8 weeks · 3x / week · High School
Baseball Rotational Velocity
Eight weeks of hip-to-shoulder separation and back-leg drive for hitters and pitchers who want bat and ball speed, not just weight-room numbers.
How to run it
- Rotation is a ground-up event. The hands finish what the back foot starts, so every session opens with a lower-half drill before anything rotational.
- Track both sides. If your dominant side out-throws the other by more than 15 percent, spend an extra set on the weak side all block.
- Keep hitting volume as it is. This block adds three short sessions, it does not replace practice.
Springbak® note
Rotational power is limited by how well the back foot holds the ground. Install Springsoles under your cleat insoles in week 1 and keep them in through the week 8 retest so every exit-velocity number is set on the same platform.
Shop SpringsolesThe goal
Add 3-5 mph of exit velocity by improving ground force through the back foot and sequencing into the swing.
How it progresses
Phase 1 · Weeks 1-3
Positions: pelvis-first sequencing, slow medicine ball work, single-leg strength.
Phase 2 · Weeks 4-6
Speed: rotational throws at full intent, loaded jumps, heavier back-leg work.
Phase 3 · Weeks 7-8
Transfer: overload/underload bat work, volume cut by a third, retest in week 8.
What you test
- Exit velocity
- Five swings off a tee, same ball and bat. Record the average of the top three.
- Rotational med-ball toss
- 8 lb ball, side toss for distance. Best of three per side — compare left to right.
- Broad jump
- Best of three. A clean read on how much force the lower half is producing.
What you need
- Medicine balls (4-8 lb)
- Open wall or net
- Barbell or trap bar
- Radar or exit-velo device
The week
Day 1
Sequencing
Hip-shoulder separation drill
Pelvis leads, chest late
3 x 6 per side
Step-behind rotational toss
4 x 4 per side
Trap bar deadlift
4 x 5
Pallof press
3 x 10 per side
Day 2
Back-leg force
Lateral bound to stick
Hold the landing three seconds
4 x 4 per side
Rear-foot elevated split squat
4 x 6 per leg
Overhead slam
4 x 5
Ankle rocker holds
3 x 30s per leg
Day 3
Speed transfer
Shot-put toss
Full intent, full recovery
5 x 3 per side
Overload / underload bat swings
3 rounds of 5 heavy / 5 light
Jump squat
Bodyweight or light bar
4 x 3
Anti-rotation carry
4 x 30 yd per side
Questions about this block
Is this for pitchers too?
Yes. Pitchers run the same sequencing work; replace the bat-speed transfer drills in phase 3 with weighted-ball work your pitching coach already prescribes.
Can I run it in season?
Cut to two days a week and drop the loaded jumps. The medicine ball work is low fatigue and can stay year round.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 6 weeks · 3x / week
Baseball First Step & Base Speed
Cut 0.15s off home-to-first and improve first-step reaction on a coach's break signal.
Why this fits · We ranked this here because it was written for Baseball and speed work is exactly what belongs in off-season.
- Written for Baseball
- Fits off-season
Option 2 · 6 weeks · 3x / week
Speed & Acceleration
Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.
Why this fits · We ranked this here because it was written for Baseball and speed work is exactly what belongs in off-season.
- Written for Baseball
- Fits off-season
Option 3 · 5 weeks · 3x / week
Change of Direction
Cut harder and re-accelerate sooner — a faster pro-agility and a cleaner plant under fatigue.
Why this fits · We ranked this here because it was written for Baseball.
- Written for Baseball