Bat Speed Program

Overload and Underload Bat Training

Overload and underload bat training allows hitters to train their swing in a very specific manner.  The heavy bat trains strength into the movement while the light bat trains the speed of movement.  The primary benefit of this type of training is increased bat speed but they also help create more efficient swing mechanics.  These improved mechanics can help build adjustability, margin of error, and consistency into your swing.  The key is to use bats that are approximately 20% heavier or 20% lighter than your game bat.  When you go too far beyond these limits, specificity is lost as you recruit different muscle groups than you would in a game swing.

There are companies who make specific bats for this training, but you may find you have an old bat that may be useful for the lighter bat.  Remember the approximate 20% rule if you do shop for these specific bats, or if you are buying regular bats in these weights to use.  Axe, SKLZ, Viper Bats, etc are some of the manufacturers that make these bats.  There are also weight sleeves that you can buy that will fit on your current bat that increase the weight and still allow you to use to hit balls.  Lots of options!

Materials:  *Feel free to use as many different weights as you'd like.  If adding more bat weights, just go from lightest to heaviest*

Whiffle Ball Bat

Light Bat (20% lighter than your game bat)

Game Bat

Heavy Bat (20% heavier than your game bat)

Tee

Net  (Optional)

Balls (regular softballs or weighted training balls)

*If you don't have a tee, feel free to just take swings.*

Workout-  Do two sets of this

10 game-like dry swings with whiffle ball bat

10 swings tee with light bat

10 swings tee with game bat

10 swings tee with heavy bat

10 swings tee with game bat

If using a tee, we are not concerned about location, we are concentrating on swinging the bat at game speed with perfect mechanics.  Make sure each swing involves climbing into the box, getting yourself set and ready, deep breath, then go.  Each swing should be just as it would be during a game.  The more we practice our routine, the more comfortable our routine becomes.