clipboard batting

Knee

(Training the Legs)

[The information below is not intended for memorization (especially kids). The info in each section is to Guide the training activities. Players repeat the actions, over and over, for their Muscles to memorize.

As time is spent doing the activities and drills, in a practice setting, the terminology and detail of each activity will become familiar in the brain.]

Turn Back & WEIGHT SHIFT

The action of a batter ‘Loading’, which we call ‘Turn Back’ may seem inconsequential. However it is critical that a batter executes this movement properly, and consistently. Executing this action well, requires practice.

All subsequent actions of the swing are affected by the quality of body position at the end of this initial movement.

Finish Position: (1) Weight on inside edge of back foot (2) Front Heel off the ground (will vary from batter to batter)

Objectives

Put the body in position to best utilize legs to start and power the swing
Batter learns to use only the Leg muscles during the action; no effort with upper body, arms or shoulders

Set-up

Stance with feet wider than the hips and weight on the inside edges of the feet (as well at the player can). Some younger and less experienced players may not, initially, be able to position their weight on the inside edges of their feet. Keep working at it; over time they will get more familiar and more comfortable.
Hands on Hips. We want the upper body, arms and shoulders relaxed and have No involvement in the action.

Actions

Gently push off the Pad of the Big Toe of the front foot:

Front side of the body (Shoulder, Hip, Knee, Foot) turns inward slightly. Batter should be able to see pitcher with both eyes at the end of this action. If not, they have turned in Too Far (common with younger players…which is why we practice this action; to get it right, which takes time).
Shift weight back about 4” against the inside edge of the back foot
Back knee bends out over the big toe of the back foot

What Will go Wrong

Batter Turns In too far. Fix: stand behind batter; gently hold the outsides of their shoulders (or hips). Give a gentle squeeze, then release, when the shoulders turn in too far. We don’t want to overpower the player and halt them from moving too far. The ‘squeeze’ alerts them of the point in which they turned in Too Far. The batter’s muscles use this physical que to alter their movements…on their next try. We want THEM to fix the issue. Note: it may take a week or more for the player’s muscles to learn to control this action.
Batter turns their Face (eyes) away from the Pitcher. Fix: Coach stands in as a Pitcher holding up a ball (only needs to be 10’-15’ from the player/team). Instructs player/team to ‘Face the Ball’ (both eyes can see the ball) while ‘Turning Back’. (This is not an immediate Fix; repetition is required)
Weight Shifts Back too far. Fix: Repetition. We practice this action over and over (multiple practice sessions) so the kids can develop the Muscle Memory to do it correctly.
Knee bend points back, beyond the Big Toe. Fix: Repetition. We practice this action over and over so the kids can develop the Muscle Memory to do it correctly.

Switch Heels - Part 1

Batting Stance with feet wider than hips. Hands on hips. Upper body remains relaxed, especially shoulders and neck. Turn Back (front heel up); Switch Heels (Turn Fast). Action is powered 100% by leg muscles. Finish with Head Over Back Knee.

Switch Heels - Part 2 (Anchor)

Stance with Hands on hips. Emphasis on driving the Back Knee forward and Down. (‘Switch Heels 1’ is for getting accustomed to the action. Once we add Anchor, we are doing the full action; no longer work on ‘Switch Heels 1’)

Switch Heels - Part 3 (Heel-Knee)

Emphasis on both legs driving with equal force. The front heel drives straight back; the back knee is driven straight forward. Effort against back knee is Down, towards the front heel. These two forceful straight line actions result in the Turn of the Legs/Hips. Torso remains centered between feet at the end of the action.

head over back knee

During the Switch Heels action, and throughout the swing, the Head remains in place, centered between the feet, and over the back knee. A common flaw in young batters is the torso and head drifting forward during the swing. The head ends up more towards the front foot than the back knee. We want to point this out to kids and pay attention to the relationship of the Head to the Back Knee during swings. …through awareness of their head and working on Anchor during the Switch Heels action, kids can develop control of their head during their swings.

Twist 1

Feet positioned 2”- 4” outside the hips; chest facing forward (not in a batting stance). Arms held a bit out from the sides of the body (for balance). Weight on the front area of the feet (the part of the feet in front of the chins). No weight on the heels. Feet and legs turn back and forth, while keeping upper body (shoulders) still:

Fives seconds. Rest. Repeat .

(We want the chest to remain facing forward; no movement of the shoulders. It will take kids a few days to a week, to be able to do this drill without the shoulders moving.)

Objective: Train the Lower Body to work independent of the Upper Body

Twist 2

Twist w/Endpoint: Turn legs and feet to one side; Stop. Chest remains facing forward; no shoulder movement. Turn legs and feet to the other side; Stop. Do this 3x in each direction.