Multimode Resistance Training toImprove Baseball Batting PowerWilliam P. Ebben, MS, MSSW, CSCS, *D, USAW; Alison FotschMarquette University, Milwaukee,Wisconsin

Kristopher K. Hartz, MS, LAT, CSCSCarroll College,Waukesha,Wisconsin

© National Strength and Conditioning AssociationVolume 28, Number 3, pages 32–36

Keywords: bat speed; hitting; implement training; overspeed training; plyometrics; strength training

Baseball has 4 primary skill areas:running, fielding, throwing, andhitting. Hitting is perhaps the

most exciting part of the game, especiallyin light of the recent home run hittingprowess demonstrated by Major LeagueBaseball players. Historically, some prac-titioners have thought that resistancetraining resulted in slower muscle-con-tractile velocity and caused athletes to be-come muscle bound, thereby reducing batvelocity and power. More recently,strength and conditioning professionalsand high-profile athletes have started todispel the previous attitude, exposingsome of their current strength and condi-tioning practices along with their success-es. Research on a variety of force- and ve-locity-developing training strategies,

independent of as well as related to base-ball, also provides a much clearer picturefor how to best train athletes. As a result, anumber of modes of training are poten-tially useful for conditioning baseballplayers. Ultimately, resistance-trainingprograms must use a variety of trainingmodes to attain sport-specific results. Thepurpose of this article is to review the lit-erature and recommend ways to improvebaseball batting power. We will reviewthe principle of velocity and biomechan-ic specificity, as well as recommend theuse of resistance training, Olympic-stylelifting, medicine ball and lower bodyplyometrics, slide board training, ballis-tic implement training, and over- andunderload bat training.

Velocity and BiomechanicSpecificityAccepted principles of training such asperiodization, recovery, variation, over-load, and specificity are all importantfor developing a baseball strength andconditioning program (10). Of theaforementioned principles, specificity ismost important in order to determinethe best exercises for developing powerfor batting. The principle of specificityrequires consideration of the velocityand biomechanical characteristics of thesport (14, 30).

Baseball batting is a highly ballisticmovement (10). For example, hittingan 85 mile per hour (mph) fastball 400ft under standard conditions (no windand moderate temperature) requires abat speed of 76 mph (1). Typically, abaseball bat swing takes about one-fifthof a second (1). Consequently, theprinciple of specificity suggests thatconditioning to improve batting powershould include high-velocity methods.High-velocity training strategies aremost likely to increase the rate of mus-cular force development because theseexercises require the quick recruitmentof the type IIa motor units. This is incontrast to low-velocity training strate-gies that recruit smaller and type Imotor units first and activate type IIbmotor units only if the overload is sig-nificant enough or if the required rateof recruitment increases. Therefore,programs that have advocated the useof machines and slow controlled move-ments (6) are less likely to be effectivefor activities that require speed, such asbaseball batting. Currently, a variety ofmethods are recommended (3, 4, 8, 10,14, 25, 28). These methods include freeweight training, plyometric training,and the use of over- and underload batswings in addition to normal battingpractice.

s u m m a r y

This article reviews a variety of re-

sistance training modes that can be

used to increase baseball batting

power. These modes include strate-

gies that are biomechanically and

velocity specific to batting.

32 June 2006 • Strength and Conditioning Journal

Training to enhance batting power mustalso be biomechanically specific. Unlikemany sports that are performed primari-ly in the vertical plane of movement,baseball batting involves mostly rota-tional movements performed in the hor-izontal plane (10, 16). Additionally, bat-ting power results from the integrationof muscle contractions of the lowerbody, torso, and upper body. Conse-quently, training methods such as theuse of many machines, which isolatemuscle groups and do not allow multi-planar movements, are likely to be leasteffective (29). The principles of velocityand biomechanic specificity suggest theuse of total body, multijoint free weighttraining emphasizing rotational move-ment, plyometric training, and over-and underload bat training.

Resistance TrainingConditioning programs that emphasizeonly traditional weight training exercisesare not velocity specific and may ulti-mately lead to no change or decreasedmovement velocity over time (23). Addi-tionally, the use of most machines will notmatch the biomechanic specificity of bat-ting (29). A number of sources recom-mend the use of free weights and dumb-bells for developing batting power (3, 26,28, 29). More specifically, Weatherly andSchinck (28) report that dumbbells ap-pear to be more functional and allowgreater range of motion, unilateral devel-opment, and increased involvement of theshoulder-stabilizing muscles. Resistancetraining is also thought to be important todevelop a strength base and remedy and topossibly aid in the prevention of injuriesand prepare the body physically for plyo-metric and ballistic exercises (5).

Ground-based weight-bearing resistancetraining for the lower body is especiallyimportant because these exercises have ahigher force requirement and require theathlete to manage the external load and hisor her own body mass (28). Resistancetraining recommendations include squats,split squats, forward and lateral lunges,walking lunges, and forward and lateral

step-ups (7, 19, 21, 28). Additional em-phasis should be placed on plantar flexionbecause the rear foot drive in the battingstance uses this movement (14), suggest-ing that exercises such as the toe extensionand heel raise might be important. Finally,hamstring work by knee flexion and hipextension exercises is necessary to ensurebalance between the quadriceps and thehamstring muscles (27).

In addition to training the lower bodymuscles, torso strength training is impor-tant because the mechanics of hitting re-quire strong abdominals and lower back(2). Together, the lower body muscles andtorso generate more than 50% of the forceinvolved in hitting (6). Torso exercisesshould include a rotary component suchas medicine ball throws, Russian twist,back raises with a twist, and rotational sit-ups. Other torso exercises include crunch-es, leg lifts, good morning, back hyperex-tension, sit-ups, Roman chair sit-ups, andlying side bends (3, 24, 28, 29).

Upper body resistance training may in-clude traditional powerlifting exercisessuch as the bench press as well as tricepsextension, chest flies, and bent-over for-ward and lateral raises. Other areas ofemphasis may include wrist flexion andextension, radial and ulnar deviation,and pronation and supination, whichcan be trained through the use of dumb-bells, weighted bats, and the wrist rollerexercise (3, 21, 28). Resistance trainingis thought to increase a variety of mea-sures of forearm strength as well as handand bat velocity, though some evidencesuggests that specific forearm exercisesmay increase forearm strength but notimprove variables such as bat and handvelocity more than traditional resistance-training exercises (26). Similarly, re-search suggests that training designedspecifically to increase grip strength didnot result in improved bat velocity (15).Finally, consideration should be given totraining internal and external shoulderrotation, as has been previously recom-mended for strengthening the rotatorcuff (4, 19, 28).

The body has been described as a kineticchain with successive links of interde-pendent muscles and joints (14). In base-ball, batting power begins with the lowerbody, and forces are transferred throughthe torso to the upper body. For this rea-son, resistance training exercises shouldalso include whole body, ground-based,closed kinetic chain exercises such asOlympic-style weight lifting variations,including the hang clean, power clean,and snatch (23).

Olympic-Style Weight Liftingand the VariationsTo many casual observers, the most obvi-ous batting movement is that of the armsand bat. However, the body is a successivearrangement of linked joints and mus-cles. Batting power is produced by forcegenerated from the legs, torso, and upperbody working together (14). Given theseadvantages of greater bat speed, it is nec-essary to train for increased power. Stone(23) reports that Olympic-style weightlifting exercises (sometimes described asthe Olympic-style lifts) such as the cleanproduce significantly greater power out-put than do traditional weight trainingexercises such as the squat or bench press.In fact, power output during the secondpull of the power clean is approximately 5and 18 times greater than for the squat orbench press, respectively (23). As a result,strength training exercises such as theclean and jerk; the snatch; and the varia-tions such as the power clean, hang clean,power pull, push press, and power shrugdeserve consideration in a program de-signed to maximize athletic power. Stone(23) suggests these types of exercises mayhave a greater transfer of training formany power sports, especially in compar-ison with high-force, slow-movement ex-ercises such as the bench press and squat.Burgener (4) emphasizes Olympic-stylelifting exercises during the preseasontraining period, reporting 70% of train-ing time is spent on exercises such as thepower clean, snatch, push press, andpower pulls. Preseason training shouldfocus on training muscular power in aballistic fashion. Although strength-

33June 2006 • Strength and Conditioning Journal

training exercises and their variationshave their place in development of ath-lete power, they have limited ability toreplicate rotational and lateral move-ments (17). In sum, strength training ex-ercises such at the power clean are notspecific to baseball biomechanically butare baseball specific from the standpointof the rate of force production. However,other modes of whole body, ground-based, kinetic chain movements such asplyometrics, ballistic resistance, and im-plement training should be included in aprogram designed to develop power forbaseball batting, for these types of exer-cises may be more biomechanically spe-cific to baseball.

Medicine Ball PlyometricsUpper body plyometrics performed withmedicine balls allow for the biomechani-cal and velocity specificity necessary tooptimize performance in baseball. Medi-cine ball plyometrics are useful becausethey stimulate the stretch shorteningcycle, including the stretch reflex and se-rial and parallel elastic tissues, whichmay be important for enhancing battingpower. Additionally, plyometrics allowacceleration of the training load (medi-cine ball) and projection into free spacewithout deceleration (17). Batting re-quires acceleration throughout the swinguntil contact is made with the ball (28).By comparison, conventional strengthtraining exercises may include the unde-sirable deceleration of the training loadat the end of the exercise (16, 27).

Several sources recommend the use ofmedicine ball training for baseball (3–5,10, 14, 21, 24, 28). Recommendationsinclude the use of side throws, overheadthrows, the medicine ball overback throw,medicine ball rotations and twists, stand-ing medicine ball rotation, kneeling med-icine ball tosses, seated medicine ball toss-es, overhead throws, and reverse overheadthrows. More specifically, Burgener (4)reports using medicine balls of 6, 8, and10 lb for exercises such as the “drop andthrow” (commonly referred to as thepower drop), the overhead throw, and

simulated batting throws. The latter in-volves the athlete simulating a battingstance and then stepping and throwingthe ball as far as possible, trying to repli-cate a batting movement.

Lower-Body PlyometricsWhen creatively applied, lower body ply-ometrics can be designed to be highlysport specific to baseball as well. Plyomet-rics can be used to train either vertical orhorizontal acceleration (5). Baseball bat-ting primarily includes lateral (horizon-tal) movement (10). During the battingstance, the center of gravity begins overthe back foot. In this stance, as the batterprepares to swing, the lead foot moves lat-erally toward the pitcher as the center ofgravity moves laterally toward the pitcher(16). The principle of specificity suggeststhat lower body plyometric training to de-velop batting power requires drills withlateral movement and weight transfersimilar to baseball batting.

Many of the lower body plyometric drillsdescribed in the literature emphasize ver-tical movement and straight ahead powerdevelopment. Chu (5), however, de-scribes a number of plyometric drills thatmay be useful for developing lateral andhorizontal lower body explosiveness, in-cluding single-foot side-to-side anklehop, hip-twist ankle hop, lateral jumpwith 2 feet, lateral jump with single leg,lateral jump over barrier, lateral conehops, and lateral box jumps. Additional-ly, Bishop and McFarland (3) reportusing cone jumps, lateral box jumps, and90° box jumps to train lateral and rota-tion component of batting.

Slide Board TrainingIn addition to lower body plyometrics,the slide board or “lateral movementtrainer” is useful in training lateral agilityand power because of its emphasis on theleg abductors and adductors (20). Slideboards have useful application to manysports and help develop power, flexibili-ty, and kinesthetic awareness (20). Theslide board allows the athlete to performlead foot lateral movement and lateral

weight transfer that is similar to what oc-curs when a hitter strides toward thepitcher. Although not previously de-scribed in the literature, one interestingvariation is to combine single repetitionslide board training with medicine ballthrows, trying to replicate push off, lat-eral stride, as well as torso rotation andupper body movement of hitting. Be-cause it can be made somewhat specificto the lateral movement associated withhitting a baseball, the slide board de-serves consideration as a lower bodytraining method for a baseball hitter.

Ballistic Implement TrainingThe principle of specificity suggests thatthe closer the exercise is to the primaryactivity (batting), the greater the trans-fer of training effect. As previously indi-cated, traditional weight training mayinclude a deceleration phase during theconcentric portion of each repetition.This deceleration is inconsistent withthe velocity required in most athletic ac-tivities (17). Newton and Kraemer (17)suggest the problem of deceleration canbe overcome through ballistic training,which is defined as actually throwing orprojecting the resistance into free space.

Some evidence suggests additional prac-tice swinging a bat without ball contact(sometimes referred to dry swings) im-proves bat velocity (12, 22). Althoughdry swings seem effective, they could in-clude an eventual deceleration of the batthrough reduced motor unit recruitmentof the agonist and increased activation ofthe antagonist. In contrast, a bat thatmakes contact with the ball is accelerateduntil the point of contact as the kineticenergy of the ball absorbs some of the batmomentum, requiring less volitional de-celeration of the bat. One solution tothe possible problem of reduced motorunit recruitment and deceleration maybe to take practice swings where a ball isalways (or almost always) struck, suchas with a pitching machine. Anothertraining option may be to use medicineball throws from a batting stance with asimulated batting motion (4). Consid-

34 June 2006 • Strength and Conditioning Journal

eration should also be given to ballisticresistance training with the most sports-specific implement, namely the bat. Thismethod involves practice bat swings withthe release of the bat allowing its projec-tion into free space and is more mechani-cally specific than medicine ball throws,without the potentially undesirable de-celeration associated with dry swings.

Overload and Underload BatTrainingAnother important component of powerdevelopment includes the use of weightedbats, underweighted bats, and overloaddevices such as the donut ring and powersleeve. To be effective, sport-specifictraining should closely mimic the actualskill to be performed (14). It would seem

logical that training to enhance the powerof baseball batting would include the useof bats and devices added onto a bat.

DeRenne and Okasaki (13) report thattraining with a 34-oz weighted bat and a“power swing” (air-resistance device) re-sulted in increased bat velocity. Sergoand Boatwright (22) found that in addi-tion to normal practice bat swings, train-ing with extra swings with a regular bat,Fungo bat (underweight), or 62-oz batresulted in improved bat velocity. How-ever, other studies (11–13, 18) have re-vealed that training with bats greater orless than 12% of original bat velocityhave demonstrated adverse effects on batvelocity. For example, the use of donutrings, bats heavier than 42 oz, and power

sleeves produced bat velocity slower thanwhen swinging bats of lesser weight (11,13, 18). These studies revealed that themass of the bat and degree of bat over-load is inversely related to bat velocity.

Overload and underload bat training ap-pears to be most effective when the train-ing load of the bat closely approximatesactual bat weight (12). One recommen-dation includes bat overload and under-load within 12% of a standard (30-oz)bat (12). DeRenne et al. (12) obtainedstatistically significant improvement inbat velocity of research subjects who per-formed dry swings as well as a group whoperformed batting practice with over-load bats of 31–34 oz and underload batsof 27–29 oz in addition to training witha standard 30-oz bat. In this trainingstudy, the mass of overload and under-load implements changed by 1 oz every 4weeks for 12 weeks. Results reveal thatthe dry-swing group had an average im-provement in bat velocity of 6%, where-as the group who trained with overloadand underload bats improved by 10%.

Overload and underload training for batspeed may be theoretically similar tomethods of training for sprinting speed,which often relies on overload (resistedrunning) and underload (assisted run-ning, such downhill running) strategies(2). In both cases, overload training mayresult in strength, and underload (over-speed) training may result in neuraladaptations and speed.

ConclusionPrinciples of velocity and biomechanicspecificity should guide the design of abaseball batters’ resistance training pro-gram, with exercises becoming increas-ingly sport specific as the baseball seasonapproaches. Ultimately, resistance train-ing must use a multimodal approachthat attempts to closely replicate rota-tional and ballistic movements associat-ed with baseball batting. Table 1 de-scribes a number of conditioningstrategies that progress from general tosport-specific resistance training. ♦

35June 2006 • Strength and Conditioning Journal

Table 1Continuum of Sport-Specific Conditioning Strategies

I. Resistance training

• Squats; split squats; forward and lateral lunges; forward, lateral, and crossoverstep-ups; plantar flexion (toe extension and heel raises); hamstring training

• Russian twists, back raises with a twist, rotational sit-ups, crunches, good morn-ings, Roman chair sit-ups, lying side bends

• Bench press; chest flys; tricep extension; forward, lateral, and bent-over raises;wrist flexion and extension, radial and ulnar deviation, pronation and supina-tion, internal and external shoulder rotation

II. Olympic-style strength training and variations

• Clean and jerk, snatch• Power clean, hang clean, power pull, push press, and power shrug

III. Medicine ball plyometrics

• Side throws, overhead throws, rotations and twists, power drop, batting-stancethrows, kneeling medicine ball tosses, combined slide-board slides and medi-cine ball throws

IV. Lower body plyometrics

• Single-foot side-to-side ankle hop, hip-twist ankle hop, lateral jump with 2 feet,lateral jump with single leg, lateral jump over barrier, lateral cone hops, lateralbox jumps, and 90° box jumps

V. Slide board training

• Slide board training with medicine ball throws

VI. Ballistic implement training

• Baseball-bat throws

VII. Over- and underload bat training

• Swinging over- and underload baseball bats within +12% of normal game-batweight

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William P. Ebben is a clinical assistantprofessor and researcher in the Depart-ment of Physical Therapy/Program in Ex-ercise Science at Marquette University.

Alison Fotsch is a health club attendantand personal trainer at the Snowmass Ath-letic Club and the Aspen Meadows Resort.

Kristopher K. Hartz is the director of ath-letic training at Carroll College.

36 June 2006 • Strength and Conditioning Journal

Ebben

Fotsch

Hartz