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Strength
Training for Hitting The proliferation of strength programs for athletes has been a blessing for coaches. It has long been an adage that "only the strong survive." In athletic terms, "the strongest athlete wins." Young athletes working hard to increase their overall body strength are living proof. The strongest young athletes seem to be the ones who are surviving in their sports. The down side to some strength programs is the training of muscles and muscle groups that have little or no relation to the specific action taking place on the playing field. This is particularly true for baseball. While young players must strengthen all muscle groups, it is vitally important that the muscles which define the motor skills of throwing and hitting do not become overdeveloped. The following strength training program can be done in a limited space without the necessity of equipment other than a heavy bat. It is specific to increasing bat speed and bat strength. And it DOES WORK!! A. Reasons for strengthening hitters
1. Improve quickness and power B. Points of emphasis in program
1. Players should be warmed up and stretched before starting
exercises. 2. During exercises, hitter must emphasize correct hitting
fundamentals. 3. During exercises 1, 5, 6
and 7 hitter should assume their
stance and use a proper stride.
C. Equipment
1. A sand-filled weighted aluminum bat, or a leaded wood bat is
preferred. But a weighted sleeve or heavy donut can be used if others
aren't available.
D. Exercises 1. Hip rotations The hitter assumes his stance with the bat behind his back and his arms folded over the bat. The head of the bat should be extended as far as possible over the plate. The hitter will take his stride, making sure the front foot is completely down and closed before the back knee moves forward triggering the pivot of the back foot (called "squishing the bug") and hip. He should concentrate on his balance throughout the action, a short quick stride, shoulders consistently level and closed (not turning as the back hip turns)!
2. Overhead wrist and forearm extension The hitter extends the weighted bat straight out in front so the head of the bat is about nose high. He then takes the bat straight over his head and drops it behind his back, letting it drop as far down as possible (elbows stay in close, hands will be about even with the back of the neck). The exercise is done like an overhead chopping motion, quickly and aggressively. The bat should not be allowed to go lower than the hitter's nose in front. He should make a slight pause with the bat extended in front of him, then repeat the exercise.
3. Wrist and forearm extension Similar to #2, but the hitter does not take the bat over his head. His arms extend in front of his body with the bat horizontal to the ground. He then takes the bat to a perpendicular position, keeping the arms extended using only the wrists and forearms. Bringing the bat back to horizontal with arms extended, do 10 small clockwise circles then 10 small counterclockwise circles before repeating the horizontal to perpendicular action.
4. Extended wrist rotations The bat is held in front of the hitter about shoulder height and perpendicular to the ground. Hitters, use only your wrist and forearms; move the bat left to a position beyond horizontal and held for a second, then right to a position beyond horizontal and held. This is done back and forth, pausing at the end of each rotation. Start slowly and increase speed, maintaining full range of motion.
5. Half swing wrist snap The hitter takes his stance holding the bat in front of and close to the chest and slightly back of the body's center. He then strides and takes a short, compact swing, concentrating on bat lag, wrist snap, arm extension, and follow through. The hitter should concentrate on a spot approximately 10 feet in front throughout the swing.
6. Full swing Take your normal batting stance, making sure your feet and hands are in proper position. Then take a full swing as you would during a game situation. One swing is taken for each of the nine areas of the hitting zone (i.e. high inside, high middle, high outside, middle inside, middle middle, middle outside, low inside, low middle, low outside). A still head is essential throughout this exercise. It's also a good idea to do some visualization during this drill, imagining a pitcher winding up and releasing various pitches (fastball, curve, slider, change) to the different zones. Doing the correct visual and physical rhythm with the pitcher is extremely helpful in learning to keep the hands and weight back on off-speed pitches.
7. Full swing with own bat Same as #6 except you use your own bat to take 10 swings at fastballs thigh high right down the middle of the plate.
Copyright © 2000 Brookside Little League, Inc. All rights reserved
[Official Little League Rules & Regulations] [Parents] [Players/Kids]
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