Baseball Hitting Exercises

November 13, 2017

Hitting or swinging a bat is an explosive, quick, fast movement to get from point A to point B as fast as you can.  When you make contact with the ball you want your arms extended with the bat as far away from the body (rotational axis) as possible… This is due to more torque production.


Torque = F (Force) x L (Length)



It is recommended to train at the velocity or speed that you encounter in a game or at the plate.  Most hitters warm up with a donut or weighted bat.  The thought is to have more strength to hit the ball farther.  But the heavier something is the slower it moves… From a physiological stand point strength is very different from speed… Most speed, power or velocity movements should be practiced or mimicked at lower loads (40-60% 1RM) to help improve speed or velocity of the movement.  So the goal is to move faster, quicker with the bat (i.e. bat speed or velocity).


Velocity = T (Time)/ D (Distance)



Strength Exercises for Hitting

Deadlift 3-5 sets of 4-6reps                                                                                           

Lat Pulldown 3-4 sets of 6-12 reps

Seated Row 3-4 sets of 6-12 reps

Standing Cable Trunk Rotation 3x8-10 ea. side

Bicycle Crunch Iso 3x30sec. ea side

Forearm Supination 3x10

Forearm Pronation 3x10


Power Exercises for Hitting

Power/Hang Clean 3x5

Push Press 3x6

Med Ball Rotation Toss (Feet Perpendicular) 3x6 ea. Side    

Med Ball Rotation Toss (Feet Parallel) 3x6 ea. Side

Overhead Granny Med Ball Toss 3x6


Skill Specific Drills (Swinging)

1. Hitting basketballs for power.  Coaching Cue: Explode or follow through the ball when you make contact

2. Dry Cuts

3. Tee Drills

4. Soft Toss with a partner

5. Batting Practice

6. Live Hitting from game like situation



For more information or personalized workouts check out


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