1. sports
2. baseball

Baseball / Softball
Program to
Increase Bat Speed
& Hitting Power
2nd Edition
By Steve Zawrotny, MS, CSCS
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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
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About the Author
page 1
Steve is a former NCAA Division 1 college pitcher and current Certified Strength
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 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
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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 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. 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 power—the forearm-wrist-hand and trunk-core. This will be
covered more in the HAND/FOREARM and BODY CORE STRENGTH sections.
Since we’re talking about strength, power, and performance enhancement, a
few words are in order on the scandals involving Major League Baseball and steroids.
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Introduction - cont.
page 3
Steroids enhance strength and mass-building. That’s 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 didn’t say so, I would think he’d 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
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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 couldn’t 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.
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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. I’m
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.
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The Bat Speed Workout, Part 1
page 6
This is a simple program but not an easy one. Simple and easy are not the same
thing. Do the workout as described.
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, 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!
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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., you’ll 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.
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Tips & Secrets to Better Bat Speed
page 8
This next section deals with some proven techniques for increasing hand and bat
speed. These are what you might call “well known SECRETS.” Many players use them,
especially those playing at a high skill level.
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 can—GRIP
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 don’t, 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.
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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
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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, you’ll get used to it, and
after seeing the difference this grip makes in your hitting, you’ll never go back.
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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 doesn’t have to be as “zeroed in” with
aluminum because the “Sweet Spot” is at least 50% larger than a wood bat’s. The same
principle is in effect with over-sized tennis racquets and golf drivers. You don’t 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.
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Tips & Secrets to Better Bat Speed
page 12
Tip #3 - ON DECK PREPARATION. You’re 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
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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 can’t go wrong with this stance. It allows for adequate plate coverage and good ability to see and pick up pitches. Recommended for most hitters.
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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.
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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
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The Value of Mental Practice
page 16
There are many fine books already out on the market covering this topic in detail, so I do
not intend to cover this in-depth. If you’re 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
VARSITY LEVEL
NOVICE LEVEL
Physical Practice - 16% improvement
Physical Practice - 44% improvement
Mental Practice - 15% 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
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Hand and Forearm Strength Program
page 17
This is a good basic program that will develop strength in the forearms, wrists, and
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 you’re able to do three sets of 10, increase the weight by 5 lbs, drop back down to six reps and start again.
#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.
#1
#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!
#2
#4
#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
The other key area of the body to develop for baseball/softball power is the trunk or
core. The following exercises are known as “medicine ball” exercises. They’re an excellent
way to develop and strengthening the body core, which will greatly aid any hitter’s ability to
generate rotational power.
Players OVER 14 years of age: Start with a lower weight ball - 2 lbs or so. If you don’t 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. Don’t 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
To strengthen the trunk/body core, concentrate on the lower back, abdomen, and up-
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.
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
Workout
Chart for
Weeks 1– 3
Week 1
Workout 1
Workout 2
Workout 3
SET 1 - 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
Week 2
Workout 1
Workout 2
Workout 3
SET 1 - 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
Week 3
Workout 1
Workout 2
Workout 3
SET 1 - 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
Bat Speed Workout Progress Chart - ADULT
Week 4
Workout 1
Workout 2
Workout 3
SET 1 - 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
Week 5
Workout 1
Workout 2
Workout 3
SET 1 - 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
Week 6
Workout 1
Workout 2
Workout 3
SET 1 - 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 22
Workout
Chart for
Weeks 4 – 6
Bat Speed Workout Progress Chart - YOUTH
Workout
Chart for
Weeks 1– 3
Week 1
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 - 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 - 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 - OVER
30 sec rest
_____ x 15
_____ x 15
_____ x 15
SET 2 - 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
page 23
Bat Speed Workout Progress Chart - YOUTH
Week 4
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 - 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 - OVER
30 sec rest
_____ x 15
_____ x 15
_____ x 15
SET 2 - 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 - 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
page 24
Workout
Chart for
Weeks 4 - 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
_____ X 6 - 10
2) Plate
Grips
_______ 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
_______ 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
_______ 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
_____ 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
Workout Day 1
Workout Day 2
Workout Day 1
Workout Day 2
1) Wrist
Curls
_______ 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
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
3) Reverse
Wrist Curls
_____ 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
_____ X 6 - 10
4) Wrist
Rollers
_____ 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
Workout Day 1
Workout Day 2
Workout Day 1
Workout Day 2
1) Wrist
Curls
_______ 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
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
3) Reverse
Wrist Curls
_____ 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
_____ X 6 - 10
4) Wrist
Rollers
_____ 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
Week 2
Week 3
Week 4
page 25
Week 5
Week 6
Medicine Ball Workout for Body Core Power - 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
_____ X 6 - 10
_____ X 6 - 10
Two-Hand
Over Head
Throw
_______ X 6 - 10
_______ 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 - 10
_____ 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 - 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
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
_____ 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
Two-Hand
Over Head
Throw
_______ 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 - 10
_______ X 6 - 10
_______ 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
Two Hand
Side Toss
_____ X 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
Two-Hand
Chest Pass
_______ 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
Two-Hand
Over Head
Throw
_______ 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 - 10
_______ X 6 - 10
_______ 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
Two Hand
Side Toss
_____ 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 26
Week 5
Week 6
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
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
"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 player’s 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 you’re
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 you’d 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 you’d 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
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