Watching a home run soar through the air is one of the most exciting plays in a baseball game. Hitting a home run, however, is often considered one of the most difficult things to do in sports. With proper hitting mechanics and adequate strength, you can improve your hitting power. The best workouts can improve your mechanics and strength levels to develop the explosive power you need to drive the baseball out of the ballpark.
Power Workouts
Power workouts combine speed and strength using a variety of exercises such as plyometrics and Olympic lifts. Do these power workouts two to three days per week for about four weeks during the preseason training program. The exercises focus on fast, explosive movement patterns and include plyometric pushups, lateral jumps and squat jumps for total body strength and power. Perform a total of eight to 12 repetitions for two to three sets on each exercise.
Strength Training
General strength training workouts are essential for a well-rounded baseball strength and conditioning program, as they provide the foundation for muscular power and speed. The best exercises resemble the movement patterns used during the baseball swing, but other functional exercises such as squats, lunges and deadlifts develop total body strength. Focus on performing three strength training workouts per week for six weeks during the middle of the preseason training program. Perform four to eight repetitions for three to five sets on each exercise.
Core Stability
Your core -- including the abdominals and lower back -- is important for the powerful twisting and rotation of the hips during a home-run swing. As a result, core stability workouts are some of the best for improving your home-run power. Basic core stability exercises include situps and crunches but can also be advanced to medicine ball exercises such as lateral throws and twists. Perform at least five core exercises in a circuit training format with 10 to 15 repetitions of each exercise.
Flexibility
Flexibility is commonly overlooked by athletes, but having adequate amounts of flexibility can improve your balance and coordination at the plate to increase your home-run power. Use a variety of dynamic and static stretches that involve every major muscle group such as the shoulders, chest, hamstrings and quadriceps with a specific focus on the core. Dynamic twisting stretches can improve the flexibility and function of the core while strengthening the core muscles. Incorporate the flexibility exercises into the warm-up routine you use before practices or strength training workouts.
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