How To Improve Your Bat Speed And Power For Slow-pitch Softball

How to Improve Your Bat Speed and Power for Slow-Pitch Softball

Aug 1, 2011 | By Steve Silverman

Hitting a softball for distance requires a powerful, rapid bat speed at impact. It is a must in slow-pitch softball, where the batters supply all the power on a high-arc pitch. Quick hands to build bat speed come from skillful technique and proper positioning on the bat. Exercises in the weight room to become stronger can help you swing the bat faster and with more power. Other exercises can do this, as well.

Step 1

Stretch and warm up by doing upper body twists before you swing the bat. Twist your body at the hips to the right five times and then to the left five times. Practice your softball swing five times without a bat to get used to the movement. Perform 10 toe touches and 10 knee bends to loosen up further.

Step 2

Utilize three bats to begin your bat speed exercises. One of those bats should be the bat you regularly use in a game. The second bat should be 3 oz. heavier, and the third should be 3 oz. lighter than the bat you use in the game.

Step 3

Swing the heaviest bat of the three and do it 10 times. Then pick up the lightest bat and swing that bat 10 times. Finally, pick up your game bat and swing it 10 times. According to University of Hawaii exercise physiologist Coop DeRenne, this exercise will help you increase your bat speed when you are at the plate in game competition. Repeat this drill two or three times per practice. Take a one-minute break after set. Do about three complete sets four times per week over at least four weeks.

Step 4

Exercise your abdominal muscles by doing ab crunches. The stronger your abdominal muscles, the faster it will help you swing the bat. Lie on your back with your knees at a 90-degree angle. Raise your shoulders and head about 12 inches off the ground. Do two sets of 30 reps.

Step 5

Lift a medicine ball and rotate it from side to side. This will build your core muscles and help you generate more bat speed. Sit down on the ground and place a 10-lb. medicine ball at your side. Pick up the medicine ball and place it on your left side. Pick it up and put it back on your right side. Do 20 reps, take a one-minute break and repeat the set.