I'm a 14 year old girl and I tend to drop my hands when I bat
Hi, I tend to drop my hands when I am up to bat, and I usually am really under the ball, or I just pop it up. I am on a travel softball team, and I really want to fix this issue. I was wondering if you can please help me. Please give me some tips, and/or drills to fix this. It is really frustrating to me. Thank you so much.
Swing Smarter Response: Hey Andi! First of all I want to commend you on being a 14-year-old seeking to make yourself better :) Great job girl, I'm proud of you!
Andi, I'm assuming you come from the old tired Down & Through style of hitting (it's what I used to teach as well)...is short to it, and long through what you've been coached up until now?
The problem with Down & Through is we're taught to "squish the bug" to get our back foot to rotate and let our hips clear.
Here's the question you need to ask yourself:
Do you turn your smaller muscles FIRST, to turn your bigger muscles LAST?
In other words, watching yourself in slow motion video, are you rotating your back ankle first, to turn your knee, to finally turn your hips?
Just watch your back heel under slow motion analysis, and when does it pop up in the sequence of your swing?
What does that have to do with your hands dropping you ask?
You drop your hands because your upper body has to over-compensate for poor hip thrust and spinal tilt. In other words, you aren't using your lower half correctly.
What should happen is this, your hips and core should turn, which then turns the knee, then the ankle last. Waist down versus ankle up. Does this make sense? Bigger muscles and joints moving smaller ones.
I have a High School Junior with the same problem...check out a video lesson I did with him and tell me if you're doing the same thing:
How do you fix this?
I borrowed a fantastic drill from Chas Pippitt of BaseballHittingRebellion.com called the Lean Drill...I taped my athlete putting it together and doing it...if you can get in at least 150 quality repetitions everyday, your hands should stop dropping because you're actually using your lower half correctly.
Here's the video of the Lean Drill:
When we start, we want the band to pull us forward, then you counter by leaning against the resistance of the band. Make sure you aren't arching your lower back to get the lean - bend the back leg more and weight the back leg. The spine NEEDS to stay in neutral...if you're lower back is feeling some "sheer," or pain, then you're arching your lower back.
Also, here are a couple resources that will be SUPER helpful to you:
READ one of Chas's Blog articles on the Double Knee Inside Load,
CLICK for Chas Pippitt's Online Interactive Hitting Mentorship Program, and
CLICK to Purchase the Drive Developer at The Starting Lineup Store.com (the tool you see in The Lean Drill video - this is Chas's invention and I LOVE it)
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