DYNAMIC HITTING CLASS (9-12U)
This class integrates both hitting mechanics and strength development to enhance your swing power and ball exit velocity. By combining mobility work, core activation, and explosive power exercises, this program addresses the key physical demands of hitting.
The class begins with mobility exercises targeting the thoracic (T-spine), lumbar (L-spine), and hips, which are crucial for rotational movement and fluidity in your swing. Core and grip activation drills further prepare the body for the explosive actions required in hitting.
To enhance hip extension, which is vital for generating power in your swing, the class includes a mid-thigh isometric pull followed by a depth drop to overhead med ball toss. This post-activation potentiation (PAP) method maximizes lower body power and coordination.
For push power, essential for driving the ball, we incorporate a bench press iso hold paired with a reactive supine med ball toss, increasing force production through the upper body.
A rotational complex follows to improve rotational strength and control, key factors in hitting success. This complex involves a staggered iso hold to recruit specific muscle fibers, a band rotational push-pull for dynamic rotation, and a med ball toss to further develop rotational explosiveness.
Each strength exercise above is paired with a complementing hitting drill so that the players are better able to translate the strength movement with the actual swing. The design of this class will allow each player to develop physically while also working to maintain and improve overall swing mechanics and results!
Each exercise in this program is specifically designed to enhance the muscle groups and movement patterns most critical for improving bat speed and ball exit velocity, giving athletes a powerful edge at the plate.
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