5 MD Ball Exercises to Increase Bat Speed in Baseball & Softball

5 MD Ball Exercises to Increase Bat Speed in Baseball and Softball

By Gene Coleman, Ed. D., RSCC*E

• MD Reverse Lunge with Trunk Rotations

• Stand with your feet shoulder-width apart, extend both arms and hold a MD ball with both hands in front of your chest

• Step backwards into a lunge with your left leg until your right thigh is parallel to the floor

• Set your core, extend both arms, rotate your torso and the MD ball at the same time to the right over your lead knee as far as comfortable

• Maintain the lunge and return to the starting position

• Lunge with back with your right leg and rotate your torso and MD ball to the left (over lead knee)

• Start with 2×5 to each side and progress to 5×3 to each side

• Keep your chest up, core tight and exhale as you rotate the MD ball

2. MD Ball Rotational Throw

• Stand with feet shoulder-width apart with your left side facing partner or wall holding MD ball in both hands at waist height

• Set your core, twist to the right as far as comfortable bringing MD ball outside your right hip

• Twist to the left and forcefully throw the MD ball to a wall or partner

• Re-set and repeat to the left

• Start with 2×5 and progress to 5×3 to each side

• Keep your chest up, core tight and exhale as you throw the MD ball

 

 3. MD Ball Rainbow Slams

• Stand with feet shoulder width apart holding a MD ball over your head with both arms extended

• Set your core, pivot to the right, lift your back (left) heel off the ground, bend your knees in a lunge position, slam the MD ball to the ground and catch it

• Return to the starting position with arms above your head

• Pivot to the left, repeat the lunge and slam the MD ball slam the MD to the ground and catch it

• Return to the starting position with arms above the head

• This is one repetition

• Start with 2×5 and progress to 5×3 to each side

• Keep your chest up, core tight and exhale as you slam the MD ball down

 

 

 

 

 

 

 

 

 

 

4. MD Ball 1-Arm Chest Pass

• Stand with your feet slightly wider than shoulder-width, left side facing the wall or a partner and holding a MD ball at shoulder-height

• Your right elbow is high, the ball is against your cheek and your right hand is behind the ball and left hand in front of the ball

• Set your core, step forward with your left foot and forcefully throw (push) the ball to the wall or a partner

• Let the ball rebound off the floor on return and catch it

• This is one repetition

• Re-set and repeat for prescribed number of reps and repeat on opposite side

• Start with 2×5 and progress to 5×3 on each side

• Keep your chest up, core tight and exhale as you throw the MD ball

 

5. MD Overhead Throw

• Stand with your feet hip width apart, knees slightly bent and holding a MD ball with two hands in front of your chest

• Set your core, sit back in a squat position, keep your chest lifted and lower MD ball to floor

• Extend your hips and legs and stand up with an explosive movement and toss the MD ball up over your head

• Let the ball bounce off the ground, catch it and return to the starting position

• This is one repetition

• Start with 2×5 and progress to 5×3

• Keep your chest up, core tight and exhale as you throw the MD ball upward

 Coaching points:

• Select a ball weight that will allow you to be fast and explosive; adults should use 6-8-pound balls; high school 4-6-pound balls and young athletes 2-4pound balls

• Keep your chest up, core tight and exhale as you throw and slam the MD ball

 

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Gene Coleman, Ed. D., RSCC*E, FACSM has over four decades as a head strength and conditioning coach (Astros 1978-2012) and strength and conditioning consultant (Rangers 2013-2020). He is Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager baseballstrength.org.