Scientific Proof – Medicine ball training alone won’t improve batting velocity for new players.

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In baseball and softball it is important to increase sport-specific power. This may allow a hitter to swing the bat and hit a ball with greater velocity. To examine the effects of 8 weeks of medicine ball (MB) training on bat swing velocity and batted-ball velocity of novice, college-aged students. Sixty male and female kinesiology students were randomly assigned to 1 of 3 training groups. Group 1 was the control. Group 2 performed 5 rotational MB exercises for 1 set of 10 repetitions each (50 total MB throws per day) 3x/wk for 8 weeks (1200 total MB throws). Resistance began at 2 lb and increased by 2 lb each week until week 5 10 lb MB, then it decreased by 2 lb for the next 3 weeks. By week 8 the resistance was 4 lb. The protocol progressively became heavier in resistance in an attempt to increase force production, and then became progressively lighter to increase velocity of movement. Group 3 performed the same 5 rotational MB exercises for 2 sets of 10 repetitions each (100 total MB throws per day) 3x/wk for 8 weeks (2400 total MB throws). Instantaneous swing velocity and batted-ball velocity while hitting a ball off a batting tee. Dominant and non-dominant grip strength was measured. Rotational power was measured by a 2 lb Medicine Ball hitter’s throw and 6 lb MB side toss. Women also performed a 4 lb MB side toss since their mean body mass was significantly less than the men’s mean body mass. Leg power was measured. Instantaneous swing and batted-ball velocity did not statistically increase for any group after 8 weeks of MB training. MB side toss  and MB hitter’s throw significantly increased for all groups; however, there was no difference between groups. MB side toss performed by the women significantly increased for groups 2 and 3 after 8 weeks of training; however, there was no difference between the 2 groups. Although rotational power improved for all groups, there was no increase in swing velocity and batted-ball for novice college-aged, male and female novice participants after 8 weeks of training.

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Scientific Proof – Relationship Between Players Physique And Bat Swing Velocity Of College Softball Players

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To determine the relationship of various physiological characteristics to bat swing velocity, twenty female NCAA Division I softball players volunteered to be studied. All subjects were tested for height; body mass, lean body mass, body fat, and percent body fat; grip strength; and vertical jump using a vertical jump apparatus to assess leg power. Instantaneous their bat velocity and batted-ball velocity were measured. Subjects were instructed to hit balls between a zone set up on the softball field while batted-ball velocity was measured by a radar gun set up behind home plate. Statistical analysis indicated significant moderate positive relationship between bat velocity and body mass. These data suggest that significant relationships do exist between body composition and bat velocity, but one cannot interpret this to mean a cause and affect relationship.

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Performance System – Bat Speed and Hitting Power System

batspeed-dvd-ecoverIf you’re looking for step-by-step instructions on how to improve your bat speed and your hitting power, you’ve come to the right place.

The Bat Speed and Hitting Power System was created for those who are serious about taking their hitting to the next level and want to increase their dominance at the plate. Read more

Performance System – Ultimate 52-Week High-Performance Softball Training System

ultimate-52-week-eboxAre you very serious about reaching your maximum potential? Are you hard working? Then, this complete and breakthrough Ultimate 52-Week High-Performance Softball Training System is for you! This MONSTER 466-page system contains simply the best and most comprehensive softball workouts on the planet! These are the same softball training workouts, advanced training methods, and innovative exercises all the best softball softball players in the world use to achieve extraordinary performances.

WARNING: This advanced training system is very challenging and is designed only for serious, hard-working elite players.

These are large PDF documents – they may take a moment to download.

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Ultimate 52-Week High-Performance Softball Training System – Part 1- The Program (354 pages)

Ultimate 52-Week High-performance Softball Training System – Part 2 – Exercise Database (102 pages)

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Q & A – Adding Hitting Power

Question: I’ve been playing slowpitch softball now for 2 years. I’m 5’10”, 160lbs, and in pretty good phyical shape. We use .44-.47 cor worth softballs. i play in 250-280-260 fields. I use a 28 oz bat. I have all kinds of warning track power, but i cant seem to be able to get that extra 10-20 feet. I’m thinking about the demarini chute? there are guys my size jacking out 40-50 HR a season. Do you have any advice on bat model, weight that could help? Even some basic training ideas would be greatly appreciated! THANKS!

Answer: Power is a result of strength and speed. In other words, it is how much force you put into the ball in the shortest amount of time. It is the action of “exploding” into the ball. There is one thing that is common to all ball players and even golfers, people who seek the long shot all the time seem to struggle more than the others at achieving it. Why is that if they have potentially more chance because of their talent and size?
There are many factors. Some of them are psychological but for my answer here, I will focus on the “physiological” aspect of it. Wanting to hit the ball too hard creates muscle tension prior to the swing and it is a well-known physiological principles that muscle tension slows the muscle down. So instead of creating speed, tension slow things down. Have you ever seen the best sprinter in the world in slow motion? If not, take a look at them. They are so relaxed that their muscles are firing up quickly. In order to generate explosiveness, bat speed, power.. you need to have your mind and nervous system alert but your muscles relaxed, ready to fire.

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Medicine Ball Progression for Core Power

The core plays a key role in generating speed and power in softball whether be for running, hitting, throwing, or pitching.  The medicine ball is one of the best tools there is in order to maximize core power for softball. This report shows you a great exercise progression to increase your core power for softball.

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Medicine Ball Progression for Core Power

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Softball Conditioning Program – Bat Speed and Hitting Power

This is a softball-specific training program to help improve bat speed and hitting power.  This complete program has 3 phases and includes a review of the fundamentals of hitting and some hitting-specific exercises.

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Bat Speed and Hitting Power Training Program

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Resistance Training to Develop Bat Speed

This is a special report on resistance training to develop bat speed authored by Dr. David Szymanski, an eminent researcher who has done a lot of work in the areas of strength and conditioning and baseball performance.

This scientific but practical report discusses factors affect bat speed, the effect of resistance training on bat speed, the effect of overweight and underweight training on bat speed, training programs, and practical applications to help increase bat speed.

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Softball Workout – Stability Ball Core Conditioning Workout

We all know how important the trunk is in softball. It is responsible for transferring the forces from the lower to the upper body and producing rotation power. It’s our power center. Old fashion floor-based crunches, sit-ups, and leg raises just won’t cut it. They are good to get a six-pack but they have little incidence on the performance of  a softball player.

This is a stability ball core training circuit that will give you an amazing athletic core and boost your performance on the field.

This is a PDF document.

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Softball Workout – Stability Ball Core Conditioning Workout

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