Name: Playbook - Jordan Verdon - Swing Phase Workout 3
Uploaded: 2024-01-09T21:15:23.307Z
Duration: 60 min
Description: Swing Phase Workout 3

This workout will focus on proper hitting posture (chest of the plate/hips hinged). Another huge focus while hitting is moving form your middle (core/pelvis) rather than your shoulders and arms. This collection of drills will focus on both of these aspects of the swing.

- 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

- Start with top hand on the top of your bat and your bottom hand on the handle like usual 
- Punch the top hand to the pitcher while keeping your chest over the plate and your top hand palm pointing up to the sky
- Move your top hand down to the middle of the bat and repeat the same feeling
- Lastly, go all the way down the bat to a normal game like grip and take swings trying to find the same feeling you had in the previous swings

Stay Through/Posture Flow

- Execute the same feel as the “hit the catcher on the head” drill (Hand pivot). 
- Take the PVC overhead and all you do is the same hand pivot except now you can add in a small turn of the body. 
- Walk your hands to the bottom of the PVC so there is a lot of resistance while you make this move. 
- Keep the hands overhead while making this move so that you do not have the urge to push your hands forward. 
- If done correctly you will feel the move happening solely from your core and nothing else. This is the feeling we want when we swing the bat. 
- Not letting our hands and arms take over but connecting our swing to our big, most powerful muscles (core and back)

Helicopter

- Keeping the feet glued to the ground work on finding where true center is in the swing 
- Helps hitters swing from their middle (core/pelvis) rather than arms/hands pushing bc the anchoring of the feet takes the over rotational aspect of the swing out of the picture 
- Also great for working on a hitters launch position 
- Feel the swing firing from back hip/core rather than hands/shoulders trying to deliver the barrel

Feet Anchored (on ground)

- This is a posture focused, swing phased, front foot anchored drill. (Serves lots of purposes)
- Start by drastically crossing your stance off/being closed 
- In order to hit the ball up the middle, fire the swing behind the front leg (keeping it anchored into the ground) 
- Emphasizes swinging with your body (core/back hip) rather than pushing your hands/arms at the ball  
- Palm up to the pitcher after the swing 
- Feel stability coming from your hip, rather than your knee (foot pointed at opposite batters box rather than at the pitcher) 
- So this drill from tee and flips

Anti rotation (closed swings)

- Start with hips pointed all the way at the pitcher or for a beginner the same 45 degree angle as the walkthrough drill start
- Coil and load into back hip while keeping a vertical back shin (don’t let knee dump over toes) 
- Make a deep barrel turn without pushing your hands towards the tee
- Perfectly done swings with result in chest staying over the plate and backspin line drives right up the middle

Open 45’s

- 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.

Swing Phase Workout 3

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