Step-by-step plan using specific baseball hitter drills to correct the biomechanical issues in the swing caused by the front arm bar and bat wrap behind the head, including improper rear hip hinge, early trunk rotation, and hands drifting away from the body. The plan focuses on retraining the kinetic chain for efficient energy transfer, compact swing mechanics, and proper sequencing.

Baseball Hitter Drill Plan to Correct Swing Flaws

Week 1-2: Establish Proper Load and Positioning

• Goal: Retrain a compact load, correct front arm bar, reduce bat wrap, and improve rear hip hinge to initiate the kinetic chain correctly.

• Drills:

◦ Mirror Load Drill

▪ Purpose: Ensures a relaxed lead arm and minimal bat wrap during the load phase.

▪ Execution: Stand in front of a mirror in a batting stance. Slowly load into the rear hip, keeping the lead arm slightly bent (no armbar) and bat barrel within 20-30 degrees of vertical (no excessive wrap). Hold for 3 seconds, return to start.

▪ Sets/Reps: 3 sets of 10 reps.

▪ Cue: “Soft elbow, hands near the shoulder.”▪ Progression: Use a light resistance band around the lead arm to reinforce relaxed positioning.

◦ Hip Hinge Pause Drill

▪ Purpose: Reinforces proper rear hip hinge and weight transfer without collapsing posture.

▪ Execution: From stance, shift weight to rear leg, hinge at the hip, and pause for 2-3 seconds, ensuring the spine stays neutral and weight is over the rear foot. Return to start without swinging.

▪ Sets/Reps: 3 sets of 12 reps.

▪ Cue: “Push hips back, stay stacked.”

▪ Progression: Add a light medicine ball (4-6 lb) held at chest level to increase load awareness.

◦ Tee Knob Drill

▪ Purpose: Prevents hands from drifting away from the body during the swing.

▪ Execution: Set up a tee at waist height. Take a swing, focusing on driving the bat’s knob toward the ball before the barrel moves. Stop and reset if hands drift outward.

▪ Sets/Reps: 3 sets of 15 swings.▪ Cue: “Knob to the ball, stay tight.”

▪ Progression: Use a partner to tug a lightly resistance band around the waist to simulate game-like resistance.

• Notes:

◦ Record swings on the video to check for armbar, bat wrap, and hip hinge form.

◦ Emphasize slow, controlled movements to build muscle memory.

◦ Rest 30-60 seconds between sets.

Week 3-4: Refine Sequencing and Dynamic Control

• Goal: Integrate proper hip-shoulder separation, delay trunk rotation, and maintain a compact hand path in dynamic conditions.

• Frequency: 3 sessions/week, 25-30 min/session.

• Drills:

◦ Stride Pause Swing Drill

▪ Purpose: Ensures proper rear hip hinge and prevents early trunk rotation during stride.

▪ Execution: From the stance, stride forward

slowly, pause with 70-80% weight on the rear leg, and check that hips are hinged, shoulders are closed, and hands are near the body. Complete a swing off a tee.

▪ Sets/Reps: 3 sets of 12 swings.

▪ Cue: “Load back, hips lead.”

▪ Progression: Increase stride length slightly (1-2 inches) to mimic game conditions while maintaining form.

◦ Check Swing Drill

▪ Purpose: Reinforces a compact swing path, correcting arm bar and bat wrap.

▪ Execution: Swing off a tee but stop at the point of contact. Verify that the lead arm is bent, hands are within 10-15 cm of the torso, and the bat barrel is not lagged or overly wrapped. Reset if incorrect.

▪ Sets/Reps: 3 sets of 15 reps.

▪ Cue: “Short to the ball, stay connected.”

▪ Progression: Perform with soft toss (partner tosses from 10-15 ft) to add timing challenge.

◦ Band-Resisted Soft Toss Drill

▪ Purpose: Maintains tight hand path and resists hands drifting under dynamic conditions.

▪ Execution: Anchor a light resistance band to the waist, pulling backward. Have a partner toss soft pitches (15-20 ft). Swing, focusing on keeping hands close to the body and driving through the ball.

▪ Sets/Reps: 3 sets of 15 swings.

▪ Cue: “Hands inside, fight the band.”

▪ Progression: Increase band tension or use front toss (20-25 ft) for faster pitches.

• Notes:

◦ Introduce front toss or pitching machine swings (20 swings/session, 50-60 mph) to test mechanics.

◦ Use a bat sensor (e.g., Blast Motion) to monitor hand path and bat speed.

◦ Rest 60 seconds between sets; ensure no regression to arm bar or bat wrap.

Week 5-6: Game-Ready Mechanics and Adaptability

• Goal: Solidify corrected mechanics in game-like scenarios, ensuring proper sequencing and compact swing against varied pitches.

• Frequency: 4 sessions/week, 25-30 min/session.

• Drills:◦ Live BP Swing Drill

▪ Purpose: Applies corrected mechanics (no arm bar, minimal bat wrap, proper hinge) against live to pitch.

▪ Execution: Face live batting practice or a pitching machine (70-80 mph). Focus on loading into the rear hip, delaying trunk rotation, and keeping hands tight. Check the form after each swing.

▪ Sets/Reps: 3 sets of 15 swings.

▪ Cue: “Load, separate, stay short.”

▪ Progression: Increase pitch speed to 80-85 mph or mix pitch types (fastball, curve).

◦ Random Pitch Reaction Drill

▪ Purpose: Ensures mechanics hold against unpredictable pitches, preventing compensations.

▪ Execution: Use a pitching machine with random settings (speed 70-80 mph, mix of fastballs and off-speed). Maintain proper hiphinge, delayed trunk rotation, and compact hand path.

▪ Sets/Reps: 3 sets of 15 swings.

▪ Cue: “Stay back, react with hips.”▪ Progression: Add breaking balls or increase speed to 85-90 mph if mechanics are consistent.

◦ Slow-Motion Swing Breakdown

▪ Purpose: Reinforces muscle memory for corrected mechanics in a controlled setting.

▪ Execution: Perform swings off a tee in slow motion, pausing at three points: load (check hip hinge, no arm bar), stride (check hip-shoulder separation), and contact (check hand path, bat angle). Complete the swing smoothly.

▪ Sets/Reps: 3 sets of 10 reps.

▪ Cue: “Smooth, pause, check.”

▪ Progression: Perform with a weighted bat (5-10% heavier) to enhance strength and awareness.

• Notes:

◦ Record swings weekly to track bat speed (aim for 5-10% increase) and swing time (aim for 10-20 ms faster).

◦ Prioritize quality in live BP; stop if arm bar, bat wrap, or early rotation reappears.◦ Rest 60-90 seconds between sets; include 5-10 min of dynamic stretching (e.g., thoracic rotations) before sessions.

Additional Guidelines

• Equipment Needed: Batting tee, standard bat, resistance bands (light-medium), pitching machine (optional), mirror, and a partner for toss drills. Video recording device recommended.

• Warm-Up: 5-10 min of dynamic stretches (leg swings, arm circles, thoracic rotations) to prepare hips and shoulders.

• Monitoring Progress: Use video analysis to confirm reduced arm bar (lead arm bent at 90-120 degrees at load), minimal bat wrap (barrel within 20-30 degrees), proper hip hinge (70-80% weight on rear leg), and tight hand path (within 10-15 cm of torso). Track bat speed with sensors if available.

• Injury Prevention: Watch for shoulder or low back discomfort. If present, reduce volume by 20% and consult a coach or physical therapist.

• Adaptation: Adjust pitch speeds or drill intensity based on player skill level (e.g., lower speeds for youth, higher for advanced).