5 week batspeed challenge

 

Measure either batspeed or EV or ideally both before program and then again at the end of each week or if you can’t just at the end again. Day 1 can be any day of the week so you don’t have to start on Monday. Read program and watch videos so you can see the drills. Also do you own lifting program and sprinting and throwing as often as you want.

The drills

  1. OL UL swings

You need a game bat, a bat about 6-7 oz lighter than that  and one 6-7 heavier. For the lighter one a youth bat works, for the heavier one you can tape some pennies or other stuff to a wood bat, preferably around the balance point of the bat to not change balance. Swing max effort, tee, live pitch or machine work

 

 

 

 

  1. Step back turn drill

Use this drill as dry swing at max effort after warm up to work on separation

https://www.youtube.com/watch?v=OxbLlRlJ2R8

 

  1. Hook em drill

Driveline drill that I think originally was a pitching drill. Promotes weight shift

https://twitter.com/jasonochart/status/887496605221376000

 

 

 

  1. Med ball progression

Part 1 https://www.youtube.com/watch?v=0ZQ3ilpk_5Q

Part 2 https://www.youtube.com/watch?v=0ZQ3ilpk_5Q

 

Mechanics stuff for warm up

 

1 . one arm drills

-top hand ball clamp https://www.youtube.com/watch?v=SNWcvOQNBhg

-bottom hand https://www.youtube.com/watch?v=vqzm9zcNXuU (make sure front elbow works up before bat starts to go back and down

 

  1. stop swings

https://twitter.com/dominikkeul/status/1141283457047420928

 

  1. front arm clamp drill (use connection ball or volleyball, see about 4:50 in this video

https://www.youtube.com/watch?v=6VAxV83nlLU

 

4 Cano drill

https://www.youtube.com/watch?v=C5hQdQ2UtJQ&t=133s

 

  1. 45 degree open stance oppo hitting drill

Teaches swing direction for outside pitch. Stand about 45 degrees open (feet line turned to 3b man for RHB) and still hit ball oppo

 

 

 

  1. 4 corners drill

Place tee on all 4 corners and hit 3 good balls on each location. Non ideal contact swing is repeated

 

 

 

Program

 

Hitting Warm up

  1. One hand swings 5 reps each arm
  2. Stop swings 5 reps each
  3. Front arm clamp drill 6 reps
  4. Hook em drill 6 reps
  5. Cano drill 6 reps
  6. Open stance oppo 6 reps
  7. 4 corners drill

 

Week 1

 

Day 1: Med ball drills each drill 2 sets of 6 reps

Day 2: hitting a) warm up b) step back turn drill 2*4 reps c) ol ul 2*6 reps of each game, ol and ul bat

Day 3: Med ball drills each drill 2 sets of 6 reps

Day 4: hitting a) warm up b) step back turn drill 2*4 reps c) ol ul 2*6 reps of each game, ol and ul bat

Day 5: off

Day 6: hitting a) warm up b) step back turn drill 2*4 reps c) ol ul 2*6 reps of each game, ol and ul bat

Day 7: off

 

Week 2

 

Day 1: Med ball drills each drill 2 sets of 8 reps

Day 2: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*8 reps of each game, ol and ul bat

Day 3: Med ball drills each drill 2 sets of 8 reps

Day 4: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*8 reps of each game, ol and ul bat

Day 5: off

Day 6: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*8 reps of each game, ol and ul bat

Day 7: off

 

 

 

 

 

 

 

 

Week 3

 

Day 1: Med ball drills each drill 2 sets of 10 reps

Day 2: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*10 reps of each game, ol and ul bat

Day 3: Med ball drills each drill 2 sets of 10 reps

Day 4: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*10 reps of each game, ol and ul bat

Day 5: off

Day 6: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*10 reps of each game, ol and ul bat

Day 7: off

 

Week 4

 

Day 1: Med ball drills each drill 2 sets of 12 reps

Day 2: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*12 reps of each game, ol and ul bat

Day 3: Med ball drills each drill 2 sets of 12 reps

Day 4: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*12 reps of each game, ol and ul bat

Day 5: off

Day 6: hitting a) warm up b) step back turn drill 2*5 reps c) ol ul 2*12 reps of each game, ol and ul bat

Day 7: off

 

Week 5

 

Day 1: Med ball drills each drill 2 sets of 6 reps

Day 2: hitting a) warm up b) step back turn drill 2*4 reps c) ol ul 2*6 reps of each game, ol and ul bat

Day 3: Med ball drills each drill 2 sets of 6 reps

Day 4: hitting a) warm up b) step back turn drill 2*4 reps c) ol ul 2*6 reps of each game, ol and ul bat

Day 5: off

Day 6: hitting a) warm up b) step back turn drill 2*4 reps c) ol ul 2*6 reps of each game, ol and ul bat

Day 7: off

 

 

 

 

 

 

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