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
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
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
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.