1. Rapid Tee Swings (Light HydroBat, 30% liquid):
- Perform 4 sets of 12 swings. Focus on swinging as fast as possible while maintaining control and balance.
Week 1
Speed Foundation
Goal: Lay the groundwork for increasing bat speed with fast, controlled swings.
2. Overload Drill (Heavy HydroBat, 80% liquid):
- Swing the bat slowly and with control to strengthen muscles and improve bat path. Perform 3 sets of 8 swings.
3. Dry Swings (Medium HydroBat):
- Perform 3 sets of 10 swings, focusing on a consistent barrel path and follow-through.
Week 2
Power Development
Goal: Enhance lower-body engagement and generate explosive power in swings.
1. Heavy Tee Work (Heavy HydroBat):
- Perform 5 sets of 10 swings, focusing on driving the ball with power. Engage your lower body and core to maximize force.
2. Explosive Step-Back Drill (Heavy HydroBat):
- Start in a normal stance, step back with your rear foot to load, then swing explosively. Perform 3 sets of 8 swings.
3. Barrel Path Consistency Drill (Medium HydroBat):
- Adjust the tee for inside, middle, and outside pitches. Perform 3 sets of 10 swings, maintaining consistent barrel control.
Week 3
Endurance Training
Goal: Build swing endurance to maintain power and control through extended practice.
1. Extended Tee Work (Medium HydroBat):
- Perform 5 sets of 20 swings. Focus on maintaining good mechanics as you fatigue.
2. Mixed-Weight Circuit
- Alternate between:
- 8 swings with Heavy HydroBat (80% liquid).
- 12 swings with Medium HydroBat (50% liquid).
- 15 swings with Light HydroBat (30% liquid).Repeat for 3 rounds.
Week 4
Game Ready Application
Goal: Sharpen game-day performance by simulating real at-bat scenarios.
1. Tee To Toss Circuit:
- Start with 10 swings off a tee using Medium HydroBat, transition to 10 swings off front toss, and repeat for 3 rounds.
2. Barrel Accuracy Drill:
- Hit balls to specific field zones (pull side, center, opposite field). Perform 3 sets of 12 swings with a partner tossing pitches.