How to Swing Fast

Bat speed is a critical part of successful hitting in baseball and softball. Bat speed can determine the power of a swing, a hitter's ability to stay ahead of fastballs or wait for change-ups or the efficiency of putting a ball in play in a particular location. Increased bat speed is a product of training. In order to increase bat speed, an athlete must strengthen his or her body. In addition, the player must train for the swinging motion.

Instructions

    • 1

      Strengthen your abdominal muscles. A hitter's core strength is a major factor in determining bat speed. The torso below the pectoral muscles has two parts: upper and lower abdominals. Exercise these muscle groups separately. For example, do crunches and half sit-ups for your upper abs. Exercise your lower abs with full sit-ups and hanging leg curls. Train both muscle groups with rotating exercises. Seated dumbbell twists and cable crosses will exercise the outsides of these muscle groups. Rotating torso movements are critical for a fast swing.

    • 2

      Strengthen your legs. Legs are the greatest source of an athletes strength. A batter's swing begins in the feet and ankles and moves up to the knees, thighs and hips, which leads to the rotation of the torso. Begin with squats, an exercise that strengthens the entire leg. Follow squats with lunges, calf raises and running. Like pitching, a batter's power comes from his legs.

    • 3

      Focus on building power in your arms, particularly your forearms. Always mix pull-ups and chin-ups into your workout. These exercises build your biceps, your back and focus a great deal of weight on your forearms. The rigidity of your forearms leads to the ball popping off the bat.

    • 4

      Swing from your hips and your legs. Hand speed is critical, but the speed of your torso rotation adds more to your bat speed. Begin your swing at your legs and your hips. This will jerk your torso around, which in turn increases your hand speed. Combined, rotation and hand speed add up to equal greater bat speed.