Workouts to Increase Bat Speed

Successful baseball hitters possess strength, coordination and body control. These qualities translate into fast bat speeds. Since the force and energy that is transferred from the bat to the ball dictates the distance and speed of the ball, a hitter can perform certain exercises to increase his strength and body control and enhance his bat speed.

  1. Core Bridges

    • By stabilizing your core muscles with core bridge exercises, you can utilize greater force and energy from both your lower and upper body to improve your bat speed. Begin this exercise by lying face down on the floor. Bend your arms and position them under your shoulders. Lift your body up as if you were performing a push-up, allowing your weight to rest on your forearms instead of your hands. If you are a beginner, hold this position for 15 seconds. As you build your strength and control, you will be able to hold the position for longer.

    Seated Bent Knee Medicine Ball Rotations

    • The seated bent knee medicine ball rotation exercise requires the use of medicine ball---a weighted ball usually between 2 and 25 pounds used for strength training---to increase strength. Sit on the floor and bend your knees so only the heels of your feet touch the floor. Bring your medicine ball close to your body. Turn your shoulders side to side, lightly tapping each side of your body with each rotation. The medicine ball focuses on strengthening your muscles. If you want to increase the speed of your muscle contractions, set the medicine ball aside and perform the shoulder turns as quick as you can.

    High-to-Low Standing Band Chops

    • Like the previous exercise, the high-to-low standing band chop builds up your strength and speed. You can attach your resistance band---an elastic band with handles used for resistance training---to a pull-up bar, doorway or any secure, stable object that is at 2 to 3 feet taller than you. With your weight evenly dispersed on both feet, stand in your batter stance. Grab onto the resistance band handle with the hand that would be closest to the pitcher and place your other hand on top of that hand. With slow and controlled movements, swing your hands as if you were playing tee ball.

    Rotational Pushups

    • To develop not only your upper body strength but also your stability and flexibility, perform the rotational pushup exercise. Lie face down with your hands positioned slightly wider than your shoulders, palms down. In other words, position yourself to perform a standard push-up. As you lift yourself up, rotate your body by bringing your right arm up off the ground and straight up so your arms and torso form a T-shape. Bring your right arm back down to return to your beginning position. Repeat the movement and rotate your left hand instead of the right.