Bat Speed and Hitting Power Softball-Specific Training Program By Marc O. Dagenais

Transcription

1 Bat Speed and Hitting Power Softball-Specific Training Program By Marc O. Dagenais

2 Published by: M.O. Dagenais & Associates, Inc. Author : Marc O. Dagenais, Softball Peak Performance Coach 154 Charlotte st., Suite C508 Montreal, Quebec, Canada, H2X 4A1 info@softballperformance.com Copyrighted 2007 All rights reserved. These contents may not be shared, forwarded, or transmitted in any form, except for personal use. No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval system without written permission from the author, except for the inclusion of brief quotations in a review. DISCLAIMER Because exercise, nutrition, and food supplements are known to affect people differently depending upon the choices, combinations, intensity, timing, general health, genetics, and effort expended, among other factors over which M.O. Dagenais & Associates, Inc. and SoftballPerformance.com has no control, no guarantee is therefore made as to the outcome or favorable results of any program, product, or information provided herein. User is advised to consult their physician before beginning any function or activity described herein and to obtain such physician s specific approval for the conducting of any activities described herein. In consideration of being provided the materials within, the user of such materials specifically certifies that s/he understands that participation in any function or activity set forth herein involves risks and dangers which could result in serious bodily injury including permanent disability, paralysis, and or death. User understands that such risks and dangers may be caused by their actions or inactions, the action or inaction of others participating in the activity, the condition in which the activity takes place, or the negligence of the releasees, specifically M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and it s agents and employees. With full knowledge, the user fully accepts and assumes all such risks and all responsibility for the losses, injuries, or damages as a result of participation in any activity set forth herein. User further understands and agrees that participation in any activity described herein is at user s own and sole risk. The user hereby releases M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and its agents or employees from any liability, of any kind or nature, resulting from user s use of these materials, programs, or products or participation in any activities described herein.

3 About the Author Marc O. Dagenais, MHK, CSCS, ChPC Softball Peak Performance Coach Marc O. Dagenais is a sought-after peak performance coach and an expert at improving performance, developing talent and helping athletes and teams reach their full potential. He works with softball players to help them turn their athletic talent into extraordinary performances and he consults with coaches on how they can get more out of their players, turn their struggling team around or get an edge over their opponents. Marc has an exceptional combination of softball coaching expertise and sports sciences knowledge which a very rare combo in the world of softball. He has intimate knowledge of what it takes to develop and maintain a high level of performance in athletes. Marc has worked with numerous elite amateur, college and professional athletes including hundreds of softball players. He has also been coaching women's competitive fastpitch softball for almost 20 years and has coached at every level of the game from grassroots to the college and the international level. He has served three years as an Assistant Softball Coach at Simon Fraser University in Burnaby, B.C and he presently works and coaches with the Canadian Women s Softball National Team Program. In addition to having an extensive background as a softball coach, trainer, and consultant, Marc has advanced studies in sport sciences (high performance coaching, sports psychology, and strength and conditioning) and numerous high level certifications. Also, in addition to being an expert strength and conditioning specialist and a high-level softball coach, he is also extremely well-versed in the areas of sports psychology, sports nutrition, and injury management. Graduate Studies (doctoral-level) in Education (sports psychology, sports pedagogy), McGill University Masters of Human Kinetics (MHK), (Coaching Sciences), University of British Columbia Bachelor of Sciences, (Physical Education), University of Montreal Diploma in High Performance Coaching, National Coaching Institute - Vancouver, BC CPCA Chartered Professional Coach (ChPC) NSCA Certified Strength and Conditioning Specialist (CSCS) CAN-FIT-PRO / Twist Conditioning Inc. Master Coach (Sports Conditioning Specialist Certification) CWF - Level 1 Weightlifting Coach NCCP Certified Level IV Softball Coach Red Cross First Aid and CPR Instructor CPMDQ Naturotherapist / Kinesiologist CAN-FIT-PRO Personal Trainer Specialist (PTS) and PRO-Trainer

4 Please Accept My Personal Invitation to Subscribe to The Softball Performance Secrets Journal is a FREE E-zine that reveals the best performance secrets of superstar softball players and coaches. To get you FREE lifetime subscription, simply visit or send a blank to marcdagenais @autocontactor.com.

5 Selection Hitting Mechanics There are several methods the student can choose from to find the proper bat to use. Most important is that they select a bat they can control throughout the swing. One test is to grip the bat at the bottom of the handle with one hand and hold it straight out at shoulder height for 15 seconds. If they can't hold it, the bat is too heavy. They need to go to a lighter bat. Check the hand size. The smaller the hand, the smaller the handle of the bat should be; large hands should use a larger bat handle. Using too heavy a bat will eliminate bat quickness; too light a bat sacrifices power Key Elements 1. Speed production a. Light bat vs. Heavy bat 2. Control of Swing a. Choke vs. no choke 3. Comfort & Confidence Grip In order to have good bat speed and full wrist extension when swinging, the player must utilize the proper grip on the bat. The bottom or guide hand should be down near the knob of the bat. Next and most importantly, make sure the second set of knuckles on each hand are aligned with one another. This will prevent the player from choking the bat into the palm of the top hand. By utilizing this grip, the hitter will be able to get full extension and wrist turn-over on the swing. Key Elements 1. Base of fingers a. One-to-three joint lines from index to little finger 2. "Door knocking" knuckles aligned from index fingers off-line 3. Back arm = extension of bat (Point down to 2nd for proper grip) Balanced, workable stance Weight should be on the balls of the feet, with the feet at least shoulder width apart. The feet should be approximately parallel with the plate. First bend slightly at the waist and then soften knees for body relaxation. Key: can they shift easily back and forth from this position? Shoulders should be level. Never allow the back shoulder to drop. Bat position in stance should be at about 45 degree angle, hands forming an upside V. The head is turned so both eyes can see the ball, head held level, with chin tucked near shoulder The Squared Stance is by far the most popular stance used today. In this stance both feet are the distance from the plate, the toes pointing directly straight ahead and the legs spread shoulder width apart The opened Stance is used primarily by the pull hitter. It allows the hitter more time to see the ball and hit the inside pitch for power. In this stance the front foot is placed farther from the plate than the rear foot. The legs are spread between inches The Closed Stance is used primarily by the opposite field hitter. The batter who just wants to make

6 contact used this stance. In this stance the front foot is placed closer to the plate than the rear foot. The legs are spread apart between inches The wider the base of the stance the better. It allows for a shorter and quicker stride, minimizes lunging, makes it easier to keep the shoulders level at the beginning of the swing and enables the hitter to reduce head movement during the hitting action In coaching hitters the stance always receives a considerable amount of attention. The problem however is that too much attention is placed upon developing a good looking stance and becoming a good looking hitter, while the mechanics of hitting are often overlooked There is no perfect place to stand in the batters box. Each area offers some advantages and disadvantages to the hitter A position deep in the box allows the batter more time to get around on the fastball and to judge the speed and spin on the ball. However this can cause a timing problem for the hitter whose hands drift forward as they begin the stride. The primarily disadvantage of being deep in the box is that the hitter must swing at the drop and curve at the fullest extent of their break A position near the front of the box gives the hitter a little less time to get around on the fastball, but allows them to hit the curve and drop out over the plate Most hitters who swing for power and distance stand fairly deep in the box in order to gain more time to get the bat moving at top speed. Most contact hitters position themselves more toward the front of the box since their swing is shorter and more compact How close a hitter stands to the plate depends upon their quickness with the bat. In order to hit with authority, the bat must make contact with the ball at the sweet spot on the barrel, which is centered approximately 6 inches from the end of the bat Some batters move around the box according to the pitcher and the game situation, while others select the spot that suits them best for most situations and then use that spot consistently. We believe that most hitters should use the position in the box that suits them best most of the time. The consistency will out-weigh any advantages of moving around Key Elements 1. Back foot / back corner of plate 2. Body weight straight down the middle or slightly back (60%) 3. Distance = plate coverage 4. Relaxed Stride (Phase One) Step first then swing. If front foot is foundation, the hitter must get in position to launch the rest of the body. A relatively short stride (3-6 inches) provides better balance, timing and control. Stride with front toe closed so hips don't open too fast. Front shoulder pushes toward the ball. Proper weight shift has occurred if back foot pivots up on toes. This pivot must be made in order for the hips to open. Key Elements 1. Stride onto the ball of the front foot with both feet pointing in the same direction. Front foot DOES NOT face pitcher

7 2. Upper body stops forward movement once front foot makes contact with the ground 3. Hands remain exactly where they started in the batting stance still forming the upside V Initiating the Swing (Phase Two) Weight has to remain slightly back before the hitter shifts forward. They must learn to overcome the lunging factor. Rhythm is created when the bat, shoulders and hips move together initiating the swing Key Elements 1. ONLY rotation of bat, shoulders and hips - NO FORWARD MOVEMENT 2. The knob the bat and the back foot rotate together 3. Begin rotation on the ball of the back foot, bringing the heel high 4. Rotate around the center of the body - straight down through the back thigh. Once completed a straight line can be drawn down from the head, back shoulder, torso and back thigh to the ground 5. Eyes on the ball keeping the chin CLOSE, BUT NOT TOUCHING the shoulder 6. During the entire rotation, the hands remain EXACTLY where they started maintaining the "upside down V" and aligned with the side of the body The Swing (Phase Three) Keep the head down, eyes on the ball. Swing slightly downward on the ball, hips fully rotated open as contact is made (belly button to belly button). Extend arms completely and hit through the ball. Don't roll the wrists at impact. Wrists are square and unbroken at impact, like hitting a tree with an ax. The top wrist will break just a little at impact. Wrist will roll after contact on the follow through The swing must be a comfortable, relaxed natural movement, not one which is tension filled. Probably the biggest fault of the hitter is that they swing too HARD. They don't understand what hitting hard really means. We instruct our hitters to swing as fast as they can with the least amount of effort A quick swing is one that comes from the wrists and hands, and that is where the power is generated, rather than from the upper body. What a player is actually doing when they swing too hard is trying to use more of the body than is needed Key Elements 1. AFTER rotation has begun (Phase Two), Phase three begins with the extension of the back elbow away from the chest pushing the knob of the bat to the ball NOTE: During the swing the back elbow should NEVER make contact with the chest 2. Total bat extension results in a bat position that is close to parallel with the back forearm (this results is a "cocking of the wrist" as well as a smoother swing) 3. At point of contact BOTH arms are straight, parallel to each other and above the chest with the bat a straight extension of the back arm 4. The head and eyes focus straight down the length of the back arm through the index finger to the point of contact with the ball Point of Contact At the point of contact the following items are present

8 1. The arm which were fairly close to the body are now fully extended 2. The wrists have rolled and are beginning to turnover (palm up, palm down) 3. The hips and shoulders have rotated through the rear foot pivot 4. The head has rotated toward the ball 5. The eyes are following the ball onto the bat The Follow Through After completion of the swing and contact has been made, it is very important that the body continue its natural movement. The follow through adds power in the swing as impossible as it sounds by now utilizing the muscles of the back and upper body Summary of Hitting Gripping the Bat a. Grip in fingers, not palm b. Middle knuckles line up c. Hands are relaxed The Stance a. Feet shoulder width or more apart b. Knees soft - set the knees first c. Weight distributed evenly on the balls of the feet The Ready Position a. Bat angled slightly b. Hands positioned at the top of the strike zone c. Arms close to the body d. Hold hands and arms still e. Elbows are bent and close to the body 1. Upside down V The Stride Step a. Short stride - glide soft step (less than 10 inches) b. Stride, but keep weight back until contact c. Front knee and leg are straight on stride d. Pivot on back foot and turn the hip hard The Swing a. Do not begin the swing until the stride foot has been placed upon the ground b. Hip and hand move together in beginning of the swing 1. lead with the knob of the bat c. Bat/Ball contact takes place out in front of the front stride foot (front of plate) d. Should have full arm extension (chin to shoulder) when bat meets ball The Follow Through a. Hips rotate (belt buckle to pitcher) b. Palm up, palm down c. Bat around to shoulder

9 Phase 1 4 Weeks Functional Strength

10 SUGGESTED WEEKLY SCHEDULE Sunday Monday Tuesday Wednesday Thursday Friday Saturday OFF Workout OFF Workout OFF Workout OFF

11 DYNAMIC WARM-UP / MOVEMENT PREPARATION Goal: To prepare the body to perform and prevent injuries Suggested days: Before every workout Instructions: Do each exercise for seconds.

12 RESISTANCE TRAINING Frequency: 3 times a week is ideal on non-consecutive days but 2 days can work as well. Goal: To develop basic functional strength Instructions: Select a challenging weight but it must be done with proper form and safety at all times. Rest 45 seconds between sets. Exercise (Region/Muscles) Lunges (glutes, quads, hamstrings) Diagram Instruction Sets & Reps Tempo & % 1RM Make sure front 3 sets of 12 slow knee stays over on foot each leg Keep torso upright Wall Squat with Ball (quads, glutes, hamstrings) Keep knees over feet Start with the ball in small of the back 2 sets of 15 Slow Hamstrings Curl on a ball (hamstrings) Bench Press (chest, triceps, front shoulder) Put feet on top of ball Squeeze glutes and raise your hips and keep buttocks in the air Pull all the way pushing into the ball with heels Use hands to stabilize body Medium Grip (not too wide) Keep bar above chest Full range of motion Use a spotter if possible 3 sets of 12 2 sets of 10 slow Slow

13 Bent Over DB Row (upper back, biceps) Squeeze shoulder blades as you pull in Keep back flat and abs tight; DO NOT round back. 3 sets of 12 Slow Front Raises (deltoids) If any signs of discomfort, please stop at 90 degree 2 sets of 12 Moderate Heel Raises (calves) Use full range of motion Stand on the balls of your feet 2 sets of 15 Slow Wrist Curls (forearms) Palm facing up Only hand should be moving; stabilize forearms 2 sets of 10 on each side Moderate Jacknives (deep Abdominals, hip flexors) External Rotation (rotator cuff) Feet flat on ball and pull in Maintain back flat Keep abs tight Use light weight Rest elbow on ball 2 set of set of 15 on each side Slow Slow Superman (lower back) Think of reaching out instead of going high 2 sets of 15 Moderate Crunches on Ball (abs) Control speed at all times; sit at the edge of the ball Focus on squeezing your abs 2 sets of 12 Slow

14 POWER TRAINING Frequency: 3 times a week is ideal on non-consecutive days but 2 days can work as well. Goal: To develop basic power Instructions: Select a challenging weight but it must be done with proper form and safety at all times. Rest 60 seconds between sets. Exercise (Region/Muscles) Squat Jumps (lower body) Diagram Instruction Sets & Reps Tempo & % 1RM Need to be 2 sets of 10 reps Explosive explosive off the ground Do 10 consecutives reps

15 FLEXIBILITY Suggested days: After any workout/training session. Goal: To develop flexibility Instructions: Hold to a point of mild tension only. Breath and relax.

16 ANAEROBIC CONDITIONING Aerobic Conditioning Goal: To improve the aerobic endurance Type: Any continuous activity: swimming, cycling, running, stairmaster, in-line skating, etc. Frequency/Days: 3 days a week Duration: 20 minutes Intensity: On a scale from 1 to 10 (1 = very easy, 10 = very hard), your intensity should be between 4-6.

17 Phase 2 6 Weeks Strength/Power Training

18 SUGGESTED WEEKLY SCHEDULE Sunday Monday Tuesday Wednesday Thursday Friday Saturday OFF Resistance Power OFF Resistance Power OFF Training Training Training Training Core Training Conditioning Overload / Underload Training Hitting Practice Core Training Conditioning Overload / Underload Training Hitting Practice Stretching Stretching Stretching Stretching

19 DYNAMIC WARM-UP / MOVEMENT PREPARATION Goal: To prepare the body to perform and prevent injuries Suggested days: Before every workout Instructions: Do each exercise for seconds.

20 Suggested days: Monday - Thursday RESISTANCE TRAINING Goal: To develop specific functional strength prior to convert it into power Instructions: Rest 60 seconds between sets. Focus on proper form. Exercise (Region/Muscles) Single Leg Squat with Ball (quads, glutes, hamstrings) Diagram Instruction Sets & Reps Tempo & % 1RM Go up and down 3 sets of 8-10 Slow on one leg on Keep front knee in each leg line with front toes Single Leg Hamstring Curls on Ball Backward Lunges (Glutes, hamstrings, quads) Ball Push-ups (Chest, triceps, front shoulder) One arm DB Row (upper back, biceps) Dig heel into the ball, then raise buttock up in the air and pull the ball in. Maintain pelvis up in the air Maintain upright position Keep front knee in line with front heel Maintain proper knee alignement Takes a bit of practice Full range of motion Increase the level of difficulty by going from the knee to the lower on the ball Keep back straight Keep elbow tight in Pull up and squeeze shoulder blade 2 x 10 each side 2 sets of 10 each side 3 sets of sets of 8-10 each side Slow Slow Slow Slow

21 Explosive DB Shoulder Press (deltoids) Preacher Curl on Ball (Biceps) Maintain back straight Maintain good abdominal contraction Bent knee a bit and push with knee to move the DB up. Full range of motion 3 sets of 6-8 on each side 2 sets of 8-10 Fast Slow Dips between Benches (triceps, chest) Might be hard on the wrist If too hard, keep feet on the floor 2 sets of 6-10 Slow External Rotation (rotator cuff) Keep elbow at the same level as the shoulder 2 sets of 15 each side Slow DB Wrist Curls (forearms) 2 sets of 12 Slow

22 CORE TRAINING Suggested days: Monday - Thursday Goal: To develop a strong core, vital to solid hitting Instructions: Always focus on engaging your abs in every exercises. Cue is draw belly button in towards spine. Exercise (Region/Muscles) Side Bridge (Quadratus lumbarum, obliques) Diagram Instruction Sets & Reps Tempo & % 1RM Lie on the side on your elbow 2 sets of 10 Raise Hips up and on Slow down slowly each side Full Sit-ups on Ball (abs, hip flexors) DB Swings (Core, lower back) DON T use arm swings to create a momentum Do it slowly, no momentum Make it hard! 2 sets of 12 Use a 10 lbs DB 2 sets of 12 each side SLOW!!!! Moderate Hip Extension (Low back, glutes) Alternated 2 sets of 12 each side Moderate

23 POWER TRAINING Suggested days: Tuesday - Friday Goal: To develop power and quickness Instructions: Rest 90 seconds between sets. Exercise (Region/Muscles) Diagram Instruction Sets & Reps Tempo & % 1RM Lunge and Twist Do a long stride, then lunge, then twist on the side of your stride, then stride on the other leg and repeat. 3 sets of 12 Fast Squat, Throw, get down and chase. Follow instruction of the title 2 sets of 10 throws Explosive Hand Hops Feet on the ball, hands on the ground, do hands hops to work on upper body quickness. Jumps Jump in a continuous manner as high as possible 3 sets of 15 hops Quick 3 sets of 12 jumps Explosive Standing Long Jumps Jump as far as you can 2 sets of 12 jumps Explosive Single Leg Cone Jumps One leg at a time, jump from side to side of a cone as fast as you can 3 sets of 15 on each leg Very Quick Chest Throws Throw the ball from the chest with two hands as far as you can 2 sets of 10 throws Explosive

24 Purpose: To increase bat speed OVERLOAD / UNDERLOAD HITTING PROTOCOL Instructions: Every swing should be a full cut with proper mechanics. You want 100% effort in each swing. Very important to induce adaptations. This protocol takes about 10 minutes to do and needs to be done twice a week to be effective. Equipment: Regular bat Broomstick or very light bat (less than 20 oz) Heavier bat (28-32 oz) Protocol: 3 cycles of: 10 swings with regular bat 10 swings with heavier bat 10 swings with lighter bat 10 swings with regular bat Take a 2 minute break between each cycle. Your goal is to maintain you normal bat speed when swinging the heavier bat, to increase your normal bat speed with the lighter one and to keep the increased bat speed when picking up the regular bat again.

25 FLEXIBILITY Suggested days: After any workout/training session. Goal: To develop flexibility Instructions: Hold to a point of mild tension only. Breath and relax.

26 AEROBIC & ANAEROBIC CONDITIONING Anaerobic Conditioning Goal: To improve anaerobic power Type: Intervals on bike or treadmill or running (sprints) Frequency/Days: Tuesday - Friday (bike or treadmill) Sets: 2 Reps: 5 x 5-7 seconds (all-out) Rest between reps: 30 seconds Rest between sets: 2 min Intensity: Maximal Instructions: You start with one set of 5 reps of 5-7 seconds (rest 30 seconds in between), after you are completed one set, you take a 2 min break. You do that 2 times (sets).

27 Phase 3 6 Weeks Power Training

28 SUGGESTED WEEKLY SCHEDULE Sunday Monday Tuesday Wednesday Thursday Friday Saturday OFF Power / Core Training Hitting Practice Power / Core Training Hitting Practice Power / Core Training Hitting Practice Overload / Underload Training Overload / Underload Training Overload / Underload Training Hitting Hitting Practice Practice Stretching Stretching Stretching

29 DYNAMIC WARM-UP / MOVEMENT PREPARATION Goal: To prepare the body to perform and prevent injuries Suggested days: Before every workout Instructions: Do each exercise for seconds.

30 Suggested days: Monday Wednesday - Friday POWER TRAINING Goal: To convert strength into power Instructions: Be explosive. Maintain good form. Rest seconds between sets. Exercise (Region/Muscles) Diagram Instruction Sets & Reps Tempo Skipping Rope Do a variety of footwork patterns 2 minutes Moderate Backswings Swing the ball from between the legs to over the head back and forth Be sure to be well warmed-up before doing this one. Start slow at the beginning to warmup the back Jump ups Jump onto a bench or a chair and jump down. Do continuously quickly and with power. Minimum ground contact Single Leg Jumps Do continuously back and forth jumping from one foot to other like the pitcher pushoff. Do both legs both ways. 2 x 12 reps Fast 3 x 12 reps Explosive 3 x 10 reps (2 sets of each pattern) Explosive

31 Hand Hops In a push-up position on a ball, hops with the hands in all any directions Chest Passes Can be done with a partner Do a powerful chest pass As hard as possible 3 x 15 reps Quick 2 x 12 reps Explosive Squat Throws If possible, squat and then explode up and throw the ball as high as possible. If no room, do the same thing but hold the ball. Just Extend the arm explosively above the head holding the ball. 2 x 10 reps Explosive Soccer Throws Do powerful soccer throws 2 x 10 reps Explosive Cone Jumps On one leg at a time, jump from side to side of a cone or any other objects. Continuous and quick jumps with minimum ground contact time 2 x 15 reps on each leg Explosive

32 Suggested days: Monday Wednesday - Friday CORE TRAINING Goal: To convert core strength into core power Instructions: Be explosive. Maintain good form. Rest seconds between sets. Exercise (Region/Muscles) Diagram Instruction Sets & Reps Tempo Side Swings Standing, swing the ball from side to side. 2 x 20 reps (total) Very Fast Sit-up and Side-to-Side Holding a medicine ball over head, do a sit-up, then go from side to side touching the ground and lower yourself. Repeat. 3 x 15 reps Very Fast DB Swings Grab a dumbbell starting from the ground and swing from left to right, right to left,etc. 2 x 15 Fast Plate Reachout With a plate, reach out on the opposite site back and forth. 2 x 12 (each side) Fast

33 Purpose: To increase bat speed OVERLOAD / UNDERLOAD HITTING PROTOCOL Instructions: Every swing should be a full cut with proper mechanics. You want 100% effort in each swing. Very important to induce adaptations. This protocol takes about 10 minutes to do and needs to be done twice a week to be effective. Equipment: Regular bat Broomstick or very light bat (less than 20 oz) Heavier bat (28-32 oz) Protocol: 3 cycles of: 10 swings with regular bat 10 swings with heavier bat 10 swings with lighter bat 10 swings with regular bat Take a 2 minute break between each cycle. Your goal is to maintain you normal bat speed when swinging the heavier bat, to increase your normal bat speed with the lighter one and to keep the increased bat speed when picking up the regular bat again.

34 FLEXIBILITY Suggested days: After any workout/training session. Goal: To develop flexibility Instructions: Hold to a point of mild tension only. Breath and relax.

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