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this helps me understand how to get good contact more often.

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Introduction

In this era of power hitters, often young players equate good hitting to pulling the ball. They think that by trying to pull the ball they will be able to hit with more power and be more successful. The majority of power hitters who also hit for high average hit the ball hard and have power to all fields. You want to be a hitter than can hit the ball to all fields, but your goal will be to hit between the power alleys.

The Sweet Spot

Every bat has a sweet spot right around the barrell of the bat that will produce the best results when hitting a baseball. As a hitter you need to have as one of your goals to try and hit the baseball on the sweet spot every time you hit the ball.

Understanding the Point of Contact

If we agree that we want to hit the ball on the sweet spot, we also need to realize that we decrease our chances of hitting the ball with the sweet spot if we are swinging early trying to pull the ball. The image below shows how the size of the sweet spot is reduced the more the bat is angled. So by swinging early and trying to pull the ball we are decreasing the chances of getting the good part of the bat on the ball.

So how can we hit the ball to all fields and still hit it on the sweet spot? - The answer: We're going to try to hit the ball to the power alleys letting the ball travel in closer to the plate before hitting it and using our arms and hands to deliver the sweet spot of the bat to the ball.

Hitting to the Power Alleys

The power alleys are defined as the gaps in the outfield between the left and center fielder and the center and right fielder. By trying to hit the ball from power alley to power alley you're giving yourself the best opportunity to:

Hit the ball on the sweet spot of the bat

Keep your bat in the hitting zone longer

Stay balanced throughout your swing

See the ball longer and avoid swinging at bad pitches

Keep the ball fair

Improve your batting average

Using Your Arms and Hands

You will pop your hips more open on an inside pitch than you will on an outside pitch, but it's really the relationship of your arms and hands to your body as you swing the bat that will determine whether you hit the ball on the sweet spot of the bat.

In the past it has be taught that your want to hit the ball with full extension, meaning your arms are straight on contact. This is incorrect! The only time your arms should be at or near full extension is on an outside pitch that you need to extend your arms to get to. On an inside pitch your arms should be bent more than on a pitch down the middle of the plate. The goal should not be to have your arms and hands coming through at the same spot each time but rather to have the arms and hands, deliver the sweet spot of the bat to the ball every time, no matter the location.

Don't be Afraid of Getting Jammed

All hitters get jammed from time to time, but some hitters let that dominate their thoughts and it will affect their timing and swing. If we are waiting and not lunging after pitches, both good things, then we're going to get jammed from time to time. It's going to happen, and yes it can sting a little when it happens, but it also let's you know that you're waitiing on the pitch. Realize that just like being a little out front, getting jammed means you're a little late. It's really a small adjustment that you need to make, not a big problem that you should avoid by starting your swing too early in order to avoid it.

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Nice site! I'm an ex professional baseball umpire from 30 yrs ago and came across this site when researching dropped 3rd strike situations. It has to do with "running lane" interpretations...Take care and keep up the great work!

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Baseball Hitting: Getting Good Consistent Contact

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In this era of power hitters, often young players equate good hitting to pulling the ball. They think that by trying to pull the ball they will be able to hit with more power and be more successful. The majority of power hitters who also hit for high average hit the ball hard and have power to all fields.

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these drills will help me fix my swing.

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Because our trainers love providing both athletes and coaches access to the best resources and information, athlete education has become a priority at Driveline.

Our athlete education initiatives range from classroom sessions, blog posts, and videos, to after-hours talks geared towards achieving the best results for our in-gym athletes.

In the hitting department specifically, trainers have given various talks on subjects they are passionate about. For me, I wanted to make sure that hitters had a deeper understanding of how to practice when they leave Driveline and no longer have access to the technology and coaching resources. This meant education on concepts like the intention-action model, constraints-led approach, internal vs. external focus, and practice design. Max Gordon gave presentations on hitter physical screens, interpreting kinematic sequence graphs and proper warm-up and recovery techniques.

The one thing that we did not emphasize is the thing that everyone has an interest in: visualizing important concepts in the swing!

Today, I want to introduce three S&C and biomechanical concepts that play a large role in a mechanically sound baseball swing. I am not a strength coach or a biomechanist, but learning basic movement patterns has provided me a great deal of context when working with such specialists to teach the swing. If the hitter has a basic understanding of these concepts, then they too will have more deliberate practice in the cage and the weight room. Ultimately, this will allow them to make quick adjustments in practice and when digging into the box during a live game.

The tendency is to shy away from explaining the swing in terms of basic S&C and biomechanics concepts, as the focus for the hitter shifts from external to internal, and the hitter begins thinking about the action rather than the outcome of that action. This has shown to be an ineffective mindset for performance ( ), but there is some evidence for the benefit of setting aside time to think internally in order to learn a new move ( Castaneda, Gray ). From my perspective, context and information is power, and the athletes who pursue context and information in regards to their daily practice habits improve and perform better than those who do not.

A better way to put it is this: if hitters love to think about the internal mechanics of the swing and will do so regardless of what a trainer recommends, let's at least provide them with accurate and actionable information so that they can make adjustments based on a sound understanding of those movements. This article is geared towards providing the athlete with some context for certain movements that are vital to efficient rotation and specific to the baseball swing.

The concepts we will explore are hip hinge, hip/torso separation and maintaining spine angle. Specifically, we will discuss the how and why behind proper execution of these moves. The goal is to educate the hitter on these concepts in order to help them train more deliberately and make adjustments at a faster rate. An external focus is key in performance, but if you don't know what matters when you are swinging a bat and rotating, assessing yourself in real time becomes difficult, and quality focus when it comes time for performance is fleeting.

Hip Hinge

The hip hinge is the same pattern found in a quality squat, deadlift, RDL and countless other exercises. The most efficient way to execute a proper hinge is to sit back into your glutes and hamstrings and literally create a hinge separating your upper body from lower body. In a correct hinge, the pelvis is rotating rather than hinging at the lumbar spine. In other words, the glutes and hamstrings (posterior chain) are doing the work rather than the spinal erector muscles.

*This gif represents the first move of a squat. In one rep, the knees track over the toes and the movement begins from anterior chain muscles such as the quads. In the other rep, we see a well-executed hinge, as the movement begins from the pelvis and posterior chain muscles such as the hamstrings and glute maximus.

*These images represent the basic anatomy of the pelvis. To the left is the anterior (front) and to the right is the posterior (back) view of the area.
For clarity, the definition of the pelvis is the structure that connects the upper body and spine to the lower body and all of the muscles required for the motion of this structure. Danatomically , it is the pelvic girdle and all the surrounding muscles, tendons and ligaments .

When we are describing the movement of the pelvis (flexion, extension, adduction, abduction, and rotation), we are describing the movement of the pelvic girdle area.

Rotating the pelvis with a posterior dominant strategy (using glutes and hamstrings) sets the hitter in a position to transfer ground force into the bat through rotation more efficiently in comparison to extending the lumbar spine with an anterior strategy (quads). If the pelvis is not engaged with a proper hinge, the hitter will begin to shift laterally and engage the pelvis later in the swing, causing late rotation and a plethora of issues up the kinetic chain.

* This gif represents two different strategies for a hinge. In one of the swings, the knee tracks over the toes, signifying an anterior dominant strategy. The move that shows the internal rotation of the trail hip and the glutes tracking over the heels, signifies a posterior dominant hinge, which is what we are looking for in the swing.
This pattern of posterior dominant rotation is vital to the swing, as executing it well means you have the strength to maintain posture and rotate around a stable base. This means you are engaging the muscles involved with rotation and are able to begin rotating the pelvis at the correct time . If you have an anterior dominant strategy, you lose out on the benefits of activating the posterior chain muscles and internal rotators of the pelvis such as the upper glute medius and minimus, TFL, and adductors.

Along with creating a proper hip hinge in the sagittal plane, there is an aspect of rotation that becomes relevant at this phase of the swing. The hitter will gradually gain counter-rotation up until it becomes time to make a forward move towards the ball. This counter-rotation also "loads" the pelvis and provides momentum and space for the pelvis to begin to accelerate at a faster rate than if the pelvis were minimally counter-rotated.

Once the hinge is properly executed, the hitter is in a position to maintain the angle of the hinge and rotate around a stable base. Below are a few examples of the hinge and counter-rotation into the trail hip.

A few more looks at hip hinge in the swing.

This move loads the hips, rather than the quad, which sets the hitter up for powerful and on-time rotation. Key aspect to note is how each hitters butt is lined up over or behind their heels. pic.twitter.com/pYlADx25vw
- Max Dutto (@MaxDutto_) August 21, 2019

Hip/Torso Separation: "X-Factor"

Once the hitter has completed the original hinge and set themselves in a good position to rotate the pelvis, pelvis rotation begins upon, or before toe touch .

*This graph from K-Vest represents hip/torso separation in the swing. The hitter reaches max separation right after first move, then the torso rapidly accelerates the torso back to neutral separation at contact.
As the pelvis begins to rotate, a squat move creates hip flexion, seen as the hitter's butt seems to get even more over the heels or away from the plate . This puts the hitter in a powerful position and is eccentrically loading the core muscles such as the obliques, while the torso gains a slight amount of counter-rotation (moving away from the pitcher).

Hip/torso separation happens in the swing when the hips begin rotating towards the pitcher while the torso gains counter-rotation. This move is extremely important in the swing and is an aspect of all mechanically efficient rotary movements such as throwing or striking. Max hip/torso separation should occur after the first move and in alignment with the hitter's max forward bend (see the below section on maintaining spine angle) . After this point, the hips begin to decelerate and propel the torso into rotation.

The importance of this move lies in the loading of the core muscles. This eccentric load takes advantage of a concept called the stretch-shortening cycle (SSC). In SSC, muscles eccentrically contract (stretch) and then rapidly concentrically contract (shorten) in order to produce force. This move is essential to transferring power, and the principle underlying the effect is one of Newton's best-known laws: for every action, there is an equal and opposite reaction .

When transferring energy through rotation, the stretching and contracting of the core muscles brings the upper body, from the rib cage up, into rotation with much more force than if the two segments (hips and torso) were to rotate at the same time and the hitter were not experiencing the "stretch" in the core. Executing hip/torso separation correctly sets the hitter up to experience an efficient stretch shortening cycle from the torso to the shoulder, through the lead arm and eventually to the hands.

There are also intuitive hitting implications to hip/torso separation. In order to sequence the body properly, the hips decelerate first, followed by the torso, the lead arm, and finally the hands. This means that the hands and bat are the last segments to accelerate into rotation and eventually decelerate. The hips must clear, while the torso lags behind in order to transfer energy efficiently and provide space for the hands and bat to work on plane with the pitch at the correct time.

Maintaining Spine Angle

The hinge can be confusing at this point in the swing, because the hitter wants to maintain the angle that the hinge creates, rather than the actual hip flexion that occurs during the hip hinge phase of the swing. This is often referred to as spine angle - or the angle of the spine in relation to the ground.

Once the hitter begins to make a forward move towards the ball and reaches max hip/torso separation a few frames after first move, the hitter then becomes "planted" and there will be no linear move with the upper or lower body until well after contact.

Generally, planted equates to the time that the hitter has reached max/hip torso separation when many hitters have most of their lead foot set on the ground. This is important to highlight for multiple reasons, with the first being hip action after pelvis rotation.

Once the pelvis begins rotating, the pelvis will also begin to extend, moving from the anterior tilt set by the original hip hinge to posterior tilt. This thrusting action is important for power (think of hip extension in a deadlift or squat), but this action alone is not enough to transfer energy to the upper body, as there are aspects of rotation and lateral flexion to consider in order to maintain spine angle.

Here is an easy way to think of this. If the first move the hitter makes is to extend with the hips and lose torso forward bend, it is equivalent to "buckling" on a good curveball, but for every pitch. In order to avoid the "buckle" and maintain posture, the hitter must couple hip extension with torso lateral flexion (side bend) and rotation. These two moves allow the hitter to maintain posture and turn through the ball with minimal loss of power when transferring energy throughout the kinetic chain.

Hip Hinge can also be called "forward bend" in the swing, and this is how a K Motion graph refers to it (example above). The green line represents forward bend, the blue line represents side bend, and the red line represents rotation. In an ideal swing, forward bend, side bend and rotation will have the same value about halfway between first move (when the hands begin rotating forward) and contact.

As forward bend goes to zero (extending the hips and coming out of hinge), the hitter replaces the forward bend with torso side bend while rotating to deliver the barrel to the ball . This is what it means to maintain spine angle once the hitter's original hinge is set.

Maintaining spine angle visual.

These hitters are rotating "underneath their head" or maintaining the spine angle set by their original hip hinge.

My favorite cue for this is, "rotate like a steel rod is drilled through the top of your head." pic.twitter.com/UXhmJpIMQy
- Max Dutto (@MaxDutto_) August 26, 2019

When evaluating whether a hitter has maintained spine angle or not, it is important to note that this specific move should happen on most pitches in the strike zone and that many hitters will break posture to hit tough pitches. Even though this may be the case on occasion, maintaining spine angle remains an important aspect of a hitter's approach. We often give hitters the instruction (especially with two strikes) to "not break posture" in order to assist in making quality swing decisions and take their "A" swing at pitches in the strike zone.

Top-Down Approach for Hitters

Now that we have a little more technical background on hinge, hip/torso separation and maintaining spine angle as well as context for approach, let's explore the "top-down" approach that can make maintaining spine angle immediately translate to the game.

In general, if a hitter is maintaining spine angle after the hip hinge phase of the swing, the value of side bend at contact will be greater than or equal to forward bend at first move (first move can also refer to when the hitter begins to extend or come out of hinge). If this is not the case, the hitter will lose posture by extending with the t-spine early. This can be signified by a head that comes up and out of the swing rather than remaining stable as the body rotates underneath.

At Driveline, we often use the "Top-Down" approach to replace forward bend with side bend.

In this approach, the hitter will set their sights on a pitch at the top of the strike zone that they can hit for an elevated line drive. This area at the top of the strike zone is the very last place in the zone that the hitter can drive the ball without losing forward bend early and have less side bend than forward bend at contact.

Here is Jason Ochart's tweet demonstrating how we teach this approach.

From an Instagram AMA, here's another explanation of what Mallee talked about on his MLB Network piece about posture.

I see far too many swings that land in a launch position grooved to the low pitch. They land with excessive side bend and a diving head. pic.twitter.com/J8ZsFmANzO
- Jason Ochart (@JasonOchart) April 3, 2019

At this point, the hitter will adjust to lower or more away locations by adding torso side bend and more forward bend once they've recognized where the pitch will be . The hitter will set this angle and then begin to "rotate around the steel rod" to deliver the barrel to the ball.

It is more difficult to deliver the barrel by coming up with forward bend, lifting the head and adjusting the hands wildly to get to the ball. Which is why we coach "top-down".

Instead, hitters can adjust to pitch type and location with larger, slowly moving segments that are easier to control, like the torso and pelvis.

Conclusion

Good hitters understand hinge, X-Factor, and maintaining spine angle.

Another benefit to hitters and coaches of understanding these movements is that practice can become more deliberate, which in turn allows us to become more objective about how we evaluate performance for each rep, at bat or day at the plate.

A qualified strength coach can help teach these movements using basic lifts like the deadlift and squat. Hitters can internalize the movements relatively quickly-especially if they appreciate how doing so will benefit their swing.

This article introduced three high-leverage swing concepts and offered some ways to visualize them. Mastering the hinge, correct timing of hip/torso separation and maintaining spine angle are good goals for hitters to have. Understanding their importance can also allow a hitter to make adjustments more easily because that eliminates confusion as to what has physically gone wrong after a mishit.

There are few absolutes to hitting and more research needs to take place to better understand the kinematics of an elite swing. In the meantime, these three concepts can help any hitter or coach understand the essentials.
Written by Hitting Coordinator Max Dutto
Train at Driveline

Interested in training with us? Both in-gym and remote options are available!

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Hitting Concepts: Visualizing the Why Behind Hip Hinge, Hip/Torso Separation and Maintaining Spine Angle

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Because our trainers love providing both athletes and coaches access to the best resources and information, athlete education has become a priority at Driveline. Our athlete education initiatives range from classroom sessions, blog posts, and videos, to after-hours talks geared towards achieving the best results for our in-gym athletes.

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these will make my swing stronger.

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Baseball, perhaps more than any other sport, places a premium on fast, explosive rotational movement. Unfortunately, those movements also make baseball the sport that produces the most elbow and shoulder injuries.

It wasn't too long ago that Major League Baseball players resisted strength training altogether, fearing such exercise would make them too big, tight, and muscular to execute proper movements. Then came the 1990s steroid era, which proved that some players could perform no matter how grotesquely their muscles developed.

Of course, many of those bulked-up players broke down because of the extra size-and that came at the expense of undue pressure on the joints. With baseball exercises, the goal is not bulk but increased rotational strength, which is the key to generating power when throwing a ball or swinging a bat.

Since baseball players move in sudden, quick bursts, they should emphasize improving acceleration. And because of the workloads they put on their shoulders, baseball players should avoid exercises that place undue pressure on that area-and focus on moves that reduce the risk of shoulder injury instead.

Here are 10 basic exercises that will help baseball players accomplish those goals.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.
Backward Lunge with a Twist

Why you should do it: This decreases the risk of injury in the lower back while stressing the hip flexors, which will give you more rotational ability each time you throw the ball.

How to do it: Step back with your left leg into a lunge. Lean back slightly and reach your left arm to the sky as you twist your torso over your front (right) leg. Step into the next lunge and repeat for 10 reps, then do 10 on the other side.

Drop Lunge

Why you should do it: To improve flexibility in the hips and glutes, which play major roles in all baseball movements.

How to do it: Turn your hips to the left and reach back with your left foot until it's two feet outside and behind your right foot. (Your legs should effectively be crossed.) Make sure your left toes are pointing at your right heel. Finally, rotate your hips to a neutral position so you're facing forward again. Slowly lower yourself into a squat. Drive off your right leg, stand up, and repeat for 10 reps. Switch legs and do another 10 reps.

Leg Cradle

Why you should do it: This opens up your glutes and hips, which come into play when batting, throwing, and fielding-basically every baseball movement.

How to do it: Lift your right foot off the ground and squat while standing on your left leg. Lift your right knee to your chest, placing your right hand under your right knee and your left hand under your right ankle. Pull your right leg as close as you can to your chest in a stretch while squeezing your left glute. Step forward with your right foot. Switch feet. Do 10 reps per side.

Mini-band Lateral Walks

Why you should do it: This helps you focus on shifting weight, which is crucial in baseball whether you're throwing or batting.

How to do it: Place a mini band around your legs, positioned just above the knees. Move to the right by pushing with your left leg and stepping laterally with your right. Bring your left foot back to the starting position and continue for 10 reps. Switch sides.

Sprinter Starts

Why you should do it: This improves acceleration, an underrated baseball skill, and one that's especially valuable when sprinting out of the batter's box, going from first to third, or running down balls in the outfield.

How to do it: Start in a pushup position with elbows extended. From that position, fire your legs explosively, making sure to use your arms for momentum, and sprint forward 10 yards. Make sure you drive your feet hard into the ground, in a piston-like motion, as you run. Rest 30 seconds and repeat for five reps.

Reach Roll and Lift

Why you should do it: This stretches out the upper back and shoulders, two vulnerable areas in baseball.

How to do it: Grab a foam roller or physio ball. Start by kneeling on the floor. Sit back on your heels, extend your arms, and place the backs of your hands on the roller or ball. Your torso should be roughly parallel to the floor.

Keeping your head and neck neutral with your spine, roll the ball/roller forward while keeping your hips back and your chest facing ground. Lift and exhale, holding the stretch for two seconds but keeping hands on the foam. Return to the starting position and repeat for a set of 10.

Split Squat

Why you should do it: This increases balance and strength in your hips and leg muscles.

How to do it: Holding light dumbbells or using just your body weight, step out into a lunge. Lower the hips toward the ground by squatting back and down. Without letting the back knee touch the ground, drive your weight back up with the front leg. Do 10 reps with that leg forward, switch legs and repeat.

Goblet Squat

Why you should do it: To develop power in the lower body.

How to do it: Hold a kettlebell with two hands against your chest as if preparing to drink from it goblet-style. Squat by sitting your hips back and down, keeping the weight in the heels of your feet without lifting your toes. Make sure the kettlebell is touching your chest throughout the move. Your elbows should gently touch your knees. Rise and extend powerfully through the hips. Repeat for 10 reps.

Medicine Ball Rotational Throw

Why you should do it: This improves your ability to store and release energy from the hips, which is crucial when swinging a bat or throwing a ball.

How to do it: Stand facing a solid wall about three feet away. Hold the ball at waist level. Rotate your trunk away from the wall. Start the throw by powerfully rotating your hips toward the wall, followed by your trunk, arms and the ball. Catch the ball with one hand under the ball and the other behind it, and with your arms slightly bent. Repeat for 10 reps, then switch sides.

Lateral Bound

Why you should do it: To build explosive lateral power in your legs, which is important when on the bases and in fielding.

How to do it: Stand balanced on the right leg, with the left foot on the ground. Squat slightly with the right leg, then use the leg and glutes to jump laterally. Extend through your ankle, knee, and hip, and land on the opposite leg only, making sure to maintain your balance. Repeat to the other side. Hold for a count of three on each side. Do 10 per side.

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The 10 best exercises for baseball players

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Baseball, perhaps more than any other sport, places a premium on fast, explosive rotational movement. Unfortunately, those movements also make baseball the sport that produces the most elbow and shoulder injuries. It wasn't too long ago that Major League Baseball players resisted strength training altogether, fearing such exercise would make them too big, tight, and muscular to execute proper movements.

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your swing might be perfect but everything else can be better.

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Perfect baseball swing mechanics are displayed by the best hitters to ever play the game. Incorporate their movements to maximize your potential.

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Practice is all about repetitions and focusing on what is wrong and fixing it. Practice doesn't make perfect and nothing will ever be perfect you can only hope it gets more effective.

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sometimes practice doesn't make people better at all. some people either can't get it or the skill isn't learnable.

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i will create a log and record every time i practice. it will help me track what i've done and what i need to do to practice and get better.

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Williams, Pete. “The 10 Best Exercises for Baseball Players.” Men’s Journal, 7 Mar. 2017, www.mensjournal.com/sports/10-best-exercises-baseball-players/.

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Dutto, Max. “Baseball Hitting: Getting Good Consistent Contact.” Www.qcbaseball.com, 27 July 2017, www.qcbaseball.com/hitting/hitting-getting-consistent-contact.aspx. Accessed 24 May 2022.

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dutto. “Hitting Concepts: Hip Hinge, Hip/Torso Separation and Spine Angle.” Driveline Baseball, 4 Oct. 2019, www.drivelinebaseball.com/2019/10/hitting-concepts-visualizing-the-why-behind-hip-hinge-hip-torso-separation-and-maintaining-spine-angle/.

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Admin. “5 Steps for a Perfect Baseball Swing.” Hitterish, 30 Sept. 2017, www.hitterish.com/single-post/5-Steps-for-a-Perfect-Baseball-Swing.