Considering baseball is known as "the great American pastime," and hitting a home run is the ultimate baseball play, it makes sense that you would want to increase your chances of achieving this coveted offensive accomplishment. By combining practice with science, experience and a little luck, you may be able to sail one over the back fence and watch the crowd go wild, just like they do in the big leagues.
Speed
The speed you swing the bat determines the probability of a home run, according to softball veteran Mike Macenko, creator of the House of Swing website. Macenko designed a routine to increase bat speed 10 to 25 percent in 12 weeks using three bats: a light bat without the plug, your regular bat and a bat at least 5 ozs. heavier than your normal bat. Using the heavy bat, focus on moving power from your feet, to your ankles, through your legs and up your torso as you swing the bat as hard as you are able, 10 to 12 times. Repeat with the light bat 10 to 12 times, alternating heavy and light until you have completed five sets. Finish with a set of 10 to 12 swings with your regular bat. Complete this routine at least two times per week.
Strength
Core bridges, or plank poses, increase core strength, improving your ability to transfer power from lower to upper body. Start on your elbows for 15 seconds and go longer from a straight-arm position as your strength increases. Canoe rows with a weighted ball build rotational strength needed to twist your body while batting. While seated, bend your knees and tap the ball side-to-side as if you were rowing with a paddle. Drop the ball and increase your speed while rowing to improve batting speed in addition to abdominal and back strength. Last, one-armed pushups combine upper-body strength training with increasing balance and flexibility. For all exercises, repeat until you can do no more, two times per week.
Curve of the Ball
While speed proves to be the single-most important factor in hitting a home run, a scientific study published in the "American Journal of Physics" in 2003 determined that the pitch also plays a large role. General consensus used to say that fastballs produced more home runs than any other throw, but that is incorrect. Curve balls have topspin that reverse to backspin once hit, elevating the ball higher and sending it farther, so swing hard and often at curve balls.
Tips
The study also showed that rolling your wrists while batting has little effect on increasing distance, despite popular coaching theories. Instead of wrist movement, focus on whipping power through your legs and core, then snapping your body around. Stay relaxed, plant your feet, keep your eye on the ball and make contact. Remember the basics, practice and have fun.
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