Posted by: Ronnie (rwynn@comsouth.net) on Wed Jan 6 21:09:49 2010

Jeff, I agree with Mark and Ernie about the explosive moves. The key most likely is in the amount of weights or amount of resistant used. We saw no decrease in distance when we used elastic (heavy and light) bands for both isometrics and movement exercises. From our experience the most visual thing was the torque from the hips leading the shoulders was not quite the same while lifting weights (squats, power cleans, ect). Our HS was using a baseball weight program developed by the Univ. of Tenn. My camcorder quit in the 2007 LLWS and had no funds to buy another until this past Christmas (I have a MiniDV and plan to get some film of his swing mechanics when the weather warms). We only stretch if something is overly tight which was the calves and hamstrings. We were told in PT that we needed to be very careful stretching because many times the imbalance from growth spurts in teens can cause many problems such as loose joints creating more problems that were solved. This is a tricky balance for my son who was 5'6" at the first game of the 2007 LLWS run, growing to 5'9" after the last game. He is now 6'3" when he is not lifting - but measures only 6'2 1/4" when they are lifting. These measurements were taken on rising in the AM to reduce error. This was checked multiple times. We found we could not stretch his length back out. What I did see is that my son is very flexible because his growth is still occurring. I tell him that when his growth plates close he will be able to get the strength gains that he wants and the school was trying to give him. In the growing teen it is hard to get the strength gain until the growth slows or stops. I would want to suggest using resistance bands and add isometrics (with bands) since it added explosiveness more than the weights for my son. He hit his first 300' batted baseball when his was 4'8" and his first 400 footer at 5'6" tall. I think this tells us is that if we can use light bats with good mechanics we can get batspeed, so as the bat weights go up we probably need the strength gain from weights to swing those wood bats. With his swing and current strength he has hit balls to 400' with wood. From what I read Ruth swung a 46 oz log. Bonds used a short lighter bat. To use the big stick (to get mass) we would probably need the strength from weights - get a pro weight lifter/trainer to learn correct lifting technique. Another way (that we use) is more of the way of a Bruce Lee or Charles Atlas who both used isometrics to gain speed and strength. Ernie and Mark have some good info and experience - maybe they could help you. The key to hitting is the torque, CHP and hitting the sweet spot. I want to thank Jack for helping my son when he had no reason too. It don't get any better than this. Jack, I always wondered why my son was on the front foot so quick - I saw it on an old post last week - he could and still can hit the high heat. Everything I have learned from my son has been written here. You are one analytical guy. Thanks.