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Baseball / Softball

Program to
Increase Bat Speed

& Hitting Power
2nd Edition

By Steve Zawrotny, MS, CSCS

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© BASEBALL FIT

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Contents

DISCLAIMER
ABOUT THE AUTHOR

1

INTRODUCTION
Welcome to OVERload/UNDERload Training

2-4

PROGRAM BENEFITS
What This Program Is (and Isn’t) and What It Can Do For You

5

THE BAT SPEED PROGRAM
Nothing Complicated – Do the Work, Enjoy the Results

6-7

TIPS & SECRETS TO BETTER BAT SPEED
Some Proven Techniques You May Not Be Aware Of

8 - 15

THE VALUE OF MENTAL PRACTICE
Done Properly, It Can Make You a Better Hitter

16

HAND & FOREARM
STRENGTH PROGRAM

17

MEDICINE BALL WORKOUT
FOR BODY CORE POWER

18 - 19

GENERAL STRENGTH WORKOUT
FOR THE BODY CORE

20

WORKOUT CHARTS
Track Your Progress to Make Progress

21 - 27

ADULT Bat Speed Dry Swings
YOUTH Bat Speed Dry Swings
Forearm Workout
Body Core - Medicine Ball
Body Core - General Strength

21 - 22
23 - 24
25
26
27

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

conditioning and skills development © BASEBALL FIT © Hitting & Pitching Academy www. American Institute of Fitness Educators (AIFE) Member. He can be reached by email at steve@baseballfit.373. 405. He has nearly thirty years of combined experience as an athlete. Attending Brigham Young University (BYU) on a baseball scholarship. his career there was cut short due to an arm injury. Brigham Young University MS. 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.BaseballFit. Connie Mack. a sports training service specializing in baseball and softball specific strength.3253. He then became a graduate assistant baseball coach at BYU before going on to coach at the high school level. Physical Education.373. National Institute of Fitness (NIF) CPR/First Aid Certified by the American Red Cross Director of Training for BASEBALL FIT Hitting & Pitching Academy. and American Legion programs. As an all-star high school pitcher growing up in the Los Angeles. A few of his players have gone on to play in college and professionally. OK area.com 405. Baseball Special Interest Group.3253 .com or by phone. coach. Business Management. NSCA BS. California area. and physical fitness specialist. Lesley College Graduate School Former United States Air Force Physical Fitness Instructor Former Head Chef and Weight Lifting Instructor.About the Author page 1 Steve is a former NCAA Division 1 college pitcher and current Certified Strength and Conditioning Specialist. he was recruited by some of the top college baseball programs in the west. including successful Varsity. Certifications/Education/Professional Experience • • • • • • • • • Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) Certified Personal Trainer (CPT).

BaseballFit. power. power. In fact.5 oz. Strength and power are developed differently. an improperly designed weight lifting program can lead to more injury and problems than if not performed at all.com 405.373. using related but distinct training methods.1 In other words. if you want to improve your ability to powerfully hit a baseball or softball. In addition.the ability to exert force AT HIGH RATES OF SPEED. Resistance training for general conditioning and a base of strength is appropriate for baseball/softball. and performance enhancement. It involves moving resistance (such as one’s 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. such as swinging a 31 oz. It is highly specific for both mechanics and velocity. but a lifting regimen for strength or mass building contributes little to successfully performing the ballistic (power) movements required of baseball/softball players. most of your training should involve activities closely associated with swinging a bat. Sport-specific strength is defined by Gambetta as movement with resistance or assistance that imitates the joint action of the skill. but is a static as opposed to dynamic trait. Sport-specific strength is the goal. © BASEBALL FIT Hitting & Pitching Academy www. Strength is defined as the ability to exert force. Since we’re talking about strength. a few words are in order on the scandals involving Major League Baseball and steroids. (or 6. Plyometrics is another effective and popular means of developing power. rep and set ranges are different when lifting weights for strength vs. strength and power work should be done with the two prime areas of the body that generate power—the forearm-wrist-hand and trunk-core.” Power is defined as functional strength .3253 . It is a desirable attribute to possess for any sport. For example. bat or throwing a 5 oz. This will be covered more in the HAND/FOREARM and BODY CORE STRENGTH sections.) ball. It is these ballistic components that baseball/softball players must concern themselves with when looking to improve performance.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. In baseball it is most clearly evident in the long-ball hitter and the hard throwing (90+mph) baseball pitcher. It is related to power.

there should be some residual carry-over in strength if he continued his lifting.Introduction . split-second decision making. I feel very strongly that a properly designed strength and conditioning program would enhance playing skills as much as. weight lifter and self-confessed steroid user.373. statistical average: . taking steroids. Baseball players mistakenly equate increased mass with better on-field performance. One could even argue that his MVP year was an anomaly that might have occurred regardless. In the three seasons before 1996. Since he enjoyed great success and never got caught.com 405.373. if he did stop taking them after 1996. engaging in risky and illegal behavior is not the solution to performance enhancement. and 130 RBIs. thinking to thereby gain an edge over their opponents. page 3 Steroids enhance strength and mass-building. It is also useful to compare the number of games he played before steroids and after. Take Ken Caminiti. eye-hand coordination and other physical performance factors that steroids have not been shown to enhance. What is interesting is to compare his performance in the three years before 1996 and the three years after: 1993 .3253 405. Caminiti appeared in 397 games and 346 in the three ©©BASEBALL BASEBALLFIT FIT Hitting Hitting&&Pitching PitchingAcademy Academy www. why would he quit? At a minimum.BaseballFit. Regardless.com www. but not particularly impressive by recent or historical standards. A lot of players have that one “career year” and never again attain such lofty numbers. I would think he’d continue taking steroids after his MVP year. Am I saying steroids have no affect on player performance? No. most ballplayers know little about the biomechanical requirements of the game they play for fun. former major leaguer. That’s why athletes in any sport take them. We can only speculate on this point.95.326 average. Unfortunately. or enhance to a significant degree. 40 home runs.282. or for a living. but you still have to be able to hit a 90 mph hour fastball to begin with. and perhaps more than. 19. He says he took steroids during his MVP season of 1996. A very good year.cont. While he didn’t say so. 23. That requires quickness.3253 . 76 AFTER STEROIDS Note that TWO of the three key hitting performance indices DROPPED in the years after the steroid year of 1996. But it is clear that steroids had no lasting positive effect. 81 BEFORE STEROIDS 1997-99: . His stats for that year were a .BaseballFit.275.

Both cocaine and steroids are known to have very damaging effects on the heart. Caminiti passed away in October 2004 of either a cocaine overdose or coronary disease.Introduction . These increases in bat speed should continue until a player reaches their genetic threshold. including shot-putters. and is not technique dependent. whatever that may be. The first research involving OU training with baseball players was performed by Dr. info I couldn’t ascertain. one day per week of dry swings followed by the Big Ball Drill will help maintain the gains made. More information in Overload/Underload training can be found at this link: www.BaseballFit. but doing the additional strength and power workouts on pages 17 .373. javelin throwers and sprinters. Mr. In any case. and Caminiti himself said he spent more time on the disabled list after taking steroids than before. bat speed should improve a few more mph. It will not affect swing mechanics. This is the KEY PART of the Baseball/Softball Program to Increase Bat Speed & Hitting Power. One of these studies is referenced on page 12. he played in fewer games in the three years after 1996.3253 . © BASEBALL FIT Hitting & Pitching Academy www. this workout can be done repeatedly by any player. page 4 years after. both before and after 1990. Briefly. The research behind this training was originally performed by the former Soviet Union and East Germany. They are used in exactly the same way they would be used in competition. If the only thing you do is the dry-swing workout on pages 6 and 7. Coop DeRenne at the University of Hawaii back in the 80s. It would be further instructive in this analysis to check his time spent on the disabled list . OU training. It involves using tools that are heavier and lighter than the tool an athlete would compete with. you will benefit enormously.com/baseball-overload-training.BaseballFit. Each time it is completed. Among the early adopters of OU training were Olympic Track and Field athletes.cont. Update to the Caminiti story: unfortunately. has been employed by other major sports for decades. Properly administered.com 405. but the tools are otherwise identical.htm Finally. I recommend taking off a week or two after a full 6-week training schedule before starting again. During the season. as well as swimmers.20 will boost your results even more. ball players can utilize a little-known strength and conditioning method known as OVERload/ UNDERload (OU) training. it is a very safe and highly effective means of training to increase power and improve on-field performance. while fairly new to baseball. This makes this type of training very specific for the sport involved. Rather than taking illegal and dangerous substances to improve performance.

Bat Speed Program Benefits page 5 What this program IS and what it can do for you: 1) Develop quicker. I’m assuming you already have the ability to make fairly consistent contact at the plate. which can be the difference between success and failure as a hitter. because IT WORKS! From my experience. 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. is found on pages six and seven .com www. less than 3% of players and coaches are aware of this type of conditioning. this program IS NOT intended to be a “How-To-Hit” instructional.3253 .373. Two of my favorites are The Science of Hitting by Ted Williams.BaseballFit.the OVERload and UNDERload workout.373. ©© BASEBALL BASEBALLFIT FIT Hitting Hitting&&Pitching PitchingAcademy Academy www. Even your outs will be impressive! 4) Increase your POWER and ability to drive the ball for greater distance. albeit not as strong as you want. strength and conditioning workout designed to improve bat speed and hitting power. do the additional forearm and body core work to boost your results even more. The particular value you will find in this booklet. The sooner you can pick up and recognize a pitch. it would still be worth the price you paid for it.com 405. Hitting for Excellence by Dave Hudgens. and the reason I wrote it. Note how many players in the on-deck circle are using a very heavy device of some type to warm up with . and trunk to help generate bat speed. and if you prefer video media over the written.3253 405. A 90 mph pitches takes about . go to any ballpark. with even fewer actually doing it. There plenty of those out there already. 5) Increase your bat speed and reaction time. hitting instructor for the Oakland As.4 of a second to arrive at the plate. I like to say that if I were to write just this part of the workout on a napkin. Since It takes about . This is a sport-specific. the better your chances of adjusting to and hitting it. 2) Improve your ability to wait on pitches . forearms.pretty much all of them. or watch a game on TV. more powerful hands. 3) Greater ability to consistently mark hard contact.3 of a second to complete a swing. every tenth of a second counts! You develop more reaction time. As evidence. Finally.BaseballFit.

and add 5 swings every two weeks. You can learn more about the “Three-Bats-In-One” BIG Z Bat Speed Training System at this link: www.373. and another bat weighing 3-4 oz less than your game bat (UNDERload).373. Start with 15 swings.3253 .The Bat Speed Workout. For the UNDERload swings. It is not required for this workout. Do the workout as described. 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. Alternatives: Attach a heavy batting donut to your game bat for the OVERload bat. use a fungo or old Little League bat. Part 1 page 6 This is a simple program but not an easy one. Simple and easy are not the same thing.htm Remember. These are the weights that have produced the BEST results. 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. but you can achieve excellent results by using the alternatives listed next.BaseballFit. Yet a third bat choice is a training tool I invented to make this type of training simpler to perform.3253 405.BaseballFit. For this type of training. bat length is immaterial. 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 FOR PLAYERS UNDER 14 YEARS OF AGE SET 1: 15 OVERload Dry Swings 20 second rest 30 second rest SET 2: 35 UNDERload Dry Swings SET 2: 15 UNDERload Dry Swings 20 second rest 30 second rest SET 3: 35 GAMEload Dry Swings SET 3: 15 GAMEload Dry Swings PLAYERS UNDER 14 YEARS OF AGE: As this is a fairly rigorous workout. 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 PitchingAcademy Academy www. with the OVERload bat. Younger players can even use a plastic bat for their underload swings.com/bat-speed.com www.BaseballFit.com 405. IDEAL Bat Weights for this Workout: A bat weighing 4 oz heavier than your game bat (OVERload).

after hitting this ball. a basketball is too heavy with too much “rebound” effect. a “dry” swing is one with no contact made. with a 20 second rest in between sets. continue on to Part 2 of the Bat Speed workout with the BIG BALL DRILL below. softballs weigh 6.BaseballFit. Part 2 page 7 FYI. making it tougher for them to handle.remember. Really concentrate on driving the head of the bat through the basketball using good swing mechanics Believe me. Letting some air out of the ball can help with this problem. Upon completing your OVER/UNDER swings. 5 oz for baseballs.5 oz vs. or the heavier weighted baseballs and softballs (7 oz and heavier). PLAYERS UNDER 14 YEARS OF AGE: Consider using slightly lighter balls at first. Just swing through the air as hard as you would in a game. For some young players. Variation: Baseball players of any age . 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.. which weighs approximately 2 lbs.3253 . such as soccer balls.373. volleyballs. BIG BALL DRILL Place a basketball on a batting tee. Using your regular game bat and game swing.com 405. you’ll be amazed at how easy it is to drive a baseball or softball.The Bat Speed Workout. such as from a pitched ball or ball on a tee. hit the basketball as hard and as quickly as possible for 3 sets of 10 swings.

PROPER GRIP. Most players just grab their bat like a club and then swing as hard as they can—GRIP AND RIP. This particular technique I learned years ago as a member of the Montreal Expos Player Development Program.3253 .373. The first is to start gripping the bat with your FINGERS instead of clenching it in the palms of your hand. It is widely taught and used at the college and pro levels. you can get away with this based on natural talent. you can generate serious bat speed and power with two key adjustments. Proper Knuckle Alignment. combined with the next technique. © BASEBALL FIT Hitting & Pitching Academy www.” Many players use them.Tips & Secrets to Better Bat Speed page 8 This next section deals with some proven techniques for increasing hand and bat speed. But how many players have that kind of ability? INCORRECT Grip #1 bat choked back into palms of hands For those of you who don’t.BaseballFit. especially those playing at a high skill level. Tip #1 . If you have extremely quick hands and great genetics. will instantly increase your power and bat speed. These are what you might call “well known SECRETS.com 405. This.

Tips & Secrets to Better Bat Speed page 9 INCORRECT Grip #2 Along with the bat being choked too deeply in the hands. binds the wrists and hands during the swing. There is a direct correlation between bat speed and power . seriously slowing the hands.com 405. along with the choke grip. the harder and farther you will hit a baseball or softball.373.the greater your bat speed. The middle knuckles of the top hand are over the first row of knuckles of the bottom hand. 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. This.3253 . note the knuckle alignment.BaseballFit.

and after seeing the difference this grip makes in your hitting.Tips & Secrets to Better Bat Speed page 10 PROPER KNUCKLE ALIGNMENT Once you have attained the correct finger grip.3253 405. Top Hand Top Knuckles. you’ll never go back.373. simply turn your top hand back as far as necessary. you’ll get used to it.BaseballFit. ©© BASEBALL BASEBALLFIT FIT Hitting Hitting&&Pitching PitchingAcademy Academy www. To make this adjustment.3253 .com 405. Bottom Hand Middle Knuckles. the last adjustment to make is with your knuckles.com www.373. Your hands should look something like the following: Middle 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.BaseballFit. But after a few rounds of BP. Bottom Hand This will feel strange at first.

Your swing doesn’t have to be as “zeroed in” with aluminum because the “Sweet Spot” is at least 50% larger than a wood bat’s. Grab the bat you want to use and lift it up to your side. play with aluminum. arm straight. the bat is not too heavy for you.htm These ideas apply to softball bats as well. shoulder level. For more helpful information on bat selection.373. The same principle is in effect with over-sized tennis racquets and golf drivers.Tips & Secrets to Better Bat Speed page 11 Tip #2 . You don’t have to hit it as precisely to hit it well. SELECTING A BAT: This is especially important for young players.BaseballFit.3253 .WOOD vs. go to this link: http://www.com 405. However.baseballfit. softball or baseball. © BASEBALL FIT Hitting & Pitching Academy www.com/ baseball-bat-selection. palm down. Zero-in your swing with wood during batting practice and watch your game production with metal increase. and the performance characteristics of wood are very different from aluminum . hard contact. ALUMINUM. This idea is particularly important for baseball players who aspire to a pro career. Practice with wood. this technique has merit for any player. because all levels of professional baseball use wood bats. who is trying to refine their swing to make consistent. The premise of this approach is simple: aluminum bats are much more forgiving when solid contact is not made. If you can hold this position for 30 seconds without dropping your arm. You can often bloop a hit off of the handle of an aluminum bat from a pitch that would break a wood bat.

and are ranked fastest to slowest.373.Tips & Secrets to Better Bat Speed page 12 Tip #3 . use one weighing no less than 27 oz.) bat* 27 oz. The donut: does it improve bat velocity? NSCA Journal 13(3): 43-45. and regular weight bats will increase bat speed over time (6-12 weeks). to bat) • These devices produced significant bat speed increases. to bat) 23 oz. You’re playing your game . underloaded bat* Standard 30 oz. If your bat weighs 30 oz. Bat velocity was measured by use of a photosensing computer-timer: TYPE OF IMPLEMENT Wooden overloaded (34 oz. C. 2) DeRenne. Of course you want to perform your best. or swings other heavy devices while waiting for their turn at bat is slowing their bats peed and quickness.3253 . with heavy. and no more than 34 oz. Performing this age-old practice is actually hampering your game. light. baseball..ON DECK PREPARATION. 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. One study looked specifically at how bat speed is affected by the use of various weighted implements during warm-up prior to game performance. game bat 25 oz.BaseballFit. This will produce better bat-speed than your regular bat or the other items listed above. underloaded bat Power swing (adds 32 oz. 1991 ©© BASEBALL BASEBALLFIT FIT Hitting Hitting && Pitching Pitching Academy Academy www.BaseballFit. All of them have concluded that doing a lot of swings.2 The results are summarized in the following table. however.com 405. swings several bats simultaneously.373. Numerous studies have been done over the years on various ways of increasing bat speed and hitting.3253 405. young or old.com www. According to the research.softball. underloaded bat Donut ring (adds 28 oz. anyone who uses a donut. male and female.

Recommended for most hitters.Tips & Secrets to Better Bat Speed page 13 TIP # 4 .” Parallel . A brief discussion of the pros and cons of each stance follows.BaseballFit. or if trying to overcome “stepping in the bucket. It is much harder to turn on a hard inside fastball with this stance. but the downside is the inside pitch. © BASEBALL FIT Hitting & Pitching Academy www.373.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. It allows for adequate plate coverage and good ability to see and pick up pitches.com 405. You can’t go wrong with this stance. You can be quick with this stance.YOUR HITTING STANCE.the standard for most hitting situations. Use when trying to go the opposite way. it can be harder to see and pick up pitches well from this position.3253 . concluding with my recommendation for the best stance/foot placement to enhance bat speed: Closed Stance . Also.

Definitely helpful to generating bat speed. upon which time the hitter closes up to a parallel stance.com 405. It can also be used as a starting point as the pitcher comes into his/her release point. Cons include reaching the outside part of the plate and that it can lead to pulling almost everything rather than using the whole field. instead of “peeking” around the front shoulder. My personal favorite. To help with the away pitch.373.3253 . and definitely recommended for those having trouble with hard. Pros include getting around on inside stuff and putting both eyes on the ball. allowing the hitter an easy. Used by many major league hitters. © BASEBALL FIT Hitting & Pitching Academy www. full range of motion.BaseballFit.Tips & Secrets to Better Bat Speed page 14 The Parallel Stance The Open Stance. place your rear foot closer to the plate. inside stuff.

373. This will help you get around more quickly on any pitch. no more than 45 degrees. Parallel Stance © BASEBALL FIT Toe-In Stance Hitting & Pitching Academy www.BaseballFit.3253 . It is a common problem amongst hitters to have that back foot angled backwards.com 405.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. This makes it much harder to generate proper hip rotation during a swing.

26% improvement PRACTICAL APPLICATION: Make your dry swing workout count in every possible way by combining it with mental imagery/practice.BaseballFit. Do this for ALL 105 dry swings and improve your skill © © BASEBALL BASEBALL FIT FIT Hitting Hitting && Pitching Pitching Academy Academy www. especially as a youngster. while the biggest improvement of all groups was in the Novice Physical Practice Group.com www.15% improvement Mental Practice . the mind is a powerful tool that can hinder or enhance athletic performance. An excellent resource for this type of training is Dr. Varsity athletes performing only mental practice improved at almost exactly the same rate as players doing physical practice! And. the physical practice groups were told to do no mental practice of any kind. The results are summarized in the following table: The implications for this data are substantial. Pick your favorite hitting fantasy and imagine yourself successfully completing it. consider the technique of mental practice.373. consider your nighttime dreams and how they affect you. Conversely. Learn now to harness this ability. Varsity and Novice. Instead of just taking a bunch of hacks. players were tested before and after.16% improvement Physical Practice .44% improvement Mental Practice .373.com VARSITY LEVEL NOVICE LEVEL Physical Practice .3253 405. so I do not intend to cover this in-depth. Indeed. The two groups were further broken down into physical practice only or mental practice only. The key behind this principle is that the body is incapable of telling the difference between a real event and a highly visualized thought.com 405. An intriguing study conducted several years ago compared Varsity and Novice (Freshman) level basketball players and their free-throw shooting ability. note that Novice Mental Practice resulted in greater improvement than Varsity Physical Practice. Tom Hanson at www. 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. It has proven to be extremely effective for improving performance in many sports. making a total of four groups. The mental practice groups were not allowed to touch a basketball or do any physical practice.BaseballFit.focusedbaseball.The Value of Mental Practice page 16 There are many fine books already out on the market covering this topic in detail. The study lasted two weeks. If you doubt this.3253 . and the benefits will be enormous over the course of a career. If you’re really interested in improving your hitting performance. both during and after.

Starting with the palm up. This is a key means of developing bat speed.com 405. #1 #3 #2 Plate Squeezes This is a GREAT finger-hand exercise.BaseballFit. Grip with palms up. repeat. Choose a plate with a lip you can hook your fingers on. wrists. drop back down to six reps and start again. rotate the forearm so the palm faces down. When you’re able to do three sets of 10. #4 Wrist Rotation Start with a small weight (2-5 lbs) placed on one end of a dumbbell. Start with enough weight to do six reps properly. flex wrists as high as possible. Do three sets of 6-10 reps for each exercise of the wrist curl (#1). Release and repeat.3253 . With forearms resting on thighs or bench. Be careful not to drop! #2 #4 #3 Reverse Wrist Curls Use a dumbbell or barbell. increase the weight by 5 lbs. this is one rep. Return to start position. 2 days per week. Grip with palms down. #1 Wrist Curls Use a dumbbell or barbell. and hands. pulling it up into your palm.373. it is not necessary to perform exercises 1 & 3 © BASEBALL FIT Hitting & Pitching Academy www. reverse wrist curl (#3) and wrist rotation (#4). plate squeezes (#2). Return to palm up position. Repeat. With forearms resting on thighs. Squeeze the plate with your fingers. return to start position. NOTE: If you are doing forearm work as part of a separate strength workout.Hand and Forearm Strength Program page 17 This is a good basic program that will develop strength in the forearms. Do this program on the off-days of your dry swing workout. repeat. extend wrist as high up as possible.

including the Advanced Modifications. A chart for tracking your progress can be found on page 26. They’re an excellent way to develop and strengthening the body core. The following exercises are known as “medicine ball” exercises. Don’t move feet.5 minutes between sets. Work up to 3/10 for variation 1. bringing ball back in to chest to immediately and make return pass. then do the same for variation 2. which are lighter than basketballs. 3) Make throws with one arm. etc.BaseballFit. A rep is a throw and catch (where appropriate). alternating arms with each throw. Variations: 1) Make 2-hand throws while kneeling. Players UNDER 14 years of age: Start with a soccer or volleyball. Players OVER 14 years of age: Start with a lower weight ball . 2) Make 2-hand throws while sitting. which will greatly aid any hitter’s ability to generate rotational power. Begin with three sets of six reps.Two-Hand Chest Pass Alone. which weighs 2 lbs. ALL PLAYERS: When 3 sets of ten become easy. forcefully extending both arms to propel ball.3253 . start over at with the variations listed below. including the variations. use a basketball. Work up to three sets of ten.com 405. EXERCISE #1 . Follow the reps/sets regimen set forth below. Rest 1. Ball is received with both arms fully extended.Medicine Ball Workout for Body Core Power page 18 The other key area of the body to develop for baseball/softball power is the trunk or core. it is not necessary to perform this part of the Bat Speed Workout © BASEBALL FIT Hitting & Pitching Academy www. against wall With partner Thrower performs chest passes against wall or to partner. If you don’t have access to official medicine balls. NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout. Follow the reps/sets regimen set forth below.2 lbs or so.373.

Medicine Ball Workout for Body Core page 19 EXERCISE #2 . forcefully throw ball against wall (or to partner). it is not necessary to perform this part of the Bat Speed Workout © BASEBALL FIT Hitting & Pitching Academy www. NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout. Do from both sides of body. turn sideways to make the throw. rotate hips and throw ball forcefully against wall.BaseballFit. 3) Make throw from sitting position. Catch ball and perform from other side of body. EXERCISE #3 . Variations: 1) Step forward while throwing (alternate legs) 2) Make throw from kneeling position.373.com 405.3253 . 2) Make throws one-handed. Do not move feet.Two-Hand Side Toss Grasping ball with both hands and arms extended. 3) Make throws while kneeling. Keeping feet flat.Two-Hand Overhead Pass Grasp ball with both hands fully extended overhead. Variations: 1) Instead of facing wall.

Or. the medicine ball routine the other day. 1-Legged Squat Use body weight for resistance. Abdominal Curl Start with no weight. Push back up with the same leg.BaseballFit. no weight. folded across chest. feet can be up or on ground.com 405. Do 3 sets of each. Repeat with right leg.373. pulling chest forward and upward. bend at waist. Balance yourself and squat down to where the top of your lifting leg is parallel to the floor.3253 . Push back up and repeat Lunges .General Strength Program for Body Core page 20 To strengthen the trunk/body core. do these one day. raise back up. or behind head (hardest). Repeat. abdomen. and up- per legs. NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout. Slowly contract stomach muscles. When you can do 3 X 10. Add 5 lbs when you hit 3 X 10 Good Mornings Start with bar across shoulders. Arms can be down alongside body (easiest). add 5 lb dumbbells in each hand and start over at 3 X 6. Step forward with left leg far enough that rear knee almost touches ground.Use bodyweight to start. 6-10 times. add 5 lbs and start over at 3x6. Performing each of these exercises will hit all of these body parts. When you can do 3 X 10. Keeping knees straight. it is not necessary to perform this part of the Bat Speed Workout © BASEBALL FIT Hitting & Pitching Academy www. 2 days each week. concentrate on the lower back. You can rotate these exercises every six-eight weeks with the medicine ball work on pages 18 and 19.

Bat Speed Workout Progress Chart .OVER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 2 .GAME 20 sec rest _____ x 35 _____ x 35 _____ x 35 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 Week 2 Workout 1 Workout 2 Workout 3 SET 1 .GAME 20 sec rest _____ x 35 _____ x 35 _____ x 35 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 Week 3 Workout 1 Workout 2 Workout 3 SET 1 .ADULT Workout Chart for Weeks 1– 3 Week 1 Workout 1 Workout 2 Workout 3 SET 1 .UNDER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 3 .OVER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 2 .OVER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 2 .UNDER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 3 .GAME 20 sec rest _____ x 35 _____ x 35 _____ x 35 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 page 21 .UNDER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 3 .

GAME 20 sec rest _____ x 35 _____ x 35 _____ x 35 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 Week 6 Workout 1 Workout 2 Workout 3 SET 1 .UNDER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 3 .OVER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 2 .OVER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 2 .ADULT Week 4 Workout 1 Workout 2 Workout 3 SET 1 .UNDER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 3 .OVER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 2 .GAME 20 sec rest _____ x 35 _____ x 35 _____ x 35 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 page 22 Workout Chart for Weeks 4 – 6 .GAME 20 sec rest _____ x 35 _____ x 35 _____ x 35 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 BIG BALL DRILL 20 sec rest _____ x 12 _____ x 12 _____ x 12 Week 5 Workout 1 Workout 2 Workout 3 SET 1 .UNDER 20 sec rest _____ x 35 _____ x 35 _____ x 35 SET 3 .Bat Speed Workout Progress Chart .

UNDER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 3 .OVER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 2 .YOUTH Workout Chart for Weeks 1– 3 Week 1 Workout 1 Workout 2 Workout 3 SET 1 .GAME 30 sec rest _____ x 15 _____ x 31 _____ x 15 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 page 23 .UNDER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 3 .GAME 30 sec rest _____ x 15 _____ x 31 _____ x 15 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 Week 3 Workout 1 Workout 2 Workout 3 SET 1 .Bat Speed Workout Progress Chart .OVER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 2 .GAME 30 sec rest _____ x 15 _____ x 31 _____ x 15 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 Week 2 Workout 1 Workout 2 Workout 3 SET 1 .OVER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 2 .UNDER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 3 .

UNDER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 3 .UNDER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 3 .GAME 30 sec rest _____ x 15 _____ x 31 _____ x 15 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 Week 6 Workout 1 Workout 2 Workout 3 SET 1 .OVER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 2 .Bat Speed Workout Progress Chart .OVER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 2 .YOUTH Week 4 Workout 1 Workout 2 Workout 3 SET 1 .6 .UNDER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 3 .OVER 30 sec rest _____ x 15 _____ x 15 _____ x 15 SET 2 .GAME 30 sec rest _____ x 15 _____ x 31 _____ x 15 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 Week 5 Workout 1 Workout 2 Workout 3 SET 1 .GAME 30 sec rest _____ x 15 _____ x 31 _____ x 15 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 BIG BALL DRILL 30 sec rest _____ x 6 _____ x 6 _____ x 6 page 24 Workout Chart for Weeks 4 .

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 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 4) Wrist Rollers _____ 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 _____ X 6 .10 1) Wrist Curls _______ 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 3) Reverse Wrist Curls _____ X 6 .10 _____ X 6 .10 4) Wrist Rollers _____ 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 Week 3 Week 4 page 25 Week 5 Week 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 Workout Day 1 Workout Day 2 Workout Day 1 Workout Day 2 1) Wrist Curls _______ X 6 .10 3) Reverse Wrist Curls _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 2) Plate Grips _______ X 6 .10 _______ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 3) Reverse Wrist Curls 4) Wrist Rollers Workout Day 1 Workout Day 2 1) Wrist Curls _______ X 6 .10 _____ X 6 .10 3) Reverse Wrist Curls _____ X 6 .10 _____ X 6 .10 2) Plate Grips _______ X 6 .10 _______ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 1) Wrist Curls _______ 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 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 3) Reverse Wrist Curls _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _______ X 6 .10 _____ X 6 .10 4) Wrist Rollers _____ X 6 .10 _____ X 6 .10 _____ X 6 .Hand and Forearm Strength Program Progress Chart Week 1 Workout Day 1 Workout Day 2 1) Wrist Curls _______ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 4) Wrist Rollers _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 4) Wrist Rollers _____ X 6 .10 _____ X 6 .10 2) Plate Grips _______ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 2) Plate Grips _______ 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 2) Plate Grips _______ X 6 .10 _____ X 6 .10 2) Plate Grips _______ 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 3) Reverse Wrist Curls _____ X 6 .10 Workout Day 1 Workout Day 2 Workout Day 1 Workout Day 2 1) Wrist Curls _______ X 6 .10 _____ X 6 .

10 _____ X 6 .10 Two Hand Side Toss _____ X 6 .10 _______ X 6 .10 _______ X 6 .10 Two Hand Side Toss _____ X 6 .10 Two-Hand Over Head Throw _______ X 6 .10 _____ X 6 .10 Two Hand Side Toss Workout Day 1 Workout Day 2 Two-Hand Chest Pass _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .BaseballFit.10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .3253 .10 _____ X 6 .10 Workout Day 1 Workout Day 2 Workout Day 1 Workout Day 2 Two-Hand Chest Pass _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _______ X 6 .10 Two-Hand Over Head Throw _______ 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 .com 405.10 _____ X 6 .Progress Chart Week 1 Workout Day 1 Workout Day 2 Two-Hand Chest Pass _______ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 Two Hand Side Toss _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 Two-Hand Over Head Throw _______ X 6 . it is not necessary to perform this part of the Bat Speed Workout.10 _____ X 6 .10 _____ X 6 .10 Two-Hand Over Head Throw _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 Two-Hand Over Head Throw _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 Two-Hand Chest Pass _______ 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 _______ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 Two-Hand Chest Pass _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _______ X 6 .10 Two Hand Side Toss _____ X 6 .10 Week 2 Week 3 Week 4 page 26 Week 5 Week 6 NOTE: If you are doing body core work as part of a separate Strength & Conditioning workout.10 Two Hand Side Toss _____ X 6 .10 _____ X 6 .10 Workout Day 1 Workout Day 2 Workout Day 1 Workout Day 2 Two-Hand Chest Pass _______ X 6 .10 _____ X 6 .10 _____ X 6 .Medicine Ball Workout for Body Core Power .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 _____ X 6 .10 Two-Hand Over Head Throw _______ X 6 .10 _______ X 6 .10 _____ X 6 . © BASEBALL FIT Hitting & Pitching Academy www.10 _______ X 6 .10 _____ X 6 .373.10 _____ 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 .

.General Strength Program for Body Core Progress Chart page 27 Week 1 Workout Day 1 Workout Day 2 Week 4 Workout Day 1 Workout Day 2 1-Legged Squat _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 1-Legged Squat _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Abdominal Curl _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Abdominal Curl _____ 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 _____ 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 Good Mornings _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 1 Workout Day 2 Week 5 Workout Day 1 Workout Day 2 Lunges Good Mornings Week 2 Lunges 1-Legged Squat _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 1-Legged Squat _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Abdominal Curl _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Abdominal Curl _____ 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 _____ 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 Good Mornings _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Workout Day 1 Workout Day 2 Week 6 Workout Day 1 Workout Day 2 Lunges Good Mornings Week 3 Lunges 1-Legged Squat _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 1-Legged Squat _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Abdominal Curl _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 Abdominal Curl _____ 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 _____ 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 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 _____ 6 x 10 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 .

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

60.6'. 40'. throw the ball. If you’re ready to turn your arm into a ROCKET LAUNCHER.BaseballFit. 29. 46'.00 s/h © BASEBALL FIT Hitting & Pitching Academy www. Measure distance between pitcher and catcher with included measuring string and enter one of 8 predetermined distances into Speed Sensor (20'. Includes a strength and flexibility program for the rotator cuff. 70' and 80') . 30'. and the LCD indicator displays pitch speed in MPH upon impact.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. power (plyometrics). this simple and effective program will show you how to do that! $14. covering weight lifting. Periodized for off-season/preseason and in-season/ maintenance $14.99 Markwort Speed Sensor 9" Baseball-White Cover Press start. For pitching throwing training only.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. GripSense technology begins to record the speed automatically the moment the ball is released.95 + $7. flexibility.3253 . NOT TO BE HIT WITH A BAT OR THROWN AGAINST HARD SURFACES! Measures speeds up to 120 MPH. 50'.com 405. and sprint/interval training for energy system training.373. Official size and weight of a regulation baseball and used as a training aid for any age or skill level.

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. UnderLoad.373. _____ BOOKLET: Strength & Conditioning for Baseball and Softball.4 oz. SET OF ALL THREE . _____ BIG Z Power Hitting Training System . Order this size if your game bat is 30 oz in weight.25 s/h each.com Strengthen your BODY .95 plus $7. & 7. Pictured to the left is the ADULT bat ($64. 5 oz.http://www. use your credit card online at http://www.$24.5 oz. fill in a copy of this form and mail a Check or Money Order to: BASEBALL FIT 11204 Dover Ct.$30.95 + s/h).95 + $7.com steve@baseballfit.25 s/h each. add $10 and specify the weight in ounces you require.2 oz. If you’d like a CUSTOM size bat.95 + $7. If you’d like a CUSTOM size bat.85 s/h. Yukon.htm to learn more about this exciting new training device.Elevate Your GAME WEIGHTED BASEBALLS .BaseballFit.00 s/h WEIGHTED SOFTBALLS . OK 73099 OR call us at 405.ADULT* $64.99 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. To order any of these products. VISIT http://www.YOUTH* $54. & 6 oz baseballs.3253 _____ BIG Z Power Hitting Training System . $30. add $10 and specify the weight in ounces you require _____ BOOKLET: Baseball/Softball Throwing Program to CONDITION ARM & INCREASE THROWING VELOCITY $14.8 oz softballs. BASEBALL FIT Strength & Conditioning SET OF ALL THREE .00 shipping/handling each _____ Set of Three Weighted SOFTBALLS.99 plus $2.85 s/h _____ RADAR Baseball.BaseballFit. a $14.95 + s/h). $24. with the YOUTH on the right ($54.com .95 plus $8.00 s/h The BIG Z Power Hitting Training System is the first bat speed training program that offers OverLoad.95 + $9. $14.baseballfit. Order this size if your game bat is 20 in weight.95 + $8. and GameLoad training with a single bat.com/bat-speed.95 + $10. This complete training system includes the Bat Speed Training Program (a $9.99 value NAME ___________________________________________________ EMAIL _______________________________ STREET ADDRESS_______________________________________________________________________________ CITY _____________________________ STATE _____ ZIP __________ PHONE ( _____ ) _________________ .00 shipping/handling _____ Set of Three Weighted BASEBALLS. $29. 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. 6.99 plus $2.5.00 shipping/handling each * Both the ADULT & YOUTH Big Z Power Hitting Systems include a FREE copy of the Bat Speed Program.