Baseball 101: Putting Power Behind the Bat
Hitting a baseball is an important aspect of the game. Being able to connect a slim bat with a fast moving ball ensures success on the playing field. There are many techniques an athlete can employ in order to become a successful batter. The key to improving one’s batting skills is to improve on power, consistency and connecting with the ball. Whether one practices batting as part of a team or works on this skill alone or with a partner at home using their Rukket Sock It baseball net, with continued hitting, this is a skill that will improve.
There are seven absolutes that all great hitters have in common, and practicing these will help with power batting. Hitting against a firm front side is integral, but it does not necessarily mean a stiff front leg. Having your back foot on its toe is key to forceful rotation. Keep your hands in a palm up, palm down position bat grip at contact to give it the most force. Watch the ball at the point of contact is yet another absolute, everyone knows the saying keep your eye on the ball, but it is one that is easier than it sounds. Your back knee, back hip and head should be in a straight line to ensure that you do not under swing or over swing, both of which will cause you to lose power. Your head should be right in the middle of your feet as if you are in a triangle. The final absolute is bending your top arm with the elbow firmly planted at your side. These seven absolutes, when practiced and followed, will guarantee a powerful swing.
The power behind a swing can be improved with workouts. Since it involves explosive power, using the medicine ball and power cleans will improve this explosiveness. Furthermore, since power hitting depends on leg strength, and each of your legs is doing something different in the hitting process, you must make sure that both legs are equally strong. The following is a program that is performed every other day with progressively more difficult exercises:
Day One
• Power Clean - 3x3-6 @ 60-70%
• Med Ball Chest Pass - 3x10
• Back Squats - 3x8-12 @ 70-80%
• Lunges - 3x8-12 each leg
• Romanian Deadlifts - 3x8-12
• Neutral-Grip Dumbbell Press - 3x8-12
• Neutral-Grip Lat Pulldowns - 3x8-12
Day Two
• Single-Arm Dumbbell Power Clean - 3x3-6 each side
• Med Ball Rotational Throws - 3x10 each side
• Split Squats - 3x8-12 each leg @ 30-40% max Back Squat
• Glute-Ham Raise - 3x8-12
• Neutral-Grip Dumbbell Incline Press - 3x8-12
• Single-Arm Dumbbell Rows - 3x8-12 each arm
• 3-in-1 Shoulders (Front Raise + Side Raise + Rear Delt Raise) - 3x12-15
Day Three
• Dumbbell Split Clean - 3x3-6 each leg
• Med Ball Forward Toss - 3x10
• Front Squats - 3x4-8 @ 50-60% max Back Squat
• Reverse Lunges - 3x8-12 each leg
• Single-Leg Romanian Deadlifts - 3x4-8 each leg
• Dips - 3xMax
• Pull-Ups - 3xMax
• Superset: Bicep Curls + Tricep Extensions - 3x12-15
In practicing hitting, the athlete can perform an imaginary swing at which point the coach will observe to note any flaws in the athlete’s swing. The three cone drill is one that will help with hand eye coordination, and it focuses on lower half coordination. The back foot cone teaches the correct back foot rotation. If the hitter rotates on the heel of his foot then he will knock over the cone. The back cone forces the hitter to rotate on the balls of his foot. The middle cone teaches the correct balance during a swing. If the hitter lunges out at the baseball at any stage of the swing then the middle cone will get knocked over. The middle cone forces the hitter to remain centered and tall. The front cone teaches the hitter to maintain a short soft stride and prevents him from opening up with the front foot. If the hitter lunges out too much with his stride he will knock the cone.
These are just a few of the hitting drills that can be found on the Internet and at coach’s clinics. Practice with your Rukket Sock It baseball net today and hit homeruns like Mike Trout!
Sources
http://probaseballinsider.com/baseball-instruction/fundamentals-of-hitting/
http://www.stack.com/2013/05/15/hitting-workout/
http://www.qcbaseball.com/drills/hitting_coil.aspx
