Build Explosiveness Like the Pros: 3 Powerhouse Exercises Every Baseball Player Needs
Want to hit like Vladdy, George Springer, Aaron Judge, or Cal Raleigh? ⚾️💥 Then it’s time to train for explosiveness — the foundation of elite baseball performance.
Explosive power is what separates good players from game-changers. It’s the ability to generate maximum force in minimal time, translating to faster swings, harder throws, and quicker reactions on the field. At Pursuit Athletic Centre, our team specific (including baseball) performance programs are designed to help you unlock that next level. Pursuit Performance Coach Jamie is sharing his top three exercises for building explosiveness in baseball players — and exactly how they boost power and performance.
1. Rear Foot Elevated Split Squats (RFESS)
The Rear Foot Elevated Split Squat is one of the most effective exercises for developing single-leg strength, balance, and lower-body drive. Baseball is a rotational and unilateral sport — you push, rotate, and sprint off one leg at a time. RFESS builds stability through the hips, knees, and ankles while helping prevent imbalances that limit power output.
Pro Tip: Keep your front heel planted and drive through it to stand tall. Once your form is solid, increase the load gradually to keep challenging your lower body.
Why it works: Stronger single-leg power = more efficient energy transfer from your legs through your swing or throw.
2. Trap Bar Deadlifts
The Trap Bar Deadlift is a must for athletes who want to increase total-body strength and explosive power. It develops the posterior chain — your glutes, hamstrings, and back — the muscles responsible for hip extension and rotational speed. For baseball players, this translates directly to faster bat speed, higher exit velocity, and improved throwing mechanics.
Pro Tip: Focus on driving the floor away with your legs and snapping your hips forward at the top. That hip drive is what builds the kind of power you need to dominate at the plate.
3. Medicine Ball Scoop Tosses
If you want to improve rotational speed and core power, the med ball scoop toss is your go-to. This exercise mimics the explosive rotational patterns of hitting and throwing, teaching your body to transfer power efficiently through the kinetic chain — from the ground, through your hips, and out through your arms.
Pro Tip: Use a moderate-weight ball and prioritize speed over load. Move explosively, rotate through your hips, and let your body follow through naturally.
Train Like an Athlete
At Pursuit Athletic Centre, we believe in baseball strength training that builds real-world power — not just numbers in the gym. Whether you’re working on increasing bat speed, throwing velocity, or agility on the field, our explosive workouts for baseball players are built to help you perform at your peak.
Whatever you’re in the Pursuit of — go all in. 💪
