13d • Weekly Tips and Drills
BAT SPEED TRAINING
We love the over/under loading approach to bat speed training! Bat speed doesn't come from your hands (hate to break it to you if this is your first time hearing it), but from how fast your body can rotate.
Rotation speed has two components:
1) Explosive Strength: how much force your muscles can produce --> overload training
2) Neuromuscular speed: how fast your body can fire --> underload training
To do over/underload training you'll need two different bats, you can hit with them or just do dry swings, both will accomplish the same goal. Try and take 30 swings with each bat in each training session at max effort. (make sure to get warmed up before)
Overload: we love a wood bat that is 5-7 oz heavier than your game bat (https://amzn.to/4taUQTm or https://amzn.to/3Q332X7)
Underload: either a wiffle ball bat OR a PVC pipe cut to size with a grip taped on, make sure to hit either wiffle balls or squishy balls (grip: https://amzn.to/4cisDnH)
Train with this protocol 3-4x per week for 2 months and watch your bat speed skyrocket!
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BAT SPEED TRAINING
skool.com/alphapd-trainingacademy
Baseball and Softball Training and Development
Former Pro's Noah Vaughan and Riley Sartain-Vaughan
Hitting
Defense
Mental Game
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