Hitting Overload Exercise

As as coach, you want to train your athletes to be the strongest player they can be – whether that is hitting, throwing or running.   Great conditioning drills and exercise can help accomplish this!   In today’s article, I am highlighting a great overload exercise that will help improve your power hitting!     The variations available make this a great exercise for any level of player.

Tubing Exercise for Stronger Hitting

Difficulty Level:



For this drill, you’ll need a regular bat, a broken bat handle, a resistance band, and to do a bit of handy work. Take the broken bat handle and drill a hole through the top. Then tie the tubing or resistance band through the hole, and tie the other end through a fence.


Get into your batting stance, perpendicular to the fence. Grab the handle, and pull forward as you rotate your hips, extending out to the point of contact, then back to your starting position. After 10 reps, pick up a normal bat, get in the exact same stance, and repeat 10 dry swings.

Coaching Tips:

The farther you are from the fence, the higher the resistance will be, so start close, and work your way out as you get more comfortable.


If you don’t want to go through the whole process of drilling a hole through a bat, you can just tie a resistance band to a fence and just hold the other end with your hands. If you choose to do so, the technique will be slightly different. Hold the resistance band at roughly waist level, rotating your hips forward with your arms in tight, then extending them forward explosively.

You can also try going through your swinging motion with just your lead arm holding onto the bat for and added challenge, or, take the normal bat and hold it behind your back with both arms, so that it’s sandwiched between the cradles of your elbow and your back. Here you’ll stand parallel to the fence, rotating your back shoulder forward.


What do you think of using this type of overload exercise to improve your hitting power?   Do you have other recommendations to share?   Comment below!   And don’t forget to Become a Fan on Facebook, where I will be sharing more great hitting drills, tips and suggestions!