Name: Playbook - Jordan Verdon - ESB: Week 3, Day 3
Uploaded: 2024-01-09T19:41:14.150Z
Duration: 75 min
Description: ESB: Week 3, Day 3

Day 3 of each week will focus on getting into the back hip and how to load into the hip properly while keeping vertical shins and using the ground properly. Watch videos attached for cues/feels to be recreating during workout. 

Each workout will be focused on more than just hitting. A complete warmup and med ball/lower body stability routine are REQUIRED before starting the swing routine. The initial warm up and med ball/stability routine helps your swing more than you know. If you have the tools PLEASE take advantage of that part of the program. If not, I understand and do as much as you can with what you have available.

- Keep back flat on the ground
- Extend arms straight over head and bring knees up to 90 degrees 
- Take right arm and left leg and extend them over head and straight out in front (respectively) while keeping other two limbs locked into place 
- Alternate arms and legs until reps are compete 

- 8 REPS EACH SIDE (R/L- L/R)

Dead Bugs

- Lying flat on your back, bring your feet close to your butt 
- Keeping your shoulder blades flat on the ground, raise you hips into the air while keeping your feet planted in the ground 
- Drive from your hips and glutes

Glute Bridge

- Rotate towards the leg that is up, following that hand with you eyes as far as you can go 
- Keep your knee straight ahead and foot anchored into the ground 

8 REPS EACH SIDE

Half kneeling Rotations

- Start with hands on PVC pipe. 
- thinking about keeping your chest still while only moving from your pelvis. 
- Gain control over this movement to increase hip/shoulder separation
- Elite throwers and hitters have amazing hip/shoulder separation

PVC Hip Rotations

- The ability to hinge your hips (sitting butt back but keeping tight core and vertical shins) is the number 1 thing that most hitters lack the ability to do. 
- The hinge of the hips allows space for our arms to move during the swing. 
- Start with vertical shins and sit your hips back while keeping the PVC on three points of contact (head, upper back, glutes)

PVC Hip Hinge

- Lunge to each side keeping foot that isn’t lunging on the ground 
- After you get to your end range of the lunge, reach the MB straight out in front of you
- Press into the ground and repeat the process 

5 EACH LEG

Lateral lunge with MB Reach

- Execute a reverse lunge and as you are in the bottom of the lunge reach the medball overhead before coming back to the top 

5 REPS EACH LEG

Reverse Lunge w/ MB overhead reach

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A skips

- Shuffle to the side while swinging your hands over head like you’re doing a moving jumping jack

Lateral shuffle with arm swing

- Keeping legs stiff, rapidly hop up and down without resting in between each jump 
- This is designed to wake up the Central Nervous System and tell the body to start moving fast

Pogos

- Hold hands on the bottom of the ball so when you throw it it’s a scooping pattern rather than a push to throw 
- Start with feet together, step back under control, feeling the energy load into the back hip 
- Fire the back hip and throw the ball into a wall without your chest going over your front leg 
- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Step Back Scoop Toss

- This is an ankle stability drill 
- Lift one foot off the ground, balancing on the other 
- Pass the KB or whatever weight you have at home through (getting progressively bigger pass throughs the better stability you gain) 
- Works most effectively bare foot or in flat training shoes as we want our toes and whole foot gripping the ground 

- 10 REPS EACH LEG (Each pass is one rep)

Kettle Bell Pass Throughs

- Start in a staggered stance keeping most of your weight in your front leg 
- Keep the front foot planted in the ground 
- Rotate backwards from your torso rather than just your arms going back
- Fire the ball forward, while keeping your balance and holding your posture (chest over the plate) and palm up towards the pitcher feeling

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Anti Rotation Scoop Toss

- Set up a foam roller, basketball, anything really that you can put on the outside portion of your knee. 
- Goes though your loading while keeping the object stuck between the wall and your knee. 
- The goal is to keep you knee in line with your toes when you load and your heel and foot anchored in the ground.

Constraint Loading

- Put a resistance band just above the knees
- Keep tension in the band as you stride forward without letting slack out of the band
- Focus on keeping your knee in line with your back foot as you stride forward. 
- Feel your glutes controlling this move

Banded Loading

- Only difference between this and banded loading is now you’ll swing after you get to your launch position. Keep tension in the band after your swing as well 
- Put a resistance band just above the knees
- Keep tension in the band as you stride forward without letting slack out of the band
- Focus on keeping your knee in line with your back foot as you stride forward. 
- Feel your glutes controlling this move

Banded Swings

- Start with hips pointed 45 degrees at the tee 
- Step with back foot first towards the tee
- Pick up front foot allowing body to load/coil into back hip 
- Keep chest over the plate with a balanced swing

Walk Throughs

- Start with feet close together and in line or slightly behind the tee 
- Take a controlled step backwards allowing your body to load into the rear hip 
- Redirect energy back towards the ball and take a level balanced swing

Step Backs

- Start with front foot elevated in yoga block (or anything that elevates the front foot) 
- Pre set the load into the back hip
- Control the load forward without falling into the front leg

Yoga block loading

- Start with front foot crossed over the back foot 
- Using the back leg to stride forward, hold the load created in the back leg while moving forward 
- Take level swing with balance at the end

Cross over starts

- Start with feet close together for easier balance 
- Lift front foot off the ground and feel the load into the back hip 
- Emphasize a small pause (1-2 seconds) with leg off the ground 
- Control the stride forward without crashing into front leg

Hover loading

- Do what the title says 
- Pretend a pitcher is throwing and start to load/stretch out 
- Land soft keeping weight in back leg and getting to good launch position 
- Swing from launch position 
- Freeze the swing at the end for 2 seconds 
- Can be done on tee and flips

Load-stride-swing

- Enough messing around. 
- Blend the feels and drills you’ve been working on and backspin line drives up the middle and in the air. 
- When loading don’t stare at the tee. Envision the pitcher throwing you the ball and look up at where he’d be standing and slowly move your eyes to the ball on the tee as you load, then swing! Helps keep your posture set up the middle rather than turned towards the tee.

Game like Swings

- Controlled underhand flips are a great tool to add movement to the pitch in a controlled environment while working on new swing changes and feels. 
- At this point of the workout, I want you to try a couple (or all if you’re feeling up for it) of the tee drills you were working on on the first few round or two of flips. 
- After the feels and mechanics round, go to closer to your game swing and set up/load while keeping in mind the feels you just created in previous drills. 
- REMEMBER- the goal is to get better at game like swings. Don’t get too caught up on the drills and try and use them to blend into your game swing! 💪🏼

Underhand Flips

- Time to compete!! 
- Game like mentality
- Game like loading and approach
- GOAL- Hit doubles and low line drives while blending in the new swing mechanics or feels you’re working on.

ESB: Week 3, Day 3

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