For over 10 years I have been playing on city league softball teams on Tuesday nights, and my teammates often ask what they should do to develop more hitting power so they can turn out a few more home runs. So I thought this might be applicable to all of those weekend warriors who are looking to add a little more power in their plate appearances.
In addition to a strength training program consisting of working the entire body, here are a few exercises to improve your ability to explode and improve your on field performance. The goal is to improve power, the combination of speed and strength in the most powerful muscles that are used when swinging a bat. By improving the stability, strength and power in the legs, hips and core, you will increase your chances of improving as a power hitter. Here are a few exercises to try….
Begin with your feet pointed straight ahead, shoulder width apart, with the Plyo box directly in front of you. Draw your abdominals inward and tighten. Using your arms for momentum, jump up in air landing with both feet completely on the Plyo Box with balance and control. Hold the landing, then step down. Repeat as directed.
Stand with your feet shoulder width apart, toes forward, your arms by your sides. Keeping your chest pointing forward, bend at the hips, ankles and knees to a squat position. Bend forward at the waist to put your palms flat on the floor in front of you. In one motion, shift your weight to your hands, allowing you to extend your legs behind you to land on your toes in a push up position. Shift your weight to your hands again to bring your feet back up into the crouched position. Jump straight up in the air and land with control and balance. Repeat as quickly as you can while maintaining control and form.
Stand with your feet shoulder width apart, toes forward, your arms by your sides. Draw your abdominals inward and tighten. Using your arms for momentum, jump up off the ground and while in the air, bring your knees up toward your chest. Land with balance and control and repeat as quickly as you can without breaking balance or form.
The ability to explode through the hips and trunk allows a buildup of kinetic energy to coil and release from the core through the extremities until you make contact. A medicine ball is a great tool to incorporate into your power program as you can mimic the bat swing with a ball and develop rotational power when training. Lateral hops, explosive lunges, and explosive pushup are also great exercises in addition to the above that will aid in improving power so you can hit a few more out of the park.