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  • 6 Week Hitting Program - FT

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    Yosvany Ramos
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    This document provides a free 6-week hitting program that includes warm-up exercises, plyometric hitting drills, and recovery exercises. The program utilizes hitting plyos, resistance bands, massage balls, and bats. Drills include underhand and overhand plyo tosses from varying distances and stances to improve contact quality. Adjustable tosses mix pitch speeds and locations. Self-fungo drills provide immediate feedback. Recovery exercises rejuvenate the body after training. Downloadable programs include a schedule, tracking sheet, and drill explanations.

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    This document provides a free 6-week hitting program that includes warm-up exercises, plyometric hitting drills, and recovery exercises. The program utilizes hitting plyos, resistance bands, massage balls, and bats. Drills include underhand and overhand plyo tosses from varying distances and stances to improve contact quality. Adjustable tosses mix pitch speeds and locations. Self-fungo drills provide immediate feedback. Recovery exercises rejuvenate the body after training. Downloadable programs include a schedule, tracking sheet, and drill explanations.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    577 views15 pages

    6 Week Hitting Program - FT

    Uploaded by

    Yosvany Ramos
    This document provides a free 6-week hitting program that includes warm-up exercises, plyometric hitting drills, and recovery exercises. The program utilizes hitting plyos, resistance bands, massage balls, and bats. Drills include underhand and overhand plyo tosses from varying distances and stances to improve contact quality. Adjustable tosses mix pitch speeds and locations. Self-fungo drills provide immediate feedback. Recovery exercises rejuvenate the body after training. Downloadable programs include a schedule, tracking sheet, and drill explanations.

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    © All Rights Reserved
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    of 15

    Free 6-Week Hitting Program

    What You’ll Need


    (Click each picture for purchasing link)
    Driveline hitting plyos are ideal for any training program because they
    provide immediate feedback on how flush the ball was hit. Hitting
    plyos help to improve quality of contact, develop barrel precision, and
    Hitting Plyos establish optimal attack angle.
    1. Vibrating Massage Ball
    2. Driveline Pull-Apart Resistance Band
    3. Baseball Bat (Preferably Axe-Bat Speed Trainers)
    Additional Equipment 4. Lacrosse Ball
    Warm-Up
    (Click on each picture for video of exercise)
    The warm-up is an integral part any training session. A well
    designed warm-up improves movement quality and helps to
    Warm-Up prevent injury.

    Roll Out Cat & Cow

    Half Kneeling T-Spine


    Deep Squat Hold Rotation w/Side Bend
    Band Balance Series
    The Drills
    (Click on each picture to view video)
    1. Commonly referred to as flips
    2. Feeder stands approximately 12-15 feet from home plate
    Underhand Toss 3. Toss the plyo underhand and into the strike zone

    Open Regular

    Closed Doing It Well


    1. Hitter hits a line drive
    2. Plyo keeps its shape throughout ball flight
    3. Solid contact is made from all three stances

    Common Mistakes
    1. The hitter will cut or slice through the plyo, mak-
    ing the plyo lose its shape and spin off the barrel
    with minimal distance carried
    1. Feeder throws over the top, simulating a pitcher’s arm action
    2. Feeder stands approximately 12-15 feet from home plate
    Overhand Toss 3. Throws the plyo firm with decent velocity

    Open Regular

    Closed Doing It Well


    1. Hitter hits a line drive, and the plyo keeps its
    shape as it travels through the air.
    2. Hitter squares up pitches in multiple areas of
    the strike zone

    Common Mistakes
    Hitter struggles with increased velocity and
    mishits the plyo, causing it to lose shape and
    spin off the barrel
    Feeder mixes speed and heights of the incoming pitch in an attempt to throw off
    the hitter’s timing, forcing him to get into an athletic position that’s capable of
    Adjustability Toss hitting multiple speeds in different areas of the strike zone.

    Open Regular

    Closed Doing It Well


    1. Hitter is able to hit multiple pitches on a line
    and in the air.
    2. Plyo will keep its shape after being struck

    Common Mistakes
    1. Hitter will whiff, or cut/slice through the plyo
    causing the plyo to lose its shape and spin off
    the barrel
    2. Hitter has trouble reacting to different pitches
    1. Hold the bat with your top hand, resting the handle on your back
    trap/shoulder
    2. Taking three steps, throw the plyo up in front of you into a good hit-
    Self-Fungo ting area, and hit the plyo as hard as you can into the air

    Doing It Well
    1. Hitter hits a line drive up the middle, and the
    plyo keeps it shape as it flies through the air
    2. Immediate feedback helps the hitter develop
    proper bat path, adjustability, and optimal point
    of contact
    Common Mistakes
    1. Hitter jams himself with an inaccurate feed
    2. Hitter has trouble making consistent hard con-
    tact to the middle of the field
    Recovery
    (Click on each picture to view video)
    Similar to the warm-up, recovery rejuvenates the body from training and
    prepares the athlete for future training sessions. If you want to see ben-
    efits from high-output training of any kind (lifting, throwing, hitting, etc.)
    Recovery proper recovery is a must!

    Straight Arm Banded Turns Split Stance Banded Row

    Deep Squat Hold Roll Out Again Band Balance Series


    Downloadable Programs
    (Click on each picture to download programs)
    Complete Program and Contact Tracking Sheet

    Detailed Drill Explanations and Useful Information

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