To become a better hitter, you must begin with the base. No, swinging as hard as possible will not translate to a powerful swing in baseball. A baseball workout which will focus on power hitting is more than just the common rotational exercises.
This is why you will need to undergo training that will help you build a strong core. Again, this is not your usual sit-ups and crunch but more of exercises that will establish a better transfer of force and proper posture of your spine.
Likewise, to achieve greater bat speed, one must also build strength and power by undergoing speed and resistance training.
PLANKING – we usually hear the term planking, but what most of us didn’t know is that it helps us improve core stability and strength. It can also contribute to your power and speed. Make sure to keep your back flat while keeping your abs tight.
GLUTE BRDIGE HOLD – is an exercise that promotes strong posterior chain. Glute refers to the hip extension that supports your lower back muscles. Thus, you will be able to improve your posture which is important in hitting baseball while also preventing back pains.
Although it has many variations, this one is the most common: Lie on the floor and make sure your back is flat. Then, bend both of your knees at 90 degrees. Slowly lift your hips off the floor and use your heels to push through it.
There should be a “bridge” from your knees to the back of the shoulders. Repeat the process.
REVERSE DUMBBELL LUNGE – power hitters should also have big, stronger legs. Thus, the reverse dumbbell lunge is recommended for baseball players. It focuses on the same muscle groups that the Glute Bridge exercise hit.
Likewise it builds hip strength and promotes development of the coordination of the upper and lower body. This will enable you for greater transfer of energy when hitting the baseball. Do this by standing with your feet wide apart. Feet should be aligned with your hips. Hold a dumbbell on both hands and rest them on your sides.
Step backward, then lower into a lunge. Make sure your front thigh is parallel to the floor. Next, keep the front knee behind the toes. This reverse lunge is ideal since it does not put strain on your patella tendon. Simply, it will prevent your knees from aching which is very common in traditional lunges.
SINGLE-ARM INCLINE DUMBBELL PRESS – this exercise aims to strengthen the shoulders, triceps and chest as it forces your core muscles to activate while restraining your body as you press the dumbbell. Hold a dumbbell in one hand while you are on an incline bench.
Extend your free hand, straight above the shoulders and chest. Next, drive the hand with the dumbbell towards the ceiling. Make sure that this arm is fully extended. As you lower the dumbbell, you can feel the control of your muscles. Repeat this set on both hands.
HEIDENS – another ideal exercise for baseball hitters are the Heidens. It aims to develop every player’s first step and have it become “explosive” as it is crucial in some aspects of baseball like stealing bases, getting out of the box, tracking fly ball and fielding.
Start by standing on one leg with your knees slightly bent. Then, extend the knee and hip and jump to the side laterally. As you land on the floor, you hips and knees should be still slightly bent. Use the ball of your other foot when landing. This will absorb the impact.
Push through the leg you are using to jump and jump in the opposite direction. Repeat the steps for both legs.
Med Ball Rotational Recoiled Shot Put – this is similar in your action when throwing a baseball, but it will still benefit you as a hitter. Rotate your hips while your arms are extended as if you are swinging a bat. Stand on the left side and face a wall. You should be 10 feet away from the wall.
Hold a med ball or medicine ball with both hands and place it in front of the right shoulder. Step your leg foot behind your right foot. Next, step toward the wall using your right foot. Slightly rotate your hip and throw the ball explosively using you right arm. Do this using both arms.
These are some of the most recommended exercises to help you improve your hitting performance. Constant practice will surely bring you favourable results for the season.