By BK, Athletic Hitting Development
Complete Hitters Are Built… It’s Earned!
Key takeaways
- In 26 junior-high players averaging about 13.5 who scored poorly on a movement screen, 8 weeks of movement and core-control training improved batting time and velocity compared with routine training.
- Their movement screen scores improved too. Other swing measures didn’t change significantly.
- Athletic position and Mechanically Advantaged Angles depend on how well a hitter moves.
- For 12–14-year-olds who move poorly, more cage reps isn’t always the answer.
Your kid might not need more swings. He might need to move better.
For young hitters who move poorly, better movement can mean a faster swing, because bat speed is built from the ground up: ground, hips, core, then hands. In one study, eight weeks of movement and core-control training improved 13-year-olds’ batting time and velocity.
Train it: Athletic Development Masterclass →A randomized study of 13-year-olds backs that up.
1. What the study found
Researchers worked with 26 junior-high boys, average age about 13.5. All of them scored 14 or lower on a Functional Movement Screen, a common test of basic movement quality. In plain English: these kids didn’t move very well.
The players were randomly split. One group did 8 weeks of functional movement and core-control training. The other group kept doing their routine training.
The movement group improved batting time and velocity compared with the routine group. Their movement screen scores went up too. Other swing measures didn’t change significantly, so this wasn’t a total swing makeover. It was a quicker, faster swing from a body that moved better.
2. Why movement quality shows up in the swing
Bat speed isn’t in the arms. It’s built from the ground up: ground, hips, core, then hands. If the hips won’t rotate, the core can’t hold its shape or the hitter can’t balance, the chain leaks before it ever reaches the bat.
Look at the Mechanically Advantaged Angles we teach: a hip hinge and spine tilt in setup, loading the back elbow, launching above the ball, bat lag, an athletic front side. Every one of those is a movement. A kid who can’t hinge can’t hold posture. A kid with a weak core can’t brace. Learn more in our guide to Mechanically Advantaged Angles.
You can’t cue your way past a body that won’t move.
And remember: losing the athletic position is the number one swing flaw. Movement quality is what lets a young hitter start athletic, stay athletic and finish athletic.
BUILT FROM THE GROUND UP
MOVEFIRST.
- Ground.
- Hips.
- Core.
- Hands.
BETTER MOVERS BUILD FASTER SWINGS.
3. What to do differently
The study didn’t publish a specific workout in its summary, so here’s how I apply it as a coach. Think of it as an 8-week block that sits next to swing work, not instead of it.
- Check movement firstWatch your hitter squat, hinge, lunge, balance on one leg and rotate. If any of those look stiff or wobbly, that’s your earliest breakdown.
- Add core controlShort planks, side planks and anti-rotation holds. The goal is holding a position, not doing a hundred crunches.
- Train hips and balanceHip mobility and single-leg balance work a few days a week.
- Keep swinging, smarterFewer, better swings with full intent. Quality over volume.
- Recheck at 8 weeksRetest movement and compare swing video. Feel vs Real: let the video tell you if it changed.
At AHD, our Test Day athlete profile includes single-leg balance, a rotational med-ball throw and push-ups for exactly this reason. Movement and strength are part of hitting.
4. For parents of 12–14-year-olds
This is the age where bodies change fast. Growth spurts can make a kid who moved well at 11 look stiff at 13. That’s normal. Don’t blame the swing first.
- Don’t just add cage time. If he moves poorly, more reps can groove the same leaks.
- Keep it age-appropriate. Bodyweight movement and core control before heavy lifting. See Strength Training for Young Hitters by Age.
- Be patient. The study ran 8 weeks. Give it at least that.
- Find the weakest pillar. Strength & Explosiveness may be the real priority, not the swing.
Quick answers
Can movement training improve a young hitter’s bat speed?
In 26 junior-high players who scored poorly on a movement screen, 8 weeks of movement and core training improved batting time and velocity compared with routine training.
What is a Functional Movement Screen?
A common test of basic movement quality. Players in this study all scored 14 or lower, meaning they had movement limitations.
Should my 13-year-old lift weights for hitting?
Start with bodyweight movement, core control and balance. Build movement quality first, then add load as he matures.
Will movement training fix my kid’s swing?
Not by itself. In the study, timing and velocity improved but other swing measures didn’t change. Movement work supports swing work. It doesn’t replace it.
Why did my 13-year-old’s swing get worse after a growth spurt?
Growth spurts can make a kid who moved well at 11 look stiff at 13. That’s normal. Don’t blame the swing first. Check how he squats, hinges, lunges, balances and rotates, and build movement quality alongside swing work.
Research: Cheng HS et al., “Effects of Functional Movement Training on Batting Kinematics in Adolescent Baseball Players,” Pediatric Exercise Science (2025). Findings are from the published abstract; 26 junior-high boys who already scored low on a movement screen, so results may differ for kids who already move well and for fastpitch softball players.
Don’t collect drills. Build a complete hitter.
Complete Hitters Are Built… It’s Earned!
This article is part of the AHD guide Bat Speed & Power Training. Start there for the full picture and every related article.
