Expert: John Priest - 11/23/2008

Question
Hi, I'm Logan and I'm wondering how I can improve my bat speed this off season? I live in Wisconsin.

Answer
Logan,
 
   Your needs to start (if  not already) with a weight training program that can be adjusted for in season and off season.  When weight training you should focus on the entire body and not just the hitting muscles.  This weight training program should be done in conjunction with a flexibility program.  Flexibility is very important.  If the muscles get stronger but loose flexibility speed will suffer resulting in reduced power.  Power is the product of strength and speed.  Strength is the product of physical strength (slow twitch muscles) and flexibility.  Speed is the product of flexibility and fast twitch muscle speed
   A running program can also be implemented.  Doing sprint training and agility training like the ladder drills. Again making flexibility a priority with this program as well.
   Most importantly is proper fundamentals.  You can have great speed and strength but with out form the power will never come.  Make sure that you are using rotational hitting mechanics.  Rotational mechanics will generate more power and speed than any other hitting style.  
   A good training bat is the Bratts Bat.  These bats come in sizes from 35 ounces to 100 ounces.  Most high school players go for a 65 oz. bat.  This bat will help with strength.  If you can get another bat that is lighter than the game bat.  This bat could be a little league bat.  The lighter bat is a speed bat.  The light bat helps because it trains your body how to move faster with coordination.  Together the heavy bat (overload) and light bat (under load) will help build strength and speed.  Together with proper rotational form you will have more power.  
    The bratt's bat can be done with any drill.  I usually use it on the batting T, soft toss, and dry swings.  Anything that involves timing or fast pitching should be done with your game bat and not the bratts bat.  The bratts bat is obviously heavy and will slow your swing down and make you react quicker in order to get the bat on the ball.  If you try to use it during fast pitching drills or timing drills it will only mess with your timing.  
  One downfall of the bratts bat is that it cannot be used with real baseballs, you must use tennis balls or wiffle balls.  The bratts bat will help with your hitting strength and start to increase your bat speed.  
   Rotate your drills with each bat don't get in the habit of doing the same drill with the same bat everyday.  Also get a swing speed radar.  This will let you be able to track you progress.  They are around $100 and are a great investment.  You can check them out at www.swingspeedradar.com.  You can also call Al Dilz who is the president of the company, his number is 888-542-9246.  Mention my name (John Priest) and Nokona baseball, I have spoken with him numerous times and he may be able to help you out.  

Thank You,
John Priest