⚾ Power Hitting
Power Hitting Development System
Research-backed 3-day/week program for elite power hitting
3
Days / Week
200-280
Swings / Week
2
Phases
14U PGF
Target Level
Hitting Philosophy
Power hitting isn't about swinging harder — it's about efficient energy transfer from the ground through the kinetic chain into the bat. This program is built on the principles of Oklahoma's JT Gasso, the mechanics of Jocelyn Alo and Bri Ellis, and current swing science research.
- Hips lead everything — 40% of bat speed comes from rotational power
- Attack angle matters — 5-12° for softball (slight upswing to match pitch plane)
- Train the pattern, then add intent — mechanics first, speed second
- Every swing has a purpose — quality over quantity, always
Program Pages
Performance Benchmarks (13-14 Year Old)
| Metric | Average | Good | Elite | D1 Threshold |
|---|---|---|---|---|
| Bat speed | 50-55 mph | 55-60 mph | 65+ mph | 70+ mph |
| Exit velo (off tee) | 50-55 mph | 55-60 mph | 65+ mph | 70+ mph |
| Attack angle | 0-5° | 5-8° | 8-12° | 8-15° |
| Hip-shoulder separation | 20-30° | 30-40° | 40-55° | 45-55° |
Equipment Recommendations
| Equipment | Purpose | Cost | Priority |
|---|---|---|---|
| Bat sensor (Blast Motion or Diamond Kinetics) | Track bat speed, attack angle, hand speed | $100-$150 | High |
| Overload bat (+20% game bat weight) | Build strength through zone | $30-$60 | High |
| Underload bat (-20% game bat weight) | Train bat speed | $30-$60 | High |
| Weighted balls (plyo balls) | Front toss variety | $20-$40 | Medium |
| Colored training balls | Pitch recognition drills | $15-$25 | Medium |
Bat Sensor Note
Jocelyn Alo used Blast Motion throughout her career at Oklahoma to track and optimize her swing. A bat sensor provides objective data to track progress and identify areas for improvement. Diamond Kinetics (~$100) is a more affordable option with similar functionality.
Research Foundation
| Finding | Implication |
|---|---|
| GRF (ground reaction force) correlates with bat speed (r=0.72) | Lower body strength directly improves hitting power |
| Front squat correlates with exit velo (r=0.457) | Get stronger legs, hit harder |
| Overload/underload training: up to 8% bat speed increase | Contrast training works — it's in the program |
| Vision training: 90% increase in curveball hits | Pitch recognition is trainable, not just talent |
| Hip-shoulder separation: 30-55° in elite hitters | Core strength + mobility = more torque |
| Attack angle 5-12° optimal for softball | Slight upswing matches pitch plane coming down from pitcher |