⚾ Advanced Baseball & Softball Training

🔥

BAT SPEED
TRAINING
PROGRAM

Unlock Your Most Powerful Swing

12

Week Program

4–8

MPH Avg Gain

3

Core Workouts

📋 Before You Begin

"Increased bat speed leads to greater exit speed — which translates to more power, more distance, more hits, and more bases. Basically more of everything a hitter wants."

— COACH STEVE · COACH STEVE BASEBALL

Welcome to the Bat Speed Training Program — a structured, science-backed system designed to help hitters of all levels add real, measurable miles per hour to their swing. But before you pick up a bat, there are two critical things you need to understand.

⏱️

Wait Longer. Hit Better.

Increased bat speed means you can literally wait longer before committing to swing. More time = better pitch selection. You'll lay off breaking balls, recognize spin earlier, and drive better pitches.

💥

Exit Velocity = Results

Every mph of bat speed you gain translates to real results: harder contact, deeper drives, more hits that find gaps. The math is simple — train speed, get speed, produce at the plate.

⚠️ IMPORTANT — READ BEFORE STARTING

Do NOT start a Bat Speed Training Program before working on your swing mechanics. This program is designed for hitters who have already developed sound body movements and feel confident in their fundamentals. Using a bat speed sensor (Diamond Kinetics or Blast Motion), establish your baseline before you begin so you can accurately track your improvement.

🎯

Coach's Note on Comparison

When measuring bat speed and improving on it, keep your focus on your own improvement — not the numbers of others. Bat speed ranges vary enormously based on age, strength, and skill level. A 14-year-old gaining 6 mph is just as impressive as a pro gaining 3 mph. What matters is YOUR progress.

📏 Exit Velocity Benchmarks

Know Your Numbers

Level	Sport	Target Exit Velo	Visual
Professional	Baseball (wood bat)	100+ mph	100+
Division I College	Softball	75–80 mph	75–80
High School Varsity	Baseball	70–85 mph	70–85
Travel / Youth	Baseball	50–70 mph	50–70

⚗️ The Method

Overload / Underload Science

Today's top athletes use Overload/Underload training to gain an edge. Major League teams and NCAA programs have built off-season programs around this method for both hitters AND pitchers. Here's why it works:

🏋️ OVERLOAD (Heavy)

Builds strength and power in the swing pattern

Recruits more muscle fibers during the swing

Increases force production at contact

Hardens the swing against fatigue during a season

Uses: +4 oz, +9 oz, +12 oz, +16 oz bat weights

⚡ UNDERLOAD (Light)

Trains the nervous system to swing FAST

Improves peak bat speed and quickness through the zone

Reprograms motor patterns for speed and explosiveness

Does NOT alter swing mechanics when used correctly

Uses: 15 oz broom-stick drill, 20–25 oz light bats

🔑

The Key Principle

To become fast and explosive, you must train to be fast and explosive. Quality always wins over quantity. This program combines both methods to build a well-rounded hitter with an optimized swing — and it does NOT alter your mechanics when your fundamentals are solid.

🛠️ Bat Options

Choose Your Training Bats

You have several options to build your bat speed toolkit. The more options you have, the more effective the weight progressions will be. Here are the recommended setups from best to most accessible:

1

SKLZ Ammo Bats or Axe Bat Speed Trainers ⭐ Best Pick

A revolutionary 3-bat system using proven overload/underload technology — the only system designed for use during live batting practice. Includes: Overload (heavy), Underload (light), and Hand-Loaded (extra weight in handle). Provides the most complete stimulus for speed development.

2

Bat Weights / Hitting Jack-It

Donut-style or adjustable bat weights that slide onto your existing bat. Great for adding overload reps without purchasing additional bats. Available in 4 oz, 9 oz, 12 oz, and 16 oz increments used in this program.

3

Mixed Bat Collection

Use bats of different weights from your existing collection. A 15 oz broom-handle or wiffle ball bat handles the lightest underload reps. Extra bats from the equipment room work well for overload sets.

4

Athletic Tape Method

Wrap athletic tape around the barrel (for overload) or the handle (for hand-loaded work) of your existing bat to increase weight in targeted zones. Budget-friendly and surprisingly effective.

📡 Measurement Tools

Track Your Gains

📡

Blast Motion Sensor

Attaches to the knob of your bat. Measures bat speed, attack angle, time to contact, and more. Syncs to your phone via the Blast app in real time.

💎

Diamond Kinetics

Another top-rated swing sensor. Provides similar metrics plus detailed swing path data. Great for tracking week-over-week bat speed gains throughout this program.

📅

Weekly Testing

Test bat speed and exit velocity once per week at the same time and with the same bat. You should start seeing measurable results within 2–3 weeks.

⚠️

Safe for All Ages?

Yes — Overload/Underload training is completely safe when the athlete's mechanics are sound. This should not be the first thing worked on. Build your swing first, then build your speed. The movements must be mastered before loading them with resistance.

📆 Three-Phase Structure

6–12 Week Program Timeline

Weeks 1–3

🟢 Phase 1 — Foundation

Baseline & Weight Acclimation

Establish your baseline bat speed using a sensor. Begin with Workout #1 (Low-to-High Progression). Focus on learning proper movement with added weight. Start at 75% effort. 3–4 sessions/week off-season, 2–3 in-season.

Weeks 4–8

🟡 Phase 2 — Development

Full Overload / Underload Cycle

Rotate all three workouts on a weekly schedule. Introduce heavy ball and light ball variations. Begin tracking weekly gains with your sensor. Maintain 100% reps and full effort on each session. This is where the biggest gains happen.

Weeks 9–12

🔴 Phase 3 — Peak & Transfer

Speed Integration & Live BP

Transition overload/underload reps into live batting practice. Reduce total rep volume but maintain intensity. Focus on carrying your new bat speed into real game swings. Retest and record your final bat speed gain. Celebrate your results.

📅 Weekly Off-Season Schedule

Recommended 7-Day Rotation

Mon

Regular Hitting 🥎

Tue

Workout 1 ⬆️ Low→High

Wed

Regular Hitting 🥎

Thu

Workout 2 ⬇️ High→Low

Fri

Regular Hitting 🥎

Sat

Workout 3 🔄 O/U Mix

Sun

Rest & Recovery 😴

🏆

Off-Season Approach

Run 3–4 workouts/week at 100% reps. This is prime development time. Use the full 6–12 week block as your "spring training" to arrive at the season with max bat speed.

⚾

In-Season Approach

Scale to 2–3 sessions/week with fewer reps to fit your game schedule. Maintenance-mode keeps your gains intact without over-fatiguing your swing muscles before games.

1

LOW → HIGH PROGRESSION

Builds Neural Patterns First, Then Overloads

Primary Goal

Speed → Strength Transfer

Start light to groove your fastest possible swing pattern, then progressively overload to build strength in that same movement. The nervous system learns speed first, then we ask it to work harder. 10 swings per set — scale reps up or down as needed.

L1

LEVEL 1 — OFF THE TEE

10 Swings Per Set · Begin Here

⚾ Baseball / 🥎 Softball

🟢 UNDERLOAD PHASE — Build Speed First

1

10 Game-Like Dry Swings — Extra-light bat (15 oz / broomstick)

ULTRA LIGHT

2

10 Tee Swings — Extra-light bat: Baseball 20–23 oz / Softball 17–18 oz

UNDERLOAD

3

10 Tee Swings — Light bat: Baseball 25–28 oz / Softball 19–22 oz

LIGHT

4

10 Tee Swings — Your game bat: Baseball 30–31 oz / Softball 23–25 oz

GAME BAT

🔴 OVERLOAD PHASE — Build Strength on Pattern

5

10 Tee Swings — Game bat + 4 oz added

+4 OZ

6

10 Tee Swings — Game bat + 9 oz added

+9 OZ

7

10 Tee Swings — Hand-loaded bat (weight at handle)

HAND LOAD

8

10 Tee Swings — Game bat + 12 oz added

+12 OZ

9

10 Tee Swings — Game bat + 16 oz added

+16 OZ

10

10 Tee Swings — Back to game bat — swing FAST and feel the contrast

FINISH FAST

💡

Level 2 Upgrade

Once you're comfortable with Level 1 (Tee), move all of these sets to Front Toss for a greater timing and bat path challenge. The same weight progression applies — just off moving pitches instead of a static tee. Scale reps up or down based on your current ability and fatigue level.

2

HIGH → LOW PROGRESSION

Strength First, Then Unleash Maximum Speed

Primary Goal

Strength → Speed Transfer

Start heavy to pre-fatigue the muscles and activate maximum power, then drop the weight progressively so your fast-twitch fibers fire at full speed. This "contrast" effect produces explosive bat speed at the finish. 15 swings per set — scale as needed.

L1

LEVEL 1 — OFF THE TEE

15 Swings Per Set · 75% Effort on First Set

Warm-Up → Full Speed

🔴 OVERLOAD PHASE — Start Heavy

1

15 Tee Swings — Game bat + 16 oz added @ 75% speed (warm-up body)

75% WARM-UP

2

15 Tee Swings — Game bat + 12 oz added — increase intensity

+12 OZ

3

15 Tee Swings — Game bat + 9 oz added

+9 OZ

4

15 Tee Swings — Game bat + 4 oz added

+4 OZ

5

15 Tee Swings — Hand-loaded bat (weight shifted to handle)

HAND LOAD

🟢 UNDERLOAD PHASE — Unleash Speed

6

15 Swings — Game bat with heavy balls — full effort, maximum speed

HEAVY BALLS

7

10 Swings — Your game bat only — release and feel how fast you can swing

FINISH FAST

🏋️

Why Start Heavy?

Starting with maximum overload pre-activates your fast-twitch muscle fibers. When you drop to your game bat at the end, your nervous system fires at full capacity. The contrast makes your normal bat feel effortless and your bat speed peaks.

⚡

Heavy Balls

Using heavy balls during game-bat swings adds overload to the contact point itself — training your hands and forearms to maintain bat speed through impact. This directly translates to harder contact and better exit velocity.

💡

Level 2 Upgrade

Advance all sets to Front Toss for a live-pitch timing element. Same weight and ball progressions apply — just off moving pitches. The timing challenge forces you to commit to your swing faster, further building speed and decision-making simultaneously.

3

FULL O/U INTEGRATION

The Most Complete Bat Speed Workout

Primary Goal

Complete Speed Optimization

This is the most complete bat speed workout in the program. It combines heavy bats, light bats, heavy balls, and light balls in a single session for maximum neural stimulus. 10 swings per set — your choice of 4, 9, 12, or 16 oz for the weighted sets.

L1

LEVEL 1 — OFF THE TEE

10 Swings Per Set · Full Integration Protocol

🔄 O/U + Ball Variation

⚡ PHASE A — Speed Primer

1

10 Swings — Hand-Weighted Bat — feel the load at the handle, stay fast

HAND LOAD

2

10 Swings — Light Bat: Baseball 25 oz / Softball 19 oz — swing as FAST as possible

SPEED

🏋️ PHASE B — Overload + Game Bat Contrast

3

10 Tee Swings — Game bat + weight of choice (4, 9, 12, or 16 oz)

OVERLOAD

4

10 Tee Swings — Game bat only — feel the contrast and swing MAX speed

CONTRAST

🟢 PHASE C — Ball Variation + Final Speed Flush

5

10 Swings — Hand-Weighted Bat + Heavy Balls — double overload

DOUBLE OL

6

10 Swings — Light Bat (25 oz/19 oz) + Light Balls — double underload, MAX speed

DOUBLE UL

7

10 Tee Swings — Game bat only — swing with intention and game-speed effort

GAME FEEL

8

10 Tee Swings — Game bat + weight choice + Heavy Balls

OVERLOAD+

9

10 Tee Swings — Game bat + Light Balls — carry your speed into real contact

LIGHT BALLS

10

10 Tee Swings — Game bat + real baseballs or softballs — this is your game swing

GAME SWING

🎯

Level 2 Upgrade: Front Toss

Graduate all sets from the tee to Front Toss for live-pitch timing. This is the most game-realistic version of the workout and directly transfers your bat speed gains into real at-bats. Same sets, same progressions — now with a moving ball and a decision to make.

❓ Frequently Asked Questions

Get Your Questions Answered

How much can I realistically gain in 1–2 months?

Most players should be able to make gains of 4–8 mph fairly easily. However, results depend heavily on age and current skill level. A high school sophomore swinging 50 mph has much more room to grow than a professional hitter already at 84 mph. High school hitters have been seen gaining 10+ mph in both bat speed and exit velocity using this program.

Is Overload/Underload Training safe for younger players?

Yes — it is completely safe when the athlete's mechanics are sound and prepared. It should NOT be the first thing worked on. Proper body movements and swing fundamentals must be established first. Once mechanics are solid, this program is appropriate for players of virtually any level.

Will this change my swing mechanics?

No. Overload/Underload training has been proven to drastically increase bat speed without altering swing mechanics — as long as your mechanics are already sound. This is a strength and speed stimulus, not a technique change. If your mechanics are off, fix those first before adding load.

How soon will I see results?

Test your bat speed weekly with a sensor. You should see measurable results within 2–3 weeks of consistent training. The biggest gains typically come in weeks 4–8 when you're running all three workout types on a full weekly rotation.

Can I use this program in-season?

Yes — reduce to 2–3 sessions per week with fewer reps to fit your game schedule. The program is most effective in the off-season at full volume, but maintaining even partial work in-season helps you keep your gains throughout the year.

📈 Weekly Progress Tracker

Track Your Gains — Weeks 1–6

Week

1

Bat Speed

______ mph

Exit Velo

______ mph

Week

2

Bat Speed

______ mph

Exit Velo

______ mph

Week

3

Bat Speed

______ mph

Exit Velo

______ mph

Week

4

Bat Speed

______ mph

Exit Velo

______ mph

Week

5

Bat Speed

______ mph

Exit Velo

______ mph

Week

6

Bat Speed

______ mph

Exit Velo

______ mph

⚾

HARD WORK
WORKS.

You now have every tool you need to build elite bat speed. Run the workouts, track your numbers, and trust the process. Whether you gain 4 mph or 10 mph — that's all you. That's your work showing up.

Quick Reference — Weight Key

BASEBALL GAME BAT

30–31 oz

SOFTBALL GAME BAT

23–25 oz

UNDERLOAD (BB)

20–25 oz

UNDERLOAD (SB)

17–22 oz

WEIGHT ADD-ONS

4, 9, 12, 16 oz

BROOM-STICK

~15 oz

⚾ COACH STEVE BASEBALL

Long Island, NY · Hitting & Player Development

For private instruction inquiries, visit CoachSteveBaseball.com

BAT SPEEDTRAININGPROGRAM

Know Your Numbers

Overload / Underload Science

Choose Your Training Bats

Track Your Gains

6–12 Week Program Timeline

Recommended 7-Day Rotation

Get Your Questions Answered

Track Your Gains — Weeks 1–6

HARD WORKWORKS.

BAT SPEED
TRAINING
PROGRAM

HARD WORK
WORKS.