A conscientious baseball/softball player is constantly trying to improve and increase his or her hand, wrist, and forearm strength. One of the most important factors in becoming a successful hitter is hand speed and bat speed. The stronger the hand, wrists, and forearms, the quicker the bat.

The great thing about increasing strength with these three parts of your body is that it does not cost much (financially) nor do you need to go to a special facility to do your exercises. What it takes is dedication and a strong work ethic…and a persistent and consistent approach. “Everyday in every way,” you must want to get stronger and improve. These drills and exercises may be done by anyone at any age without risk of growth impediment or strain.

The tools:

Hand Stretcher: These simple implements can be purchased ($4.95-11.95) at almost any gym/sporting good store. Each day you should do 200-300 squeezes with each hand. On the last set of 50, see how many you can do without stopping. (See Image Below)

Squeezie Balls: Use a spaldeen, tennis ball, or any squeezie ball or beanbag to work the same as with a hand stretcher.

Gallon of Rice: Many Major League players sink their hands (one at a time) into a large container of rice and squeeze as you would the stretcher or the ball. Although unorthodox, it does work and your strength will increase…plus, you can buy rice very cheaply in 25 to 50 # bags.

Roll Ups: This particular exercise requires a round dowel (cut off broom handle), a piece of cord probably 30-36” depending on your height, and a 2-5# weight (depends on size). Affixing the cord to the handle and to the weight one now has a “roll up tool.” The drills are simple: Start with the weight dangling and arms out straight (parallel to the ground). Roll the weight all the way up until it is tight on the handle and then slowly unroll it to its original position. Do this slowly and three times per set. Do three sets at a time. On the final set, see how many times you can do it! “Burn, baby burn!”

Fingertip Pushups: Ten per set, three sets at a time. Regular pushups help, as well…you should do 50-100 per day and 100 sit-ups per day in your general conditioning routine…MINIMUM.

Hang on a Bar or Fence: This will relax you and also allow your back to “stretch out.” It will also strengthen your fingers…30-50 seconds. Pull-ups, 5-10 per set will also build strength.

Jump Rope: 2-3 minutes every morning and afternoon/evening.

Remember: “There are NO secrets to success, just HARD WORK”!

Hand Stretcher

Roll-Ups