Dana Sorensen and Jono Green, co-owners at Symbiotic Training Center talk about how to increase power and speed for both pitchers and hitters in softball.
Power development for pitchers: Directing as much power as possible down and back in order to propel yourself forward with the pitch. Development of the posterior chain will increase explosion and momentum forward. This means training with heavy squats, heavy deadlifts and explosive movements combining the two, such as box jumps and ladder drills.
Power development for hitters: Trying to drive the hip forward to where the pitch is coming from. A critical movement for hitters is the extension of the hip and the external rotation of the femur: exercises that train rotational movement are critical for proper hip force. These can include external cable pulls, side slams with a med ball that engage the core, and lateral ladder drills.
