Things You'll Need:
- Hand-held weights (dumbbells, wrist weights)
- Overhead bar (such as those used for pull-ups)
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Step 1
Work out the three main parts of your body that control bat speed—abs, legs and forearms. The following exercises will help.
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Step 2
Perform weighted crunches to work out your upper abs. Do this by lying flat on your back, putting your legs in the air, and bending your knees at a 90 degree angle. Now hold a weight of your choice at straightened arms length. Use your upper abs to raise your upper body (only your upper body) while keeping your back flat on the ground. Do three sets of 20 to 30 repetitions.
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Step 3
Perform hanging leg raises to work your lower abs. To do this, hang from an overhead bar with your hands separated at about shoulder width. Your feet should not be touching the ground. With your knees bent at 90 degrees, lift your legs together so your knees are above waist height. This should contract your lower abs. Lower and repeat. Do three sets of 10 to 25 repetitions. Do not swing to help lift your legs. If you want, you can add ankle weights or keep your legs straight while lifting. This will increase resistance.
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Step 4
Perform standing weighted twists to work out your rotational abs. Do this by standing in an athletic stance with your feet at a comfortable distance, and your knees slightly bent. Hold a weight between 6 to 12 inches in front of your body. Twist back and forth at the waist as rapidly as possible. Do not twist or bend your knees. Ensure your shoulder reaches your chin at each twist. Do a slow warm-up before you increase your speed.
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Step 5
Perform leg exercises. Your legs need to be strong to start the powerful force necessary to increase your bat swing. The single-leg squat will work out your entire leg. Stand on a bench or box that is about at knee height. Hold your arms in front of you and flex your left ankle so that your toes are higher than your heel. Keep your torso as upright as possible. Now bend your right knee and slowly lower your body until your left heel is touching the ground. Pause, then push yourself back up. Do as many reps as possible without seriously straining yourself. Switch legs. This is a very difficult exercise. Do not injure yourself doing it.
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Step 6
Work out your forearms. Your forearms aren't exactly what gives you a better swing; it is your grip. However, your gripping muscles are directly connected to your forearms. To increase your grip, try working out by squeezing tennis balls or softballs. This will increase your finger and hand strength, and therefore your grip. Combine this with wrist curls and reverse wrist curls. Wrist curls should be done with weights just heavy enough to cause resistance.
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Step 7
Do other work outs that will increase strength in your whole body. Parts of a system work better when the whole system works efficiently.
