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.

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