Welcome to the Frozone

Where Power comes from in Your Swing

By Tony Abbatine

Mr. Abbatine is the National Director Of Instruction at Frozen Ropes, one of the leading programs for baseball and softball instruction with facilities across the country.  Abbatine also serves as a consultant to several Major League Baseball teams. 'The Frozone: Are You Ready for the Next Level?' is a new, regular feature in every issue of Junior Baseball. Don't miss a single edition - subscribe today by clicking here.

 

Breaking Down the Swing to Improve Your Power

Every player from Little League to the major leagues is always looking for ways to hit the ball farther and harder. Why is it that the ball jumps off the bat of some players and for others the results are less than expected?

Let's take a look at parts of the swing that allow you to max your power output!

1. The Grip

Try a "progressive" grip. A grip that starts loose and becomes firm and tight as the bat enters the hitting zone. Check your finger alignment to make sure you are not overbiting the grip (meaning, your top hand is over-turned on your bottom hand). A pre-swing ritual of gently flickering your fingers will remind you to start easy and finish tight on the bat handle.

 

2. Stretch to Get Ready

Call it the load, the trigger, the ready position. The pre-loading or stretching of the shoulders prior to moving the bat forward  is crucial to maximizing your upper body strength in the swing. This elastic stretching (think how rubber bands fly farther when you pull them back and let go quickly!) is a must to increase bat speed and will help in keeping you from taking your body into the hitting zone.

 

3. Intent

Swing harder. It's sounds simple and we are stating the obvious but young players need the mindset to swing the bat with maximum force. Putting the ball in play is the right thing to do with the go-ahead run at third base in the sixth inning but hitters need to pick their spots and exert more effort in the swing. Try the grunt round in batting practice. Ask all players to make a grunting noise during their swing to ensure a max effort swing.

 

4. Snap Joints and leave the bug squishing to the exterminators!

Since the beginning of time, players have been told to squish the bug to help in turning the torso in the swing. Good, but not really what happens in above-average hitters. Try to feel your back hip joint snap into your  firm front leg as you deliver the bat into the strike zone. The snapping of the hips will improve the hip rotation velocity needed to max out bat speed. Make sure your hips have finished snapping before you hear the ping or crack of the bat. Hips that snap or turn after contact don't help your cause.

 

5. Check the Stride Angle of the Front Foot

Snapping joints is one thing but if you don't keep all that power you created in the hitting zone, it won't help. Check your foot and make sure that on contact the angle is closed; the left-handeded hitters' front foot should be pointed to third base and the right-handed hitters front foot is pointed toward first base. A solid closed stride angle will eliminate "blending" -- when hitters bring their body with them as the barrel enters the hitting area.

 

6. Yes, Yes, Yes, No....

Hitting with power starts with an aggressive approach and a green-light mindset as the hitter evaluates the pitch. Every pitch should be viewed as a potential "MOM" ball (Mistake Over the Middle) with the hitter deciding not to swing as the ball approaches the plate. This expectation that every pitch is a hittable pitch will force you to attack and start the swing on time. 

 

7. Miss Fast

It's ok to miss and strike out. Developing powerful swings means taking aggressive swings. Putting the ball is play is cool in T-Ball but to  create power means you will miss at times. But when you do miss, miss with strength and speed! In the long run, your overall hitting results will improve.

 

8. Click, Don't Clack.

For all the bio mech geeks out there, radial deviation is key to properly loading the hands and wrists in the swing. The click of the bottom wrist as the hitter backstretches will force the barrel closer to the back ear of the hitter. This loading of the wrist will keep the hands up and prepare the wrists to unload as the bat barrel is thrown into the hitting area. Hitters with minimal power will take the barrel away from the back ear (called a "clack") and drag the bat into the strike zone. Without radially deviating the back wrist, the hitter's bat is as lethal as a wet newspaper in battle.

 

9. Strong and Fast is Better than Short and Quick

How many times have you heard "short and quick" to the ball? Good advice but take your hitting to another level and think "strong and fast." A strong and fast approach will deliver the bat with greater force and  force the hitter to start the swing sooner and to use their entire body.

 

10. Hit 4 Balls at a Time

Attack the oncoming ball as if three more were coming at you from the same pitcher in the same location. Hitting through, not at the ball will improve hand speed at contact and minimize wrist rollovers on contact.

 

11. Front of the Plate Bat Speed

Yes, we want bat speed but we need the speed of the bat to be hitting peak  speed in front of the plate. Make sure your contact points are in front of the plate so your bat has more time to pick up barrel speed on the approach. In the on-deck circle or between pitches, visualize your front of the plate (pull the pitch) contact points and commit to getting the barrel there on time!

 

12. Get Off the Plate

You may find it easier to attack the inside pitch by creating a wider lane for your hands to move through on the inside pitch. Instead of touching the outside part of the plate when you measure your plate distance (like most young hitters do) touch the inside part of the plate with an extended arm and notice how much easier it is to pull balls now!

 

13. Master the 3 Moves of the Swing: Stretch, Slide and Snap!

Name the hitter you watch on TV or making his league all-star team, and they all have three movements in common. In perfect sequence, you need to stretch back first, slide the body slowly then snap the hip joint to deliver the bat. This pattern of movement (the kinetic chain theory of hitting) will create the smooth, effortless swing all hitters desire.

 

14. Get Strong the Old Fashioned Way

A stronger body will do wonders to add a few more feet to your hits. Depending on the age of the hitter, a strength and conditioning program is a must. By far, the three best exercises to improve bat speed -- push-ups, squats and pull-ups -- should be a regular part of all hitters routine. Find time in the season (during those TV commericals is the best way to stay in shape!) to do your Big Three exercises.

Work on these 14 tips and you'll start to see results in no time!  

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