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Week 3 - Stride and Separation - Watch Introduction Video

Separation Drill, Stride-Hips-Swing Drill, Pre-set Hips Drill, First Move Drill, Stride Pause, Feet Together Stride Drill,

 

Practice Plan - Focus on quality practice - do not rush.

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Day 1 (Monday)  - Focus on loading with separation into a good launch position.  Then our focus will become firing the hips to lead the swing.  You want to think about working from the ground through the body.  Pressing into the ground, rotate the hips, then the chest, then the barrel will release out of your back shoulder   - Record yourself and upload to OnForm for feedback. Short video 1 to 2 reps of you doing the following drills.   

  • Separation Drill - 20 Reps (Chest toward plate - Hips rotate toward pitcher)

  • Stride - Hips - Swing Drill - 10 Reps

  •  Pre-Set Hips Drill - 10 reps

  • First Move Drill- 10 reps

  • Stride Pause Drill  - 10 reps

  • Feet Together Stride Drill  - 10 reps

 

Day 2 - (Tuesday) Rewatch Introduction to week 2 video in OnForm and do Mirror Work.  No swings required for this day but feel free to do so.  (Can be done indoors / in a bathroom mirror, or full length mirror)  If you don’t have a mirror, set up your phone/tablet to show your body as you work the drills.  (Focus on getting separation between your hips and your chest.) - as you stride, focus on pressing your belly button back during the load in order to land chest to the plate in launch position with shoulders angled down and head centered on the body in a good launch position with each rep.  Then focus on letting your hips lead the swing.  (Video Stride-Hips-Swing Drill and Pre-set Hips Drill and Import to share with Coach Swisher)  

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NOTE: When doing mirror work a swing is not needed, the focus is to slow down and focus on your hips turning to lead the swing.  Think about your chest staying toward the mirror as your hips turn away from the mirror.  

  • Separation Drill - 20 Reps

  • Stride-Hips-Swing- 10 Reps

  • Pre-Set Hips Drill - 10 reps

  • First Move Drill - 10 reps

  • Feet Together Stride Drill- 10 reps  (This focuses the separation of the hands and front foot from week 1 and 2)

 

Day 3 Thursday - Import video of first move drill and regular swings. ( Short 1-2 swings)

  • Separation Drill - 10 Reps warm up

  • Stride-Hips-Swing - 10 Reps

  •  Pre-Set Hips Drill - 10 reps

  • First Move Drill- 15 reps (Focus on your hips turning the chest - stop knob in direction of the ball on the tee.)

  • Stride Pause Drill - 10 reps

  • Feet Together Stride Drill - 10 reps

  • Regular Swings - 10 reps or more


 

Next Page -Day 4


 

Day 4 Friday or Saturday or Sunday

Video your Regular Swings (2-3 swings) and Upload to Onform for feedback.

  • Separation Drill - 10 Reps warm up

  • Stride-Hips-Swing - 10 Reps

  •  Pre-Set Hips Drill - 10 reps

  • First Move Drill- 10 reps (Focus on your hips turning the chest - stop knob in direction of the ball on the tee.)

  • Stride Pause Drill - 10 reps

  • Feet Together Stride Drill - 10 reps

  • Regular Swings - 20 reps or more

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