INCLUDING 6 WEEKS OF LIFTING

The Basics of
Executing A Driveline
Hitting Program

Assessment
Assessing a player’s skill set is necessary for designing and deploying the program
fit for the individual’s needs. Although a lack of resources - namely launch monitors
and in-game data - can limit the accuracy of one’s assessment it is still worthwhile to
create a hitter evaluation system based on the resources you do have.

Generally speaking, hitters with below-average bat speed should focus on bat speed
development over all other skills. The correlations between bat speed and in-game
performance are too strong to consider a bat to ball or swing decision focus in most
cases. In almost all cases, when bat speed is a weak point of a player’s game, it should
be addressed first before attacking any other aspect of their game.

Hitters who have sufficient bat speed, but struggle with making contact should be
placed on a bat to ball skill program.

2
Assessment Tools
Bat Sensor Radar Gun
Bat sensors allow you to directly If you are using a radar gun, it is best
measure bat speed at the point of to hit straight on into a net. The radar gun
contact. With only ten swings in a can only register accurate readings when
practice environment, you can the ball is hit within a few feet to the left,
determine and rank a hitter’s bat speed right, above, or below where the gun is
against their peers and skill level. In pointing. We recommend hitting side
almost all cases, we toss or tee and placing the radar gun 6-8
recommend using a bat sensor to as- feet behind the point of contact.
sess bat speed.
Fall/Season Stats
Launch-Monitor/In-Game With limited technology, the best way
Data to evaluate a hitter’s bat to ball skills is
For those with launch monitors and tracking live at bats over the course of a
more than 50 batted balls at game-like fall or spring season. In order to reach a
intensity, calculating a hitter’s average reliable conclusion, a hitter should have
top 1/8th exit velocity is the best way to 100 or more plate appearances, but this is
estimate a hitter’s bat speed capability understandably an unreasonable ask in
without directly measuring bat speed. most high school or college scenarios.
Top 1/8th exit velocity (in a game or
batting practice context) has the We can also diagnose a swing decision
advantage of accuracy and reliability issue in the same fashion as we under-
because you are only measuring batted stand a hitter’s bat to ball skills. In-game
balls the hitter has hit flush, therefore data will allow us to most accurately
removing the noise created by evaluate and understand if a hitter is
swinging at tough pitches or severely making high-quality swing decisions that,
mishitting the ball. by themselves, should lead to higher run
production above expected.

3
Program Structure

Offseason Model
The whole point of executing a program is to assess where you are and find out
whether you are getting/have gotten better. In the offseason, it is important to
establish a baseline. In Week 1, you will test where you currently are in terms of
things like Bat Speed, Contact Quality, or Decision Making. You will then complete
4 weeks of training and re-test in Week 6. If you are completing this program as a
ramp up into your season, you will then complete 2 weeks of training blending into
competition.

In-Season Model
Similar to strength and conditioning, the idea that we cannot improve during the
season is just false. In this program, you will continue to train Bat Speed. When the
post-season rolls around, we want our Bat Speed to be just as good as it was
Opening Day. You will also spend a good amount of time training contact quality
and be placed in difficult environments such as mix pitch or Live ABs to address
Swing Decisions. We want to stay sharp or improve as the season goes along, not
just slowly depreciate over time because we relied too heavily on our offseason
training to carry us through the year.

4
4
Warm-Up
In a standard program, the hitter executes two different types of warm-ups depending on if
they are doing bat speed or a more skill-focused workout. Each warm-up begins with offset
rotation - a drill focused on proper torso rotation, contact depth, and bat path for hitting balls
to the opposite, middle, and pull sides of the field.

Bat Speed Warm-Up gets to the high-intensity, game-like portion

Following offset rotation, a bat speed of the training day.
workout will focus on the load and stride
phase of the swing. The reasoning for this is In a standard warm-up, the hitter begins with
to focus more on movement patterns that low-intensity speed trainer swings, moves to
are directly related to proper rotational short bat swings at similar intensities,
mechanics for creating bat speed. progresses to the long bat while ramping up
slightly, and finishes at close to game-like
Skill Warm-Up intensity with the speed trainers. The only
In contrast, skill-focused days employ exception is on bat-to-ball days, where
a warm-up focused on bat path and bat/ weighted bats are used more for potentiation
ball contact. The focus is more target-based and the hitter starts to narrow focus on
where the hitter is asked to hit the ball at a efficient bat-ball contact by switching to
certain contact point, to a certain field, or a skinny bats and plyos.
certain launch angle.
Purpose: Potentiate the body for performing
You will notice that the intensity starts low high bat speed/high accuracy swings.
with training bats and Plyo Balls™ regulating
effort and movement patterns necessary to Intensity: Low intensity. Starting at 60% and
complete the task of hitting the ball square. building up to a few swings at game-like
speeds.
In addition, the intensity and implements
become more specific the closer the hitter Total Swings: 40-60.

5
Hitting Bundle
Comes with:
Hitting Plyo Balls™ , Mini Hitting
Plyo Balls ™ , Axe Bat Long Trainer,
Axe Bat Short Trainer

With additional add ons:

Axe Bat Wood Smash Bat
Axe Bat Wood Bazooka Bat
Blast Motion Bat Sensor
Foundations of Hitting
Certification

6
Free Program
Training Bats

Speed Trainers
Speed trainers are the flagship bat speed training tool for any hitting program.
Our speed trainers consist of a barrel-load, handle-load, and underload. The barrel
and handle load weigh 20% more than a standard bat, while the underload weighs
20% less.

Hitters use the speed trainers for high-intent bat speed training first and foremost.
Still, hitters incorporate the speed trainers into their routine to warm up and provide
variability within and between sets.

7
Long Bat

Purpose: provide the awareness a hitter needs body segments.

The long bat is the preferred to improve their timing and
implement for patterning a correct sequencing. The long bat’s design Common Mistakes:
kinematic sequence and desired offers just enough overload to provide The most common mistake is
movements in the load and stride meaningful feedback on overall “cheating” the overload by making
phase and the launch position. timing and sequencing. contact too out in front. Although
the long bat will lead to further out
The long bat’s 37in/37oz dimension Hitters using the long bat often say in front contact points than
provides significant overload that that it cleans up their timing. normal, it’s important to monitor
targets a hitter’s overall mechanical Because of the added weight, the and make sure the hitter is not
efficiency. The extreme overload hitter must rotate their pelvis pushing the barrel out to meet a
is key to the long bat’s impact on independently into the launch ball placed on a tee or a slow flip.
patterning. The long bat is just light position and sequence properly to The best way to ensure a
enough to allow for similar make contact at reasonable speeds. proper contact point, and correct
kinematics and kinetics to the Proper timing of hip-shoulder sequencing, is to monitor the
hitter’s game swing. This is most separation is the key. By rotating the location of the tee. For a ball hit
evident in hip-shoulder separation. pelvis on time and reaching peak up the middle or to the pull-gap,
A heavier implement than the long hip-shoulder separation around the make sure the tee is placed down
bat would likely mean minimal front foot plant, the hitter can recoil the middle and just behind the
separation and a “one-piece” swing. and rotate the torso powerfully and at hitter’s front foot at launch
A lighter implement might not the same time as the rest of the upper position.

8
Bazooka Bat

Purpose: hitters require a significant amount The push pattern is one of the more
The bazooka bat is our most of upper body isometric strength to common and difficult swing flaws
extreme overload implement, transfer energy and control the barrel to improve among hitters of all
weighing 45-50 ounces. The bat's up until the moment of contact. levels. The push pattern is when the
weight provides unmistakable hitter’s arms and hands begin
feedback giving the hitter more The upper body connection accelerating before and at a faster
awareness of the execution of their patterning of the bazooka bat pairs rate than the torso. The early
movement patterns. nicely with a bat path focus because push of distal segments leads to
of the upper body’s role in decreased energy transferred from
It’s important to remember that the manipulating the barrel to make flush the torso, leading to lower bat
bazooka bat will typically not elicit contact. Because we tend to have speeds and undesirable
similar movement patterns to a more feel with distal segments, it’s compensation patterns from
hitter’s game swing and game bat. imperative hitters get the right distal segments.
The bat is simply too heavy to feedback with the body segments
sequence and utilize the stretch- closest to the bat-ball collision. The Bat drag - the inverse of the
shortening cycle specifically. For bazooka bat promotes a strong, push pattern - is when the hitter
this reason, hitters primarily use the connected upper body that allows experiences too much stretch of
bazooka bat to pattern upper body hitters to gain a feel for creating bat the lead shoulder as the torso
sequencing and bat path. speed and adjusting elbow, forearm, begins rotating forward.
wrist, and hand movement to make We often see bat drag in young
Remember that the upper body flush contact deep, and out in front of hitters or weaker hitters who
segments experience a slight the plate. cannot begin rotating the lead
stretch to start the swing phase shoulder on time and rely on the
but hold isometrically up until the Common Mistakes: lower half and torso rotation to
moment before contact. Because We added the bazooka bat to the bring the bat through the hitting
hitters are likely not relying on the training bat arsenal to attack the zone.
stretch-shortening cycle as much, “push pattern” and “bat drag.”

9
Short Bat employ when using the short bat. described as “pulling off the ball”
We define the top-down approach as and visualized by the hitter’s head
looking for a pitch at the top of the moving up throughout the swing
Purpose: strike zone and adjusting posture for phase.
The short bat is the preferred pitches lower in the zone. By
implement for learning and employing the top-down strategy, The essential aspect for getting the
patterning movement solutions to hitters will land in a launch position most out of the short bat is
produce flush contact on varying with enough forward bend to hit a swinging with the intent to hit the
pitch heights and locations. pitch at the top of the zone without ball flush at a certain launch angle
Primarily, the short bat encourages adding side bend at or part of the field. Because the
the hitter to adjust by adding knee contact that exceeds their torso short bat is concerned with making
flexion, hip flexion, and torso forward forward bend at launch. For pitches adjustments for pitch location, it’s
bend and side bend at the launch lower, hitters can adjust by adding important to pick a ball fight to
position and start of the swing side bend, knee flexion, or hip flexion. accomplish so the hitter receives
phase. more feedback on why they cannot
Common Mistakes achieve that ball flight on a
Hitters receive distinct feedback on The most common mistakes are particular pitch location.
mishits in locations their posture landing with too much torso forward
does not allow them to reach. bend at launch and not hitting with a For example, if the hitter can hit a
Especially on pitches low and away specific ball flight intention. line drive to the back of the cage
in the zone, where posture on a pitch up and middle but hits
adjustments are the most Landing with excess torso forward the low pitch for a ground ball, the
significant, hitters become more bend makes it difficult for hitters to ground ball would not be
aware of the movement solutions execute the top-down approach. For considered a successful rep. The
that allow them to set up to hit a a pitch at the top of the zone,hitters hitter will learn what adjustments
pitch in one area of the zone and must extend the torso during the are needed to achieve high-quality
adjust to another location. swing phase and make contact with batted balls on all pitch locations by
side bend that does not equal or paying close attention to precise ball
The “top-down” approach is the exceed torso forward bend at launch. flight goals.
leading strategy hitters begin to This swing characteristic can be

10
Smash Bat
Purpose: believe that reducing speed and limiting
The smash bat, especially paired overall motion will give them a better
with hitting PlyoCare Balls™, attacks chance to make contact and limit error.
bat path and feel for making consistent,
flush contact. When hitters slow down and reduce
movement too much, the hands and
The smash bat overloads the precision arms begin to take over too early,
required to hit a baseball or Plyo Ball ™ resulting in a push pattern. The push
square. After a few reps with the skinny pattern reduces speed and limits swing
bat, hitters tend to make quick depth. Subsequently, hitters have less
adjustments to their rhythm, timing, room for error to make contact and rely
and bat path. on their ability to time up the pitch
perfectly.
Like movement adjustments seen with
the bazooka bat, hitters will begin to Hitters have an advantage when their bat
sequence their upper body more moves through the zone at attack angles
efficiently and initiate the swing phase that roughly match the descent angle of
with a connected torso, lead shoulder, the pitch. A hand-dominant push pattern
and hands. In turn, hitters develop a will limit their ability to do so.
higher room for error bat path capable
of squaring the ball up at many At first, making flush contact with the
different locations and contact depths. smash bat can be a frustrating
experience. Hitters who maintain their
Common Mistakes: focus on hitting the center of the ball,
When hitters struggle to make flush producing a specific ball flight, and
contact, one of the first adjustments making adjustments to their bat path
they will make is to lower their effort after unsuccessful reps, tend to improve
level and reduce movement in the their bat-to-ball skills and get the most
load and stride phase. Naturally, hitters out of the smash bat.

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Basics of Bat Sensors
Bat Sensors, like Blast Motion, are an contact in relation to the ground. In
essential tool for the assessment, other terms, if you have a bat path
training, and overall development that works downhill at contact, you
process for hitters. It is the easiest will produce a negative attack angle.
tool to gauge Bat Speed and other Conversely, if you swing steeply
metrics that make it easier to uphill, you will produce a positive
identify which type of programming attack angle. If you swing perfectly
a hitter should be receiving and flat, your attack angle should be right
what metrics that need to be around 0°.
addressed in the hitter's
development process. An example of how to put these
metrics to use to produce better ball
With Exit Velocity and Launch Angle flight would go something like this:
being the two most prominent Our recommended Attack Angle
metrics in batted ball flight, what range is -4 to 16 degrees. Why? This
metrics can we take from a bat gives us the widest range of
sensor to help us achieve more matching descent angle of pitches
optimal ball flight? Exit Velocity and still squaring balls up at good
is most directly correlated to Bat Launch Angles. Basically, if I want
Speed. Simply put, if I can swing the to square the ball up,
bat faster, I can hit the ball harder. I want my Attack
Angle to be as close to
Lots of things go into the launch matching the Pitch
angle created at bat-ball collision, Descent Angle as
but the most telling of those metrics possible.
is Attack Angle. Attack Angle tells us
the angle the bat is traveling at

12
GLOSSARY

Hit it Flush High Pull coverage. The object of this is to be able to tell
The focus here is to make as good of contact as Pretty simple here. This is focusing on having a the tosser where the ball crossed (1 being inside
possible. No slice, no hook. Pure, flush contact. ball flight goal to the pullside of the field at a high black, 7 being outside) and along the way
launch angle. learning plate discipline.
Shuffle Swings
The object here is to move as fast as you can, Low Launch Hot Zone
shuffling towards the pitcher, and swinging Pretty simple here. This is focusing on having a low Very similar to the 4-ball drill but this is
the bat as fast as you can. ball flight goal to all parts of the field, while approach based. You won’t place balls in front
maintaining the goal of hitting it hard. of the plate, so you have to hunt your hot zone
Depth Ladder as you would in a 2-0 count. The object here is
The setup is to set 3 balls at different points of High Launch to learn yourself and develop an approach in
contact. One out front, one at the front of the Pretty simple here. This is focusing on having a plus counts.
plate, one at the middle of the plate. The object high ball flight goal to all parts of the field, while
here is to be able to hit balls hard at multiple maintaining the goal of hitting it hard. See It Up
points of contact. This is going to be similar to the 2k drill but
2k Count approach-based. In this drill you are going to
High, Middle, Low When you start your round, go into it with the hunt the pitch up and adjust to
The setup here is to hit pitches in the high, mindset that you are in a two-strike count. everything down. This makes it easier to cover
middle, and low parts of the zone. So, either set Punish mistakes, fight off good pitches, work to put the high-fastball that pitchers like to use in 2k
up the tee to these heights, or have the the ball in play with solid contact. counts, while also not chasing offspeed down
machine/tosser feed in these locations. below the zone.
2-0 Count
Around The World When you start your round, go into it with the Hunt A Zone
The object of this drill is to be able to hit the mindset that each pitch you are in a 2-0 count. You In this drill, you are working on hunting a
ball hard to all fields. Much like this drill in are looking to do damage here. Get a pitch you can specific portion of the plate. For example, I’m
basketball, the hitter will start with a ball flight crush, lay off anything else. Hit it hard and hit it far. going to hunt low and in. I should be able
goal to either right or left field, and work their to crush all pitches that show up there and I
way around to the other side of the field. It is 4-Ball Plate should be laying off anything that isn’t in that
important that the point of contact reflects the Start by placing 4 balls across the front of the plate, zone.
ball flight goal. For example, if you are hitting covering the middle portion of the zone. The object
the ball to right field, you should have the tee/ here is similar to the 2-0 count. Hunt balls over the Hunt A Pitch
tosser on the outside part of the plate. middle of the plate and do damage. Additionally, In this drill, you should be zeroed in on a
there should be some form of feedback from the specific pitch type. For example, if you are
Low Oppo hitter or tosser on which ball the pitch crossed. (1 looking for a curveball, you should be hitting
Pretty simple here. This is focusing on having a being middle-in, 4 being middle-out) those hard, while laying off of anything that
ball flight goal to the opposite side of the field isn’t a curveball.
at a low launch angle. 7-Ball Plate
Place 7 balls across the front of the plate. This is
similar to the 2k Count and understanding plate

13
6-8 WEEK
OFF SEASON
HITTING PROGRAM

Phase Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Test Week 1 Off Bat Speed A Off Bat Speed B Hybrid Off Competition

Week 2 Off Bat Speed B Bat to Ball A Bat Speed A Bat to Ball A Hybrid Competition

Week 3 Off Bat Speed B Bat to Ball B Bat Speed A SD A Hybrid Competition
Skill Building
Week 4 Off Bat Speed B Bat to Ball A Bat Speed A Bat to Ball B Hybrid Competition

Week 5 Off Bat Speed B Bat to Ball B Bat Speed A SD B Hybrid Competition

Re-Test Week 6 Off Bat Speed A Off Bat Speed B Hybrid Off Competition

Blend to Competition Week 7 Off Hybrid Bat to Ball A Bat Speed A SD B Competition Competition
(if ramping up into
season) Week 8 Off Hybrid Bat to Ball A Bat Speed B SD B Competition Competition

14
Workouts

Bat Speed Swing Decisions

Bat speed days are meant to (almost) Swing decision days encompass the
completely separate the intention of hitting standard drills and principles of a skill-based
the ball flush and moving the bat as fast as workout but direct the hitter’s attention to
you can. The concepts are the same as pitch location, along with an accompanying
pitching. By swinging slightly over/ ball flight goal. In addition to nudging the
underweighted implements at absolute hitter towards strike zone feedback, swing
maximum intent, we develop more efficient decision days also focus on executing an
motor unit recruitment patterns for faster approach. An "approach" in this case is
bat speeds. defined as looking for a certain area of the
zone, or a certain pitch type with a specific
Competition ball flight goal attached. We believe having
Competition days are thought of as the an approach is important because reducing
standard "skill-focus" day and allow the options beforehand can increase a hitter's
ability to program a workout that hits all reaction time therefore improving force
areas of the Big 3, acts as a pre-game BP, and production, power output, and overall
a medium to program live at-bats or short performance.
box.
Hybrid
Bat to Ball Hybrid days combine the warm-up and
Bat to ball days are highly technical days skill work of a skill-focused day with a few
with the sole focus of improving one's ability rounds of high-intent bat speed work off of
to make contact, and specifically, make flush the tee or flips to start a hitter's skill work.
contact. The signature of bat to ball days are Hybrids are used as a way to program high
the use of mini-plyos and skinny bats + intent weighted bat swings without the
lower intensity swings to represent the fatigue and potential longer recovery times of
speed/ accuracy trade-off we tend to see a pure bat speed day. Hybrids are also
with smash factor/talent level. useful for a hitter's on-ramping period.

15
Bat Speed A (Regular/Constraint)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Step Backs Short Bat Hitting Plyo Tee or Flips 1 10 60-75%

Hook ‘Em Long Bat Hitting Plyo Tee or Flips 1 10 75-85%

Walk Throughs Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Regular Weighted Bats Baseball Tee or Flips 1 12 80-95%

Regular Barrel Load Baseball Tee or Flips 1 6 95-100%

Regular Handle Load Baseball Tee or Flips 1 6 95-100%

Regular Underload Baseball Tee or Flips 2 6 95-100%

Regular Game Bat Baseball Tee or Flips 1 6 95-100%

2-0 Count Game Bat Baseball BP or Machine 4 5 Game Like

16
Bat Speed B (Body Speed)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Step Backs Short Bat Hitting Plyo Tee or Flips 1 10 60-75%

Hook ‘Em Long Bat Hitting Plyo Tee or Flips 1 10 70-80%

Walk Throughs Weighted Bats Hitting Plyo Tee or Flips 1 12 70-80%

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Walk Throughs Weighted Bats Baseball Tee or Flips 1 8 80-95%

Shuffle Swings Barrel Load Baseball Tee or Flips 1 4 95-100%

Shuffle Swings Handle Load Baseball Tee or Flips 1 4 95-100%

Shuffle Swings Underload Baseball Tee or Flips 2 4 95-100%

Shuffle Swings Game Bat Baseball Tee or Flips 1 4 95-100%

2-0 Count Game Bat Baseball BP or Machine 4 5 Game Like

17
Bat to Ball A (Bat Control)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 60-75%
Low
Around the
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 70-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Smash Bat Mini Hitting Plyo BP or Machine 2 6 Game Like

Low Oppo Game Bat Baseball BP or Machine 2 5 Game Like

High Pull Game Bat Baseball BP or Machine 2 5 Game Like

Low Launch Game Bat Baseball BP or Machine 2 5 Game Like

High Launch Game Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

18
Bat to Ball B (Differential)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 60-75%
Low
Around the
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 70-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Smash Bat Mini Hitting Plyo BP or Machine 2 6 Game Like

Hit it Flush Random Bat Baseball BP or Machine 2 5 Game Like

Low Launch Random Bat Baseball BP or Machine 2 5 Game Like

High Launch Random Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

19
Hybrid

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Step Backs Weighted Bats Baseball Tee or Flips 1 12 80-95%

Hook ‘em Weighted Bats Baseball Tee or Flips 1 12 95-100%

Walk Throughs Underload Baseball Tee or Flips 1 6 95-100%

Hit it Flush Game Bat Baseball BP or Machine 1 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

2-0 Count Game Bat Baseball BP or Machine 2 5 Game Like

20
Swing Decisions A (Strike Zone Feedback)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Game Bat Baseball BP or Machine 2 5 Game Like

4 Ball Plate Game Bat Baseball BP or Machine 2 5 Game Like

7 Ball Plate Game Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

2-0 Count Game Bat Baseball BP or Machine 2 5 Game Like

21
Competition

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Smash Bat Mini Hitting Plyo Tee or Flips 2 6 Game Like

Low Oppo Game Bat Baseball BP or Machine 2 5 Game Like

High Pull Game Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

2-0 Count Game Bat Baseball BP or Machine 2 5 Game Like

At-Bats Game Bat Baseball BP or Machine 3 5 Game Like

22
6 WEEK
IN SEASON
PROGRAM: GENERAL

Phase Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Week 1 Off Hybrid Bat to Ball A Competition SD A Bat Speed B Competition

Week 2 Off Bat Speed A Bat to Ball B Competition SD B Hybrid Competition

Week 3 Off Hybrid Bat to Ball A Competition SD A Bat Speed B Competition

Skill and Speed
Maintenance
Week 4 Off Bat Speed A Bat to Ball B Competition SD B Hybrid Competition

Week 5 Off Hybrid Bat to Ball A Competition SD A Bat Speed B Competition

Week 6 Off Bat Speed A Bat to Ball B Competition SD B Hybrid Competition

23
Bat Speed A (Regular/Constraint)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Step Backs Short Bat Hitting Plyo Tee or Flips 1 10 60-75%

Hook ‘Em Long Bat Hitting Plyo Tee or Flips 1 10 75-85%

Walk Throughs Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Regular Weighted Bats Baseball Tee or Flips 1 12 80-95%

Regular Barrel Load Baseball Tee or Flips 1 6 95-100%

Regular Handle Load Baseball Tee or Flips 1 6 95-100%

Regular Underload Baseball Tee or Flips 2 6 95-100%

Regular Game Bat Baseball Tee or Flips 1 6 95-100%

2-0 Count Game Bat Baseball BP or Machine 4 5 Game Like

24
Bat Speed B (Body Speed)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Step Backs Short Bat Hitting Plyo Tee or Flips 1 10 60-75%

Hook ‘Em Long Bat Hitting Plyo Tee or Flips 1 10 70-80%

Walk Throughs Weighted Bats Hitting Plyo Tee or Flips 1 12 70-80%

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Walk Throughs Weighted Bats Baseball Tee or Flips 1 8 80-95%

Shuffle Swings Barrel Load Baseball Tee or Flips 1 4 95-100%

Shuffle Swings Handle Load Baseball Tee or Flips 1 4 95-100%

Shuffle Swings Underload Baseball Tee or Flips 2 4 95-100%

Shuffle Swings Game Bat Baseball Tee or Flips 1 4 95-100%

2-0 Count Game Bat Baseball BP or Machine 4 5 Game Like

25
Bat to Ball A (Bat Control)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 60-75%
Low
Around the
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 70-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Game Bat Baseball BP or Machine 2 6 Game Like

Low Oppo Game Bat Baseball BP or Machine 2 5 Game Like

High Pull Game Bat Baseball BP or Machine 2 5 Game Like

Low Launch Game Bat Baseball BP or Machine 2 5 Game Like

High Launch Game Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

26
Bat to Ball B (Differential)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 60-75%
Low
Around the
Smash Bat Mini Hitting Plyo Tee or Flips 1 12 70-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Smash Bat Mini Hitting Plyo BP or Machine 2 6 Game Like

Hit it Flush Random Bat Baseball BP or Machine 2 5 Game Like

Low Launch Random Bat Baseball BP or Machine 2 5 Game Like

High Launch Random Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

27
Hybrid

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Step Backs Weighted Bats Baseball Tee or Flips 1 12 80-95%

Hook ‘em Weighted Bats Baseball Tee or Flips 1 12 95-100%

Walk Throughs Underload Baseball Tee or Flips 1 6 95-100%

Hit it Flush Game Bat Baseball BP or Machine 1 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

2-0 Count Game Bat Baseball BP or Machine 2 5 Game Like

28
Swing Decisions A (Strike Zone Feedback)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Game Bat Baseball BP or Machine 2 5 Game Like

4 Ball Plate Game Bat Baseball BP or Machine 2 5 Game Like

7 Ball Plate Game Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

2-0 Count Game Bat Baseball BP or Machine 2 5 Game Like

29
Swing Decisions B (Approach)

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Game Bat Baseball BP or Machine 1 5 Game Like

Hot Zone Game Bat Baseball BP or Machine 2 5 Game Like

See it Up Game Bat Baseball BP or Machine 2 5 Game Like

Hunt a Zone Game Bat Baseball BP or Machine 2 5 Game Like

Hunt a Pitch Game Bat Baseball BP or Machine 2 5 Game Like

30
Competition

Warm-up

Drill Bat Ball Environment Sets Reps Intensity

Offset Rotation Weighted Bats Hitting Plyo Tee or Flips 1 12 60-75%

Depth Ladder Short Bat Hitting Plyo Tee or Flips 1 12 60-75%

High, Middle,
Long Bat Hitting Plyo Tee or Flips 1 12 70-80%
Low
Around the
Weighted Bats Hitting Plyo Tee or Flips 1 12 75-85%
World

Skill Work

Drill Bat Ball Environment Sets Reps Intensity

Hit it Flush Smash Bat Mini Hitting Plyo Tee or Flips 2 6 Game Like

Low Oppo Game Bat Baseball BP or Machine 2 5 Game Like

High Pull Game Bat Baseball BP or Machine 2 5 Game Like

2k Count Game Bat Baseball BP or Machine 2 5 Game Like

2-0 Count Game Bat Baseball BP or Machine 2 5 Game Like

At-Bats Game Bat Baseball BP or Machine 3 5 Game Like

31
Fundamentals
When it comes to physical training and lifting for hitters, there are a wide variety of Almost all exercises we perform in the
considerations that go into their programs. On the strength side, most of the training weight room setting are going to fall
methods and adaptations are going to be fairly general in terms of their direct under GPE or SPE and aren’t
application to sport. necessarily specific to baseball, but
rather should be specific to the
A great way to conceptualize this is using Bondarchuk’s Pyramid of exercise athlete’s needs. This means that very
classification, shown below. An athlete’s program should address each layer of the few exercises in this program will look
pyramid in varying degrees. The factors determining those degrees are time of year, like anything a player does on the field.
age, their training experience, and other individual athlete characteristics/needs. Instead, they will be prepping the body
to perform at the highest level in games.

Key Considerations

As mentioned above, there are many

factors that go into an athlete's
training program. Among the most
important of these are athlete goals,
age, and training experience along with
the time of year or how close they are to
playing in games.

For this program, we’ll focus on the

needs of a high school or young college
baseball field. Typically, the younger an
athlete is the more general their needs
are, as their focus should be more on
long-term development and goals than
immediate results in competition.

32
 on speed, Olympic lift variations, loaded
If you want to play college
jumps, and plyometric training along with
baseball it is going to be extremely
sprinting.
important to build a body that is
capable of playing college
With high school athletes, we want to use
baseball. our compound lifts to build strength and
cause hypertrophy (muscle growth). To
achieve this, focusing on speed rather than
In the gym at Driveline, our average weight with those won’t be ideal. We do
college baseball player weighs 17lbs program some amount of Olympic lifts and
more than our average high school loaded jumps for our athletes, but we prefer
player and is 24% stronger (measured in to devote as much weight room time as
the Isometric Mid-Thigh Pull). It reasons possible to building foundational
then that prioritizing increasing lean- movement patterns to set them up for
body mass and strength are good places long-term success.
to start for a young athlete. With the role
strength training plays in those, it is clear This considered, sprinting and plyometric
why weight lifting for hitters is so crucial. exercises are our primary methods
of increasing power for high school hitters.
Along with size and strength, another Training this way also helps get the body
big gap between average high school ready to meet the explosive in-game
and college athletes is their explosive demands they’ll see on field. When starting
strength. In-gym college athletes test any training program that includes weight
about 21% higher lower-body power in lifting for hitters, being able to accurately
our jump testing. With this in mind, it evaluate your strengths and weaknesses
will also be important for young hitters in these areas takes any program to the
to increase their explosive strength. next level. This is a big advantage of going
Some common ways to do this are through our strength assessment and
performing compound lifts with a focus training with us in-gym or online.

33
The Program

This 6-week strength program prioritizes strength and size, with a higher focus
on muscular hypertrophy than the 6-week program for hitters, along with modified
dynamic and sprinting work to progress towards higher on-field sprinting
demands. If you have prior experience squatting and a qualified strength coach to
monitor your technique, you should substitute a barbell front squat in place of the
goblet squat on day one. RIR means Reps In Reserve, so a set of 5 with a 2RIR load
would mean to use a weight that you could complete 7 reps with before failing.
This program would be ideal for a hitter with less than two years of lifting
experience that is at least two months away from their season starting.

In-Season Considerations

Lifting in season is essential to maximizing both on-field performance and long

term development. Hitter lifting in season must be programmed with the
consideration of their daily competition demands, which could be as little as 2-3
games per week for a high school season or as many as multiple games during a
week with weekend tournaments for summer ball.

With this in mind, we like to focus on fundamental compound lifts developing

strength and maintaining lean mass, and reduce some of the weight room work
that will already get covered on the field, such as reducing medicine ball throws
since hitters will already be training their rotational volume in the form of swinging
the bat in the cage, bp, and in game. Once again, a more experienced lifter who
has access to a qualified strength coach can barbell front squat on day one in place
of the goblet squat.

34
At-Home Modifications

Restating our recommendations for athletes that don’t have access to the
facilities necessary for the above programs:

This is where it is important to view the exercises in the program not as

absolutes, but as ways to achieve a particular desired outcome. For example,
the objective of the squat in lift one is to build lower body strength in a range
that will achieve some degree of hypertrophy. If you don’t have a barbell
with enough weights, this could become a goblet squat using a dumbbell or
kettlebell; and if those options also aren't available then finding ways to build
some kind of load such as a backpack full of books and then making
changes to the squat to make it more challenging with the lighter load.
Some easy ways to do this are:

Longer eccentric tempos (going slower on the way down)

Pausing at the bottom of the rep
Increasing the number of reps
Switching to a unilateral variation like a lunge

It is important to note that while these methods can be an effective “next

best thing”, you will still be missing key benefits if the loads aren’t
consistently heavy enough so prioritize finding gym access as soon as you
are able.

35
Off-Season
Lifting
This 6-week strength program is focused on
gaining strength and size along with an increase
in lower body power/speed for a hitter with less
than two years training experience. A lifter with
adequate experience and access to a qualified
strength coach can substitute a barbell front
squat in place of the goblet squat on day one for
more of a challenge. RIR means Reps In Reserve,
so a set of 5 with a 2RIR load would mean to use
a weight that you could complete 7 reps with
before failing.

36
Off-Season Lifting

Day 1

Weeks 1-3 Weeks 4-5 Week 6

Series Exercise Intensity/Load Rest (After set)
Sets and Reps

Rudiment Hops (linear) Moderate 1min 2x5yds ea 2x5yds ea 2x5yds ea

Single Leg Bounds Moderate 1min 1x10yds ea 1x10yds ea 1x10yds ea

Plyometric/
Sprint work
Lateral 5-10-5 Near Maximal 1.5min 2x1ea 2x2ea 1x1ea

Walk in to Sprint Start Near Maximal 1min 2x15yds ea 3x15yds ea 1x15yds ea

A1 Medball Rotational Slams 6-8lbs 1min 3x3ea 3x4ea 3x3ea

A2 Kettlebell Swings 2-3RIR 1min 3x10 3x8 3x8

B1 Goblet Squat 2-3RIR 2min 3x8 4x8 3x8

B2 Inverted Row Bodyweight 1min 3x10 4x10 3x8

C1 Weighted Pushup 2-3RIR 2min 3x8 4x8 3x8

C2 Landmine RDL 2-3RIR 1min 3x10 4x8 3x8

D1 DB Reverse Lunges 3RIR 2min 3x12ea 3x10ea 2x10ea

D2 Farmer's Carry Near Maximal 1min 3x20yds 3x15yds 2x15yds

37
Off-Season Lifting

Day 2

Weeks 1-3 Weeks 4-5 Week 6

Series Exercise Intensity/Load Rest (After set)
Sets and Reps

Pushup Sprint Starts Near Maximal 1.5min 2x15yds ea 3x15yds ea 2x15yds ea

Medball Step Behind Scoop

6-8lbs 1min 2x3ea 2x4ea 2x2ea
Plyometric/ Toss
Sprint work
Double Heiden to Sprint Near Maximal 1.5min 2x10yds ea 3x15yds ea 2x10yds ea

HK Medball Slam to Double

6-8lbs 1min 2x2ea 3x2ea 2x1ea
Heiden

A1 Landmine Lateral Lunge 2-3RIR 2min 3x5ea 4x5ea 3x5ea

A2 Neutral Grip Pullups Bodyweight 1min 3x4-6 3x6-8 3x4-6

Half Kneeling DB Overhead

B1 3RIR 2min 3x10yea 3x8ea 2x8ea
Press

B2 Wide Stance Cable Chop 2RIR 1min 3x8ea 3x6ea 2x6ea

C1 DB Split Squat Iso Holds Near Maximal 2min 2x30s ea 3x20s ea 2x20s ea

C2 Yoga Pushups Bodyweight 1min 2x6-8 3x8 2x8

D1 Cable External Rotations 3-4RIR 1min 3x12ea 3x12ea 2x12ea

D2 Shoulder Internal Rotation Iso Near Maximal 1min 3x10seconds ea 3x10seconds ea 2x10seconds ea

38
Off-Season Lifting

Day 3

Weeks 1-3 Weeks 4-5 Week 6

Series Exercise Intensity/Load Rest (After set)
Sets and Reps

RHS (lateral) Moderate 1min 2x5yds ea 2x5yds ea 2x5yds ea

Shuffle 5-10-5 Near Maximal 2min 2x1ea 3x1ea 2x1ea

Plyometric/
Sprint work
Shuffle to Sprint Near Maximal 1.5min 2x20yds ea 3x20yds ea 1x20yds ea

Sprint Starts Near Maximal 1min 2x5yds ea 3x5yds ea 2x5yds ea

A1 Trapbar Deadlift 2RIR 2min 3x4 4x4 3x4

A2 Deadbugs Bodyweight 1min 3x5ea 3x5ea 2x5ea

B1 Half Kneeling Landmine Press 2RIR 1.5min 3x7ea 3x5ea 2x5ea

B2 DB Bulgarian Split Squats 2-3RIR 1.5min 3x7ea 3x5ea 2x5ea

C1 DB SL Glute Bridge 2-3RIR 1min 3x10ea 3x8ea 2x8ea

C2 Half Kneeling High Cable Row 2RIR 1min 3x8ea 3x6ea 2x6ea

D1 Prone T Holds Bodyweight 1min 3x20s ea 3x25s ea 2x25s ea

D2 Suitcase Carry Near Maximal 1min 3x10yds ea 3x10yds ea 2x10yds ea

39
In-Season
Lifting
This 6-week strength program is focused on gaining
some strength and maintaining size in-season along
with an increase in lower body power for a pitcher
with less than two years training experience. A lifter
with adequate experience and access to a qualified
strength coach can substitute a barbell front squat
in place of the goblet squat on day one for more of
a challenge. RIR means Reps In Reserve, so a set of
5 with a 2RIR load would mean to use a weight that
you could complete 7 reps with before failing.

40
In-Season Lifting

Day 1

Weeks 1-3 Weeks 4-5 Week 6

Series Exercise Intensity/Load Rest (After set)
Sets and Reps

Rudiment Hops (linear) Moderate 1min 2x5yds ea 2x5yds ea 2x5yds ea

Single Leg Bounds Moderate 1min 1x10yds ea 1x10yds ea 1x10yds ea

Plyometric/
Sprint work
Lateral 5-10-5 Near Maximal 1.5min 2x1ea 2x2ea 1x1ea

Walk in to Sprint Start Near Maximal 1min 2x15yds ea 3x15yds ea 1x15yds ea

Medball Vertical Scoop Toss 10-16lbs 2min 2x3 3x3 2x3

A1 Goblet Squat 2-3RIR 2min 3x8 4x8 3x8

A2 Inverted Row Bodyweight 1min 3x10 4x10 3x8

B1 Landmine RDL 2-3RIR 1min 3x10 4x8 3x8

B2 Weighted Pushup 2-3RIR 2min 3x8 4x8 3x8

C1 DB Reverse Lunges 3RIR 2min 3x12ea 3x10ea 2x10ea

C2 Farmer's Carry Near Maximal 1min 3x20yds 3x15yds 2x15yds

41
In-Season Lifting

Day 2

Weeks 1-3 Weeks 4-5 Week 6

Series Exercise Intensity/Load Rest (After set)
Sets and Reps

Pushup Sprint Starts Near Maximal 1.5min 2x15yds ea 3x15yds ea 2x15yds ea

Plyometric/ Double Heiden to Sprint Near Maximal 1.5min 2x10yds ea 3x15yds ea 2x10yds ea
Sprint work
HK Medball Slam to Double
6-8lbs 1min 2x2ea 3x2ea 2x1ea
Heiden

A1 Landmine Lateral Lunge 2-3RIR 2min 3x5ea 4x5ea 3x5ea

A2 Neutral Grip Pullups Bodyweight 1min 3x4-6 3x6-8 3x4-6

Half Kneeling DB Overhead

B1 3RIR 2min 3x10yea 3x8ea 2x8ea
Press

B2 Wide Stance Cable Chop 2RIR 1min 3x8ea 3x6ea 2x6ea

C1 DB Split Squat Iso Holds Near Maximal 2min 2x30s ea 3x20s ea 2x20s ea

C2 Cable External Rotations 3-4RIR 1min 3x12ea 3x12ea 2x12ea

42
In-Season Lifting

Day 3

Weeks 1-3 Weeks 4-5 Week 6

Series Exercise Intensity/Load Rest (After set)
Sets and Reps

RHS (lateral) Moderate 1min 2x5yds ea 2x5yds ea 2x5yds ea

Shuffle 5-10-5 Near Maximal 2min 2x1ea 3x1ea 2x1ea

Plyometric/
Sprint work
Shuffle to Sprint Near Maximal 1.5min 2x20yds ea 3x20yds ea 1x20yds ea

Sprint Starts Near Maximal 1min 2x5yds ea 3x5yds ea 2x5yds ea

A1 Trapbar Deadlift 2RIR 2min 3x4 4x4 3x4

A2 Deadbugs Bodyweight 1min 3x5ea 3x5ea 2x5ea

B1 Half Kneeling Landmine Press 2RIR 1.5min 3x7ea 3x5ea 2x5ea

B2 DB Bulgarian Split Squats 2-3RIR 1.5min 3x7ea 3x5ea 2x5ea

C1 DB SL Glute Bridge 2-3RIR 1min 3x10ea 3x8ea 2x8ea

C2 Half Kneeling High Cable Row 2RIR 1min 3x8ea 3x6ea 2x6ea

D1 Prone T Holds Bodyweight 1min 3x20s ea 3x25s ea 2x25s ea

D2 Suitcase Carry Near Maximal 1min 3x10yds ea 3x10yds ea 2x10yds ea

43