Swing training is a highly specific hitting workout that is designed to improve swing mechanics, bat speed, quickness and power all at the same time.  How do we do that?

• dynamic warm-up activates predominant “swing muscles”
• movement skills isolate patterns and sequences of the swing
• overload-underload creates strength & speed (POWER) through full range of motion
• specific measurement gives direct feedback to speed up the learning process
• hitting drills that transfer improved physical capabilities to actual hitting skill
• conditioning to improve rate of force development, stamina and reinforce movement patterns

Check out a sample workout that we used to help a player improve his bat speed by 8 MPH in just 6 sessions:

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ESPN.com posted a nice short video today that details Manny Ramirez’s approach to his workout and training this off-season.  You’ll see some movement drills, sprinting mechanics and instruction, as well as a number of rotational drills and exercises.

Aside from all of the drills and exercises, here is one quote I found particularly interesting:

Everything in every sport really boils down to rotational power.

Enjoy:

Stack TV has a series of hitting, workout & training video clips featuring Evan Longoria from the Tampa Bay Rays.  These cover aspects of his baseball specific workouts in the weight room that target power development through the lower body and core muscles, as well as training the upper body for stability.  Just as important to the training, especially considering the daily repetition and long duration of the baseball season, is his mindset of taking quality reps in each area in order to maximize the training effect of his effort.

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There’s a new piece of equipment to our Bat Speed Training program – the Swing Away Pro Model Swing Trainer:

Swing Away Bat Speed Training Station

We put this hitting system together over the weekend and been taking swings on it to test it out, and the initial response has been great.

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Swingtraining.net has joined with Perfect Competition sports performance facility in order to provide comprehensive strength, speed, and hitting specific workout programs in the Southeast Florida area.  Perfect Competition already has a well established reputation for their MLB Performance Enhancement program, and now Swingtraining.net will add the most specific hitting training available.

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Pasted below is the abstract from a bat speed training article published by Chester Sergo and Douglas Boatwright in 1993.  The italics and red text are emphasis added by me.  Read the abstract, but I’ll summarize and make a few points:

 - 24 subjects averaged 19-20 years old and were college students practicing in the off-season

- All the training was done with just dry swings, during practice.  100 swings in sets of 20 performed 3x/week for 6 weeks

- Group 1 (regular bat only), Group 2 (62 oz. bat), Group 3 (alternated sets with 62 oz. & fungo bat)

- Each group improved bat speed 8-9%, with no statistically significant difference.  Group 1 (8.8%, highest), Group 2 (8.0% lowest), Group 3 (8.2 %)

- FYI the average bat speeds reported for these players began in the low 90′s and ended around 100 mph, measured by some light timing device made by the school’s engineering department

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