17 Mar 5 Step LASER Blast Drill Guide for Beginners
LASER Blast Drill Guide for Beginners
Setting The Foundation For An Explosive, Hands-Inside-The-Ball Swing
Today we are going to practice a sequence of drills that are designed to teach the fundamentals of rotational hitting, or hitting with your core. I have found when teaching kids that the number one problem is that they set up with a weak foundation. I will show you a set of drills that you can do to strengthen your core using the Laser Strap Bat Speed Trainer combined with a balance ball.
First thing to do is put on your Laser Strap Bat Speed Trainer. I’ve already sized my model so I simply slide my arms in, stretch out the waistband with the armband and slide it up. Then slide the other armband over to line up with your hip, stretch out the armband nice and big, it’s not going to break. Slide it up the arm, make sure it’s straight around the middle of the bicep. Check the tension, and we are ready to go.
Step 1 – Isolating Explosiveness
Step 2 – Creating Markers For Batting Stance
Step 3 – Weight Distribution
For step 3 we begin by isolating your batting stance. In order to hit with your core, you need to start with your weight on your core. I see a lot of kids set up with their weight in their knees. As soon as you take your weight on your knees, your core muscles are taken out of the equation. With the batting stance, we want to work on the muscles that start from the top of the knee all the way up to the top of the groin. This is the area that we need to strengthen in order to set up with a strong core.
A simple exercise we can do is take the fit ball that is sized to around four inches above your knee. Spread out over the balance ball and squeeze your knees into the ball without pushing your knees over your feet. This will get you into a good position for your core to take your weight in our batting stance. It will also strengthen up the key muscles that are required in your core.
Step 4 – Three Step Balance Drill
For the first part of this step, don’t rotate on your back foot. This drill is purely isolating the batting stance and position required to hold a strong batting stance. Squeeze your knees into the balance ball. Make sure that your knees do not go over your feet, as this will cause you to take your weight in your knees. Spread out, squeeze your knees, hold this position and do some side toss whilst work on squeezing and taking a swing.
Make sure that your weight is on the inside balls of your feet, almost on your toes. Start with your hands at the top of the strike zone, nice and relaxed, and focus on taking the weight in your core and whipping the barrel of the bat to the ball. Try to toss the ball about belt-high to isolate the core and strengthening up the key muscles needed to hold that position.
For the next part we are going to combine the movements that we have just practiced. We will add an inward turn with the front knee, combined with squeezing the ball and back foot rotation.
It’s a great exercise for strengthening core muscles vital for power hitting. Take a break after a few swings because it really gives you a workout.
Squeeze the ball, inward turn of the front knee, and rotate the back foot.
Step 5 – Bringing It All Together
For the last drill, remove the balance ball but imagine it’s still in between your legs. Place your weight on the inside balls of your feet, and do the same sequence again. Relax your body… squeeze the ball, front knee in, rotate.