Overload and Underload Training
The
forearms and shoulders are strengthened by a weighted bat sequence
program involving overload and underload to increase bat speed. Using
bats that are 20 percent lighter or heavier than what you’re accustomed
to during in-game competition will increase bat speed, according to
University of Hawaii researcher Dr. Coop DeRenne. This training method
maximizes bat velocity by strengthening fast twitch muscles used in the
hitting stroke and contributing to overall muscle memory. Taking 20 cuts
with a 34-ounce bat during batting practice before switching bat weight
to 27 ounces and taking another 20 dry swings will teach the body to
naturally generate faster bat speed, according to League Lineup.
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