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:
- Med Ball Exercises - 2, 4, or 6 lb medicine ball
- Overhead Side Slams - 1 Set of 10 each side
- Overhead Forward Wall Slam - 1 Set of 10
- Overhead Floor Slam to Scoop - 1 set of 10 each side
- Squat Jump Scoop Toss - 1 Set of 10 each side
- Overhead Step Behind Roll In - 1 Set of 10 each side
- Tee or Toss Drills - Game bat, baseballs, tee, weighted bats, hitting plyos
- 45 Degree Open Stance No Stride - 1 Set of 5 high tee, 1 set of 5 low tee
- Crossover - 1 Set of 5 high tee, 1 set of 5 low tee
- ½ Kneel - 1 Set of 5 high tee, 1 set of 5low tee
- Step Back - 1 Set of 5 high tee, 1 set of 5 low tee
- Step Behind Roll in - 1 Set of 5 high tee, 1 set of 5 low tee
- Overspeed Swings - Swing Speed Sticks
- Jump Turn - 10 red Stick, 10 green stick
- Step back - 10 red stick, 10 green stick
- Step behind roll in - 10 red stick, 10 green stick
Target Goal: Between 100-150 Med ball throws, drill swings, & overspeed swings
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