Baseball / Softball Program to Increase Bat Speed

& Hitting Power

2nd Edition
By Steve Zawrotny, MS, CSCS

Disclaimer

Because exercise, nutrition, and food supplements are known to affect people differently depending upon the choices, combinations, intensity, timing, general health, genetics, and effort expended, among other factors over which BASEBALL FIT Hitting & Pitching Academy has no control, no guarantee is therefore made as to the outcome or favorable results of any program, product, or information provided herein. User is advised to consult their physician before beginning any function or activity described herein and to obtain such physicians specific approval for the conducting of any activities described herein. In consideration of being provided the materials within, the user of such materials specifically certifies that s/he understands that participation in any function or activity set forth herein involves risks and dangers which could result in serious bodily injury including permanent disability, paralysis, and or death. User understands that such risks and dangers may be caused by their actions or inactions, the action or inaction of others participating in the activity, the condition in which the activity takes place, or the negligence of the releasees, specifically BASEBALL FIT Hitting & Pitching Academy and its agents and employees. With full knowledge, the user fully accepts and assumes all such risks and all responsibility for the losses, injuries, or damages as a result of participation in any activity set forth herein. User further understands and agrees that participation in any activity described herein is at users own and sole risk. The user hereby releases BASEBALL FIT Hitting & Pitching Academy and its agents or employees from any liability, of any kind or nature, resulting from users use of these materials, programs, or products or participation in any activities described herein.

Copyright 2005. All Rights Reserved. These contents may not be shared, forwarded, or transmitted in any form, except for personal use. Intellectual property violations in the form of plagiarism, especially where the plagiarized material is offered for sale, will be met with legal action.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Contents

DISCLAIMER ABOUT THE AUTHOR INTRODUCTION Welcome to OVERload/UNDERload Training PROGRAM BENEFITS What This Program Is (and Isnt) and What It Can Do For You THE BAT SPEED PROGRAM Nothing Complicated Do the Work, Enjoy the Results TIPS & SECRETS TO BETTER BAT SPEED Some Proven Techniques You May Not Be Aware Of THE VALUE OF MENTAL PRACTICE Done Properly, It Can Make You a Better Hitter HAND & FOREARM STRENGTH PROGRAM MEDICINE BALL WORKOUT FOR BODY CORE POWER GENERAL STRENGTH WORKOUT FOR THE BODY CORE WORKOUT CHARTS Track Your Progress to Make Progress ADULT Bat Speed Dry Swings YOUTH Bat Speed Dry Swings Forearm Workout Body Core - Medicine Ball Body Core - General Strength 1 2-4 5 6-7 8 - 15 16 17 18 - 19 20 21 - 27 21 - 22 23 - 24 25 26 27

BSEBALL FIT FIT Hitting & Pitching Academy www.BaseballFit.com 405.373.3253 BASEBALL Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

About the Author

page 1

and Conditioning Specialist. He has nearly thirty years of combined experience as an athlete, coach, and physical fitness specialist. As an all-star high school pitcher growing up in the Los Angeles, California area, he was recruited by some of the top college baseball programs in the west. Attending Brigham Young University (BYU) on a baseball scholarship, his career there was cut short due to an arm injury. He then became a graduate assistant baseball coach at BYU before going on to coach at the high school level, including successful Varsity, Connie Mack, and American Legion programs. A few of his players have gone on to play in college and professionally.

Steve is a former NCAA Division 1 college pitcher and current Certified Strength

Steve is available for Baseball & Softball-Specific Personal Coaching and Skills Development, specializing in baseball/softball bat speed development and baseball pitching instruction for individuals and teams in the Oklahoma City, OK area. He can be reached by email at [email protected] or by phone, 405.373.3253.

Certifications/Education/Professional Experience

Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) Certified Personal Trainer (CPT), American Institute of Fitness Educators (AIFE) Member, Baseball Special Interest Group, NSCA BS, Physical Education, Brigham Young University MS, Business Management, Lesley College Graduate School Former United States Air Force Physical Fitness Instructor Former Head Chef and Weight Lifting Instructor, National Institute of Fitness (NIF) CPR/First Aid Certified by the American Red Cross Director of Training for BASEBALL FIT Hitting & Pitching Academy, a sports training service specializing in baseball and softball specific strength, conditioning and skills development

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Introduction
page 2

Power dictates everything and is one of the qualities that separates the Hall of Famer Joe Morgan dominant players from the great ones.

Power is defined as functional strength - the ability to exert force AT HIGH

RATES OF SPEED. It is a desirable attribute to possess for any sport. In baseball it is most clearly evident in the long-ball hitter and the hard throwing (90+mph) baseball pitcher. Strength is defined as the ability to exert force. It is related to power, but is a static as opposed to dynamic trait. Strength and power are developed differently, using related but distinct training methods. For example, rep and set ranges are different when lifting weights for strength vs. power. Plyometrics is another effective and popular means of developing power. It involves moving resistance (such as ones body weight) over a vertical or horizontal distance whereas lifting a weight requires force exertion over the relatively small range of motion for a given joint. Resistance training for general conditioning and a base of strength is appropriate for baseball/softball, but a lifting regimen for strength or mass building contributes little to successfully performing the ballistic (power) movements required of baseball/softball players, such as swinging a 31 oz. bat or throwing a 5 oz. (or 6.5 oz.) ball. In fact, an improperly designed weight lifting program can lead to more injury and problems than if not performed at all. It is these ballistic components that baseball/softball players must concern themselves with when looking to improve performance. Sport-specific strength is the goal. Sport-specific strength is defined by Gambetta as movement with resistance or assistance that imitates the joint action of the skill. It is highly specific for both mechanics and velocity.1 In other words, if you want to improve your ability to powerfully hit a baseball or softball, most of your training should involve activities closely associated with swinging a bat. In addition, strength and power work should be done with the two prime areas of the body that generate powerthe forearm-wrist-hand and trunk-core. This will be covered more in the HAND/FOREARM and BODY CORE STRENGTH sections. Since were talking about strength, power, and performance enhancement, a few words are in order on the scandals involving Major League Baseball and steroids.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Introduction - cont.
page 3

Steroids enhance strength and mass-building. Thats why athletes in any sport take them, thinking to thereby gain an edge over their opponents. Baseball players mistakenly equate increased mass with better on-field performance. Unfortunately, most ballplayers know little about the biomechanical requirements of the game they play for fun, or for a living. Regardless, engaging in risky and illegal behavior is not the solution to performance enhancement. I feel very strongly that a properly designed strength and conditioning program would enhance playing skills as much as, and perhaps more than, taking steroids. Am I saying steroids have no affect on player performance? No, but you still have to be able to hit a 90 mph hour fastball to begin with. That requires quickness, split-second decision making, eye-hand coordination and other physical performance factors that steroids have not been shown to enhance, or enhance to a significant degree. Take Ken Caminiti, former major leaguer, weight lifter and self-confessed steroid user. He says he took steroids during his MVP season of 1996. His stats for that year were a .326 average, 40 home runs, and 130 RBIs. A very good year, but not particularly impressive by recent or historical standards. What is interesting is to compare his performance in the three years before 1996 and the three years after: 1993 - 95, statistical average: .282, 19, 81 BEFORE STEROIDS 1997-99: .275, 23, 76 AFTER STEROIDS Note that TWO of the three key hitting performance indices DROPPED in the years after the steroid year of 1996. While he didnt say so, I would think hed continue taking steroids after his MVP year. Since he enjoyed great success and never got caught, why would he quit? At a minimum, if he did stop taking them after 1996, there should be some residual carry-over in strength if he continued his lifting. We can only speculate on this point. But it is clear that steroids had no lasting positive effect. One could even argue that his MVP year was an anomaly that might have occurred regardless. A lot of players have that one career year and never again attain such lofty numbers. It is also useful to compare the number of games he played before steroids and after. In the three seasons before 1996, Caminiti appeared in 397 games and 346 in the three

BASEBALL BASEBALLFIT FIT Hitting Hitting& &Pitching PitchingAcademy Academy www.BaseballFit.com www.BaseballFit.com

405.373.3253 405.373.3253

Introduction - cont.
page 4
years after. It would be further instructive in this analysis to check his time spent on the disabled list , both before and after 1990, info I couldnt ascertain. In any case, he played in fewer games in the three years after 1996, and Caminiti himself said he spent more time on the disabled list after taking steroids than before. Rather than taking illegal and dangerous substances to improve performance, ball players can utilize a little-known strength and conditioning method known as OVERload/ UNDERload (OU) training. This is the KEY PART of the Baseball/Softball Program to Increase Bat Speed & Hitting Power. If the only thing you do is the dry-swing workout on pages 6 and 7, you will benefit enormously, but doing the additional strength and power workouts on pages 17 - 20 will boost your results even more. Briefly, OU training, while fairly new to baseball, has been employed by other major sports for decades. Properly administered, it is a very safe and highly effective means of training to increase power and improve on-field performance. It involves using tools that are heavier and lighter than the tool an athlete would compete with, but the tools are otherwise identical. They are used in exactly the same way they would be used in competition. This makes this type of training very specific for the sport involved, and is not technique dependent. It will not affect swing mechanics. The research behind this training was originally performed by the former Soviet Union and East Germany. Among the early adopters of OU training were Olympic Track and Field athletes, including shot-putters, javelin throwers and sprinters, as well as swimmers. The first research involving OU training with baseball players was performed by Dr. Coop DeRenne at the University of Hawaii back in the 80s. One of these studies is referenced on page 12. More information in Overload/Underload training can be found at this link: www.BaseballFit.com/baseball-overload-training.htm Finally, this workout can be done repeatedly by any player. Each time it is completed, bat speed should improve a few more mph. These increases in bat speed should continue until a player reaches their genetic threshold, whatever that may be. I recommend taking off a week or two after a full 6-week training schedule before starting again. During the season, one day per week of dry swings followed by the Big Ball Drill will help maintain the gains made. Update to the Caminiti story: unfortunately, Mr. Caminiti passed away in October 2004 of either a cocaine overdose or coronary disease. Both cocaine and steroids are known to have very damaging effects on the heart.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Bat Speed Program Benefits

page 5

What this program IS and what it can do for you:

1) Develop quicker, more powerful hands, forearms, and trunk to help generate bat speed. 2) Improve your ability to wait on pitches . A 90 mph pitches takes about .4 of a second to arrive at the plate. Since It takes about .3 of a second to complete a swing, every tenth of a second counts! You develop more reaction time, which can be the difference between success and failure as a hitter. The sooner you can pick up and recognize a pitch, the better your chances of adjusting to and hitting it. 3) Greater ability to consistently mark hard contact. Even your outs will be impressive! 4) Increase your POWER and ability to drive the ball for greater distance. 5) Increase your bat speed and reaction time, both of which will contribute to your overall performance as a hitter. While I have included some tips and suggestions later in this manual that can help your performance as a hitter, this program IS NOT intended to be a How-To-Hit instructional. There plenty of those out there already. Two of my favorites are The Science of Hitting by Ted Williams, and if you prefer video media over the written, Hitting for Excellence by Dave Hudgens, hitting instructor for the Oakland As. The particular value you will find in this booklet, and the reason I wrote it, is found on pages six and seven - the OVERload and UNDERload workout. This is a sport-specific, strength and conditioning workout designed to improve bat speed and hitting power. Im assuming you already have the ability to make fairly consistent contact at the plate, albeit not as strong as you want. I like to say that if I were to write just this part of the workout on a napkin, it would still be worth the price you paid for it, because IT WORKS! From my experience, less than 3% of players and coaches are aware of this type of conditioning, with even fewer actually doing it. As evidence, go to any ballpark, or watch a game on TV. Note how many players in the on-deck circle are using a very heavy device of some type to warm up with - pretty much all of them. Finally, do the additional forearm and body core work to boost your results even more.

BASEBALL BASEBALLFIT FIT

Hitting Hitting& &Pitching PitchingAcademy Academy www.BaseballFit.com www.BaseballFit.com 405.373.3253 405.373.3253

The Bat Speed Workout, Part 1

page 6

thing. Do the workout as described.

This is a simple program but not an easy one. Simple and easy are not the same
PROGRAM LENGTH: 6 weeks FREQUENCY: 3 days per week INTENSITY/DURATION: 105 dry swings per workout broken down as follows:

FOR PLAYERS OVER 14 YEARS OF AGE SET 1: 35 OVERload Dry Swings 20 second rest SET 2: 35 UNDERload Dry Swings 20 second rest SET 3: 35 GAMEload Dry Swings

FOR PLAYERS UNDER 14 YEARS OF AGE SET 1: 15 OVERload Dry Swings 30 second rest SET 2: 15 UNDERload Dry Swings 30 second rest SET 3: 15 GAMEload Dry Swings

PLAYERS UNDER 14 YEARS OF AGE: As this is a fairly rigorous workout, younger players may want to start at a lower number of swings and work up to the full workout over time as they become stronger. Start with 15 swings, and add 5 swings every two weeks. IDEAL Bat Weights for this Workout: A bat weighing 4 oz heavier than your game bat (OVERload), and another bat weighing 3-4 oz less than your game bat (UNDERload). These are the weights that have produced the BEST results, but you can achieve excellent results by using the alternatives listed next. Alternatives: Attach a heavy batting donut to your game bat for the OVERload bat. For the UNDERload swings, use a fungo or old Little League bat. Another good choice is to buy an old wood bat from a used sporting goods store and cut it down to weigh 3-4 oz less than the game bat weight. Younger players can even use a plastic bat for their underload swings. For this type of training, bat length is immaterial. Yet a third bat choice is a training tool I invented to make this type of training simpler to perform. It is not required for this workout. You can learn more about the Three-Bats-In-One BIG Z Bat Speed Training System at this link: www.BaseballFit.com/bat-speed.htm Remember, with the OVERload bat, MORE IS NOT BETTER! You only want to use as heavy of bat as you can swing while maintaining good technique and mechanics!

BASEBALL BASEBALLFIT FIT Hitting Hitting && Pitching Pitching Academy Academy www.BaseballFit.com www.BaseballFit.com 405.373.3253 405.373.3253

The Bat Speed Workout, Part 2

page 7

FYI, a dry swing is one with no contact made, such as from a pitched ball or ball on a tee. Just swing through the air as hard as you would in a game. Upon completing your OVER/UNDER swings, continue on to Part 2 of the Bat Speed workout with the BIG BALL DRILL below.

BIG BALL DRILL

Place a basketball on a batting tee. Using your regular game bat and game swing, hit the basketball as hard and as quickly as possible for 3 sets of 10 swings, with a 20 second rest in between sets. Really concentrate on driving the head of the bat through the basketball using good swing mechanics Believe me, after hitting this ball, which weighs approximately 2 lbs., youll be amazed at how easy it is to drive a baseball or softball.

PLAYERS UNDER 14 YEARS OF AGE: Consider using slightly lighter balls at first, such as soccer balls, volleyballs, or the heavier weighted baseballs and softballs (7 oz and heavier). For some young players, a basketball is too heavy with too much rebound effect, making it tougher for them to handle. Letting some air out of the ball can help with this problem. Variation: Baseball players of any age - remember, softballs weigh 6.5 oz vs. 5 oz for baseballs. Hitting softballs off the tee or during soft-toss drills is yet another way to develop your hitting power.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Tips & Secrets to Better Bat Speed

page 8

speed. These are what you might call well known SECRETS. Many players use them, especially those playing at a high skill level.

This next section deals with some proven techniques for increasing hand and bat

Tip #1 - PROPER GRIP. This particular technique I learned years ago as a member of the Montreal Expos Player Development Program. It is widely taught and used at the college and pro levels. Most players just grab their bat like a club and then swing as hard as they canGRIP AND RIP. If you have extremely quick hands and great genetics, you can get away with this based on natural talent. But how many players have that kind of ability?

INCORRECT Grip #1 bat choked back into palms of hands

For those of you who dont, you can generate serious bat speed and power with two key adjustments. The first is to start gripping the bat with your FINGERS instead of clenching it in the palms of your hand. This, combined with the next technique, Proper Knuckle Alignment, will instantly increase your power and bat speed.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Tips & Secrets to Better Bat Speed

page 9

INCORRECT Grip #2 Along with the bat being choked too deeply in the hands, note the knuckle alignment. The middle knuckles of the top hand are over the first row of knuckles of the bottom hand. This, along with the choke grip, binds the wrists and hands during the swing, seriously slowing the hands. There is a direct correlation between bat speed and power - the greater your bat speed, the harder and farther you will hit a baseball or softball.

THE FINGER GRIP

Assume the finger grip as follows:

Place the head of the bat on the ground Hold the handle of the bat with your bottom hand Rest the handle of the bat across the line where your fingers meet your palms Do the same with your top hand Close your hands and bring the bat up to the ready position

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Tips & Secrets to Better Bat Speed

page 10

PROPER KNUCKLE ALIGNMENT

Once you have attained the correct finger grip, the last adjustment to make is with your knuckles. What you want to achieve is an alignment where the top middle knuckles line up somewhere between the middle knuckles and top knuckles of the bottom hand. To make this adjustment, simply turn your top hand back as far as necessary. Your hands should look something like the following:

Middle Knuckles, Top Hand Top Knuckles, Bottom Hand Middle Knuckles, Bottom Hand

This will feel strange at first. But after a few rounds of BP, youll get used to it, and after seeing the difference this grip makes in your hitting, youll never go back.

BASEBALL BASEBALLFIT FIT

Hitting Hitting& &Pitching PitchingAcademy Academy www.BaseballFit.com www.BaseballFit.com 405.373.3253 405.373.3253

Tips & Secrets to Better Bat Speed

page 11

Tip #2 - WOOD vs. ALUMINUM. Practice with wood, play with aluminum. This idea is particularly important for baseball players who aspire to a pro career, because all levels of professional baseball use wood bats, and the performance characteristics of wood are very different from aluminum . However, this technique has merit for any player, softball or baseball, who is trying to refine their swing to make consistent, hard contact.
The premise of this approach is simple: aluminum bats are much more forgiving when solid contact is not made. You can often bloop a hit off of the handle of an aluminum bat from a pitch that would break a wood bat. Your swing doesnt have to be as zeroed in with aluminum because the Sweet Spot is at least 50% larger than a wood bats. The same principle is in effect with over-sized tennis racquets and golf drivers. You dont have to hit it as precisely to hit it well.

Zero-in your swing with wood during batting practice and watch your game production with metal increase. SELECTING A BAT: This is especially important for young players. Grab the bat you want to use and lift it up to your side, shoulder level, arm straight, palm down. If you can hold this position for 30 seconds without dropping your arm, the bat is not too heavy for you. For more helpful information on bat selection, go to this link: http://www.baseballfit.com/ baseball-bat-selection.htm These ideas apply to softball bats as well.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Tips & Secrets to Better Bat Speed

page 12

Tip #3 - ON DECK PREPARATION. Youre playing your game - softball, baseball, young or old, male and female. Of course you want to perform your best. According to the research, however, anyone who uses a donut, swings several bats simultaneously, or swings other heavy devices while waiting for their turn at bat is slowing their bats peed and quickness. Performing this age-old practice is actually hampering your game. Numerous studies have been done over the years on various ways of increasing bat speed and hitting. All of them have concluded that doing a lot of swings, with heavy, light, and regular weight bats will increase bat speed over time (6-12 weeks). One study looked specifically at how bat speed is affected by the use of various weighted implements during warm-up prior to game performance.2 The results are summarized in the following table, and are ranked fastest to slowest. Bat velocity was measured by use of a photosensing computer-timer:

TYPE OF IMPLEMENT Wooden overloaded (34 oz.) bat* 27 oz. underloaded bat* Standard 30 oz. game bat 25 oz. underloaded bat Power swing (adds 32 oz. to bat) 23 oz. underloaded bat Donut ring (adds 28 oz. to bat)

These devices produced significant bat speed increases.

SO WHAT SHOULD YOU DO IN THE ON-DECK CIRCLE? Perform your warm-up swings with a bat that weighs within approximately 10% (+ or -) of your game bat. If your bat weighs 30 oz., use one weighing no less than 27 oz. and no more than 34 oz. This will produce better bat-speed than your regular bat or the other items listed above.
2) DeRenne, C. The donut: does it improve bat velocity? NSCA Journal 13(3): 43-45. 1991

BASEBALL BASEBALLFIT FIT

Hitting Hitting & & Pitching Pitching Academy Academy www.BaseballFit.com www.BaseballFit.com 405.373.3253 405.373.3253

Tips & Secrets to Better Bat Speed

page 13

TIP # 4 - YOUR HITTING STANCE. A brief discussion of the pros and cons of each stance follows, concluding with my recommendation for the best stance/foot placement to enhance bat speed:
Closed Stance - This stance has the advantage of helping a hitter reach the outer half of the plate as well as drive the ball to the opposite field. You can be quick with this stance, but the downside is the inside pitch. It is much harder to turn on a hard inside fastball with this stance. Also, it can be harder to see and pick up pitches well from this position. Use when trying to go the opposite way, or if trying to overcome stepping in the bucket.

Parallel - the standard for most hitting situations. You cant go wrong with this stance. It allows for adequate plate coverage and good ability to see and pick up pitches. Recommended for most hitters.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Tips & Secrets to Better Bat Speed

page 14

The Parallel Stance

The Open Stance. My personal favorite, and definitely recommended for those having trouble with hard, inside stuff. Cons include reaching the outside part of the plate and that it can lead to pulling almost everything rather than using the whole field. Pros include getting around on inside stuff and putting both eyes on the ball, instead of peeking around the front shoulder. Used by many major league hitters. It can also be used as a starting point as the pitcher comes into his/her release point, upon which time the hitter closes up to a parallel stance. Definitely helpful to generating bat speed, allowing the hitter an easy, full range of motion. To help with the away pitch, place your rear foot closer to the plate.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Tips & Secrets to Better Bat Speed

page 15

The Open Stance

A FINAL THOUGHT ON THE STANCE: One additional technique you can use to help you turn quicker on the ball is to turn your back foot inwards slightly, no more than 45 degrees. This will help you get around more quickly on any pitch. It is a common problem amongst hitters to have that back foot angled backwards. This makes it much harder to generate proper hip rotation during a swing.

Parallel Stance

Toe-In Stance

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

The Value of Mental Practice

page 16

not intend to cover this in-depth. If youre really interested in improving your hitting performance, consider the technique of mental practice. It has proven to be extremely effective for improving performance in many sports. The key behind this principle is that the body is incapable of telling the difference between a real event and a highly visualized thought. If you doubt this, consider your nighttime dreams and how they affect you, both during and after. An intriguing study conducted several years ago compared Varsity and Novice (Freshman) level basketball players and their free-throw shooting ability. The two groups were further broken down into physical practice only or mental practice only, Varsity and Novice, making a total of four groups. The mental practice groups were not allowed to touch a basketball or do any physical practice. Conversely, the physical practice groups were told to do no mental practice of any kind. The study lasted two weeks; players were tested before and after. The results are summarized in the following table: The implications for this data are substantial. Varsity athletes performing only mental practice improved at almost exactly the same rate as players doing physical practice! And, while the biggest improvement of all groups was in the Novice Physical Practice Group, note that Novice Mental Practice resulted in greater improvement than Varsity Physical Practice. Indeed, the mind is a powerful tool that can hinder or enhance athletic performance. Learn now to harness this ability, especially as a youngster, and the benefits will be enormous over the course of a career. An excellent resource for this type of training is Dr. Tom Hanson at www.focusedbaseball.com

There are many fine books already out on the market covering this topic in detail, so I do

VARSITY LEVEL
Physical Practice - 16% improvement Mental Practice - 15% improvement

NOVICE LEVEL
Physical Practice - 44% improvement Mental Practice - 26% improvement

PRACTICAL APPLICATION: Make your dry swing workout count in every possible way by combining it with mental imagery/practice. Instead of just taking a bunch of hacks, visualize a pitcher throwing a pitch to you and see yourself smashing a line drive up the middle or a home run well over the fence of your playing field. Pick your favorite hitting fantasy and imagine yourself successfully completing it. Do this for ALL 105 dry swings and improve your skill

BASEBALL BASEBALL FIT FIT

Hitting Hitting & & Pitching Pitching Academy Academy www.BaseballFit.com www.BaseballFit.com 405.373.3253 405.373.3253

Hand and Forearm Strength Program

page 17

hands. This is a key means of developing bat speed. Do this program on the off-days of your dry swing workout, 2 days per week. Do three sets of 6-10 reps for each exercise of the wrist curl (#1), plate squeezes (#2), reverse wrist curl (#3) and wrist rotation (#4). Start with enough weight to do six reps properly. When youre able to do three sets of 10, increase the weight by 5 lbs, drop back down to six reps and start again.

This is a good basic program that will develop strength in the forearms, wrists, and

#1

#1 Wrist Curls Use a dumbbell or barbell. Grip with palms up. With forearms resting on thighs or bench, flex wrists as high as possible, return to start position, repeat. #3 #2 Plate Squeezes This is a GREAT finger-hand exercise. Choose a plate with a lip you can hook your fingers on. Squeeze the plate with your fingers, pulling it up into your palm. Release and repeat. Be careful not to drop! #4

#2

#3 Reverse Wrist Curls Use a dumbbell or barbell. Grip with palms down. With forearms resting on thighs, extend wrist as high up as possible. Return to start position, repeat. #4 Wrist Rotation Start with a small weight (2-5 lbs) placed on one end of a dumbbell. Starting with the palm up, rotate the forearm so the palm faces down. Return to palm up position; this is one rep. Repeat.

NOTE: If you are doing forearm work as part of a separate strength workout, it is not necessary to perform exercises 1 & 3

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Medicine Ball Workout for Body Core Power

page 18

core. The following exercises are known as medicine ball exercises. Theyre an excellent way to develop and strengthening the body core, which will greatly aid any hitters ability to generate rotational power.

The other key area of the body to develop for baseball/softball power is the trunk or

Players OVER 14 years of age: Start with a lower weight ball - 2 lbs or so. If you dont have access to official medicine balls, use a basketball, which weighs 2 lbs. Follow the reps/sets regimen set forth below, including the variations. Players UNDER 14 years of age: Start with a soccer or volleyball, which are lighter than basketballs. Follow the reps/sets regimen set forth below, including the Advanced Modifications. Begin with three sets of six reps. A rep is a throw and catch (where appropriate). Rest 1.5 minutes between sets. Work up to three sets of ten. A chart for tracking your progress can be found on page 26. ALL PLAYERS: When 3 sets of ten become easy, start over at with the variations listed below. Work up to 3/10 for variation 1, then do the same for variation 2, etc. EXERCISE #1 - Two-Hand Chest Pass

Alone, against wall

With partner

Thrower performs chest passes against wall or to partner, forcefully extending both arms to propel ball. Dont move feet. Ball is received with both arms fully extended, bringing ball back in to chest to immediately and make return pass. Variations: 1) Make 2-hand throws while kneeling. 2) Make 2-hand throws while sitting. 3) Make throws with one arm, alternating arms with each throw. NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout, it is not necessary to perform this part of the Bat Speed Workout

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Medicine Ball Workout for Body Core

page 19

EXERCISE #2 - Two-Hand Overhead Pass

Grasp ball with both hands fully extended overhead. Keeping feet flat, forcefully throw ball against wall (or to partner). Variations: 1) Step forward while throwing (alternate legs) 2) Make throw from kneeling position. 3) Make throw from sitting position.

EXERCISE #3 - Two-Hand Side Toss

Grasping ball with both hands and arms extended, rotate hips and throw ball forcefully against wall. Catch ball and perform from other side of body. Do not move feet. Variations: 1) Instead of facing wall, turn sideways to make the throw. Do from both sides of body. 2) Make throws one-handed. 3) Make throws while kneeling.

NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout, it is not necessary to perform this part of the Bat Speed Workout

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

General Strength Program for Body Core

page 20

per legs. Performing each of these exercises will hit all of these body parts. Do 3 sets of each, 6-10 times, 2 days each week. You can rotate these exercises every six-eight weeks with the medicine ball work on pages 18 and 19. Or, do these one day, the medicine ball routine the other day.

To strengthen the trunk/body core, concentrate on the lower back, abdomen, and up-

1-Legged Squat Use body weight for resistance. Balance yourself and squat down to where the top of your lifting leg is parallel to the floor. Push back up and repeat

Lunges - Use bodyweight to start. Step forward with left leg far enough that rear knee almost touches ground. Push back up with the same leg. Repeat with right leg. When you can do 3 X 10, add 5 lb dumbbells in each hand and start over at 3 X 6.

Abdominal Curl Start with no weight, feet can be up or on ground. Arms can be down alongside body (easiest), folded across chest, or behind head (hardest). Slowly contract stomach muscles, pulling chest forward and upward. Add 5 lbs when you hit 3 X 10 Good Mornings Start with bar across shoulders, no weight. Keeping knees straight, bend at waist, raise back up. Repeat. When you can do 3 X 10, add 5 lbs and start over at 3x6.

NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout, it is not necessary to perform this part of the Bat Speed Workout

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Bat Speed Workout Progress Chart - ADULT

Week 1 SET 1 - OVER 20 sec rest SET 2 - UNDER 20 sec rest SET 3 - GAME 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest Week 2 SET 1 - OVER 20 sec rest Workout 1 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 1 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 1 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 2 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 2 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 2 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 3 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 3 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 3 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12

page 21

Workout Chart for Weeks 1 3

SET 2 - UNDER 20 sec rest SET 3 - GAME 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest Week 3 SET 1 - OVER 20 sec rest SET 2 - UNDER 20 sec rest SET 3 - GAME 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest

Bat Speed Workout Progress Chart - ADULT

Week 4 SET 1 - OVER 20 sec rest SET 2 - UNDER 20 sec rest SET 3 - GAME 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest Week 5 SET 1 - OVER 20 sec rest SET 2 - UNDER 20 sec rest SET 3 - GAME 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest Week 6 SET 1 - OVER 20 sec rest SET 2 - UNDER 20 sec rest SET 3 - GAME 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest BIG BALL DRILL 20 sec rest Workout 1 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 1 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 1 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 2 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 2 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 2 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 3 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 3 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12 Workout 3 _____ x 35 _____ x 35 _____ x 35 _____ x 12 _____ x 12 _____ x 12

page 22

Workout Chart for Weeks 4 6

Bat Speed Workout Progress Chart - YOUTH

Week 1 SET 1 - OVER 30 sec rest SET 2 - UNDER 30 sec rest SET 3 - GAME 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest Week 2 SET 1 - OVER 30 sec rest SET 2 - UNDER 30 sec rest Workout 1 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 1 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 1 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 2 _____ x 15 _____ x 15 _____ x 31 _____ x 6 _____ x 6 _____ x 6 Workout 2 _____ x 15 _____ x 15 _____ x 31 _____ x 6 _____ x 6 _____ x 6 Workout 2 _____ x 15 _____ x 15 _____ x 31 _____ x 6 _____ x 6 _____ x 6 Workout 3 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 3 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 3 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6

page 23

Workout Chart for Weeks 1 3

SET 3 - GAME 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest Week 3 SET 1 - OVER 30 sec rest SET 2 - UNDER 30 sec rest SET 3 - GAME 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest

Bat Speed Workout Progress Chart - YOUTH

Week 4 SET 1 - OVER 30 sec rest SET 2 - UNDER 30 sec rest SET 3 - GAME 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest Week 5 SET 1 - OVER 30 sec rest SET 2 - UNDER 30 sec rest SET 3 - GAME 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest Week 6 SET 1 - OVER 30 sec rest SET 2 - UNDER 30 sec rest SET 3 - GAME 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest BIG BALL DRILL 30 sec rest Workout 1 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 1 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 1 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 2 _____ x 15 _____ x 15 _____ x 31 _____ x 6 _____ x 6 _____ x 6 Workout 2 _____ x 15 _____ x 15 _____ x 31 _____ x 6 _____ x 6 _____ x 6 Workout 2 _____ x 15 _____ x 15 _____ x 31 _____ x 6 _____ x 6 _____ x 6 Workout 3 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 3 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6 Workout 3 _____ x 15 _____ x 15 _____ x 15 _____ x 6 _____ x 6 _____ x 6

page 24

Workout Chart for Weeks 4 - 6

Hand and Forearm Strength Program Progress Chart

Week 1 1) Wrist Curls 2) Plate Grips 3) Reverse Wrist Curls 4) Wrist Rollers Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Week 4 1) Wrist Curls 2) Plate Grips 3) Reverse Wrist Curls 4) Wrist Rollers Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

page 25

Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

Week 2 1) Wrist Curls 2) Plate Grips 3) Reverse Wrist Curls 4) Wrist Rollers

Week 5 1) Wrist Curls 2) Plate Grips 3) Reverse Wrist Curls 4) Wrist Rollers

Week 3 1) Wrist Curls 2) Plate Grips 3) Reverse Wrist Curls 4) Wrist Rollers

Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

Week 6 1) Wrist Curls 2) Plate Grips 3) Reverse Wrist Curls 4) Wrist Rollers

Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

Medicine Ball Workout for Body Core Power - Progress Chart

Week 1 Two-Hand Chest Pass Two-Hand Over Head Throw Two Hand Side Toss Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Week 4 Two-Hand Chest Pass Two-Hand Over Head Throw Two Hand Side Toss Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 1 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _______ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

page 26

Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 Workout Day 2 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10 _____ X 6 - 10

Week 2 Two-Hand Chest Pass Two-Hand Over Head Throw Two Hand Side Toss

Week 5 Two-Hand Chest Pass Two-Hand Over Head Throw Two Hand Side Toss

Week 3 Two-Hand Chest Pass Two-Hand Over Head Throw Two Hand Side Toss

Week 6 Two-Hand Chest Pass Two-Hand Over Head Throw Two Hand Side Toss

NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout, it is not necessary to perform this part of the Bat Speed Workout.

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

General Strength Program for Body Core Progress Chart page 27

Week 1 1-Legged Squat Abdominal Curl Workout Day 1 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 1 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 1 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 2 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 2 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 2 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Week 4 1-Legged Squat Abdominal Curl Workout Day 1 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 1 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 1 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 2 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 2 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 2 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10

Lunges Good Mornings Week 2 1-Legged Squat Abdominal Curl

Lunges Good Mornings Week 5 1-Legged Squat Abdominal Curl

Lunges Good Mornings Week 3 1-Legged Squat Abdominal Curl

Lunges Good Mornings Week 6 1-Legged Squat Abdominal Curl

Lunges Good Mornings

Lunges Good Mornings

NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout, it is not necessary to perform this part of the Bat Speed Workout.

Notes

"We've hit the jackpot with your BIG Z Bat... he swings as good as any kid in the league now Bob Brown, Dover, Delaware
"My name is Mike Huber and I am a traveling hitting specialist. I have found the Baseball Fit "Bat Speed Program" amongst the best programs for increasing bat speed. Right now I am working with Oakton Jr. College with the bat speed program. Last year , Oakton College finished in the top 10 in the country in hitting (.353 avg.), and I feel that this bat speed program will help put Oakton at #1 this year. "I plan to use this system with all the teams I work with. My hitters are already excited about the season!" Mike Huber - Hubie Magic Pro Style Hitting Inc. "The players who want to be the best that they can be and either do well at the level they are playing at or get to the next level, need to use the programs that Baseball Fit offers. I endorse Baseball Fit's products. They are backed by research and really work if done correctly." Mike Hankins, Coach of the Year, Lincoln High School, CA; Former player with UCLA and the NY Yankees farm system "After using your bat speed training program, I went from hitting .284 with 17 RBIs as a sophomore to batting .429 with 30 RBIs, 2 HRs and 17 doubles, & 2nd Team All-State as a junior." Eric Anderson, High School Junior, West Virgnia "I received your bat speed program and it is worth its weight in gold! All those 'old' methods I had forgotten provided immediate results and I cannot thank you enough! I am an ex-semi-pro catcher playing fast pitch softball, so this is coming from a good ballplayer. I am using all your methods and expect continuous improvement. I was so impressed I also ordered the Arm Strength Program and I expect similar results. Thanks again!" Mike A., - Lake Carmel, NY "We've been doing the hitting and throwing drills for three months now. My son has not grounded out since, and he is batting .833. His longest shot before your drills at the start of the season was 225' now he has hit 290'. Thanks for the help!" Adam and James Smith, Hatfield, PA "I really like your program on bat speed. I have been using it and I feel much stronger and quicker and it has been only a few weeks." Susan G., West Newbury, MA The Baseball/Softball Program to Increase Bat Speed & Hitting Power, 2nd Edition is intended for coaches, parents, and players at all levels of the game. Literally thousands of baseball and softball players throughout the world, from Little League through college and the professional ranks, are dramatically improving not only their bat speed and hitting power, but their reaction time and ability to wait on pitches, leading to greatly improved performance at the plate. Suitable for all age groups and ability levels, it incorporates the proven training principle known as OVERload/UNDERload training. While this type of training is relatively new to baseball and softball, it has been used safely and successfully for decades by the NFL, NBA, and Olympic Swimmers and Track and Field athletes, amongst others. Updated with new, effective exercises, Illustrations, charts, and clear, well-written explanations, the Baseball/Softball Program to Increase Bat Speed & Hitting Power, 2nd Edition is the ultimate guide to what it takes to improve any ball players ability to hit the ball long and hard!

Training Tools & Information to Improve Your Game

Baseball/Softball Throwing Program to Condition Arm and Increase Throwing Velocity: A workout program designed to increase the throwing
strength and velocity of any player who makes overhand throws. Includes a strength and flexibility program for the rotator cuff. If youre ready to turn your arm into a ROCKET LAUNCHER, this simple and effective program will show you how to do that! $14.99

Strength and Conditioning for Baseball and Softball: Looking for a baseball/softball-specific workout to help you get in shape for your season? This is the program you need, covering weight lifting, power (plyometrics), flexibility, and sprint/interval training for energy system training. Periodized for off-season/preseason and in-season/ maintenance $14.99

Markwort Speed Sensor 9" Baseball-White Cover Press start, throw the ball, and the LCD indicator displays pitch speed in MPH upon impact. Official size and weight of a regulation baseball and used as a training aid for any age or skill level. Measure distance between pitcher and catcher with included measuring string and enter one of 8 predetermined distances into Speed Sensor (20', 30', 40', 46', 50', 60.6', 70' and 80') . GripSense technology begins to record the speed automatically the moment the ball is released. For pitching throwing training only, NOT TO BE HIT WITH A BAT OR THROWN AGAINST HARD SURFACES! Measures speeds up to 120 MPH.

29.95 + $7.00 s/h

BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

http://www.BaseballFit.com [email protected] Strengthen your BODY - Elevate Your GAME

WEIGHTED BASEBALLS - 4 oz, 5 oz, & 6 oz baseballs. These are the proper weights of balls for a baseball player to use in conjunction with the

Baseball/Softball Throwing Program to Condition Arm and Increase Throwing Velocity.

BASEBALL FIT
Strength & Conditioning

SET OF ALL THREE - $24.95 + $7.00 s/h

WEIGHTED SOFTBALLS - 5.2 oz, 6.5 oz, & 7.8 oz softballs. These are the proper weights of balls for a softball player to use in conjunction with the Baseball/Softball

Throwing Program to Condition Arm and Increase Throwing Velocity.

SET OF ALL THREE - $30.95 + $8.00 s/h

The BIG Z Power Hitting Training System is the first bat speed training program that offers OverLoad, UnderLoad, and GameLoad training with a single bat. Pictured to the left is the ADULT bat ($64.95 + s/h), with the YOUTH on the right ($54.95 + s/h). This complete training system includes the Bat Speed Training Program (a $9.99 value) Will help you swing 6 to 8 miles-per-hour faster and drive the ball 40 feet deeper in as little as 6 weeks. VISIT http://www.baseballfit.com/bat-speed.htm to learn more about this exciting new training device.
To order any of these products, use your credit card online at http://www.BaseballFit.com , fill in a copy of this form and mail a Check or Money Order to: BASEBALL FIT 11204 Dover Ct. Yukon, OK 73099 OR call us at 405.373.3253 _____ BIG Z Power Hitting Training System - ADULT* $64.95 + $10.25 s/h each. Order this size if your game bat is 30 oz in weight. If youd like a CUSTOM size bat, add $10 and specify the weight in ounces you require. _____ BIG Z Power Hitting Training System - YOUTH* $54.95 + $9.25 s/h each. Order this size if your game bat is 20 in weight. If youd like a CUSTOM size bat, add $10 and specify the weight in ounces you require _____ BOOKLET: Baseball/Softball Throwing Program to CONDITION ARM & INCREASE THROWING VELOCITY $14.99 plus $2.85 s/h. _____ BOOKLET: Strength & Conditioning for Baseball and Softball, $14.99 plus $2.85 s/h _____ RADAR Baseball, $29.95 + $7.00 shipping/handling _____ Set of Three Weighted BASEBALLS, $24.95 plus $7.00 shipping/handling each _____ Set of Three Weighted SOFTBALLS, $30.95 plus $8.00 shipping/handling each * Both the ADULT & YOUTH Big Z Power Hitting Systems include a FREE copy of the Bat Speed Program, a $14.99 value

NAME ___________________________________________________ EMAIL _______________________________ STREET ADDRESS_______________________________________________________________________________ CITY _____________________________ STATE _____ ZIP __________ PHONE ( _____ ) _________________