With teams unable to practice and facilities unable to operate, I have put together the below daily workout plan

Build a more athletic and explosive swing at home

Download the printable plan

Objectives:

• Increase bat speed
• Improve barrel acceleration
• Positive attack angle consistency

Training Overview:

• Rotational Power
• Constrained Movement Patterning
• Overspeed Training

Equipment:

• 4 or 6 pound med ball - These are the best
• Swing Speed Sticks - Shop now
• Baseballs or Softballs
• Tee (Optional) - Prefer the Backspin Tee but anything will work
• Hitting Plyos (Optional) - Buy Driveline
• Weighted bats (Optional) - Buy From Driveline or Build your own

Measurement Tools (Optional):

• Diamond Kinetics Bat Sensor - Buy From Amazon
• Pocket Radar Ball Coach - Buy From Amazon

Plan:

1. Med Ball Exercises - 2, 4, or 6 lb medicine ball
   1. Overhead Side Slams - 1 Set of 10 each side
   2. Overhead Forward Wall Slam - 1 Set of 10
   3. Overhead Floor Slam to Scoop - 1 set of 10 each side
   4. Squat Jump Scoop Toss - 1 Set of 10 each side
   5. Overhead Step Behind Roll In - 1 Set of 10 each side
2. Tee or Toss Drills - Game bat, baseballs, tee, weighted bats, hitting plyos
   1. 45 Degree Open Stance No Stride - 1 Set of 5 high tee, 1 set of 5 low tee
   2. Crossover - 1 Set of 5 high tee, 1 set of 5 low tee
   3. ½ Kneel - 1 Set of 5 high tee, 1 set of 5low tee
   4. Step Back - 1 Set of 5 high tee, 1 set of 5 low tee
   5. Step Behind Roll in - 1 Set of 5 high tee, 1 set of 5 low tee
3. Overspeed Swings - Swing Speed Sticks
   1. Jump Turn - 10 red Stick, 10 green stick
   2. Step back - 10 red stick, 10 green stick
   3. Step behind roll in - 10 red stick, 10 green stick

Target Goal: Between 100-150 Med ball throws, drill swings, & overspeed swings