体幹でバットを振るとは?

こんにちは、中目黒ベースボール倶楽部代表のトレーナー金谷です。

私金谷は、学生野球を引退後、トレーナーとして武道の観点から約20年間の時を経て野球動作を研究分析して、ある程度答えが出たところで、私なりにまとめ上げた身体操作法です。これを連動関節運動法と呼びます。

まずは体幹でバットを振る事について書いてみたいと思います。

この記事を読む事によって体幹で打つ連動関節のコツが掴める事によりあなたのバッティング技術は格段に上がるはずです。

この記事を書いている人は現役のプロトレーナーで野球専門の連動関節運動指導士です。

〜目次〜

  • 連動関節とは!
  • 体幹で打つためには!
  • 股関節の重要性!
  • 腕の力は最低限!
  • 体重移動と股関節で振る!

最近は上手に体幹を使える選手が一流のアスリートの仲間入りとなりつつあります。あなたもそこに近づく事が最も重要です。ここでその身体操作をマスターして是非一流アスリートの仲間入りしましょう!

連動関節とは?

わかりやすくいうと、バッティング動作における身体の動きの質を高めることに重点をおく運動法です。正確には連動関節運動法です。

特に肩関節、股関節の動かし方をトレーニングで変えることによりパフォーマンス向上を目指します、さらに体幹の力を末端に、伝える使い方にも重きをおきます。

〜関節とは〜

  1. 骨と骨の結合組織である
  2. 関節の動きを連鎖させることによりスムーズに人体は動く。
  • 体幹とは
  1. 肩甲骨、背骨、胸郭、骨盤を全てである。
  2. これらを動きにより固めたりバラバラに動かせるようにすることが大事である。
  • 肩関節とは
  1. 主に肩甲骨と上腕骨を結ぶ関節である。
  2. 肩の動きのメインは内旋(内捻り)、外旋(外捻り)である。
  • 股関節とは
  1. 骨盤と大腿骨を結ぶ関節である
  2. 股関節のメインの動きもやはり内旋(内捻り)、外旋(外捻り)である
  • パワーとは
  1. 質量×加速度である
  2. 腕の速さでなく体幹の加速度である
  3. 末端を加速させるためにはなるべく多くの関節を多用することが大事である(ムチの理論)。
  • スピードとは
  1. 体幹の動きと、末端(手足)の動きの差である。
  2. その差を作る為には股関節の可動性が重要である。
  • 柔軟とは
  1. しなりを作る為に重要である。
  2. 関節は筋肉によって繋がっている為、筋肉が硬いとしなりが難しい。

以上が簡単な連動関節運動法の説明となります。では次です。

体幹で打つためには?

体幹で打つ為には体幹部を知る必要があります。

そこでこの図を見て下さい。↓

↑体幹部です!両肩のラインから骨盤のラインまでが体幹部です。

因みに骨格で見るとこんな感じです。↓

骨格でいうと肋骨、胸骨、背骨、骨盤(主に腸骨、坐骨、恥骨、仙骨)までですね。

筋肉でいうと腹筋、内腹斜筋、外腹斜筋、腹横筋、脊柱起立筋などです。

ポイントはこの体幹をフラットに維持することです。

よく野球選手に多いのが反り腰のままプレイしている選手がいますが宜しくありません。腰痛の原因ばかりでなくバットに効率的に力を伝えることができません。体幹の力が逃げてしまうからです。

この体幹の力を逃さない為に体幹をフラットに維持する事が重要なのです。要は少し腰を丸めるイメージです。

股関節の重要性!

そしてこの体幹をフラットに維持した状態で次に活躍するのが股関節です。↓

先程体幹の骨格は骨盤までといいましたが、この骨盤と繋がっている関節がこの左右の股関節です。↑

この股関節を動かして体幹部を回すわけです。決して背骨で回しません。あくまでも右と左の股関節で体幹部を回すのです。(内捻り、外捻り)

ここを明確に理解している人は本当に少数です。

なのでここで是非考えて下さい。下半身で振るとは股関節の捻りで体幹を移動させるという事なのです。

右打者であればインパクトの瞬間に左脚に体重が乗ります。その時に左股関節を外捻りで斜め後ろに引くのです。逆に右脚は内捻りです。左打者はその逆となります。

すると勝手に体幹部が回り出し、つられて腕が振られてバットが走るわけです。

この股関節→体幹→腕という順番が我慢出来ずに腕で振ってしまう人

がほとんどです。もったいないです。

腕の力は最低限!

ここからは腕の使い方です。

なぜ腕の力は最低限で良いのでしょうか?ここで考えて欲しいのです。

腕は何のためにバットを持ってるのでしょうか?もちろんバットを振るためですが、バットを振るためだけの意識では、微妙なバットコントロールが難しくなってしまうのです。

良いバッターの条件の1つが、三振が少ないということです。三振が少ないということは、追い込まれてからも粘れるのです。なぜ粘れるか?

それは腕の力が抜けて、腕の意識はバットコントロールにあるからです。だから追い込まれても容易にカットで逃げられるわけです。

一方、腕でバットを振ってしまう選手はどうしても腕が力んでしまうのです。そうなると待てずに振り出しが早くなるので三振する確率が増えてしまいます。非常に残念です。

体重移動と股関節でバットを振る!

ではどうしたら腕の力は最低限でバットを振ったら良いのでしょうか?

それはバットをトップの位置から落とす

という感覚です。信じられないかもしれませんが、感覚としてそんな感じです。

この感覚に凄い違和感がある選手は相当な腕の力で普段バットを振ってる可能性があります。

このスイングを可能にするためには先程のように股関節がしっかり回らないといけません。そして体幹部が回る事によって遠心力と慣性の力が働きます。

そうすると自然にバットは振られるのです。

このスイングを第三者に見てもらえたら普通にスイングしてるように見えるはずです。当然最初はぎこちないですが、この感覚をあなたはマスターしなければならないのです。

このスイングをしようとすると体幹を維持してる腹筋群が辛くなります。

そうなればバッチリです。極力腕の力は抜いて下さい。

当然最初は素振りから始めます。本当に打てるの?という感じもわかりますが、これが体幹で振るということです。本当にバッティング技術を上げるには感覚を変える事が必要です。

なのでさらに練習を積むと体幹を振るという感覚になってきます。ここまで来るとだいぶ上達してるはずです。

最初はゆっくり振るとこからです。絶対腕で振らないように気をつけて下さい。ゆっくり振ったら動いたりするのは連動関節においてとても重要です。それは1つ1つの関節の動きを自分で確認できるからです。早くスイングしてしますと、わからなくなります。

何度も諦めずに振り込んで下さい。必ずあなたのスイングができあがるはずです。是非チャレンジしてみて下さい。最後にヒーローになるのはあなたです。

応援しています!

気になる事や、ご質問などコメント下さい。お待ちしてます。

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