Medicine Ball Throws For Bat Speed

A Drill to Develop Rotational Strength and Explosive Power for Generating Bat Speed

The Medicine Ball Throws drill simulates the swinging motion by having players throw a medicine ball, which builds rotational strength and explosive power—two essential elements for improving bat speed and overall hitting power.

This drill is a powerful addition to any training regimen focused on increasing strength and bat speed. With consistent practice and proper form, players will build the explosive power and control needed to improve their hitting performance.

Difficulty Rating: ★★★☆☆ (Moderate)
Time Estimate: 10-15 minutes

Setup:

  1. Equipment Needed:
  • Medicine balls (5-10 lbs for younger players, 10-15 lbs for older players)
  • Open space with a wall or net for safe throws
  1. Player Positioning:
  • Players stand in an athletic stance, similar to their batting stance, about 5-7 feet away from a wall or net. This allows enough room for the medicine ball to be thrown safely without rebounding toward the player.
  1. Tossing Area:
  • Ensure that the area has enough open space and a solid wall or net to prevent the medicine ball from rebounding. Safety is critical, so make sure players are well-spaced and not in the path of any thrown balls.

How to Run the Drill:

  1. Player Positioning and Stance:
  • Have players stand with their feet shoulder-width apart, in a stance similar to their batting stance. The medicine ball should be held with both hands near the center of their chest.
  1. Throw Execution:
  • Players rotate their upper body as if starting a swing, leading with their back hip and transferring their weight to the front foot.
  • As they rotate, they explosively throw the medicine ball toward the wall or net, simulating the swinging motion of a bat.
  • After each throw, players should reset their stance and repeat, focusing on maintaining balance, proper form, and explosive movement.
  1. Repetitions:
  • Perform 2-3 sets of 8-10 throws per side, allowing a short rest between sets. Ensure players throw from both sides to develop balanced rotational strength on each side of the body.
  1. Adjustments:
  • Start with a lighter medicine ball if players are struggling with form or balance. As they improve, they can gradually increase the weight to continue building strength.

Why You Run This Drill:

The Medicine Ball Throws drill is designed to enhance rotational power and core strength, both critical for generating bat speed. By simulating the swinging motion with a heavier load (medicine ball), players develop the explosive power needed for stronger swings. This drill also helps train the body to move efficiently, transferring power from the lower body to the upper body, which is essential for consistent, powerful hitting.

Key Skills Developed:

  • Rotational Strength: Builds core muscles responsible for rotation, helping players generate more power in their swing.
  • Explosive Power: Teaches players to use explosive movements, which translate into quicker bat speed.
  • Body Control and Balance: Improves balance and weight transfer, which are crucial for maintaining control and timing in the swing.

Pros and Cons:

Pros:

  • Improves Power and Bat Speed: Helps players increase bat speed by building the necessary rotational and core strength.
  • Easy to Implement: Requires minimal equipment and space, making it a versatile addition to practice.
  • Builds Functional Strength: Teaches players how to transfer power from their legs and core to their upper body, which directly translates to improved hitting performance.

Cons:

  • Risk of Improper Form: If not performed with correct form, players may develop poor habits or risk injury, especially to the lower back.
  • May Be Too Challenging for Younger Players: The weight and motion may be difficult for very young players, so proper guidance and lighter medicine balls are essential.
  • Not a Swing Substitute: While beneficial for strength, this drill doesn’t teach bat control or specific swing mechanics, so it should be used alongside hitting drills.

Coaching Notes & FAQs:

Coaching Tips:

  • Focus on Explosive Movement: Emphasize the importance of an explosive but controlled throw. The goal is to mimic the rotational power of a swing, not to throw the ball as hard as possible.
  • Encourage Proper Weight Transfer: Teach players to start the throw by pushing off their back foot and rotating through the hips, which ensures they’re using their lower body power effectively.
  • Use Appropriate Weight: Ensure players are using a medicine ball weight they can control. It’s better to start with a lighter ball and focus on form rather than risking injury or poor mechanics with a heavier ball.

Frequently Asked Questions:

  1. What weight of medicine ball should I use for players of different ages?
  • Younger players (ages 9-12) typically do well with a 5-8 lb ball. Older or more experienced players (ages 13+) may use a 10-12 lb ball. Adjust based on each player’s strength and control.
  1. How often should this drill be done?
  • For best results, this drill can be incorporated 2-3 times per week, with rest days in between to allow for recovery. Rotational strength and power require both training and recovery for optimal improvement.
  1. Is it safe to do this drill with very young players?
  • Yes, if done with proper form and light weights. However, be cautious with the weight used and ensure they are performing each throw under supervision to avoid potential injury or strain.
  1. Can this drill replace regular swing practice?
  • No, this drill is a strength-building exercise and does not replace live hitting practice. It should be used in combination with regular swing mechanics drills to build a complete hitting program.