Rotational Hitting Drill | RSC Power Turns
Baseball players looking to increase their hitting power may think they need to hit the weights and add strength and size to the upper body. Additional upper body strength can help to increase hitting power; however, the majority of this power is generated from the hips and legs during rotational movements. The body uses a baseball players strength and combines it with speed to produce power. Baseball players who possess a great amount of strength but lack quickness and coordination will not be able to catch up to a fastball or have the ability to make a quick movement to reach and make contact with an off speed pitch.
Utilizing rotational hitting drills will provide the baseball player with the proper combination of strength and explosive power to make more contact and hit for more power. Utilizing this rotational hitting drill will train the abdominal muscles which are another important group of muscles when it comes to powerful rotational movements. The abdominal movements help to combine the strength and power of both the upper body and lower body while baseball players are performing a rotational movement.
There is much more than just having a strong upper body which goes into becoming a great hitter. Baseball players must strengthen and increase the quickness of the rest of the body in order to reach their full potential as a baseball hitter.
Most Effective Rotational Hitting Drill For Baseball Players
Baseball players looking to increase their success in the batters box need to add rotational power. By utilizing hitting drills to increase rotational power baseball players will not only be able to increase their power when making contact with the ball but added core stability and increased body control will also allow baseball players to make more frequent contact with pitches.
The RSC Power Turns can be completed in a small group or team setting. To perform the power rotational hitting drill baseball players will need a Reactive Stretch Cord and a partner. Partners will attach the anchor belt around their waist and securely attach the clip to the belt, ensuring the clip is locked before the hitting drill begins. Baseball players performing the RSC Power Turns will take the anchor strap and pull it tightly around one of their hands. Baseball players will then grab down on the Reactive Stretch Cord at a point where their opposite hand is even with the shoulder. After baseball players have their hands properly placed they will assume a good starting position for the hitting drill. This starting position should include a slight bend at the knees and hips, maintaining a straight back and tight core throughout the rotational hitting drill.
When performing this hitting drill it is important the baseball player and partner have good communication to ensure proper resistance is being implemented in the power hitting drill. If more resistance is needed partners will move away from their partner. If less resistance is needed to complete the hitting drill than partners will move closer to the baseball player. Breakdowns in form, which indicate too much resistance, include things like the baseball player overly using the upper body to try to “muscle through” the hitting drill. If baseball players can easily complete all sets of the rotational hitting drill then more resistance is needed. Baseball players and coaches also need to remember that the Reactive Stretch Cords maximum stretch distance is 20 ft. For safety purposes baseball players and partners need to ensure they do not go beyond this distance.
Utilizing RSC Power Turns During Baseball Training
Athletes will stand so their partner is to their side. From a good starting position baseball players will begin the rotational hitting drill by placing the hand attached to the anchor strap away from their partner and having the hand gripping the Reactive Stretch Cord closest to the partner. Baseball players will then rotate their bodies and drive the hand grasping the Reactive Stretch Cord across their chest and away from their body as they rotate. This means baseball players should essentially be “punching” away from their partner. Baseball players need to keep abs tight as they use their core and legs to produce the power exerted by the upper body. As baseball players are completing this rotational hitting drill they need to ensure their body is in a position so the Reactive Stretch Cord does not lay across the body while baseball players are rotating their bodies. Baseball players should readjust the angle of their bodies if this is occurring.
Perform these movements quickly, getting as many quality repetitions as they can. To complete the hitting drill baseball players will perform 15-20 second rounds 4-6 times on each side of the body, taking 90 seconds to 2 minutes of rest between sets. Baseball players working with a partner can rotate with their partner, as the anchor, as they complete sets.
Baseball players need to work on power and being quick through this rotational motion. This means keeping a bend in the knees and hips, keeping the abs tight, and incorporating the power and strength produced by the lower body. As baseball players turn they need to really focus on opening up the hips to allow for a stronger more powerful turn with the trunk of the body. Baseball players should also practice “squishing the bug” by simultaneously rotating and pushing off with the back leg as they rotate the hips. This movements helps to generate greater hip rotation and in turn a more powerful movement.
Baseball Strength And Power Drills
Following the completion of the RSC Power Turns athletes should look to continue their training session with other activities which work to strengthen the core, legs, and hips. In the baseball training section athletes can utilize the Leg Strength and Body Control Drill to further challenge the strength and coordination of the lower body. Athletes should also utilize Baseball Core Drills to gain more strength in the abdominals. By incorporating sports specific training like the High Knee Hitting Drill athletes can help to translate these strength and power gains into game like situations.