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Wednesday, December 30, 2009
3 Strength Building Drills to Make Your Baseball Bat the Most Powerful in Your Baseball League
By Nick Dixon
These 3 batting drills should be a part of every serious baseball players daily batting practice routine. These hitting drills are well known and recognized for increasing bat speed and power. These drills should be done regularly during the off season.
Batting Drill #1 - Top Hand Drill
Purpose: To increase the coordination and skill of the top hand on the bat. The top hand is the hand that guides and controls the bat. Building strength in the top hand can make it take a stronger role in the swing thus, improving bat accuracy and bat speed.
Procedure: You can do this drill with tossed balls, a hitting stick device or a batting machine. The most common way to do this drill is to have the player assume a position with the back knee down and the front leg extended. This body position makes the batter use only the forearm and arm to control the bat. The batting aid or target should be held above the head of the batter. The batter should be instructed to take the barrel above the ball and hit the top of the ball to drive the ball unit downward.
Reps: It is recommended that a better do at least 30 to 45 top hand reps a day divided into 3 sets.
Coaching Point - The heavier the bat is the better. These are strength building exercises. We want to limit the number of reps to less than 50 three times a week. We do not want to do these during the season. We would only do these until 2 weeks before the season begins. You should also incorporate some quick hands or speed hands workouts into your daily routine as well.
Batting Drill #2 - Power Hand Drill
Purpose: To increase the muscle strength and power of the bottom hand on the bat. The bottom hand is the hand that generated bat speed and power. Building strength in the bottom hand can make it stronger and increase bat speed and power.
Procedure: You can do this drill with tossed balls, a hitting stick device or a batting machine. The most common way to do this drill is to have the player assume his normal stance. The batter should have his feet shoulder width apart. The batter will turn the hips and pivot on the back foot to do each swing. Special emphasis should be given the batter to grip the bat near the knob.
The batting aid or target should be held above the belly button of the batter. The batter should be instructed to take the barrel and drive the barrel through the ball. The bat should be moving parallel to the ground.
Reps: It is recommended that a better do at least 30 to 45 top hand reps a day divided 3 sets.
Coaching Point - The heavier the bat is the better. The batter must keep the bat higher enough to be parallel to the ground or higher. The movement of the bat should never be downward. Therefore the target to hit must be kept high. The reason for this is that the batter can not be aided by gravity if the bat moves parallel to the ground and level. Any downward movement by the bat reduces the work of the muscles and reduces the effectiveness of the drill.
Batting Drill #3 - Bat Power Resistance Drill
Purpose: Use strength building resistance exercises to increase the strength and power of the muscles in the hands, forearms, and shoulders that are vital in generating bat speed and power. The stronger these muscles are the more bat speed and power the batter will be able to generate.
Procedure: This weight resistance exercise requires a stationary object like a pole, corner of a wall, or tree to give resistance to the bat during this exercise. The bat will not move. The batter will do these 3 exercises.
Exercise - Knob Drive Resistance Weight Exercise
The batter when flex the muscles of the forearms. The batter will put place the knob against the resisting object. The batter will flex the muscles 10 times at two locations. The two locations are:
Pressing toward the pitcher
Exercise - Bat Barrel Resistance Weight Exercise
The batter when flex the muscles of the hands, fingers, forearms and biceps. The batter will put place the bat barrel against the resisting object. The batter will flex the muscles 10 times at two locations. The two locations are:
6 Inches behind the belly button - belt high - (toward catcher)
6 Inches in front of the belly button - belt high - (toward pitcher)
12 Inches in front of the belly button - belt high - (toward pitcher)
Coaching Point - Each exercise is done with the batter keeping the barrel level, belt high, and pressing toward the pitcher.
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Nick Dixon is the President and founder of Nedco Sports, a sports training company established in 1999. Dixon is also an active and full time high school baseball coach with over 25 years experience. Coach Dixon is better known as the inventor of the BatAction Hitting Machine, the SKLZ Derek Jeter Hurricane Hitting Machine, the SKLZ Target Trainer, the SKLZ Derek Jeter ZipnHit Pro, and the SKLZ Strikeback Trainer. Dixon is also a contributing writer for BaseballCoachingDigest, the Youth Baseball Digest, the Baseball Parent Guide, the Baseball 2Day Coaches Journal, and Blog4Coaches.
Article Source: http://EzineArticles.com/?expert=Nick_Dixon
Posted by Coach's Profile: at 7:51 AM