Phases of Expert Baseball Swing
Phase 1: Lift up front heel. Put weight on back foot while keeping the center of gravity.
The anterior calcaneous is slightly lifted off the ground. The weight should be on the posterior leg while maintaining balance. The bat is held at about chest level, while the elbows are out and the wrist is hyper-extended. The muscles that hyperextend the wrists are the Extensor Carpi Radialis Longus, the Extensor Carpi Radialis Brevis, and the Extensor Carpi Ulnaris.
Transfer weight from posterior leg to anterior leg.
Phase 3: Turn the hips into the swing, bringing power from the ground up.
The hips bring the obliques and rectus abdominis around through the glenohumeral joint and the hands go along for the ride.
Phase 4: Drive the hands to the contact point.
The rear slotted elbow against the ribs with backside palm supinated at contact is the link that ties the bat to the stronger leg, gluteus maximus, abdomen, and back muscles like the trapezius.
Phase 5: Extend through the ball.
The follow through begins after contact is made with the ball. The muscle involved in flexing the spine is called the Erector Spinae. Also at the time of contact, the arms fully extend and the wrists break. Flex the Flexor Carpi Radialus, the Flexor Carpi Ulnaris, the Pronator Teres, the Biceps Brachii, the Brachioradialis, and the Brachialis. (Elbow)
Phase 6: Extend even further creating a bigger follow through.
This movement completes the swing through the transverse plane around a vertical axis which consists of horizontal flexion and exstension, internal and external rotation, supination and pronation.
Definitions of Terms:
Anterior - situated before or at the front of.
Posterior - Further back in position; of or nearer the rear or hind end.
Calcaneus – Heel Bone.
Hyper-Extended - Extension of a bodily joint beyond its normal range of motion.
Extensor Carpi Radialis Longus - a long muscle on the radial side of the back of the forearm that extends and abducts the hand
Extensor Carpi Radialis Brevis - one of the muscles of the posterior forearm. It inserts into the dorsal surface of the third metacarpal bone and functions to extend the hand and forearm.
Extensor Carpi Ulnaris - a muscle on the ulnar side of the back of the forearm that extends and adducts the hand .
Obliques - are the muscles that help you bend from side to side and rotate the torso.
Rectus Abdominis - The rectus abdominis muscle is a paired muscle running vertically on each side of the anterior wall of the human abdomen.
Glenohumeral joint- Shoulder joint.
Supinated - a position of either the forearm or foot; in the forearm when the palm faces anteriorly.
Pronation - rotation of the hands and forearms so that the palms face downward.
Gluteus Maximus - large, superficial, buttock muscle.
Trapezius - either of two flat triangular muscles of the shoulder and upper back that are involved in moving the shoulders and arms.
Erector Spinae – Muscles of the lower back.
Transverse Plane - imaginary plane that divides the body into superior and inferior parts.
Horizontal Flexion - a position that is made possible by the joint angle decreasing through a horizontal plane.
Horizontal Extension – a position that is made possible by the joint angle increasing.
Internal Rotation - rotation towards the center of the body.
External Rotation – rotation away from the center of the body.
Flexor Carpi Radialis - a muscle of the human forearm that acts to flex and abduct the hand.
Flexor Carpi Ulnaris - a muscle of the human forearm that acts to flex and adduct the hand.
Pronator Teres - serves to pronate the forearm (turning it so the palm faces posteriorly).
Biceps Brachii – muscles of the upper arm that that flexes and supinates the forearm.
Brachioradialis - is a muscle of the forearm that acts to flex the forearm at the elbow. It is also capable of both pronation and supination, depending on the position of the forearm.
Brachialis - a muscle in the upper arm that flexes the elbow joint. It lies just deep of the biceps brachii, and is a synergist that assists the biceps brachii in flexing at the elbow.