QB rotation-weight transfer drill

Purpose 

To develop the width of the throwing stance.

To develop the proper front foot movement.

To develop the shifting of weight from the back foot to the front foot.

To develop the upper body stability in weight transfer.

To develop a feel for the SHORT STEP throw. 

Rotation-Weight Transfer Drill Setup

Stand 10 yards apart and perpendicular to a throwing partner. Your shoulders are slightly open so that your chin and eyes are pointing directly at your target, not your front shoulder. The position of your front shoulder affects your peripheral vision. 

If you close your front shoulder, point it to your throwing partner, you restrict your peripheral vision to your left. 

Your feet need to be wider than your shoulders to provide you with a balanced platform to throw from. 

At times in the pocket you may not be able to step to throw. You must make "no step throws". This "wide base" will enable you to rotate your hips for a powerful throw. 

Stance 

Align your body in "athletic position"; upper body is tall with shoulders over the knees and knees bent over the toes. Your weight is evenly distributed on the balls of both feet. You should feel like you are in a position to be able to bounce on your toes.

Your front foot is off-set to the left of your target so that your front shoulder points slightly to the left of your target.

If you point your front foot at your target then your shoulders will be "closed off" to your target or pointing to the right of your target. 

Hold the football with two hands in the drop back position, "chest to chin height", no lower and no higher. The end of the ball is poised at a 45 degree angle to the ground insuring that your wrist is "loaded", or cocked, to release at the right moment. Focus your eyes like lasers, "laser eyes", on your partners face. Remember, you always throw where you are looking, and you always hit what you are looking at. 

Shifting the weight

To start the transfer of weight to the back foot, "push the ball backward" with the front hand. It is the left hand for a right handed quarterback. At the same time shift the weight to the instep of your back foot. 

This is a shifting of the weight not a tilting of the upper body backward.

As your weight shifts, lift the heel of your front foot off the ground so only your toe is touching. This will put 80% of your weight on your back foot. This is necessary to "load your back foot" for a forceful push and transfer of energy from the lower body to the throw. 

You must avoid "tilting the upper body". The upper body must stay "tall holding the ball" and stable, not moving left or right or forward or backward, as you shift your weight. 

Tilting the body backward to shift the weight will cause the weight to be on the outside of the back foot.

This does not allow you to make a quick and powerful push to initiate the throw. It causes you to have a slow release. 

The final weight loading on the back foot occurs when the ball moves backward outside the body with the front foot starting to rotate forward so the toe points at but to the left of the target. 

Notice: upper body tall and stable, no tilt.

Front foot off the target line. 

Back foot loaded and ready to push.

Ball outside the body in fully loaded position.

Eyes like lasers on target.

Upper body tall.

You do not step directly at your target to throw. This puts your foot in the way of your hips rotating all the way to the target. 

Your front foot steps slightly to the left of the target off of the direct line of your target.

This allows your hips to fully rotate square to the target with maximum velocity at ball release. 

Starting the movement forward

Push off the instep of your back foot to start the movement forward. Do not tilt your upper body forward to start the movement. Keep your upper body stable as you push. 

As you start to push, your front foot lands and provides a stable base for your hips and upper body. To uncoil around. The width of your step needs to be wider than your shoulders.

Arm position 

Before the arm starts forward: 

•The elbow should be in a 90 degree angle with the upper arm parallel to the ground

• The shoulders are parallel to the ground

• The front arm is out in front of the body tucked and ready for the upper body to move toward it

This front arm position enables you to hold the hip-shoulder separation as long as possible to create the maximum uncoiling speed for maximum arm speed.

Hip and shoulder separation for arm speed

Your front foot is open the knee pointing forward. Your shoulders are still perpendicular to the target creating the "upper body coil" that will provide the rotational force that gives your arm speed. 

The degree of "upper body coil" or twisting separation between the hips and shoulders is what determines arm speed. 

The greater the separation between the hips and shoulders, the more your body can generate. 

Release drill takes over

At the port where your front foot is in position and your upper body is coiled to start the throw, you are now in the release drill technique area. 

If you focused on the release drill techniques in the previous drill you can now automatically or subconsciously finish the throw.

Remember to 

• Keep your "laser eyes" locked in on the target.

• Keep your upper body stable.

• Aggressively rotate your hips.

• Feel the smooth release of the ball off your finger tips.

• And, "accelerate through the throw". 

Coaching note

Learning the correct upper body movement during the rotation-weight transfer drill teaches the arm to remain online with the target. 

The throwing arm does not come around the body in a rotational arc. It starts at the target and remains online to the target throughout the motion. 

This is one key technique that enable you to control ball flight and become an accurate passer.

Repetition Sequence 

Use same as the QB release drill. 

No pads, no problem. Here's a drill.

TAG DRILL

PURPOSE

Emphasizes closing the distance, aiming point, pad level, and bending towards the quarterback in pass rush. It teaches the defensive line how to rush, half their man and stay on an edge. 

EQUIPMENT

Four cones and four tennis balls

SET UP

Establish a Line of Scrimmage, or LOS, as a starting point for the defenders. Place each cone four yards behind the LOS. Place each towel or tennis ball slightly behind and to the right of each cone. Each player will line up at the LOS to the left of each cone. Another player will line up as an offensive lineman opposite the defender. 

EXECUTION

On the coach’s command, the offensive player will kick step or back pedal towards the cone as fast as he can. The defender must get off with low pad level and beat the blocker to the cone. The defender must be able to dip his right shoulder and pick up the towel or tennis ball behind the cone. 

COACHING POINT

• Stage #1: Just use cones and balls, no blocker. 
• Stage #2: Cones, balls, blockers.
• Stage #3: Just blockers going straight back.

QB Release drill

Purpose: to develop spotting a target with the eyes.

to develop the cool of the upper body.

to develop the front arm tuck.

to develop the wrist/finger release position.

to develop the proper ball release point.

Release drill setup 

Stand 10 yard apart from a throwing partner. Stand with your two toes on a line with your knees, hips and shoulders squarely facing your partner. Keep your feet stationary and facing your partner as your throw. Do not move them. Rotate only your upper body to throw. NO stride. 

Stance

Hold the football with two hands in the drop back position, "chest to chin height", no higher and no lower. The end of the ball is pointed at a 45 degree angle to the ground insuring that your wrist is "loaded", or cocked, to release at the right moment. Stand tall and bend your knees so you are in athletic position with your shoulders over your knees and your knees over your toes. Focus your eyes on your throwing target, your partners face. 

Throwing at a Target

I believe that you don't have to ask a quarterback what he saw or where he was looking after a thrown because:

You always throw where you are looking,

and you always hit what you are looking at. 

Consequently where you look during this throwing progression is extremely important. 

Training accuracy 

During all these drills, the eyes need to focus on the face of the receiver or partner. He needs to have "laser eyes". His "throwing target" for all throws will be the "face of his partner". His "throwing miss area" is shoulder top to shoulder tip width and no lower than chest height. Any throw outside of this defined area is a mistake. But not a wasted rep. No reps are wasted. It's how you learn. 

If you don't give the quarterback specific accuracy parameters for every throw including any warm-ups, then you will not develop his accuracy to the maximum level, or, to a level you will be content with on game day. 

Target accuracy error feedback 

Use the feedback of where the miss occurred to correct the mechanic mistake for the next throw. This is a most critical component of this program. When you are correcting each throw for accuracy and fixing it on the next rep you are doing "deep practice".

Deep practice means you monitor each repetition for a mistake, you know when you make an error and you know how to fix it. The ability to deep practice is extremely important if you want to become elite or to be able to reach full potential. 

Here are the general target error rules for a quarterback for these drills:

Missing high - ball is released too early

Missing low - ball is released too late 

Any miss left or right of the target indicates that the throwing arm path started outside the vertical line to the target. In other words, the throwing arm came across the body to throw the ball. This is caused by: 

Front arm movement and tuck that rotates around the body and pulls the throwing arm on a circular path to the target instead of a linear or straight path to the target.

So, when a throw is to the left or right of the face (target) of the throwing partner the the arm was not on a perfect linear path to the target. Focus on keeping the front arm stable and pointed at the target. Move your chest toward the front arm as you throw. 

To summarize: 

Missing left of target - arm path not toward target, ball is released too late. 

Missing right of target - arm path not toward target, ball is released too early. 

Coil and rotation of the upper body

To start the coiling of the upper body, "push the ball backward" with the front hand. It is the left hand for a right handed quarterback. This helps load the upper body coil quicker and with more energy.

It is natural to feel like you can't rotate or coil as much as you like. Keeping the hips square to the target inhibits hip rotation and causes this feeling. We want to isolate the upper body and develop the oblique muscles, side muscles, to pull aggressively through the delivery and release motion and this is the method to do that. 

Rotate or coil your upper body to the point where your "front shoulder is almost 

pointing straight at your target". It will stall out about 10-15 degrees short of that but this mind set will get you to maximum  rotation. Keep your upper body tall as you do this. Don't lean backward. 

Notice:

• Feet stable as toes straight ahead

• Hips rotated

• Ball pushed back with front hand

• Eyes like lasers on target

• Upper body tall

Starting the arm forward

Start the uncoiling of the upper body and the moving of the arm to throw by taking your front hand off the ball and tucking the elbow of your "front arm downward and tight to your chest". Move the chest to the arm and not the other way around. Keep the front arm stationary. 

Getting the ball on the target line

To get the ball on line to the target the "throwing elbow needs to come through above the shoulder line". As you tuck your front elbow you will notice a slight shoulder tilt, left to right, that will cause the throwing elbow to be elevated to this position. 

Keep the throwing elbow above the shoulder line throughout the throwing motion. Dropping the elbow below the shoulder line causes the arm to cut across the body or rotate away from the target. 

The throwing elbow will be up and out at a 45 degree angle with the hand inside the elbow. As the arm comes through, think about "pointing your index and middle fingers directly at your target". 

Your "laser eyes" are telling your fingers where to point. 

"Hold your upper body perfectly stable" while the arm is moving to the target. Any movement of the upper body forward, backward, left or right will change the arm path to the target and create an inability to control the flight path of the ball. 

Upper body movement during the arm movement to throw causes inconsistent arm paths which causes inconsistent accuracy. 

Releasing the ball 

The ball is released just in "front of the face" at the point where the triceps or arm is almost fully extended. This is the point where: 

• your hips have fully uncoiled 

• your belly button is facing your target 

• your arm is at maximum speed

• your triceps muscle is fully contracted

• your weight has shifted to your toes

• your upper body is upright and stable

Now your whole body is behind the throw, the ball is on the target line and you can control the flight of the ball.

Any deviation from these essential elements of release will cause an errant throw. 

Finger tip release

The fingers are spread out on the football with fingertip pressure applied as you hold it. You should hold the ball firmly but not with a "death grip". As you release the ball it will roll off the fingers smoothly and easily with the middle and index finger being the last two to release off the ball. 

Remember that these are the two fingers point at your target so a smooth roll of the ball off these fingers provides the spin that keeps the ball on line to the target. 

Wrist action 

The wrist which was in the "loaded position" during the drop back phase is now ready to snap and accelerate the fingers off the ball to provide greater spin to the ball. As you feel the middle and index finger leaving the ball, snap your wrist to accelerate these fingers. This "wrist snap" will cause your hand to rotate inward so your pinky finger is facing upward and your thumb is facing downward. 

This wrist snap is a timing element that you develop a feel for. And, this is why you will do this throwing sequence every time as a warm-up before you throw to moving targets. 

Sequencing and timing movements need to be practiced and "warmed up" BEFORE you are asked to perform or do skills, like throwing at moving targets.

Finishing the throw 

Decelerating the arm improperly is what causes most arm injuries.

The arm must continue to move forward at the same rate of speed just after release. It gradually decelerate through the finish until it reaches the opposite hip. This insures that your arm is "accelerating through the throw" and has ample time tonreduve speed or decelerate without causing damage to the arm over time. 

"Arm speed at and through the release" is also paramount to keeping the ball on line to the target.

The faster the arm is at release the longer distances the quarterback is able to throw the ball "on a line". 

Arm speed equals ball flight distance and "on a line" throws. 

Continue the upper body rotation after the release so that the back part of the throwing shoulder is pointing at the target. This demonstrates that the arm was "accelerating to and through" the release point. 

Coaching notes

You must learn to release the ball from the same point in front of your body every time in order to be accurate. 

You can have a different arm angle for the release but the same release point must be reached in order to have the same arm velocity and accuracy on every throw. 

An early release point results in high passes with poor accuracy. A late release results in low passes with reduced velocity and accuracy. 

Repititon sequence

Do these 15 throws for this release drill. The distances are how far apart you are from your partner. 

10 yards - 5 throws

15 yards - 5 throws

20 yards - 5 throws

Release drill execution goal

Do it RIGHT...... 

Focus on accuracy; aim at your partners face every time.

Do it with INTENSITY....

Keep track of how many times you hit his  face from each distance; a total of 15 points I.e. 14 out of 15

Do it AGAIN...

Record your results for each distance and for an overall accuracy percentage 

For example:

10 yards = 5 out of 5

15 yards = 3 out of 5

20 yards = 4 out of 5

Total = 12 out of 15

Work towards a perfect score, 15 out of 15.

ROCKSOLID

'Kids all over the country are playing “non-contact” football--during such things as flag football, off-season padless practice, and athletic period--believing that "non-contact" means just that, ZERO contact. However, we believe there’s no such thing as “non-contact” football. In football, players are always crossing and converging on a single point; this makes contact inevitable. Additionally, many injuries occur downfield, when multiple players are going for the ball--a situation in which avoiding contact is nearly impossible. 

Former NFL players Joey LaRocque and Caleb Hanie realized this over the course of their careers, in which they saw countless soft tissue injuries to the head and face during "non-contact" football, flag football, and high school padless practices. After retiring from the NFL, Joey and Caleb decided something needed to be done about this gap between perception and reality. At RockSolid, we have teamed up with professional athletes, engineers, and designers to produce the first soft-shell helmet ever made specifically for "non-contact" football, including:

 

•  Flag Football

•  High School Athletic Period

• In-Season Walkthrough 

•  7on7, 9on7, 11on11

•  Skills Camps

• Walkthroughs 

 

Light weight, highly absorbent, and sizable for all ages, the RockSolid soft-shell helmet goes a long way toward making "non-contact" football as safe as players and parents expect it to be.'

'RockSolid is committed to making football safer and more enjoyable for everyone. Seeing a major void in player safety in non-contact play, such as flag football, athletic period, padless play, and off-season practice, former NFL players have come together and designed the first head protection ever made specifically for these "non-contact" types of football. There's no such thing as "non-contact" football, and we're here to make the game as safe as parents and players expect it to be.

The RS1 uses TruFit technology, form-fitting to the head. Light in weight, and sizable for all ages, the padding is composed of highly absorbent EVA Rubber, and has been strategically enhanced in areas that are vulnerable to impact. 

When would my players use the RockSolid Helmet?

Run Fits, Conditioning, 9on7, Walk Throughs, Mat Drills, Skelly, 11 on 11, and 7on7.'

Visit their website LiveRockSolid.com

Choosing the right bat.

Choosing the right bat!

Simply choosing the right bat for a player can make a huge difference in how they swing and what kind of results they get.

The bat determines the velocity of the swing, the strength of the impact with the ball and how far the ball will go.

It also controls the aim of the ball and affects the beginning of the batter’s sprint to first base. Because the bat affects so many aspects of the game, having the right bat is essential.

Here are five crucial considerations when choosing a bat for your youngsters.

1. Length

There are two main characteristics to look for with a bat: length and weight. A bat that is too short will not allow the batter to hit all the balls in their strike zone, even if the batter knows they should be able to reach it.

It might cause them to reach for the ball, which throws off their stance, rhythm, and ability to get behind the ball with real power.

A bat that is too long is often also too heavy. This will make the swing slower and the motion clumsier.

A bat that is too long also puts the batter at danger for hitting the ball with the wrong section of the bat, making the ball go in a different direction than intended.

To pick a bat that is the right length for the player, batters should stand in the middle of the batter’s box and place the bat against the inside corner of home plate.

The knob of the bat should come to the batter’s palm. If the bat is too short, it will only reach to the fingers. If the bat is too long, it will go up to their wrist and beyond.

2. Weight

A bat’s weight is extremely important to the overall swing and success of the bat. For example, think of the past baseball scandals where major league players have been caught with cork in their bats to make them lighter and easier to swing.

There is a reason these things are illegal in the game—they give the batter an unfair advantage by giving them a bat light enough to swing extremely hard, which gives the batter a higher chance of hitting a home run because of the added power behind the ball.

Normal bats are 8-10 ounces less in weight than their length in inches. So, for example, a bat that is 30 inches long will probably weight about 20 ounces.

A bat that is too heavy will slow down the swing and make it very difficult for batters to maintain proper form during the stance and swing.

Starting with improper form only leads to improper form in swinging, which reduces the chances for a well-hit ball that will result in a base hit.

A bat that is too light will cause batters to swing too fast, which also affects rhythm and keeps the batter from doing their job. A light bat also sometimes causes the shoulders to get ahead of the hips.

In an effective swing, the hips should lead the rest of the body. If the shoulders get around too quickly, the swing will not have proper power, as much of the batter’s power comes from the action of the hips, which lead the lower body.

3. Aluminum vs. Wood

The composition of the bat is also worth noting and discussing. Depending on league or association rules, your batters may not have a choice in what type of bat they choose. However, for other teams, this will be a matter of serious consideration.

Aluminum bats are the newest technology in hitting and have changed the way many batters do business.

They do not require the same kind of perfect mechanics that a wood bat requires because they are lighter and have a different location of balance, which can lead to poor technique if not taught properly.

The main difference between an aluminum bat and a wood one is the weight. Aluminum bats are much lighter than wood bats and can be a big help in letting batters swing faster and hit the ball farther.

Because the aluminum bat is lighter, players can make last minute adjustments to the swing better than they can with a wood bat.

Once a wood bat gets going, it is hard to make adjustments, while an aluminum bat allows this freedom.

An aluminum bat is also easier to get moving because of its reduced weight, so players can take more time deciding whether or not to swing, and if so, how to swing.

However, a wood bat has the potential to hit the ball farther because of its density and weight. A wood bat moving at the same speed as an aluminum bat will hit the ball harder because of its composition.

For some, aluminum bats are better because they are generally easier to swing. This does not mean they are lighter; while most are lighter, some heavier aluminum bats are easier to swing than their lighter wood counterparts simply because of how the weight is distributed within the bat.

The closer the center of mass is to the handle, the easier the bat will be to swing. In general, the center of mass is much higher in aluminum bats than wood bats.

Wood bats also absorb more of the power of the ball, leaving less to be projected forward as the ball leaves the bat.

Aluminum bats have what some call the “trampoline effect,” where the ball hits the bat and is thrown back out like a trampoline spring compressing and releasing.

4. Follow Regulations

With aluminum bats becoming more popular and allowing batters to hit faster, longer balls, many associations and leagues have developed rules regarding the use of aluminum bats.

Make sure that you and your players are aware of all rules governing your team’s play so that you do not cause a problem by using the wrong bat.

For most high schools, the length-to-weight ratio determines a bat’s usability. The length-to-weight ratio is determined by taking the length, such as 32 inches, and subtracting the weight, such as 29 ounces.

In this example, the length-to-weight ratio is a -3. Negative three is the common accepted ratio for high school play.

Anything with a -4 ratio or higher is simply too light for play in high school or equivalent teams. Batters with the ability to swing that fast and that hard pose a risk to other players.

Be sure to know the proper ratio for your players based on their age, height, and weight, so that you can find the proper bat for them.

5. Try Out Bats

No player is going to know right away which bat is best for them. Comfort is more important than almost anything else when choosing a bat, and both players and coaches should recognize the necessity of trying out several bats before choosing a favorite.

Just as hockey players would not choose just any pair of skates, batters cannot pick up just any bat. It must feel right in weight, size, and during the swing.

Players should do whatever they can to simulate a real swing so that they will know what bat they are most comfortable with.

That's all for today. Check out the app now if you're looking for more tips on hitting, pitching, fielding or baserunning.

We're adding new content every month - so keep checking back for the latest drills...

"Squish the bug"

I need to warn you about an extremely common mistake that WAY too many youth baseball coaches are making. This one misguided "coaching cue" will not only sabotage the development of your player. It will also ruin your coaching rep and credibility. 

Know what it is?

"Squish the bug"

Don't feel bad if you've used this one before. It's been around since the 70's, and it's easy to see why so many Little League coaches adopted it. 

The goal with "squish the bug" is to try and help your hitter generate more power  by getting the lower body involved in the swing. 

Coaches (incorrectly) started teaching kids to rotate on the back foot during the swing. 

Similar to how you would squish a bug: 

It turns the back leg but not the hips. 

Weight stays on the back foot. 

Player spins off the ball.

The correct approach. 

Rotate the back hip around the front hip.

Weight transfers forward.

The back foot will roll up naturally.

How much you rotate depends on the location of the pitch and where you're trying to hit it. 

Below is what we call "line of hitting" or "ideal contact points"

Above is how you'll hit those specific pitches. 

 

Quick Tips: Catching and Throwing fundamentals

Here are 6 quick tips to help teach throwing and catching fundamentals to younger players:

1. Always warm-up properly before beginning any baseball drills. Players MUST warm-up to throw, not throw to warm-up. Taking the time to go through a comprehensive stretching program will protect the muscles of the player’s throwing arm.
    
2. Always use a “4-Seam Grip” across the stitches with fingers on top of the ball.
    
3. Infielders should use a “Short Arm Circle” – never dropping the arms below the waist and keeping the elbows down when throwing. This gives the player the chance to gain a little bit of arm velocity while still making a nice, rapid throw.
    
4. Always show your partner a “Target Box.” Arms at 90 degree angles with hands to each side of the head. This gives him a target to aim for during a throwing drill.
    
5. Keep your knees bent and your feet spread. Be ready for a poor throw by sliding your feet to the side, ensuring that you are always in front of the ball.
    
6. Always trap the ball in the glove with TWO HANDS. If the ball is above the waist, bring the thumbs together to trap it in the glove. If the ball is below the waist, bring the pinkies together.

The more often the correct technique is practiced, the sooner it will become a good habit.

Demand that your players use perfect technique during warm-ups and practice situations so those skills will carry seamlessly into game time situations.

Football: Baseball, angle and open field tackling.

Baseball season is ending and Football season and youth camps are approaching and here's a fun drill to start off with to get into the swing of things and to get practice on tackling and running the ball. 

Make a "baseball field" with cones 10 yards apart. RB starts at home plate, runs towards first base. Defender starts in middle (pitchers mound), attempts to tackle RB.

•RB can avoid the tackle but must stay in the "baseline". RB is safe if he gets to first base before being tackled. He may stay there or keep running to the next base. Defender continues attempting tackle. When lead runner stays at base, new RB starts at home and new defender in middle. RB tackled in between bases = one out and all other RB's go back to previous bases. 

Make it a game: divide into two teams. Three outs (tackles), runners go to tacklers and vice versa. Play 5-inning game, whoever scores more "runs" wins. 

Quick take: Development of youth pitching.

The development of youth pitching is one if not THE most difficult assignment at this level of coaching. You don't want your young pitchers to be throwing stuff that they physically aren't ready for yet. Stick to your four and two. Stay away from curves if you can and especially from your breaking ball that twists the arm. 

Each player developes differently from bothe a skill, and physical level. Understand your age group, and that your athletes bones are still growing, and with that will come limitations on movements that they should be repeating .

Specializing in a single sport: Don't do it!

Recently I have been discussing with several people about sports specialization vs being a multi-sport athlete. So, I have decided to share my thoughts on this with the rest of you. 

When I was younger, kids were told to be well balanced in what they did. We would play all sports. Some parents believe that specialization can help their children become stars, earning a college scholarship or even a pro career.

When an athlete decides to give their all in a single sport, it seems like it would be rewarding. By focusing your attention on just one sport, you can become somewhat of an expert in that sport. You'll have a lot of time to practice and focus on improving your skills in that sport. You will also have the time to attend camps and join club teams. 

But, (Yes, there's always a "but".) there are many benefits to be gained by being a multi-sport athlete. And I believe in student athletes playing multiple sports. 

When you participate in multiple sports, you absorb different types of skills and disciplines from each sport. 

Every time I'm talking to a student athlete about playing multiple sports the first thing to come out of their mouths is that they don't want to risk an injury. Understandable. But, (yes, another "but".) a student athlete puts themselves at a higher risk of injury when focusing on a single sport. There’s probably more hours of competition in that one sport than there are competing if they have two or three other sports. It’s the hours of competition that puts them most at risk for injuries. 

Although, I do understand that you or your child will eventually go to college to play a single sport, I encourage you or them to play multiple sports throughout middle school,  high school and even before that. 

Pictured: 42 of Urban Meyer's 47 Ohio State University football recruits were HS multi-sport athletes.

Quality At Bats. Baseball/Softball.

To get a quality at-bat you need to create your own hitting routine. 

1. Visualize. Visualize the ball hitting the bat perfectly.

2. Tap the plate a few times or point out to the OF and bring it in to your stance. 

3. Say something positive to yourself out loud. "See the ball, hit the ball." Pete Rose would say this to himself every at-bat.

4. Slow, deep breath, exhaling for about 5 seconds.  

It's important to use the same routine every at-bat. 

8 keys to a quality at bat.

1. Staying in control

2. Trusting your swing 

3. Knowing your strengths and weaknesses 

4. Knowing the strike zone 

5. Proper practice and preparation

6. Use of your hitting routine - whatever that may be

7.  Ability to avoid distractions 

8. Aggressive approach - think  HIT, HIT, HIT!

Also think of the strike zone as 7 balls wide and 11 balls high. That's the Ted Williams strike zone. You can also write this out on paper and keep a log of your at bats. And then mark where you prefer the ball to be at in certain situations such as 0 strikes, 1 strike, 2 strikes. 

Don't forget to use your 2 strike plan.  

   Choke up.

   Move up.

   Shorten up.