Strength Conditioning Drill: Hitting Power & Strength Workout (Baseball & Softball)
Targeted strength and power workout designed specifically to increase hitting power. Focus on rotational strength and explosive hip drive.
How to Run This Drill
- Exercise 1: Hex Bar Deadlift 4x6 - foundational hip and leg power.
- Exercise 2: Med Ball Rotational Throws 4x10 each side - explosive rotation.
- Exercise 3: Cable Rotational Lifts 3x12 each - resisted hip turn.
- Exercise 4: Single-Leg Squat Variations 3x8 each - leg drive stability.
- Exercise 5: Landmine Rotations 3x10 each - load rotational pattern.
- Exercise 6: Medicine Ball Slams 3x12 - total body explosive power.
- Exercise 7: Pallof Press 3x15 each - core stability for power transfer.
- Exercise 8: Band Rotational Swings 3x20 each - high velocity rotation.
- Exercise 9: Hip Bridges 3x15 - glute activation for hip drive.
- Exercise 10: Oblique Work 3x20 each - rotational core endurance.
Coaching Points
- Hitting power comes from ground up through kinetic chain
- Hip and core strength fundamental to bat speed
- Rotational exercises mirror swing mechanics
- Explosive intent on power movements crucial
- Stability work allows safe power expression
- Balance bilateral strength with unilateral stability
- Track metrics: exit velocity, bat speed to measure progress
Quick Actions
At a Glance
- barbells
- dumbbells
- medicine-ball
- resistance-bands
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