What follows below is information I first wrote in January 2006.  I’m reposting it because I want to have the info on the ‘new’ version of the site (rather than just the old link) and also because it’s pretty good stuff.

There’s a video clip to show the progression, and the text details a number of things:

• increasing bat velocity
• reaction training
• transition from ‘training’ to ‘hitting’
• points of emphasis for mechanics and drills
• strength training

“Immediate things that jumped out to me were immediate disconnection (total arm dominated swing) and swinging straight down. This fell in line with most of the instruction he had received. And I thought it spoke volumes of his athletic ability to have made it as far as AA ball at that point. His bat speed was high 80s/90 at this point.

I showed him the skeleton clips that Paul made to demonstrate swing plane, especially the one demonstrating the 2 planes. I also showed him some simple stuff (ie hitting chapter in physics of baseball) as well as video comparisons of him next to MLB players to demonstrate the need to learn how to use the “big muscles” to deliver bat to ball

We began doing overload/underload training (BOT/BOF with some reaction mixed in). I mainly wanted to get him stronger and show him some results (improved batspeed) early on. Within about 3 weeks he’d gained around 10 mph batspeed.

From there we added in some more hitting drills like side toss and front toss. We would mostly do no stride swings and focus on UNLOADING the bat. We had been using the sp4 mode for reaction training and he could see that the majority of his bat speed was generated from that no stride position based on how well he could unload the bat. So he could focus on unloading and doing it QUICKLY, as forced by the sp4 (ie see light, swing)

Obviously, the 10+ mph was good. He was establishing a MUCH better swing plane. As far as quickness, the big thing I noted to him was in frame 4, where his hands are making their first move to the ball a full frame later in the new swing than the old. He eliminated his bat lag/drag…but you could still see disconnection in there

As spring training got closer, we transferred more from training mode to hitting mode. We’d mix in a couple BOT/BOF sessions mainly for swing-strength maintenance, but most of the SETPRO equipment use at that point was reaction (sp4) to add that visual/reaction stress to the swing. We did vary weighted bats a lot on our hitting drills (soft/front toss) to help maintain that swing strength also. And using the weights for the swing not only helped with strength but gave some added feedback as far as where the bat is in space – the added weight makes it easier to tell if you are dragging or pushing the bat. In simplest terms, the better you swing it, the less you will realize you have a donut on your bat

One big thing that helped as the final piece before spring training was access to an awesome pitching machine. I believe it’s called the Homeplate pitching machine. You can program any pitch at any speed in any loacation and set a sequence of up to 8 pitches. The dial says it goes up to 90mph, but honestly it comes out like upper 90s. In the words of an MLB all-start who hit off of it daily, if you want to know what it is like to face Randy Johnson, hit off of that thing

So that was helpful in replicating a pitcher and live situation as close as possible, while still being able to concentrate on the swing as necessary

The simple routine going into spring training was to use some heavy bats (ie Bratt Bat 100oz) to get loose, take some front toss with the varying weights and then hit. We would use the warm-up as mechanical “check points” so that once he was feeling “right” it was time to just hit without thinking about the swing

Fast-forward, he has a good spring training, sticking with his swing changes even though some changes had been suggessted, and got off to a very good start in the first month of the season, hitting nearly .350 before a season ending injury that required surgery

Double fast-forward to this fall, and our game plan was to keep that same level of bat speed as last year, but get quicker – as quick as possible. First step from there was get stronger in the weight room (based on a protocol from Barry Ross). Big part of this was heavy deadlifts. He’s gone from probably low-mid 200 #s to now well over 400# deadlift. Idea behind it is to recruit as many fast-twitch muscle fibers as possible in the weight room and use the swing training to transfer it to the swing

As far as the swing, we wanted to turn more as a unit – trying to keep the hands connected longer…

His bat speed is where it was last year, but he is noticeably quicker now. By staying connected better early in the swing, I think he is able to transfer more energy. We are still working on shifting into foot plant and timing of the scap. load. I still think he has room to improve in the fishhook department, mainly by just trying to turn longer and not let the bat release. The goal from the start this fall was to produce the same bat speed in less time, and he’s doing so.”

Jeff Bat Speed, Mechanics bat speed, batting, drills, instruction, lifting, Mechanics, power, strength, swing, training, workout