Hit At Home Player Development Initiative

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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:

 

Measurement Tools (Optional):

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

 

Medicine Ball Exercises

Hitting Drills

Swing with the intent to hit the ball as hard and as far as you can!

Overspeed Swings

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