The Swing and Squat Jump – The Best Speed Workout For Baseball in 2 Exercises!

1. The Double Arm Kettlebell Swing: By now you may be familiar with the ancient kettlebell and realize that this ancient tool has forged some of the greatest athletes and strongmen on the planet. This ancient device requires a very “movement based” style of training that is essential in the development of a baseball player’s athleticism and speed. The base strength endurance lift that is performed with the kettlebell is the double arm swing. This single exercise incorporates the use of hundreds of muscles covering all the large muscle groups ranging from your abs, hips, glutes, back, shoulders, arms, and hamstrings. All of these groups are necessary in the success of you developing an effective speed workout routine for your baseball game. 

The double arm swing is performed by you swinging the kettlebell back and forth from between your legs up to chest level in an arc like motion. This is done by you implementing a movement known as the hip snap. The hip snap is done by you having to constantly and fluently flex and extend at both the hips and knees in order to create momentum to swing the iron bell. The implementation of this single lift is enough to stimulate your nervous system for the necessary response to help you with your speed development!

2. The Plyometric Squat Jump: This exercise is a tremendous leg workout for baseball players to develop overall speed and power. To perform the squat jump you will have to be on a flat smooth surface. Begin the exercise by standing with your feet about shoulder width apart in length. Quickly flex at both your hips and knees to drop your rear back. Make sure you initiate a counter-movement with your arms by swinging them back when you drop your hips. As you reach the low point of this rapid squat immediately and explosively extend at your hips and knees to jump off of the ground. Bring your arms through as well to assist with the vertical leap. Perform each squat jump in rapid succession. This is a tremendous workout program for baseball players to develop the necessary speed and power to enhance total athleticism. Remember that anyone can train hard, but only champions train smart! Give it a try.