To properly utilize the legs in the swing, you want to look at getting shorter and staying shorter. You see most great hitters when you draw a line over their head before they stride, by the time they get to stride landing, you’re gonna see distance between where they started, and where their head is at stride landing.
With the right swing and follow-through technique, you can add more power to your baseball swing. Most of the power will come from your hips and wrists, but try to transfer your weight smoothly forward as you swing. That way, you’ll generate power from your legs too.
The power of the swing is generated from the back heel coming off the ground and rotating, starting with the lower half, from the feet, to the legs, to the hips, to the torso, to the shoulders, to the arms, into the hands that deliver the bat.
Deflate the ball somewhat so that the bat does not bounce back as violently, then place it on the tee. Players should focus on swinging through contact as they hit the ball. This drill emphasizes strong contact and power through the zone. Many young players shy away from contact - this addresses that issue directly.
If a right handed hitter is fouling fastballs down the left field line then his timing is early. If he is fouling fastballs down the right field line then his timing is late. If the foul ball goes straight back his timing is good.
Baseball Hitting Mechanics – Stride and Swing Phases
The Swing Phase (1 – 5) begins as the front leg blocks at heel plant and the body begins to accelerate its rotation against a firm front side, ultimately ending at contact.
Separation (stage 3) is the portion of the baseball swing mechanics when we stride and separate the movement of our hands from our stride foot in order to create torque, in a strong balanced launch position. Separation is essential for bat speed, and bat speed directly translates into power and distance.
At 50 feet for 7-8-year olds, 60 feet for 9-10-year olds, and 60′ or 70′ for 11-12-year-olds depending on the league, this is a much shorter distance than the 90 foot distance that is standard for high school and up.
We are using similar muscles that we used in the swing such as the hip flexors, hip rotators, rotator cuff musculature, deltoids, lats, and wrist pronators, pectoral muscles, quads, glutes, hamstrings, and the muscles responsible for flexion in your back.
The shoulders, forearms, and wrists generate the majority of power that is needed for a baseball bat swing. While the biceps and triceps do play a certain role, and you want to train those a little bit just to avoid an imbalance, your arm workouts should be focused on the shoulders, forearms, and wrists.
Here are the top 8 baseball exercises you can do to increase your hitting power.- Hex Bar Dead Lift. The dead lift is a staple for building overall size and strength.
Pull up/Seated Pull Down.
Hanging Toes to Bar.
Get in the weight room
As I mentioned earlier, strength doesn’t necessarily turn into homeruns, but coupled with quality hitting mechanics it will help with your distance. When you are stronger you will be able to hit through the baseball without the bat slowing down too much at contact.
The best way to hit home runs is to keep practicing. You need to work hard to get used to different pitches, hone your mechanics, and build strength with the bat. Practice makes perfect, so take as many chances you can to hit pitches.