Out of Sequence
When we were getting ready to go play in the Olympics, Team USA made a pit stop in Carlsbad, California to visit the folks at OnBase U and Titlist Performance Institute for movement screenings. For me as a strength coach this was a total nerding out of an experience, but for me as an athlete it was extremely empowering. We went over a series of movement tests to determine ranges of motion, muscular capabilities, hand-eye coordination, and power. This is where I was first introduced to the term “sequencing” in the swing, but I found out quickly that I did it all along, it was just about putting the right terminology on it.
The kinematic sequence of the swing is essentially this thought that power and efficiency come from the ground up. This means that the lower half leads the way for the upper half to crush the ball. Think cues like “hips first” and “stay in your legs.” How the folks at OnBase U tested our sequencing was by using the K Vest, a vest that captures motion and data in real time. That technology is outrageously pricey, so most people aren’t going to have that data, but it is still valuable to be able to know when an athlete isn’t sequencing properly and how to coach efficient swing patters.
Sequencing is THE foundation of a great swing. You simply will not be a great hitter if you do not sequence properly. THAT is how vital this data is. There are style differences in terms of stance, load, hand placement, bat path, and a host of other things, but the ONE thing we found that all elite hitters do is stay in sequence consistently. All elite hitters will first fire their hips, then torso, then shoulders, then barrel. Everything works from the ground up.
A good way to tell if a hitter is out of sequence is by watching a swing in slow motion via tablet or phone and seeing what moves first. Is there lower and upper half separation? Is the upper body moving at the same time as the lower half? Is the hitter early? Hitting a lot of pull side ground balls and roll overs? All these are ways we can freely test a hitters sequencing mechanics. This is a common issue I see with hitters of all ages.
If you are a coach or parent and you want to either fix a hitter that is out of sequence or just hammer home proper sequencing muscle memory, check out these drills to add to your training regimen.
MED BALLS– Ideally to train sequencing we use what’s called a scoop toss. Start with the ball at the back hip facing a wall, load the back leg like you would in a swing, and throw the ball into the wall. Let the hips lead the way. This is a great exercise to use in the batting cages before you even pick up a bat to warm up the right patters.
PVC Pipe – grab a PVC Pipe or something similar and hold it at the shoulders with arms crossed. From this position keep the upper half still while internally rotating the hip. This creates dissociation of the lower and upper halves, aka “separation” and allows for the most power in your swing.
Separation Drill – This is one of my favorite warm up drills on the tee. Set up with a fastball down the middle and let the hips fire while the hands stay still. As those hips fire, the back shoulder blade also retracts to add that separation component. Repeat 2-3x and then do a full swing. This will create more pop on the ball and a more efficient sequence.
Remember, ALL great hitters swing from the ground up. Continue to work these proper patterns over and over until it becomes second nature. Will every swing be perfect? No, that is impossible. But, we can make sure that those misses are few and far between by training the right way.
For more - We have an entire library of lessons on sequencing, with a ton of other drill work for this specific issue on RISR. Make sure you have it downloaded!
Have a great week and HAPPY REGIONAL WEEKEND!
Roll Tide.
-Halo
