offseason

Question
I am a catcher and i would like to condition for high school. I am also very slow and i would really appreciate some drills to help my speed. if u have any tips on improving my power while batting that would really help. I would really appreciate some help. (i am a freshman)

Answer
Billy,
    Any drill that involves quick feet will help.  A speed ladder is a great investment.  The ladder drills will increase your footwork speed and release time behind the plate and will also increase running speed.  Go on a flexibility program.  Flexibility will improve range of motion, strength, and speed, as well as making you more comfortable in the catching position.  Footwork behind the plate is very important so practice your release movements to second and third.  you don't have to throw the ball everytime just get the proper footwork down and start working on quickness.  Any movement that you do in a game can be translated into drills.    
   
   Power comes from strength and speed.  Strength will come later as well as the speed but the proper mechanics can make you more efficient with the swing.  To help this process along make sure you are in correct position and swing sequence.  Younger players seem to hit with their hands leaving the rest of their body behind.  The proper sequence should be footwork (step), hips (rotation), then hands.  The hips will always bring the hitters hands to the balls.  Also watch for the correct positioning during these phases.  No matter where a hitter starts in his stance there are positions he needs to get to to properly transfer the movement.  When you step make sure the weight distribution is on the balls of the feet and slightly back to balanced.  Weight shift doesn't give power so it is o.k. to be balanced.  As the step comes down the hands need to be in the launch position.  In this position they should be about chest high in front of the shoulder.  If you get in this position you should see a square in front of you made by you bottom forearm, up your front bicep, across your chest, and finishes down your bat, to your hands.  Then the rotation starts.  The rotation starts with the back foot and rotates up your body to your hip then shoulder.  During this time your arms and hands are maintaining the square position.  Also their should be a vertical line from the head, to the back shoulder, to the back hip, and to the back knee.  This is called the axis of rotation.  The more vertical the axis is the faster the possible rotation.  The faster the rotation the faster the bat speed.  Once the hips get to the baseball your body will release the hands.  The bottom hand is the power hand and extends and lifts.  The top hand is the control hand and it creates a punching motion to the ball.  The angle of the swing is also important.  You may already have power but he can be swinging in the wrong direction.  Make sure you are coming up and through the baseball. Finish the swing by lifting that lead arm.  This is not an uppercut and the back shoulder will drop a little bit.  Look at pictures of the pro players at and slightly after contact.  You will see the back shoulder slightly down and the bat coming up and through the ball.  

This is a quick summery of the major points.  I could write for hours on each subject so please let me know if you what me to explain something in more detail.  Overall just make sure you get to the proper positioning and create the swing from the rotation.  


Good luck,
John Priest