Staying in shape in the off season ideas

Big Cat Mike Macenko's bat speed drill

1. Heavy bat (about 10 oz. heavier than your game bat)for 10-12 swings
2. Light bat (about 10 oz. lighter than your game bat) for 10-12 swings
3. Heavy bat again for 10-12 swings
4. Light bat again for 10-12 swings
5. Heavy bat again for 10-12 swings
6. Game bat for 10-12 swings

12 week routine

1st week Monday and Wednesday
2nd week Tuesday and Thursday
3rd week Monday and Thursday
4th week Tuesday and Friday
5th week Monday and Wednesday
6th week Tuesday and Friday
7th week Monday and Thursday
8th week Tuesday and Friday
9th week Monday and Wednesday
10th week Tuesday and Thursday
11th week Monday and Thursday
12th week Tuesday and Friday

You need to do this routine for at least 9 week to get the full effect. If done for the max of 12 it can only help you that much more.

Important!!The key to this exercise is to do it at least two times a week. If you want to do this routine more than the 2 times feel free to do it. It won't hurt you.If done correctly, you should have increased your bat speed anywhere from 10 to 25%.