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

  1. Exercise 1: Hex Bar Deadlift 4x6 - foundational hip and leg power.
  2. Exercise 2: Med Ball Rotational Throws 4x10 each side - explosive rotation.
  3. Exercise 3: Cable Rotational Lifts 3x12 each - resisted hip turn.
  4. Exercise 4: Single-Leg Squat Variations 3x8 each - leg drive stability.
  5. Exercise 5: Landmine Rotations 3x10 each - load rotational pattern.
  6. Exercise 6: Medicine Ball Slams 3x12 - total body explosive power.
  7. Exercise 7: Pallof Press 3x15 each - core stability for power transfer.
  8. Exercise 8: Band Rotational Swings 3x20 each - high velocity rotation.
  9. Exercise 9: Hip Bridges 3x15 - glute activation for hip drive.
  10. 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

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At a Glance

Categories
Strength ConditioningHitting
Focus Areas
Strength
Age Groups
11-1213-1415-1617-1818+
Players
1-15 players
Difficulty
intermediate

Equipment Needed

CAP Barbell 110 LB Elite Olympic 2-Inch Cast Iron Weight Plate SetBarbellsAmazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbellsProsourceFit Weighted Medicine Ball, 10 lbMedicine BallJaeger J-Bands Resistance Bands for Baseball & Softball PitchersResistance Bands

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