Baseball Rebellion: Rebel’s Rack Movements – Part 2

Now we’re into the second phase of the
movement progression because the hitter has mastered phase one. So we’re going
into the show progression so everything is the same with your setup. Heel on the line, rack under the armpits as high as they can pulling back. You go ahead
into the stride and what you’re going to see is my stomach and belly button is
still facing this way, my shoulders are also facing this way. So there’s no
separation between my hips and my shoulders okay. So what I want to teach
the kid to do is as they’re landing they want to open their belly button up the
third baseline if they’re a lefty and up the first baseline if they’re righty
while they maintain their shoulder position of power. So a lot of people are
doing a lot of drilling now where they’re really coiling up top and
they’re going like this a lot of those people are hitting off a Tee. Well I
can’t see the camera, I can’t see the mirror, I can’t see a picture when I do
that and that’s called false separation. Real separation or the shell position
looks like this, where you slowly go into your move and then you use your
abdominal muscles and lower back and you pull the pelvis open from above all
right. Now my shoulder is still straight, my heels are on the line, I’m in good
position but you can see my belly button my pelvis have turned open while my
shoulders have stayed in position. Now I’m able to keep my shoulders in
position because I’m pulling back on the Rack with my back arm okay.
So when I say the show position I want to show my stomach and belly button to the
pitcher, the front of my pants, you want to see the stripe on my pants turn away
and you also maybe you want to see this little flash of the rack by my upper
back alright, so show position looks like this the show movement looks like this. Now if the hitter is doing it wrong what
they’re gonna see what you’re gonna see is this they’re gonna go here and
they’re gonna fly open and their chest is going to show here, we don’t want that
we just want the stomach so you turn your pelvis, the bony structure of your
pelvis, from above not below. So another way to work on that I call this the
Toothbrush Drill. So my belly stays right in this tube as I like I’m brushing my
teeth you can do this in the morning and at night and I’ve shown this before, you
should be able to turn your belly without having any hips slide, turn your
belly button open or the other way without any shoulder movement. That’s one
of the hardest things for my pros to do is figure out how to control their
pelvis from above. Most men that want to push their pelvis out of the way with
their back leg and that really limits your power and your turn distance that’s
possible. We want to not only get you to turn faster when you hit but we want to
increase the strength, speed and range of motion in the turn in anything you do. So
being able to turn your pelvis from above up you throw harder, hit harder,
everything related to generating rotational force in Baseball or Softball.
So again the show position, heels on the line showing your stomach pulling,
back on the rack. Just like that.

2 thoughts on “Baseball Rebellion: Rebel’s Rack Movements – Part 2

  1. Hey Chas, would a strong hip hinge allow an easier turn of the back hip? I'm experimenting more and more, and I'm getting an easier "feel" of hip turn and less involvement of back leg extension. Hope all is well and thanks for the info and continued learning.

  2. Chas,
    How do you consider inward rotation of the front shoulder a false separation? I measure swings everyday and little or no significant speed increase is attainable from the hips opening up way before the shoulders. If fact it is such an unorthodox move with the body rotations and I see hardly any major league hitters making these movements. I will give you JD Martinez, you will not see this move. In fact, speeds are gained from the entire body rotating, I do think to a point that some speeds can be increased from loading the scap as the front foot is landing but definitely hitters should not be landing at 90 degrees open unless they are standing on top of the plate and looking in. I do think the front foot should be open some, maybe up to 45 degrees but should not be closed all the way either. I'm intrigued by your sessions, and since I do speed training everyday with all of my students, your methods just do not simply work for me. I increased my sons barrel speeds from 62 to 86 MPH in 2 months. He routinely hits the ball 350 to 400 feet and basically never does that hip and pelvis turn only and then try to turn the rest of the body.

    Coach DeLong Sr.

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