Baseball Power Swing Exercises

When training to be a better power hitter in baseball, you must dispel the myth that upper-body strength leads to longer home runs. Studies have shown that what drives a ball farther is bat speed. Bat speed is generated through body rotation and torque. The body must be trained to perform these movements at maximum speed while maintaining proper swing mechanics through body control.

Medicine Ball Throw

This exercise requires a medium-to-heavy medicine ball and a solid wall. Stand perpendicular to the wall, about 10 feet away, while in your batting stance. Hold the medicine ball with both hands at your midsection, then pull the ball up and back behind your head as if you were holding a baseball bat. Load your back foot, stride and rotate your hips as you bring the medicine ball down and forward as quickly as you can. Release the ball at the point at which the bat would meet the ball, aiming toward the bottom of the wall. Do three sets of 20 throws.

Medicine Ball Twist

This exercise requires a mat or soft surface on which to sit and a medium-weight medicine ball. Start by holding the medicine ball in your hands at your midsection while lying face up on the mat. Lift your legs slightly off the ground and keep your knees bent. Bring your back and shoulders off the ground, so you are balancing on your glutes. Bring the ball up to chest level and move it to the right side until it's 6 inches off the ground, then change direction and do the same on the left side. Make sure to twist your torso slightly to avoid straining your back. Continue alternating sides and do three sets at a minute each.

Pulleys

The resistance exercise requires a weight machine that uses a pulley system. Using a small amount of weight to start, stand in your batting stance with your back shoulder pointing toward the machine. Hold the pulley behind your head as if it were a bat, then slowly go through the motions of the swing. Increase the speed at which you do the movement with every repetition, and increase the amount of weight you use with every set. Do three sets of 20 repetitions.

Frontal Plane

This resistance exercise requires a weight machine that uses a pulley system. Using a medium amount of weight, stand perpendicular to the machine and hold your arms in the air with your hands together while holding the pulley. Bend sideways at the waist in the opposite direction of the machine. Keep your arms straight above your head, so you are pulling the weight as you bend sideways. Stop when your body reaches a 135-degree angle, then return upright. Do three sets in each direction of 15 repetitions.