Hitting Programs


Lesson 1

Use your VL Harness (as directed by the program) with all aspects of hitting. It provides the necessary sensory feedback and peaked athletic movement required to develop a (1) proper swing, (2) increased plate coverage, (3) improved swing plane, and (5) enhanced offensive tools of barrel speed, power, and quickness to the pitch.

If you wish to have oversight or additional training, find a certified VeloPRO Baseball instructor near you or email Info@veloprobaseball.com.



The relationship between your work load and recovery rates should dictate how you utilize this program. Too much soreness/tightness the day after means your body is not ready for the work load requirement. Do NOT push your body to the point it is not recovering in time for your next training session. Follow these steps (IN ORDER) to procure  recovery/work load ratio(s):

1. If you are experiencing too much "day after" soreness/tightness, back off on rep amounts - not frequency.

2. If you still are not recovering (after completing Step 1), back off one drill per training section of each day's hitting regimen. Repeat until proper recovery levels are attained and work from there.

3. No matter how your body recovers, if you feel pain - stop and re-evaluate frequency, fitness levels, and recovery times.

4. When evaluating, know the differences between (1) fatigue, (2) soreness, (3) tightness, (4) achiness, and (5) pain. Some soreness and fatigue is good, but too much will lead into post hitting achiness that does not subside (tendonitis). It can also lead into "day after" tightness that does not work itself out quick enough. Any type of pain is not good and you should stop immediately.

5. "PAIN" is a sharp painful sensation when you perform a certain movement. "FATIGUE" is your body feeling tired."SORENESS" is similar to "TIGHTNESS", but the later does not loosen itself out or subside quickly. "ACHINESS" is a throbbing sensation -  indicator the presence of tendonitis or start of such. Remember that your body needs to be used, but NOT overused.

6. Proper monitoring of recovery rates will require you to stop hitting once you feel like your body is used. Stop after you feel this "sensation" - as it is the start of fatigue. Do NOT push past this, or your next day's hitting regimen will suffer.

7. Build and plateau your hitting frequency and reps to maximize recovery rates. It will take about a month to fully understand how your body is responding to the below training regimens.

8. Adhere to all rest requirement(s) between drills, exercises, or sets - even if you feel you are recovered.

This is an off season swing and hitt-ing enhancement program, and does not take into account performance work loads. If you are currently in a season, do NOT use this program - as recovery rates will not be ascertained.



Always use your Velocity LOAD Harness with every aspect of the program (except strength and running). There are two ways to use your VL Harness (denoted in the program key). Back hip (BH) contours your back hip to train linear drive, ground reaction force (GRF), and sync of front HEEL strike. Front hip (FH) contours your front hip to train rotational torque and sync of lower-to-upper half kinetic reaction force.

There are 3 different training components PER DAY to the program - (1) Hitting, (2) Running/recovery, and (3) Strength. Ensure you have the right VL Harness placement PER DRILL (as denoted per drill below).

For drills within each training component:

1. Each drill in the program has a number #1 - #3 that corresponds with the number of a drill in the videos shown at the top of this website page. For example, if drill #1 is listed in your day's hitting routine, you are to do the Stance LOAD-out Response Drill, which is described in video #1 at the top of this website page.

Program key:

1. BH - VL Harness is placed on back hip (application described above).

2. FH - VL Harness is placed on front hip (application described above).

3. PEL - Perceived effort level of swinging or running.

100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is max intensity swinging or max intensity sprinting.

90{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is controlled high intensity swinging or sprinting.

80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is medium intensity swinging or medium intensity sprinting.

50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is relaxed swinging to just feel barrel weight or medium rate jogging.