Strength and Conditioning Programs to Increase Bat Swing Velocity for Collegiate Baseball Players

Strength and Conditioning Programs to Increase Bat Swing Velocity for Collegiate Baseball Players

Haruna, R., Doi, T., Habu, D., Yasumoto, S., & Hongu, N. (2023). Strength and conditioning programs to increase bat swing velocity for collegiate baseball players. Sports, 11(10), 202.

Summary:

The study by Haruna et al. (2023) delves into the relationship between anthropometric and physiological variables related to bat swing velocity (BSV) among collegiate baseball players. It emphasizes that a higher BSV, crucial for hitting performance, correlates positively with various factors, notably body mass and muscle strength. The research involved 78 male collegiate players, assessing their height, body mass, and lean body mass, along with grip and back muscle strength, sprinting ability, and explosive power via standing long jumps and medicine ball throws. Results showed significant correlations between BSV and physical performance variables, particularly upper and lower body strength. Specifically, lean body mass and back muscle strength emerged as the most significant predictors of increased BSV. 

The study also categorized players into three performance levels based on BSV—Fast, Middle, and Slow—highlighting that those in the Fast BSV group exhibited superior body characteristics and muscle strength compared to their counterparts. It advocates for tailored strength and conditioning programs that focus on improving muscle strength and body conditioning to enhance BSV. 

The authors propose integrating baseball-specific training into broader strength training regimens, including exercises such as the hang power clean and dynamic bat swing training, to optimize players’ performance. Additionally, they underline the importance of individualized training strategies tailored to each player's physical profile. 

While the research presents robust findings and implications for training, it acknowledges limitations, such as the inability to definitively establish causation due to weak correlation coefficients and a limited sample size. The study calls for longitudinal research to better understand BSV determinants and their effects on overall baseball performance, particularly in relation to batting averages. This comprehensive analysis sheds light on the essential link between physical conditioning and batting capabilities, serving as a guide for coaches and trainers in optimizing player development in collegiate baseball.

Article link

Torso rotational strength contributes to bat speed

The positive correlation between trunk, leg, and shoulder strength and linear bat velocity at different ball locations during the baseball swing in adult baseball hitters

    The study examines the correlation between trunk, leg, and shoulder strength and bat velocity in adult baseball hitters, particularly considering different ball locations within the strike zone. The researchers aimed to identify how various muscle strengths contribute to bat speed and which segment's strength serves as the best predictor for this speed. Nineteen male amateur and collegiate baseball players participated in the study, where they were tested for isokinetic strength and bat velocity at five specific ball locations: middle, high inside, high outside, low inside, and low outside. The findings revealed significant positive correlations between trunk rotation strength and bat velocity across all positions. 

    Although knee strength also showed correlations at most locations, shoulder strength was only significant for outside pitches. Through multiple regression analysis, trunk rotation strength emerged as the sole significant predictor of bat velocity regardless of the ball's position. The average bat velocities recorded were comparable to published studies, emphasizing the importance of trunk strength in baseball swings. 

    Additionally, the stronger the hitter's trunk rotation, the higher the bat velocity achieved, underscoring its critical role in generating force rapidly. Lead knee extension strength also correlated positively with bat velocity for several positions, indicating its role in stabilizing the pelvis and facilitating energy transfer. However, the correlation with shoulder strength was limited, only observed with outside pitches, suggesting that this segment might be more crucial when the hitter reaches for pitches away from the body. 

    The study concludes that enhancing trunk rotation strength could benefit hitters looking to improve bat velocity, although peripheral muscle groups, despite not being significant predictors, remain essential for overall swing mechanics. The results indicate that further research is needed to explore other contributing factors, especially for pitches inside the strike zone, where strength alone may not fully explain swing outcomes. Overall, the insights from this study emphasize targeted physical training to develop specific muscle groups for improved baseball performance.

Citation:

Chu, Y., Keenan, K., Allison, K., Lephart, S., & Sell, T. (2015). The positive correlation between trunk, leg, and shoulder strength and linear bat velocity at different ball locations during the baseball swing in adult baseball hitters. Isokinetics and exercise science, 23(4), 237-244.

Link to study

Strength and Conditioning Programs to Increase Bat Speed in College Players

Bullets from the study:

• Greater strength, power, lean body mass = higher bat speed

• All anthropometric variables(height, mass) were associated with bat speed

• 3 performance variable had weak statistically significant association with bat speed 

• Baseball specific training APPLIES power to swing - power+coordination+timing

• The average bat speed for this college group was 65.37 mph with a range of 56.23 to 76.6

• The authors provide suggests for each group of players based on their results

Summary

"Strength and Conditioning Programs to Increase Bat Swing Velocity for Collegiate Baseball Players" investigates the anthropometric and physiological variables associated with bat swing velocity (BSV) and explores strength and conditioning programs to increase BSV in collegiate baseball players. The study involves 78 male collegiate baseball players, and various measurements were taken including BSV, anthropometric measurements (height, body mass, lean body mass), grip strength, back muscle strength, standing long jump, and backward overhead medicine ball throwing. The results show that BSV is correlated with anthropometric and physiological variables, particularly upper and lower body strength and full-body explosive power. The study suggests that strength and conditioning coaches may consider using this information when designing training programs for collegiate baseball players.

Subjects were divided into 3 groups (fast, middle, slow) based on performance.  The table above shows the difference in characteristics between groups.

Solid description of baseball-specific training from this study.  Baseball specific training APPLIES power to the swing and includes both coordination and timing.

Link to article

Haruna, R., Doi, T., Habu, D., Yasumoto, S., & Hongu, N. (2023). Strength and Conditioning Programs to Increase Bat Swing Velocity for Collegiate Baseball Players. Sports, 11(10), 202.

Comparison of baseball swing biomechanics between different age and competition levels

Kinematic comparison among difference age groups compared the hitting mechanics of players from different levels.  Little league, high school, division 1 2 and 3, minor league and major league players did a biomechanics motion capture while batting off a tee.  This video summarizes the research study and the differences between the players with some practical coaching applications.

A few take always for me were:

1. Prevalence of excessive back shoulder aDDuction in youth.  Aka long swing or bat drag, this is when the back elbow is lower and closer to the midline of the body.  Also typically an indication of mis-alignment or inability to effectively rotate the torso.
2. Youth segment speeds can rotate just as fast as older players.  Hips, in this instance, rotated faster for youth than higher levels.
3. Learning to TRANSFER energy from one segment to the next is just as important as developing rotational speed.  This could be addressed with either strength/stability OR timing/technique improvements.
4. Start teaching kids to move better when they are young!

References:

Dowling, B., & Fleisig, G. S. (2016). Kinematic comparison of baseball batting off of a tee among various competition levels. Sports biomechanics, 15(3), 255-269.

Inside a 12u group hitting session at HIT 585

What’s a group hitting session look like at HIT 585?  

We like to individualize instruction within a group setting. The instruction, drills and practice design are all intended to maximize development and skill transfer to the games.

This video is an example of a player with a very good swing plane, but slightly uphill swing path.  We’re focusing on some drills to level out the path to handle some velocity against the fastball machine:

Optimizing Swing Sequence Phases for Bat Speed, Power and Contact

The title of this research paper, published in 2020,  is “Sequential order of swing phase initiation in baseball” By lead author Ethan Stewart, now the lead sports scientist for the Oakland A’s. 

Core Training Program Improves Exit Velocity in High School Baseball Players

Straightforward here…

Rotational training program for HS baseball players improved batted ball exit velocity (measured off batting tee) by statistically significant 3.1 mph but did NOT improve throwing velocity

• 24 high school baseball players (age 14-18) were randomly split into 2 groups - control and rotational training (RT).  
• Both groups did the same baseball practice twice per week for 2-hours each practice.
• The RT group did an additional 1-hour session after school 2x/week for 6 weeks. 
• The RT program consisted of several exercises (see image below) with weighted walks loaded ~50% bodyweight for ~27m and ~1-3 sets of ~8-20 reps (details in the article linked at bottom of page).

Summary:

This paper investigates the effects of core training on high school baseball performance. The study aimed to explore the effectiveness of a resistance training program targeting the muscles of the core in order to increase force production in torsional movements such as throwing and hitting in baseball. The study involved 24 male high school baseball players who were randomly assigned to either a control group or a core training group. The control group attended baseball-specific workouts twice a week for six weeks, while the core training group participated in a six-week core training program in addition to the baseball-specific practice. Throwing velocity and ball-exit velocity were assessed before and after the six-week intervention period using a radar gun. The results showed that neither group experienced an increase in throwing velocity, but the core training group did experience a significant increase in ball-exit velocity. The study concluded that a six-week core training program led to increased ball-exit velocity among high school baseball players.

Summary:

This paper investigates the effects of core training on high school baseball performance. The study aimed to explore the effectiveness of a resistance training program targeting the muscles of the core in order to increase force production in torsional movements such as throwing and hitting in baseball. The study involved 24 male high school baseball players who were randomly assigned to either a control group or a core training group. The control group attended baseball-specific workouts twice a week for six weeks, while the core training group participated in a six-week core training program in addition to the baseball-specific practice. Throwing velocity and ball-exit velocity were assessed before and after the six-week intervention period using a radar gun. The results showed that neither group experienced an increase in throwing velocity, but the core training group did experience a significant increase in ball-exit velocity. The study concluded that a six-week core training program led to increased ball-exit velocity among high school baseball players.

Link to article

Felion, C. W., & DeBeliso, M. (2020). The effects of core training on high school baseball performance. Athens J. Sports, 7, 173-188.