Your core is the part of your body that connects your legs and feet to your arms and hands. With proper hitting mechanics, the bats peed phase occurs when you body moves from the loaded position through the swing and ball contact.
This requires that the power from the initial forward movement started by legs to transfer through the core and hip rotation to the hands on the bat. Not only does the batter want an efficient power transfer through the core, but also wants the core to add additional power to increase the bat swing speed.
Remember, all sit ups and crunches are not created equal. Although they may look nice at the beach, they will nor help with increasing your bat speed. Hitting is about rotational power and driving the hands through the ball. A baseball swing is a short durational movement that utilizes the fast twitch muscle groups, not slow twitch muscles. That’s like asking a long distance runner to run sprints.
One good exercise is the rotational medicine ball throw.
To do this, you will need a 3lb to 8lb medicine ball (depending on the age and size of the hitter) and a concrete wall. The hitter should line up with their shoulder line pointing to the wall, just like a batter facing a pitcher. Start as a right handed batter with the medicine ball on their right hip about 5 to 7 feet from the wall. The hitter quickly and powerfully rotates their core and throws the medicine ball against the wall and catches the ball when it returns. Make sure you stop your head from moving forward once the front foot hits the ground. Then reloads and quickly rotates and throws the ball again. Even if you don’t switch hit, remember to turn around and repeat the same motion from the other side of the body. It is important to do this exercise from both the right and left side to keep your muscle development in balance. When one side of your body is developed more than the other, it can lead to injuries and loss of your range of motion.
And most of all, “Play in the Zone”!