Moving on from our discussion in my last post on lower body mechanics, the next natural step is to work up the kinetic chain and discuss the upper body. Although it is not the main driver of force in the swing, by utilizing levers to maximize energy transfer into the baseball, the upper body plays a crucial role in maintaining speed generated by the lower half that is transferred through the core, into the shoulders and arms, and eventually into the bat. The better the energy transfer, the greater the power. Over the coming paragraphs, I will discuss our goals for upper body sequencing and how to get on plane with the swing.
As for identifying problems, the two most common flaws I see in hitters new to the collegiate level are “pushy” swings and swings that do not match pitch plane. Both create problems that may not be insurmountable, but they certainly make success harder to come by. The reason: these two flaws detract from a hitter’s ability to efficiently, effectively, and consistently transfer energy into the barrel of the bat and through the baseball.
Typically, these two flaws coexist. A “pushy” swing often lacks on-plane efficiency, or the ability to match the plane of the pitch for as long as possible. A breakdown in sequencing or mechanics is frequently the cause of these issues. As I work forward through this post, understanding why should become easier.
You will see a great deal of carryover from my last post on lower body mechanics. Feel free to reference the link above, but you may recall my view of the importance of a rear leg driven swing. From this point, the core becomes involved as a hitter creates tension through the separation or disassociation of the hips from the torso and shoulders. As that tension is created and the upper body begins a rotational move, the hands and bat are then pulled on plane. When examining swings, this is the paramount piece I examine for upper body mechanics. If the hands are pushed on plane or pulled by the top hand, there is a disconnect in kinematic sequencing, thus, decreasing the power potential. In simpler terms, things aren’t happening in the right order, making swing speed harder to come by.
A great example of what is covered in the above paragraph can be found in my article on a player’s personal swag. In that post, I examined the extreme differences between Ken Griffey Jr. and Hunter Pence in their stances and initial movements, but as soon as the two of them hit their launch position, the swings became much similar. This stems from proper sequencing.
Going forward in this article, I will discuss the upper body positions and movements I deem essential to be an elite hitter, all of which can be trained with drills or “feels” within the team setting. As a slight disclaimer, when teaching, I start by working toward ideal positions and movements. I aim for hitters to train to hit the farthest/hardest ball possible. I understand these positions and movements are not achievable on every single swing due to variable timing and pitch location; however, I view training towards perfection to be paramount, and then allow athletes to be athletes in their adjustments.
The first essential piece to cover in upper body mechanics is launch position. As stated in part 2 of this series, the launch position is the last instant before hands/bat begin their attack of the baseball, and in most instances occurs simultaneously with front foot strike. Whereas we previously discussed hip engagement at this point, I will focus on the arms, hands, and bat.
As an elite hitter reaches their launch position, their lead arm should reach maximum extension and maintain that length throughout the swing, something I refer to as “arm bar.” This move is shown perfectly by Fernando Tatis Jr. here. Maintaining the maximum extension of the lead arm allows for maximum leverage in speed creation, as well as allows for adjustability with in the swing. Although the “barred” arm provides the most efficient solution for swing speed when sequenced properly, hitters can bend the lead arm to make adjustments for timing miscalculations. As you can see in the Tatis slow-mo, the arm never bends, allowing for maximal energy transfer into the baseball. As the levers get longer, power potential increases. For another example, think Bryson DeChambeau on a different swing plane.
In addition to creating length with the lead arm, the hands/arm should be in line with the hitter’s toes. I call this the toe line. If a hitter’s hands are “in front” of the toe line, this will commonly lead to a pushing or brushing action in the swing that will often create sidespin towards the opposite foul line. On the other hand, being “behind” the toe line creates more of a bat wrap, leading to an extreme rotational move. Being “behind” tends to result in hooked balls and is commonly accompanied by the appearance of “pulling off the ball” during the swing in an effort to conserve time and space to hit.
In order to effectively train this position and then its release into the swing, I go through a progression shown below. The protocol begins with stick drills, progresses to isometric holds, and then progresses from controlled swing variations to near full swings.
Although discussed not nearly as in depth in the above videos, hand and bat positions at launch also contribute immensely to efficient upper body swing mechanics. Although common terminology in golf, lag is not as often discussed in baseball. Lag stems from cocked wrists allowing the bat and lead arm to maintain an angle of 90 degrees or less for as long as possible in the swing. Corey Seager perfectly exemplifies this concept in the picture below.
This lag allows for an effortless whip of the bat into contact. Assessing wrist lag is important, and can be done by following On Base U’s test shown here. For application to hitting, I will have hitters perform slight variations, often regressions, off of the launch position and statue swings. You can check out a video below.
Just as I mentioned with lower body mechanics, following the proper kinematic sequencing patterns is an absolute necessity for maximum power output and long term consistency. When it comes to upper body mechanics, this is likely the most important piece. From my own analyses of thousands of swings, I have found that those who sequence properly seldom struggle with getting on plane with a pitched baseball. As stated previously, the proper firing patterns will pull the hands and bat on plane. I have always been a big fan of Josh Donaldson’s phrase, “My arms don’t swing the bat. My legs do.” As I have applied this simple thought to my teaching, players begin to see how active arms in the swing detract from exit velocity and consistency. In order to fix various arm action issues in the swing, take a look at the videos below.
Once sequencing is taking care of, I move on to swing plane. As I say time and time again, proper sequencing will get you on plane. That said, I believe staying on plane can take some additional training. The thought I offer up to my hitters is that their shoulders should match the plane of the pitch. By matching pitch plane with shoulder plane, hitters are able to utilize a positive attack angle (the angle the bat approaches the baseball, where a positive angle is associated with up-sloping swing and a negative angle is associated with a down-sloping swing) that equates to consistent flush contact. As the shoulders match the plane, the bat will slot into the hitting zone early and maintain the path until the body has rotated the bat off of the pitch line. By getting in the hitting zone early and staying in it for as long as possible, hitters are able to maximize their margin for error, allowing them to make solid contact even if they are early or late. Below are a few of the drills I utilize to help hitters get on and stay on plane.
When examining upper body mechanics, combining proper sequencing and the ability to maintain plane is the ultimate goal. A hitter’s ability to maximize both power and adjustability allows for an increased chance of success. The swing must happen in proper sequence in order to maximize velocity, but the swing plane is what allows for success when everything does not go the hitter’s way. A quality swing plane – one that matches the plane of the pitch – is one of the most essential parts of adjustability. Through an efficient swing plane, hitters increase their margin for error, and promote a greater chance of success. By maximizing length, rotational speeds, and creating torque through the core and in the handle of the bat, hitters are able to create effortless speed by whipping the bat through the zone. Upper body mechanics may stem from the legs, but the intricacies explained above are essential for hitter success.
Thank you,
Adam Moreau, MBA, CSCS
Director of Player Development and Recruiting Coordinator
Eckerd College
419-250-7243
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