How to Increase Exit Velocity for Baseball
Updated: Feb 27, 2025
Want to play baseball at a higher level?
MLB players are (on average) the fastest and strongest baseball players in the world.
Kees Yashko is one of the strongest athletes I have had the pleasure of working with. He does powerlifting with his older brother and works relentlessly to improve. He is one of the top rated prospects in his class. Here he is hitting a ball 96 mph off a tee with a wood ball at 14 years old
Here is a rough general program you can use to improve your performance. Taylor this program to your individual goals.
Track how fast you hit
30 max effort hits per day. Listen to your body and adjust accordingly.
Track how fast you throw
30 max effort throws every other day. Throwing does have some injury risk. Listen to your body and adjust accordingly. Do not throw with pain ever.
Track how fast you run
10 max effort sprints every other day. Listen to your body and adjust accordingly
Bonus, Track how high you jump
5x5 max effort jumps per day. Listen to your body and adjust accordingly.
Reminder, online training available at hitterish.com/online-baseball-lessons
Get stronger
Use resistance to train the push, pull, lunge, squat and twist.
Track your trap bar deadlift
3x5 every other day.
You must adjust your daily and weekly volumes to reflect your workload. You will have to play games when you are sore, that's part of the deal.
A study by Newton et al. (2006) published in the Journal of Strength and Conditioning Research demonstrated that resistance training improved peak power output and speed in athletes, which can directly translate to enhanced bat speed and hitting power in baseball players.
A study by McFarland et al. (2013) in the American Journal of Sports Medicine found that pitchers who engaged in strength training had significant improvements in their throwing velocity.
A study published by Hoffman et al. (2003) in the Journal of Strength and Conditioning Research showed that increased lower body strength is associated with improved sprinting speed and agility in athletes.
A study by Faigenbaum et al. (2009) in Sports Medicine highlighted that strength training can reduce the risk of injury by enhancing muscular balance and joint stability.
Diet
1g of protein per lb of body weight per day
Steak
Eggs
Rice
Potatoes
Protein Shakes
on repeat.
Prioritizing compound lifts like the trap bar deadlift alongside max-effort rotational swings is exactly how young ballplayers develop genuine exit velocity! When resting up on the couch between intense batting cage reps and sprint workouts, hopping onto Daily Red Pokémon in my browser is my favorite nostalgic way to unwind. Solid, no-nonsense strength and conditioning breakdown for baseball!
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That 96 mph off a tee with a wood ball at 14 is insane—powerlifting with his brother is clearly paying off. I've been trying to build that kind of rotational strength with my own training, so I'm curious about the exact drills you'd recommend for translating that raw power to bat speed. Check out https://veo3-ai.pro