Rear Hip Isolation - Resistance Drill

I didn't want to hijack the other thread with this, so here are 3 segments of the hip isolation drill. There is a side, front, and rear view. About 12 minutes of total video with demos by myself and my student and I am talking through everything. If it is more helpful, I can film again with a female player - let me know if you think this is necessary.

Also, based on questions I got on another forum, this is a follow-up video I made. The questions were about how to use ground reaction force to enhance the load in the rear hip.

Update: This player had one of those AHA moments last night. We were really working on his hands and I did this drill with him in a sneaky way... just had him supinating the top hand (AKA rotating the forearm of his right arm to send the barrel rearward)- and he was getting a lot of force rearward. Then I asked him to use his hip to drive forward simultaneously and he said "Ohhhhhh, now I get it." It is always a process. For those who don't get the whole "send the barrel rearward" thing... think of a swing as a pendulum. The hands are the pivot point or fulcrum. The more you bring your hands forward, the longer you delay the pendulum effect AND the more you rely on your arms - and not your hip - for power. Think of the phrasing "keep your hands tight" or "stay inside the ball" when visualizing this.

Tewks ... I performed these drills with a group of hitters 2 weeks ago. It helped immensely in terms of conveying the "feel" ... which for these kids is hugely important.

I'll be curious to read other's comments.

Hitter said:

Bob

It appears your student struggles with the lower half as do most that try this drill.

This is why I like to build a swing bottom up.

Try doing the same thing with some one who has never attempted this drill before using a rope first instead of a bat.

In my opinion using the bat first allows to much leverage first in your top half and the feeling is not being directed from the ground up but top down.

The rope allows you to establish the foundation or base movement of the heel lift and thrust movement into rotation and a strong bat lag position. Then introduce the bat and see if they get it faster.

Just an opinion...

Thanks Howard

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Howard, I read this suggestion on the other thread and I meant to reply. I really like this and will try it out and I'll let you know how it goes. I think it will isolate the hip even more. With the bat, I want the rearward force from driving forward, but from a progression standpoint this will work great.

Where do you stand when doing this with a rope?

Is there a video of the Rope Drill being performed that you could be shared?

Tewks said:

Howard, I read this suggestion on the other thread and I meant to reply. I really like this and will try it out and I'll let you know how it goes. I think it will isolate the hip even more. With the bat, I want the rearward force from driving forward, but from a progression standpoint this will work great.

Where do you stand when doing this with a rope?

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Bob

If using just the rope a little more towards the catcher and firm up the amount as they start the swing.

If using a WhipHit or a cut off bat handle with a rope or cord a little more to the left of the catchers position.

I hold the ball with one hand and direct it like a bat however they will not be able to gain the same leverage as the bat so it forces ground up in my opinion.

Also experiment with different positions as to elbow closer to hip and further away and you will feel the difference in the force they are able to apply. This is especially interesting with working with girls as it is a feeling many have never felt before.

Look at the tilt over the plate with the girls verses the boys also.

The girls usually have narrower, rounded shoulders and the males have wider shoulders and narrower hips and then look at the hips as they rotate verses the boys.

Then each girl especially will have a difference in the carrying angle of their elbows and that adds to the teaching aspect of how they look when hitting and throwing.

Filming both may help those see some of the differences in not only teaching females but how to do it and what to look for in my opinion.

Thanks for the extra effort Howard

FiveFrameSwing said:

Is there a video of the Rope Drill being performed that you could be shared?

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No I have never put it on display other than at clinics however I probably could get Gerry to post it.

I was hoping Bob could do it as he understands what it is he is feeling and would be a prime person to feel the differences in my opinion.

Thanks Howard

Hitter said:

No I have never put it on display other than at clinics however I probably could get Gerry to post it.

I was hoping Bob could do it as he understands what it is he is feeling and would be a prime person to feel the differences in my opinion.

Thanks Howard

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I'm on it. Please be a little patient. A lot of construction going on at the facility today. Hopefully we'll have working showers by the end of the day!!

Tewks said:

I'm on it. Please be a little patient. A lot of construction going on at the facility today. Hopefully we'll have working showers by the end of the day!!

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I saw all the dry wall going on...

Saw a mirror....not too many places will take the time to use them....great tool in my opinion!

Take your time and thanks again Howard

Hitter said:

I saw all the dry wall going on...

Saw a mirror....not too many places will take the time to use them....great tool in my opinion!

Take your time and thanks again Howard

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Yeah, still a work in progress. There were permit issues, but its coming along now. We set up our programs with 4 players per hour. The mirror is a station. Next best thing to video.

Tewks said:

Yeah, still a work in progress. There were permit issues, but its coming along now. We set up our programs with 4 players per hour. The mirror is a station. Next best thing to video.

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Interesting that you draw the limit at 4 players/hour for instruction. I do the same. What I found was that when the number was above 4 players/hr, that it turned into more of a 'hitting practice' versus 'hitting instruction'. Sure ... I've done group & team sessions to give an overall hitting program ... but when I've done instructional 10+ week hitting clinics with 6 & 8 players, I found myself more stressed with 6 & 8 players to get the instruction in that I wanted to get in. For me, sessions with 2-4 players work well in terms of getting the instruction across.