Off-Season Pro Baseball Training Protocol
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.”
sending...
I emailed you last year when you had your own swing video up and said you worked on turning more to generate power.
I have a question on mechanics. Jack Mankin over at batspeed.com talks about “top hand torque”. He claims great hitters swivel their top hand around (like turning a doorknob) to get the barrel around faster. In other words, his top hands knuckles are always pointing up throughout the swing. Tony Gwynn only talks about knob to the ball and flat hands. Mattingly straightens his arms and emphasizes hands to the ball while his knuckles point down to the ground at impact. In other words, Mattingly seemingly takes the back of his bottom hand toward the ball like a tennis backhand. Do you have any thoughts on this? We have a local hitting instructor named Jose Tolentino, a former MLBer with the Astors organization and head coach of the Mexican team at the WBC, who also preaches the tennis backhand approach. Thanks.
I’d say try not to get caught up in arguments about the difference between “feel” vs “real”. Most things I see on the internet are about people/coaches trying to explain what they believe is actually happening, whereas a lot of experienced coaches (especially the ex-players) are describing what the swing felt like to them.
In the video I just posted of Don Mattingly he shows a bit of what you describe with his bottom hand. But if you really know what he’s talking about, he has his lead arm lined up to the ball and takes a direct path. Of course the overhead view of the hands shows an arc, but the side view looks more direct when the path starts out.
The simplest thing I can say is that it is helpful to have as in-depth an understanding of mechanics as possible, but you still have to package it in a way that is simple and do-able for the player.
by the way, Tony Gwynn’s book has a couple photo’s and description of his ‘knob to the ball’ and ‘flat hands’. If you look at how he shows the flat hands, it has his hands near his front hip and the bat flat in the zone. Would be a couple frames of video before the photo that’s shown on the cover.
Many players and fathers get caught up in ex-players teaching them what worked for them and what it felt like to them as explained by “Jeff” This is true you have to have an understanding of hitting and not just one view that worked for you but all views. Here at our acacdemy I make it a point to educate myslef on all styles of hitting. To believe that their is one surefire way to hit is absurd. Once a player chooses to become a hitting instructor no matter what the experience level you have to have the humility to understand that what worked for you will only take you so far. You have to step back and take the time to educate yourself. Parent and players that go to instructors must remeber that just because they played does not mean they can teach.
i agree with you on educating yourself as much as possible. i like to be able to make things objective whenever possible, rather than just my opinion. there are certain fundamentals of movement that apply across the board, but each player’s ability to execute those differs, and part of coaching is adjusting and maximizing the player’s style and ability