side, making it more difficult to get their weight on top of their front leg.

 

step in the bucket: A phrase used to describe the striding foot stepping away from the plate, causing the frontside to open up. This is a common problem in young hitters with narrow stances.
 

stepping on ice: A term used to describe the action of the front striding foot as it reaching forward and is planted softly. Others teach the 3 S’s of Striding -- Slow, Short, and Soft.

stride: A term used to describe a linear movement of the front foot that occurs during the loading or cocking phase of the swing. This action prepares the front side to receive the weight transfer and must be completed before the weight shift occurs.
 

stride, closed: A term that describes the direction of the stride that moves toward the plate.
 

stride, developing a: Don’t worry about teaching a stride to young hitters who are just starting out. Encourage a wider stance with young hitters, advising they maintain a little wiggle in their butt. This will help develop rhythm and allow them to feel their weight moving back and forth. Soon you will notice their front heel starting to lift and front knee cocking . It will not be long until they begin to pick up their foot, which moves the weight to the backside and cocks the front hip, and then put it back down in place. Finally the hitter will eventually learn to take a short, controlled stride in which he maintains balance, keeping his head still. This young hitter has developed a controlled stride that progressed from a widened stance and a little wiggle in his butt.
 

stride, direction: A term that describes the location of the front foot lands while striding in relation to where it started in the stance. Normally a stride is closed, opened, or straight back toward the pitcher.
 

stride, length: Refers to the distance the front foot moves from its starting positon in the stance to where it ends up after the stride occurs. Hitters can smooth the dirt in the batters box and check after each pitch both stride distance and direction.
 

stride, no-stride: A term that refers to a hitter who hits without moving his front foot, or striding. This may be advantageous to beginners. See developing a stride.

 

stride, opened: A term that describes the direction of a stride that moves away from the plate.
 

stride, overstride: A term used to describe a long stride that adversely affects a hitters balance and can cause head movement. Some coaches feel a stride can not be to long provided a hitter can keep their weight and hands back.
 

stride, toe closed: A phrase used to describe the front foot pointing toward the plate after completing the stride. Starting in a pigeon-toed stance can help. This is used to keep the front hip in longer, and causes the front knee to firm up during the weight shift. See front side collapse.
 

stride, toe open: A phrase used to describe the front foot pointing toward the pitcher after completing the stride. Some coaches feel strongly that the hips must clear and lead the way for the hands. Others feel that striding with the toe open causes the hips to open too early, making it difficult to stay closed. This comes under about as much debate among professional hitting instructors as which hand is dominant in the swing..... the top hand or the bottom hand?
 

swing: A term used to describe the striking action of a hitter using a bat to propel a pitched ball.
 

swing, compact: A description of a swing path that is very efficient, with little wasted motion. See swing, short.
 

swing length: Refers to the distance the bat head must move from its loaded position

swing, long: A term used to describe a swing in which the bat must travel a longer distance from the loaded position at the top to contact. This type of swing normally has a long radius from the longitudinal axis of the body. Although more bat speed can be developed with a longer arc, unfortunately, the ball does not sit on a tee and wait for us. Hitters with long swings must start their swing early to hit the fastball. They are often fooled by offspeed pitches, that disrupt their timing causing them to get out on their front side too early. Once a hitter's weight has shifted to their frontside, most of their ability to drive the ball has been lost. Once hitters get out on their frontside, most of their ability to drive the ball has been lost. Factors that contribute to swing length include, a poor grip, improper hand position, outside-in swing path, wrapping at the top, a barred arm, casting the hands, dropping the barrel to name a few.
 

swing, short: A term used to describe a swing path in which the bat head travels a shorter distance from its loaded position to contact. Hitters with short swings have a shorter radius which allows the bat head to travel a shorter distance to contact. Being able to deliver the bat head to contact in less time allows a hitter a split second longer to see the pitch and make a swing descision. Consequently, hitters are less likely to be fooled and chase bad pitches. By using proper mechanical techniques, a hitter needs to develop the maximum bat head velocity over the shortest distance. A short swing is a must, to be an effective hitter at the higher levels.
 

swing, looping: A swing path in which the barrel drops below the hands. See swing, uppercut.
 

swing, inside-out: A swing path that starts with the radius formed from the longitudinal axis to the bat head short, and progressively lengthens through contact. This swing path mirrors the action of the hands moving straight from the launch position near the back shoulder, away from the body to contact.
 

swing, outside-in: A swing path in which the hands start away from the body, which lengthens the radius formed from the longitudial axis of the body to the bat head. From this position, the hands can only pull across the ball, resulting in a swing path that moves from outside, to inside.
 

swing, sweeping: A swing path characterized by premature extension or barring out of the lead arm. This results in the hands casting, which drives the front shoulder open. Consequently, the bat head is forced to move in a long, sweeping path to the ball. This style of swing is naturally developed by the majority of hitters who begin at an early age without proper coaching.
 

swing, round: See swing, sweeping.
 

swing, uppercut: A swing path characterized by the bat moving abruptly upward through the contact zone, resulting in the ball being lifted into the air. The barrel drops below the hands and an upward trajectory is created. This can be caused by gripping the bat in the palms, a high front side, a high back elbow, low hands, or collapsing on the back side.
 

swing, wood chopper: A swing path characterized by the bat moving abruptly downward through contact, resulting in the ball driven downward. This can be caused by overcoaching “swinging down on the ball” or by using the top hand too early in the swing. Starting the top hand action too early results in the barrel raising as it comes over the top, driving the ball downward. Too much emphasis of developing the top hand can cause this problem. Remember, not all kids have the same problems, so not all kids need to be prescribed the same drills. What is medicine to one may be poison to another. Sometimes giving a kid a thought of finishing high can flatten him out through contact and help this problem. Picture a plane coming into an aircraft carrier for a landing. It does not come in straight down, crashing and burning. It comes in from high to low, leveling off, able ti hit the carrier and take off again. Remember, ideal contact is a line drive, not a ground ball!
 

take: A term used to instruct a hitter not to swing at the pitch.
 

take a strike: A phrase used to instruct a hitter not to swing at a pitch until the umpire has called a strike on him.
 

time, movement: The time elapsed from the beginning of a movement until the movement is complete.

time, reaction: The time elapsed from the presentation of a stimulus until the movement begins.
 

time, response: The time elapsed from the beginning of a stimulus until the movement is complete. Reaction Time + Movement Time = Response Time
 

timing: A characteristic of rhythm. In hitting we use timing in conjunction with hand-eye coordination. A pitcher attempts to disrupt a hitters timing by changing speed and location.
 

top hand: The hand that is located nearer the barrel when taking a grip. The top hand is considered by many to finish what the bottoms hand has started. It controls the barrel of the bat during the swing.

 

top hand, hanging: A term that describes a type of hand load in which the top hand moves closer to the pitcher. This action causes the bat head to load at the top.

top hand push: The action of the top hand during the swing. Once the bottom hand pulls or drives the knob straight to the inside of the ball, clearing the front side of the body, the top hand begins to rapidly push the barrel through contact. Some have characterized this action as “trying to turn the knob around to point toward your belly button as fast as possible”.
 

top hand release: This terms describes an action of the top hand releasing just after contact in order for the barrel to continue moving through contact, ensuring that complete extension occurs. This maneuver is more popular in the linear transfer method of hitting. The purpose is to keep a hitter from pulling off the ball, leaving the chest and head down over the plate. Kids see a high, one-hand finish from some professional hitters and are under the impression they are hitting primarily with the bottom hand. Without slow motion, most people don’t see contact, only the finish. Many young hitters don’t use the top hand enough to control the barrel, accelerating it through impact. Consequently, they are destined to be opposite field hitters with little power.
 

top hand too early: A condition where the top hand starts pushing hard right from the launch position. This conditon artificially raises the barrel, shortening the radius of the swing through impact. The results are an over the top, chopping swing path, driving the ball downward to a hitters pull side.
 

top hand, too little: A condition where the bottom hand is dominant in the swing because of lack of top hand action. This usually results in a weak inside out path with the barrel lagging behind.
 

torque: A twisting or rotary action when a force is applied outside the center of the body.
 

trigger: A term used to initiate an action to follow, such as a trigger to begin the swing. It is used along with the terms “load” or “cocking”.
 

under the hands: A location pitchers try to throw hitters near the axis of rotation of the swing. Hitters with long, sweeping swings are vulnerable to being jammed, if they don’t get the bat head out front to make contact. Shortening the front arm and trying to keep the hands inside the ball are methods used by good hitters to get the bat head through to contact quicker, reducing the chances of being jammed.
 

up the middle: A term used to describe a general location between the shortstop and second basemen extending to centerfield.
 

visualization: A mental picture of an action or event to take place in the future which can be either positive (seeing yourself with a game winning hit) or negative, (seeing yourself striking out to end the game with runners in scoring position). This term can also refer to the act of seeing the pitch.
 

weight: A term used to describe the amount of force that gravity is exerting on a object. The more massive the object, the more gravitational forces pull on it, thus it weighs more or is heavier. In hitting terms, we look at the position these forces are in relation to our base, or specifically our feet.

weight distribution: This term is used to designate the amount of weight that is being placed on each foot in the stance. Weight equally on both feet would be described as 50-50. Slightly more weight on the backfoot could be described as possibly 60-40. These are only estimates, however, this can be accurately measured in a lab.
 

weight forward: Refers to the weight on the balls of the feet. A simple way to move the weight forward is to lean your upper body forward, bending at the waist, while keeping your legs straight. You will feel the weight move to the balls of your feet. Now soften your knees (bend a little) and raise your upper body. Another way is to spring up into the air, landing softly on the balls of your feet with the knees slightly flexed and feet outside your shoulders. Either method will move the weight forward.
 

weight on front side: This phrase describes a hitter whose weight shift has already occured. Using offspeed pitches, pitchers attempt to destroy hitter’s timing by getting their weight out on the front side, making it more difficult to drive the ball with authority.
 

weight on heels: Refers to the weight being located back on the heels instead of forward, on the balls of the feet.
 

weight shift: A term used to describe the weight moving from our backside to the frontside. This movement provides a linear component to the swing, which adds to the force generated, resulting in greater batspeed.
 

weight transfer: see weight shift and

wrapping the barrel: A term that describes an excessive bat load at the top, extending well beyond the hitters head pointing back toward the pitcher. Wrapping adds to swing length, requiring the swing to start earlier.
 

wrist roller: A term given to a hitter whose wrists begin to roll prematurely. At contact, the hands should be in a palm-up palm-down position. The barrel continues to move forward, extending through contact, as the back elbow straightens. Some instructors refer to this as and “extended lock” position. This position normally occurs well 1-2 feet past contact. After the complete extension of both arms and the bat have occured delete, well past contact, do the wrists roll, or turnover occurs. This will happen naturally in most cases if the hitter continues with the follow through and finish. A wrist roller begins this turnover too early, placing the back of the bottom hand and palm of the top hand toward the pitcher. This causes the barrel to lift as they roll and puts the hands in a weak position at contact.
 

wrists cocked: A term used to describe flexion in the back of the wrists. This occurs naturally when the bat is out in the fingers and elbows are down and relaxed. This term can also mean a setting of the wrists as the hands and bat load, so they can be forcibly unleashed through contact.

 

wrists flat: A term that describes the back of the wrists having no angle, or cock. This diminishes the ability to use the hands in the swing, and can cause a reduction in bat speed.

 

wrists, roll: See wrist roller.

 

Sport & Athlete Needs Assessment
The trainer has to assess the unique needs of the sport and allocate time to improving each quality within the athlete. Athletic abilities assessment should be made for each athlete to match the athlete’s needs to the sport based on the level of competition. Then the athlete has a clear roadmap of where they are and where they wish to go based on their motivation and goals.

All sports differ in terms of the relative importance various physical skills contribute to the game and to individual athlete’s performance. The movements in baseball are ballistic in nature and involve full-body activity. The ability to repeatedly perform near maximal level with limited rest bouts is necessary for baseball players.

Baseball players should not be trained to build excess bulk or muscle mass. They should focus on improving quick, reactive movements, increasing explosiveness and injury prevention, as well as improving speed and trunk rotation. This will lead to improved bat speed and ball velocity.

Energy Systems
Because of the anaerobic nature of the game, baseball players use the phosphagen system as the primary source of energy. About 80% of the body’s metabolic energy will come from the phosphagen system. Training programs involving sprinting and plyometric exercises under 10 seconds in duration that provide complete recovery are indicated. This type of training will improve speed and power development.

Rotational Movements
One of the key differences in baseball is that the main activities of hitting and throwing occur in a rotational plane of movement and are very ballistic or explosive in nature. Therefore, baseball players need to train rotationally with light weights and high speed. Exercise that emphasizes rotating the hips and torso using resistance from cables/pulleys, dumbbells and medicine balls are effective.

Players often lack abdominal or core strength. Abdominal crunches and various rotational twists with a medicine ball should be used to develop a strong muscular base in this area. This will focus on improving strength and power in the rotational muscles of the core area that are vital for swinging a bat or throwing a ball.

Shoulder Stability & Rotator Cuff Work
Another key difference is the unusually high stress placed on the shoulder joint generally and the rotator cuff muscles. The act of pitching occurs at an angular velocity at the shoulder joint approaching 7,000 degrees per second (almost 20 full circles) and is one of the fastest human movements. This places the shoulder joint and surrounding muscles at significant risk of injury from repetitive stress.

Exercises that strengthen the anterior and posterior shoulder muscles in a balanced manner are vital. The shoulder should be flexible to allow for adequate external rotation necessary to throw at high speeds. Deceleration is the phase of pitching most associated with injury. Specific exercises to develop the muscles responsible for deceleration (mainly the rotator cuff and scapula muscles) are crucial.

Plyometric exercises for the shoulder and upper body are useful due to the explosive nature of the pitching motion. Exercises for the rhomboids, lats, pectorals and shoulder area are necessary to throw at high speeds.

Bat Speed Training
Swinging the bat is a skill that is unique to baseball. Players need good lower body and core strength to develop power in the swing. These muscles need to be trained rotationally in a high-velocity, explosive manner.

Strong hip and leg muscles will initiate the swing, the core area then sequentially transfers the rotational speed to the torso and the arms to complete the swing. The efficient transfer of force from the lower body to the upper body, known as the kinetic chain principle, requires that there be muscular balance for optimal sequential transfer of forces.

Strong lats, triceps and forearms will help to continue bat acceleration through ball contact. Squats, bench presses, pull ups, forearm and triceps exercises will develop the potential for power. Bat Speed Training with heavy and light bats within a prescribed range will transfer that potential to the actual sports skill in a specific manner.

Ball Velocity Training
Throwing a baseball with high velocity is an explosive, full-body movement that requires total body development. Strong leg, hip and core muscles are crucial to transfer power from the ground, through the lower body to the torso and eventually to the arm and hand to provide a fast, whip-like release of the ball. The efficient transfer of force through the proper sequencing of body parts through the legs, hips, trunk, and upper limb to the ball is crucial.

In addition to strength training, a weighted ball program or medicine ball throwing progression can be utilized to improve velocity. This will improve the ability to generate power in the throwing muscles. The combination of a heavy load to build power and a light load to build arm speed, thrown in a prescribed manner, has been shown to improve throwing velocity safely.

The athlete should train for proper trunk rotation during arm cocking as well as strength and flexibility in order to generate angular velocity within the trunk for maximum ball velocity. Training should involve trunk rotational exercises to develop the obliques so that maximum arm speed can be generated.

Biomechanical Analysis
We use video analysis of the pitching and hitting mechanics of each player for technique analysis, fault correction and feedback, as well as for assessing progress at a later stage of the program

Visual Skills Training
We also incorporate visual skills training for batters since the ability to accurately track the baseball and predict where it’s going to be is crucial to a hitter. Without this unique skill, all your other training can be rendered useless. Many of the exercises are easy to perform and do not require expensive equipment.

Mental and Emotional Skills Training
We introduce mental and emotional skills training to help players deal with both success and failure, as well as to deal with game pressure. Baseball is unique in that being successful three times out of ten gets you to the Hall of Fame. Players have to deal with consistent failure and still remain confident.

The following are the basics for a Baseball / Softball Conditioning Workout:

Cardiovascular Training: Sprints and interval training, not long distance running
Stretching: Important for increased flexibility and injury prevention.
Strength Training: Important for increased maximum strength. Begin with bodyweight exercises and progress to weights.
Medicine Ball Exercises: Important for rapid powerful upper body movements to develop increased explosiveness and rotational forces.
Plyometrics: Used in conjunction with strength development in an integrated program to improve the link between the strength developed in the weight room and the ability to develop explosive power, speed and agility.
Speed, Agility and Quickness Training: When it comes to baseball, speed and agility are important on both sides of the field. Speed is important in the field where hit balls must be defended. On offense, speed puts pressure on the other team and distracts the pitcher and catcher; this help the hitter get better pitches to hit. The development of speed and agility is as vital as the development of batting power and throwing arm stability.

When you translate the strength developed in the weight room with the speed developed during the plyometric training and then add proper batting and pitching mechanics, you will have a stronger, more powerful, more productive player.

All training needs to be integrated with sports skill training. You cannot do either area in isolation without leaving the player's development lacking. Trainers need to work closely with the team coach and medical staff to ensure a balanced, effective training program. Nutrition and diet and various recovery methods should be discussed with appropriate professionals in those fields.