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Jamal

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Jamall’s Bat Speed Workout

Strength and Flexibility
When prescribing a conditioning program for a hitter, we must first build a solid foundation of strength and flexibility. To optimize power potential, the athlete must be flexible, especially through the hips, gluteus, hamstring and core. Often tight hip flexors inhibit power potential by not allowing the hips to open up explosively during follow through. On the strength side exercises such as the squat, rotational lunge, deadlight are great multi joint exercises that target the power center of the body.
Upper Abdominals
Weighted crunches (non-weighted crunches shown) - Lying on your back with legs up in the air, knees bent at 90 degrees, hold a weight of your choice at straightened arms length. Using only your upper abdominals, raise only the upper body, keeping your back flat on the ground. Three sets of 20-40 repetitions.
Lower Abdominals
Hanging leg raises - Hang from an overhead bar, with your feet not touching the ground. Your grip should be about shoulder width. Contracting the lower abdominals, lift the legs together, knees bent at 90 degrees, so the knees are just above waist height. Lower and repeat. Three sets of 10-25 repetitions.
Rotational Abdominals
Standing weighted twists - Put yourself into an athletic stance with your feet spread at a comfortable distance and your knees slightly bent. Hold a weight about six to 12 inches in front of your body. After a slow warm up, begin to twist at the waist (do not twist or bend at the knees) as rapidly as possible. The key to rapid movement is maintaining a low, balanced stance and make sure your shoulder reaches the chin on the twist. Three sets of 20-40 repetitions.
The Squat
[pic]
Plyometrics
Plyometric training can increase power output at the plate. Squat Jumps, Split squat jumps, and tuck jumps are great exercises for lower body power development.
The Split Squat Jump
[pic]
Olympic Lifting
Experienced lifters can add Olympic lifts to their program, but make certain that the athlete is first instructed on technique by a qualified strength coach. Movements from the hang position are great additions, the hang clean, and the hanging high pull work at opening the hips up explosively.

Hanging High Pulls

[pic]
Medicine Ball Training
Medicine ball training is great for rotational work. Medicine balls can be used for rotational movements such as wood choppers, side medicine ball throws, and rotational abdominal work. The weight transfer movement that occurs when hitting can be overloaded with a medicine ball for enhanced rotational power.
Med Ball Rotation
[pic]
Sport Specific Training
The finishing touches on the program is the swinging movement itself. The previous descriptions have detailed different movements of the baseball swing, now with specific exercises we can put it all together. Using a bat, light bat or the Speed Bat, we can perform a bat speed program that uses the power generated from all of the different components trained and polishes the final product: a more powerful swing. By following a bat speed program using the Speed Bat we focus on increasing bat speed and ultimately increasing power at the plate. Try 10 swings with the Speed Bat followed by 10 swings with the athlete’s normal bat. Try imagining swinging at pitches low and away, high, inside etc. for full sport specific adaptation.
By training to the specific demands of hitting by combining various types of training techniques, power output at the plate can be increased. A comprehensive training program that incorporates all aspects of training mentioned above will lead to increase performance in the batter’s box.

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