Strike Zone Swings See the zone. Swing to it.
The strike zone is split into 9 zones. A countdown runs, one zone lights up and a voice calls it out, and the hitter swings to that location. A new zone lights every 7 seconds. Use it for dry swings, tee work or front toss. Baseball and fastpitch.
- 9 zones or 3 lanes
- Voice callouts
- Free · no sign-up
Strike Zone Swings
Pick the setup and press Start. Space bar starts and pauses. Turn on Big screen to cast it to a TV or prop up a tablet in the cage.
How to run it in the cage
Pitches don't come down the middle. A good swing moves the contact point to where the ball is: out front on the inner third, deeper on the outer third, and up or down with the body, not just the hands. This drill makes the hitter adjust on every swing, at a random zone, on a clock.
- Dry swings: full-intent swings with no ball. Finish to the called zone. Great at home.
- Tee: when the zone lights, move the tee to it and hit. Use 10 sec.
- Front toss: the coach watches the screen (or listens) and tosses to the called zone.
- 3 lanes first: younger hitters start with Inside, Middle, Away to learn contact depth, then go to 9 zones.
The view is from behind the plate, looking out at the pitcher, the same way the hitter sees the zone. Pick Left for a left-handed hitter and inside and away flip sides.
Training guide
What it trains
Swing decisions: swinging at strikes and letting balls go, including with two strikes.
Who it’s for
Hitters who chase pitches out of the zone or take too many good pitches to hit.
How to get better
- Decide yes or no early. Late decisions turn into check swings and chases.
- Know your zone at each count. Your zone gets bigger with two strikes.
- Track your chase rate and work to bring it down week over week.
- In games, review every strikeout: was it a bad decision or a bad swing?
Read more on the Backspin Blog
- Plate Discipline Is a Skill: Train Swing Decisions
- Why Your Kid Swings at Bad Pitches — and How to Fix It
- Two Strike Approach Baseball: How to Battle
- The Walk-Off Started With a Take: Jackson Chourio
Next step: run the free Hitter Combine to find your #1 priority, or train this skill start to finish in the Hitting Processor course.
Questions
What is the Strike Zone Swings?
A strike zone split into 9 zones shows on your phone, tablet or TV. A countdown runs, then one zone lights up and a voice calls it out. The hitter swings to that zone. A new zone lights every 7 seconds, or every 5 or 10 if you change the clock.
How do I use it in the cage?
Prop the screen where the hitter can see it, or turn on the voice and just listen. Use it for dry swings with full intent, for tee work by setting the tee to the called zone, or with front toss where the coach throws to the zone that lights up. Bats left? Pick Left and inside and away flip.
Why train swings to different zones?
Pitches don't come down the middle. A hitter has to adjust bat path and contact point to the location: out front on the inner third, deeper on the outer third, and up or down with the body, not just the hands. Calling a random zone forces that adjustment on every swing.
What is 3-lane mode?
It lights Inside, Middle or Away only. It's the easier start for younger hitters, and great for working contact point depth before adding up and down.
Is it free?
Yes. It runs in any browser with no app and no sign-up.