Quick Take
This article explores four scientifically-backed methods to increase baseball swing speed, focusing on upper-body strength, overload/underload training, weighted warm-ups, and perfecting swing mechanics. Backed by studies and practical tips, it provides actionable insights for players seeking to elevate their game.
We’ve had a lot of traction on our scientific way to hit home runs article over the years and are a bit surprised we’ve never put together a similar scientific approach to improving your swing speed. They are similar. After all, we try increasing our swing speed to hit more home runs.
However, some studies are designed specifically to measure swing speed, and others for measuring power (exit velocity). We are focusing here on specifically increasing swing speed.
Increase Swing Speed – To-Do List
- Make a workout plan to increase your bench press max.
- Incorporate under/overload training immediately.
- Consider being innovative and getting ankle weights for your biceps.
- Get a video analysis of your swing and improve your mechanics.
We read far and wide, looking at the science to find five ways to increase your swing speed. There is some overlap with our home runs article, sure. But we did find five specific scientific journals discussing proven ways to improve bat speed. They are:
1. Improve Your One Rep Max in Bench
Hot Take: There are many ways to improve your max bench. Look at places like here, here, and here to get some great workout regimens to improve your one rep max for the bench press, a proven way to increase your bat speed.
Well, let’s talk about the elephant in the room. You tend to swing the bat faster if you are stronger, especially in upper body strength. Surprise!!!
That doesn’t sound like rocket science, but it is something this Journal of Strength and Conditioning paper makes clear. Specifically, they found that increases in your one rep max bench press correlated with improvements in your swing speed. And, maybe most interesting in the whole study, those who started with moderate to slow swing speeds benefited the most from getting a better bench press.
Key Takeaways
- There was a significant positive relationship between upper-body strength and bat velocity.
- The relationship was stronger for players with lower levels of bat velocity.
- Upper-body strength training can be an effective way to improve bat velocity in collegiate baseball players.
- Coaches should focus on developing upper-body strength in players with lower bat velocity levels.
In other words, you’ve heard it said: “Don’t skip legs.” Well, don’t skip upper body strength training either.
2. Underload and Overload Training
Hot Take: If you’ve yet to hear of overload/underload training your swing, I’m glad you’re here. It works, but don’t get bogged down in the details or upgrade programs from companies acting like they’ve invented this. It’s a known commodity you can do with your game bat, your little brother’s, and your dad’s bat.
This is ubiquitous in the swing training world, and more than a few programs are designed with this scientific study in mind. But it doesn’t require special equipment to swing heavier and lighter bats when you take your reps. And it’s shown that, over time, in high-level players, it improves your swing speed.
Underload Overload Swing Plan
| Rep | Swing Weight | Bat Type |
|---|---|---|
| 1-20 | 50% | Light Bat |
| 21-40 | 100% | Normal Bat |
| 41-60 | 200% | Heavy Bat |
The Optimal Pattern in Overload/Underload Training: There isn’t one specific pattern that is universally accepted, but alternating between light, normal, and heavy bats works effectively.
3. In Warm-Ups, Weight Your Arms, Not Your Bat
Hot Take: Put ankle weights in the on-deck circle and wrap them around your biceps. Warm up with your normal bat with no weights on it. Weigh your arms, not the bat, in warm-ups.
4. Learning From Cricket: Get Perfect Form
Hot Take: Bat speed is determined by pelvis and thorax segments, lead elbow extensions, wrist undocking, and the impact location on the bat’s face. Cricket studies reinforce the importance of proper mechanics.
Consistent practice, attention to detail, and refining mechanics naturally lead to better swing speed. Exercises and video analysis help achieve this.
