How to Swing a Bat With Ankle Weights

Players use a weighted bat to warm up before an at-bat.
i Creatas Images/Creatas/Getty Images

It’s common to see baseball and softball players warming up by using a donut. However, this kind of donut isn’t for eating -- it’s a metal ring that fits around your bat. Swinging the weighted bat is believed to help loosen up your muscles and prepare you for your next at-bat. If you don’t have a donut handy, an ankle weight can pinch-hit nicely.

Step 1

Warm up your body and arms before swinging your weighted bat. Do five to 10 minutes of light cardio, for example, jogging around the field. Perform some dynamic arm stretches, for example, arm circles or horizontal arm swings.

Step 2

Place the ankle weight around the fat part of the bat. Hold the bat vertically and wiggle it a bit to make sure the weight is secure before you swing the bat.

Step 3

Hold the weighted bat in your normal stance and take a few swings. Stride forward, shift your weight and follow through as you would when taking a standard swing.

Step 4

Perform a hitting drill with your weighted bat by hitting about 25 to 50 balls off of a tee. Try to hit line drives straight up the middle. The drill is designed to improve your grip and your bat speed.

the nest

×