Baseball coaches stress the fundamentals of playing in terms of a player's mechanics. Pitching, fielding and hitting require proper footwork, hand-eye coordination and correct arm motion. But to play in the field or hit effectively, your body must be in the right position from start to finish during every play and pitch.
Pitching
As a pitcher, having the correct body position can be the difference between striking out batters and giving up runs. The correct body position before you deliver the baseball depends on whether runners are on base. Most pitchers use their normal delivery that starts with the body square to home plate and bent slightly forward at the waist. During the windup, the pitcher straightens and rocks his body weight on the back foot. His body remains erect as he pushes off the back foot and delivers the ball.
With runners on base, many pitchers deliver from the stretch position to guard against a runner stealing. The pitcher starts with his body sideways to the mound and the front shoulder and glove hand pointing toward home plate. The back shoulder and throwing arm are on the second base side of his body. Typically pitchers don't rock their body weight back as much when pitching from the stretch position, and deliver the ball in a quick motion with a shorter follow-through step.
Catchers
One instance where you'll see a catcher standing behind home plate is during an intentional walk. Catchers squat behind the plate and extend their mitt toward the plate to present a clear pitching target. In addition, squatting allows the home plate umpire a clear view of the strike zone. Some catcher's stand erect to return the baseball to the pitcher and some put one knee on the ground with their body erect to return the ball. Another instance where might see a catcher standing erect is when he makes a snap-throw to catch a runner attempting to steal a base. This type of throw involves similar mechanics and body position used by infielders and outfielders.
Infield and Outfield
If all infielders stood erect in the ready position, their ability to field a ground ball that's hit to one side would be dramatically affected and baseball games might become scoring fests. Infielders ready themselves in a crouched position that enables them to move quickly in any direction. Upon fielding an infield hit from the ready position, the infielder straightens and turns sideways with his glove hand toward the target, steps into the throw and squares his body to the target as he follows through.
The typical outfielder's ready position is body squared toward home plate, bent slightly forward at the waist and feet just outside of shoulder width for balance. Outfielders turn their body partially sideways toward the target to throw to an infielder and full sideways when throwing to home plate.
Batters and Hitting
While the correct hitting position might not be in debate, the best position is often determined by the particular batter. Former Cincinnati Reds player Pete Rose amassed over 3,000 hits in his career from a crouched stance that was so low, his head was almost even with the catcher's head. New York Yankees shortstop Derek Jeter steps into the batter's box like a guy about to have his height measured, and is regarded as one of the most effective hitters in baseball. No matter which posture you take at the plate, you must employ the proper mechanics of hitting to be effective, and these are based on your body position. The placement of your feet must provide balance and you must bend forward at the waist to swing the bat with power. If you swing standing erect, your upper body weight and swing throws you forward and off balance.
Take a stance with your knees bent and your weight set evenly over your feet. As the ball arrives, swing by rotating your upper body toward the outfield in unison with your arms and follow through with the bat. The correct body position is the one that enables you to employ the proper mechanics and hit consistently with power.
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