Phase #5- The Follow through and 3 skills

Phase 5- The Follow Through

1. Gerneral Instruction: Let the bat finish through the hitting zone. Let your hands and arms continue their path to the same height as you started. Let your shoulders completly roatate, and finish with your hips facing the target. Keep you head focuased on the ball and let your chin finish on the right shoulder.

2. Shoulder Girdle: While in the follow through phase the left shoulder girdle rapidly retracts and elevates and the right shoulder girdle fully protracts and elevates.

3. Shoulder Joint: during the follow through the left shoulder joint will continue through transverse abduction (posterior deltoid, lateral deltoid, infraspinatus, teres minor) and externally rotated (teres minor, infraspinatus, posterior deltoid). The right shoulder joint will continue to transversely flex and rotate medially (subscapularis, latissimus dorsi, teres major, pectoralis major, anterior fibers of deltoid).

4.Elbow Joint: After contact the left and right elbows eccentrically contract and fully extends (triceps brachii, anconeus). During the end of the follow through the left elbow flexes (biceps brachii, brachialis, brachioradials) and concentrically contracts. The right elbow stays extended (triceps brachii, anconeus)and eccentrically contracts.

5. Hip Joint: Hip Joint is Posteriorly tilted. The left hip is concentrically contracted and slightly internally rotated. The right hip is concentrically contracted and fully rotated internally. (Gluteus Minimus, Gluteus Medius, Adductor Longus, Adductor Brevis, Semimembranosus, & Semitendiosus).


6. Knee Joint: The Left Knee is Extended (vastus medialis, vastus intermedius, vastus lateralis, rectus femoris)  and slightly internally rotated (popliteus, semimembranosus,semitedendinosus,satorius,gracilis). The Right Knee is flexed (semi-tendinosis, semi-membranosis, biceps femoris ) and is rotated internally. The right knee is also concentrically contracted.

3 Drills to imporve Skills-

#1 Squats:

Much of the baseball swing is done using the large muscle groups in the legs and hip. Squats will help strengthen the leg muscles to add power and stability. The width of your feet during the exercise is very close to the stance in the baseball swing, so will incorporate the same muscles. 

#2 Cord workout-  A wide variety of cord workouts will target the same muscles used in the elbow and shoulder, that are used during the baseball swing. The cords workouts should focus on the chest, back, and arms. In order to strengthen and balance the muscles used to strike the baseball.
























#3 Knee and hip Strengthening exercises
- a wide variety of knee development exercises can add strength and balance to the player while in the batter box. These workouts can help strengthen the individual muscles explained above, to develop added power and speed.