One of the most critical moves in fastpitch (or baseball for that matter) hitting is learning to separate the hips and shoulders. By allowing the hips to lead, the hitter can:
- Generate more power by enabling the big muscles to generate tremendous energy (much more than the arms or shoulders alone can do)
- See the ball longer
- Shorten the distance the bat has to travel to make contact with the ball
- Enable themselves to adjust to pitch speed and location more easily than with an arms-driven or one-piece gate swing
- Carry the bat forward so you’re hitting out front instead of across the body
Yet while that makes logical sense, and can be seen in the swings of high-level players, learning to actually do it can be difficult for many players. They tend to want to bring everything forward at once.
What I usually tell them is they need to counter-rotate their upper body when the hips start to fire. In other words, when the front foot lands and the hips start to rotate forward, the shoulders should pull back a little against them. The hips will then pull the shoulders around so they can launch the bat.
Sounds simple, right? But hitters can’t always visualize that move, or feel it. So here’s a way to help them get it.
Take a piece of elastic, the type you can easily find at a fabric store or big box retailer, and tie a loop in one end. Then slip the front foot into the loop, and wrap the other end around the bat handle.
Now, when the hitter lands and the hips start to rotate, tell her to use her hands and shoulders to stretch the elastic further. Bam, you have separation and sequence. Simple!
Here’s how that looks:
You can see the stretch of the elastic as she makes the first move. She does it again as she goes into the swing.
The question then is does it translate? Here’s a video of the swing after the elastic has been removed.
Now, swinging off a tee isn’t the same as swinging at a live pitch. It’s still going to take some practice to lock it in.
But at least she has a great start on it.
If you’re looking for a tactile way to help hitters learn this important move, stop by your local fabric store and pick up some elastic. It help shortcut the learning process.
It doesn’t take too much time going through Life in the Fastpitch Lane to see that I am pretty fanatical about good throwing mechanics. I definitely feel overhand throwing is one of the most under-taught skills in the game, which is a shame because it’s such a big part of the game (unless you have a pitcher who strikes out 18 hitters a game, every game).
So that’s why I was excited to receive a new (to me) product to test – The Softball ROPE Trainer by Perfect Pitch and Throw. According to the manufacturer it is designed to help softball (and baseball) players learn the proper mechanics for a powerful, strong and safe throw by unlocking the joints in the proper sequence. From their website:
“Using The ROPE Trainer allows players to work the throwing muscles in all parts of the kinetic chain. Using The ROPE Trainer optimizes the mechanics of the throwing sequence by building the muscles and joints used during the throwing process. Over time, using The ROPE Trainer will allow for better muscle memory, improved strength and endurance without the excessive stress caused by releasing the ball.”
You can read more about the theory behind it and how it helps prevent injuries here.
The basic design is fairly straightforward. It’s basically a softball with a plug system that lets you attach one or two sets of ropes. By focusing on getting the ropes to work properly (and not smack the player on the head, legs or other body parts), The Rope Trainer helps players find the right path to slot their arms and follow-through properly.
You can add more resistance by using both sets of ropes to create more of a strength workout, although the grip will then not be the four-seam grip most players are used to. No worries, though. You’re not actually going to throw the ball anyway.
The manufacturer positions it as an upgrade over the old “towel drill,” where a player holds a small towel and goes through the throwing motion with the same goal in mind. In fact, here’s an article that tests The ROPE Trainer versus the towel drill. They tested the baseball version rather than the softball version, but I’m sure it’s the same.
One of the big differences in my eyes is that the ropes can swing around more than a towel, so the player has to be more precise in her arm and hand path to get the right results.
Ok, sounds good in theory. How did it work in practice?
The first girl I had try it was a terrific 14U catcher named Liv. She wanted to learn how to throw from her knees, so it seemed like the perfect opportunity to check it out.
One of the big issues with catchers, especially young ones, learning to throw from their knees is that they tend to only use their arms. They don’t get into a good position to use their shoulders, torsos, glutes, and other big muscles, and they have a big tendency not to follow through after throwing.
So I put on one of the sets of ropes, handed Liv the ball, and had her get into a runners on base stance. When I said “go” she reacted, getting into position and using The Rope Trainer as if she was actually making the throw.
As I said, Liv is awesome so after a couple of attempts she got the hang of getting the ropes to whip through to her left side at the end. Here’s a video of her as she’s using it:
Then we switched her to an actual ball. She immediately was able to make the throw with good juice on the ball, and with great accuracy too. Most important, she was using a strong throwing motion that will protect her arm and shoulder.
To give you an idea of how strong her throw was, this is what happened to her mom’s wedding ring after receiving a few at second then at first. Oops.
Of course, it’s easy to get something to work when you have an excellent player using it. So for another test I went the other way.
I took a younger girl (who shall remain nameless) who did not have a particularly good throwing motion and had her try The Softball ROPE Trainer as well. While the results weren’t quite as instantaneous, she also showed improvement.
This particular girl was doing the classic “throw like a girl” of dropping her elbow below her shoulder and just sort of shoving the ball forward with her arm.
(NOTE: Don’t even bother telling me how horrible I am to use the phrase “throw like a girl” and wonder how such a nasty misogynist could ever work with female athletes. I encourage my students to throw like softball players, and will put them up against any male player their age – or any dad who doesn’t think girls can throw hard. So chill.)
After working with The Softball ROPE Trainer for about five minutes she was doing better with her overhand throws. I doubt that little session was permanent, but I wanted to see if it would make a difference.
I believe it did, and that with repetition at home and/or practice someone with poor throwing mechanics could re-learn how to throw properly, most likely within 2-4 weeks with regular work.
The other nice thing about The Softball ROPE Trainer is that it doesn’t cost very much. You can purchase it direct from the manufacturer for just $67.49. I know, weird price, right?
For that money you get the ball, two rope sets (I think – the website says one but mine came with two), instructions and a nice drawstring bag to hold it all. If you wear out the ball or one of the rope sets you can purchase new ones as well, which is always nice.
If you have or know players with poor throwing mechanics, or have someone with good mechanics who want to get better, give The Softball ROPE Trainer a try.
Oh, and in case you’re wondering, I don’t know how it is for fastpitch pitching yet. That’s next on my list to try. Seems like if you have mechanics that focus on whipping the ball through the release zone instead of pushing it The Softball ROPE Trainer might work. We’ll see.
If it works, I’ll do another post on that. If not, I’ll update this one.
Ok, before anyone gets their undies in a grundy, I’m not calling players name or saying this fastpitch hitting drill is only for stupid people. It’s merely a device I’m using to make what could otherwise be boring a little more fun.
The purpose of the drill is to teach hitters to lead with their hips, then release the hands. All too often hitters will either start the swing with their hands, or will start with their hips but then let the hands take over too early.
Ideally, you’ll want a sequence of hips-shoulders-bat/hands, where the hips start a powerful rotation, then you add on the shoulders, then you finally get the hands involved. When you go in that order you use the big muscles to develop more power and batspeed so when you do make contact you hit the ball harder/farther.
Going hips-first also gives the hitter more time to see the ball before she commits, enables a shorter swing to the ball, and puts the bat into the green zone at contact. Lots of great reasons to go hips-first.
While that may be easy to say it can be tougher to execute. You want to hit the ball with the bat, and the bat is held in the hands, so for many hitters (especially young ones) it makes more sense to lead with the bat. They may try to hold it back, but it’s just so tempting.
So I came up with the “dummkopf drill.” Here’s how it works:
The reason for the name of the drill is it’s based on WWII movies where one of the German soldiers is asked a question, answers it, and then is slapped in the head and called “dummkopf” by his superior. (SIDE NOTE: All the German I know comes from WWII movies, so it’s a pretty limited vocabulary. And not very useful in everyday conversation unless I were to find myself in a WWII prison camp.)
In this case, there were two purposes. One was to get the sequence right. The other was to help Abbey, who is pictured here, get the feeling of transferring her weight into the front leg instead of spinning on the back leg. As you can see, it accomplished both missions.
We could have done the drill without adding the callout “dummkopf” at the end. But it wouldn’t be as much fun. Using the word also helped her focus more on the point of contact, since she was trying to slap the rubber part of the tee upside its virtual head.
So if you have a hitter who is having trouble leading with her hips instead of her bat, give this one a try. And be sure to leave a comment below letting me know how it goes.
When I work with fastpitch softball hitters, one of the things I will drill into them (incessantly, if you listen to some) is the sequence “hips-shoulders-bat.” It’s the order in which body parts should be fired if you’re going to be successful.
(Yes, I know “bat” isn’t a body part but I try to distinguish that from the “hands to the ball” teaching that used to be so prevalent.)
It’s basically a mantra we use. If the hitter only gives a partial turn, or leads with her hands, or swings everything at once like a gate, I will ask her “What’s your sequence?”
The correct answer is “hips-shoulders-bat.” Repeating it over and over helps drill the point across.
There are several reasons “hips-shoulders-bat” is the optimal sequence. For one, it allows the largest, strongest muscles to get the body moving and create the power that will drive the ball into gaps and over fences.
Another is that it gives the hitter more time to see the ball before committing her bat. If you swing hands/bat-first, you have to start moving the bat into the hitting zone before you know where it will be, or how it’s spinning (for more advanced hitters).
But if you drive the hips first, then add on the shoulders, then finally launch the bat, you will have a couple tenths of a second more time to gather information about the pitch and recognize patterns. Doesn’t sound like much, but to a hitter in fastpitch, where the pitcher is throwing at high speeds anywhere from 35-43 feet away as a starting point, it’s an eternity.
Working hips-shoulders-bat also makes it easier to avoid the dreaded “dropping of the hands.” If you swing hands-first, it’s much easier to take the hands down to your waist and swing level to the ground rather than keeping a good bat path.
Getting to the optimal hitting zone
One important reason that doesn’t seem to be talked about as much, however, is the effect a good hips-shoulders-bat sequence has making contact in the optimal hitting zone.
The photo at the top of the post illustrates what I mean. The red, green, and yellow bars represent the quality of contact you can expect to achieve if you hit the ball in each of those areas. (It’s a general illustration, so don’t hold me to the exact placement of each color.)
If Kayleigh started the swing with her hands, her bat would have a long way to travel from the load position to where it will make contact with the ball. This gives her the opportunity to make contact somewhere in the red zone. In fact, there is a pretty good likelihood she will because of the issues of time and distance.
The red zone is red for a reason – which is, you don’t want to make contact there if you can avoid it. The swing hasn’t fully developed yet, and you’re only using the smaller muscles of the arms to move the bat, so you’re probably not going to hit the ball very hard. Your more likely outcome is a popup or a weak ground ball.
If you turn your hips first, then add your shoulders onto that turn before you launch the bat, you will have done a couple of things. One is you will have recruited the big muscles of the legs, butt/glutes, abdominals, chest and shoulders to create power. Now your bat can jump on that moving train and be accelerated into the pitch.
The other is that you will have carried the bat further forward before launch. Now you can’t help but make contact in the green zone (or the yellow zone if you’re a little early) because your bat has effectively bypassed the red zone in the pre-launch phase.
Like Kayleigh here, you will be a great position to take the bat to the ball and give it a ride.
Of course, like other things relating to softball hitting there are always exceptions. For example, the optimal hitting zone changes depending on how close the pitch is to the hitter.
The more inside the pitch, the further out-front it needs to be hit in order to drive it. Looking from the top, the optimal hitting zone will tend to look more like the photo inset (for a right-handed hitter). Again, this is an approximation; your mileage may vary.
But for a basic concept, I think this works pretty well.
If you are a hitter, the more you understand where you need to make contact with the ball the more likely you will be to adopt a hips-shoulders-bat sequence.
If you are a coach, use the photo at the top of the post to help your hitters understand where they want to contact the ball – and why. Many of us are visual learners, so a picture will be worth the proverbial thousand words.
Either way, it’s one more incentive to learn the body sequence for hitting that will drive greater success. Give it a try, and let me know how it goes in the comments.