6 Musts for a High Bat Speed… Core Strength, Stability and Power (Part 4)

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)


Contrary to popular belief, the core does not create force during the swing. Its primary responsibility (much like a pitcher) is to transfer force from the lower half to the upper body as well as create a great stable platform to swing from. In today’s final part of this series on batting, (click here for Part 3, Part 2 or Part 1) we’re going to look at a few key ways to train the core and better “groove” these patterns.

When training the core with both our pitchers and in our Hitters Rx program, three of the main areas we focus on are:

  • Anterior Strength and Stability
  • Rotary Strength
  • Transfer of Power

Let’s take a look at these one at a time.

4. Anterior Strength and Stability – When an athlete’s core strength and stability is compromised, it can cause alignment issues.  This can actually limit range of motion elsewhere in the body. For example, it’s often possible to get quick changes in an athlete’s hip mobility just by working on anterior core strength and stability. This one works on both while teaching the athlete to resist extension in the lower back as well.

(Tall Kneeling Cable Press-outs)

5. Rotational Strength – Our Director of Hitting, coach Rozema, likes to talk about “keeping connectivity between the shoulders, hands and core”. This drill lets the athlete take some of the strength and stability we’ve developed anteriorly, and apply it in a more rotary specific movement.

(Cable Ball Rotations)

6. Transfer of Power – Now it’s time to learn to put it all together. Without adequate transfer of power to the upper half, we are losing tons of power by not incorporating the bigger, more powerful muscles of the lower half. This exercise allows the athlete to actually groove the pattern and “feel” what correct transfer of power feels like while strengthening at the same time.

(Dynamic Cable Lifts)

I hope you’ve had as much fun reading and learning about improving your reps at the plate as I’ve had writing about it. Come in and check out our various programs for Catchers and Position Players programs. Until then,

See ya’ in the gym…


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