For baseball players who want to increase their speed and athleticism, you’ve come to the right article. I’ve included here 2 core drills and drills that are guaranteed to improve your muscle power and help you build speed.
1. Kettlebell Snatch and Jump Squat Combination: For this exercise, you’ll need the availability of a moderately heavy kettlebell and your willingness to work. To get started, make sure you have a flat, open space to work in. Of course, make sure you are well warmed up. Begin by performing a set of one-arm kettlebell snatches. Make sure you run at least 30 total pulls (15 on each arm). As soon as you complete the snatches, immediately assume an athletic stance and perform a set of 15 jump squats. Be sure to use your arms to help with the momentum of the counter movement to get the most height out of each continuous jump! Afterwards you will be surprised how much fun speed training for baseball can be!
2. Kettlebell Rolling Jump Squats: For this exercise you will need a relatively light kettlebell and a semi-soft surface like grass or a large mat. To begin this exercise, simply stand with your heels on the mat. Hold the kettlebell firmly with both hands face down (bell side up). Keep the bell semi-closed against your chest. Next, simply squat down to the floor until you actually sit with your rear end on the floor. In one continuous motion, as soon as you hit the ground, bend your knees and roll back until your upper back and traps touch the ground. Once you do this, immediately and forcefully explode out of the roll propelling your body forward with enough force to plant your feet on the ground and stand up. From the moment you plant your feet and start to climb vertically, you explode into a vertical jump. As soon as you land from the jump, immediately transition into the next rolling squat jump! This drill is a surefire way for the baseball player to develop speed and explosive athleticism!