by Brett Holland, PT, DPT, CSCS 09/15/2015
Did you know you could increase your bat speed by 6-10% using weighted implement training [1]
Increased Bat Speed Results In:
•Increased ball distance
•Increased decision making time (allows a hitter to wait longer)
What is Weighted Implement Training?
•Weighted implement training is a sport specific training program using heavier (overloaded) and lighter (underloaded) bats in comparison to your game bat.
Key Points:
•The father of weighted implement training is Coop DeRenne, I highly suggest reading his book: “The Scientific Approach to Hitting” for more information on weighted implement training
•Research suggests you should stay within 12% of your game bat to prevent bad habits and improve bat speed [1]
•Adequate rest is required between sets to prevent fatigue and poor technique
•In laymen’s terms, swinging a slightly heavier bat works to develop strength while swinging a slightly lighter bat develops speed [1]
•Weighted implement training can be incorporated into dry swings, soft toss, tee work, and batting practice *batting practice may offer the greatest benefit [1]
Sample Weighted Implement Program:
Anywhere from 2-4 times per week
Typically 150 swings per session in this order: 50 heavy/ 50 light / 50 game bat
For 6-12 weeks
If you swing a 33 inch 30 oz bat this would mean swinging a heavier bat around 31/32 oz and and a lighter bat around 28/29 oz
Where to get over and underloaded bats:
•Most wood bat companies allow you to customize your own bat
References
DeRenne, Coop. The Scientific Approach to Hitting: Research Explores the Most Difficult Skill in Sport. San Diego, CA: U Readers, 2007. Print. https://www.amazon.com/Scientific-Approach-Hitting-Research-Difficult/dp/1609271106/ref=sr_1_1?ie=UTF8&qid=1470022195&sr=8-1&keywords=coop+derenne+book
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