One of the fastest ways to increase your team's batting average and power is to improve bat speed.
The quicker the bat head
moves through the hitting zone, the longer your players can wait and see
the
ball - and make a better
choice in a swing, no-swing situation.
And when your players strike
the ball with more velocity, it travels further and faster, increasing
the chances of extra base
hits.
Here are 2 simple tips you can use with players of any age to develop lightning-quick bat speed.
Train The Core
A powerful core helps your
athletes transfer speed and momentum to the upper body, the arms, and eventually
the bat head.
Here are 3 core exercises you should include in your your team's in-season and off-season program:
Plank
Lie down on your stomach.
Lift your body off the floor with your forearms (elbows at 90° degrees)
and your toes. Keep your body in a straight position (without arching your
back) and hold for 30 seconds to one minute. Lift one foot in the air for
added difficulty.
Lying glute pushup
The lying glute pushup targets
your butt and back muscles. Lie on your back with your feet resting on
top of a chair or bench. Push through your heels to raise your butt off
the floor as high as possible. Form a straight line from your knees to
your shoulders.
Hold this position for 60
seconds.
Twisting crunch
This is one of the most
effective crunch workouts, as it hits all of your stomach muscle fibers
at once. Assume a standard crunch position, raise your torso to a 45°
angle, and then twist from side to side. For an advanced movement, extend
your legs and pretend to peddle a bicycle while you continue to twist.
Build Grip Strength
To develop a quick bat your
kids must have strong hands, wrists and forearms.
Your players can easily build grip strength by using common objects found at home. Have them spend 30 minutes a day squeezing a tennis ball (they can do this while watching TV or reading).
Another great at-home
tool is the wrist-roller.
Making one is easy. Just
take a broom stick and cut it to about 12 inches long. now drill a hole
in the middle of the cut broom stick and insert a piece of rope around
4-5 feet long.
Now tie one end of the rope to the handle and the other end to a brick or 5lb weight.
To perform the exercise,
twist and turn both wrists in an alternating fashion, rolling the weight
all the way to the top. Lower slowly and repeat.