Captain Morgan made up for this by holding a three hour practice in one night. As always, we performed various exercises, some new and some oldies but goodies. In addition, half, if not more, of the night was devoted to hitting drills. Captain went over the physics of hitting. How hits should not be executed using your arm or your hip, but rather by using your entire body. A hit should come from your core. She explained this more in detail and told us why crunches and squats are imperative to strenghten the muscles needed to hit well.