College softball workout routine

College softball workout routine


  • Home Workout Program
  • Softball Strength Training | Wasserman Strength
  • The Importance Of In-Season Strength Training For Pitchers
  • Softball Workouts – Six Exercises for More Power at the Plate
  • Workouts for Softball: The 4 Best Exercises to Include
  • Home Workout Program

    Fastpitch players need workouts that stress core, lower and upper body strength. Four Great Exercises to Include in Your Workouts for Softball These strength exercises are both great for beginners and very effective.

    The 1 thing is that players stay safe as they get stronger, and these are a great place to start. The position you play matters, too, so check out my article on the different demands of each softball position.

    I also recently filmed a detailed video on building your own strength training workout for fastpitch. Check it out below. Team workouts for softball players are great for building strength, speed and a strong work ethic in the weight room or at practice.

    The Goblet Squat The goblet squat is the easiest, safest, best way to learn how to squat. It builds strong legs and can help a player throw faster, hit harder and sprint faster. Note: this article contains affiliate links to products shown in the videos, like bands and other equipment. If you purchase a product, I may earn a small commission at no additional cost to you. Start light, learn the form, then progress over time.

    Once a player can do 45lbs for 10 reps, we then progress them to the Front Squat. The Dumbbell Reverse Lunge The dumbbell reverse lunge is a great exercise for the field, and helps build lateral hip strength and stability over the knee.

    Because ACL injuries are very common in female athletes, one-legged exercises are a must and help prevent these injuries. Strength exercises for softball should include injury prevention. One-legged exercises are also important in throwing, as lateral hip strength is a key component of good throwing technique. Check out this article for more on throwing mechanics and drills for fastpitch players.

    Three sets of 10 per leg is a great start times per week. These are a lot harder than they look! They not only build leg strength, but help improve knee tracking great for injury prevention and lateral hip control as well. Lateral Band Walk Every single athlete in our facility does lateral band walks or one of four or five other exercises that specifically target the lateral hips.

    We believe heavily in injury prevention, and the lateral band walk can help fastpitch players stay healthier, longer. The lateral band walk builds lateral hip strength, which — again — is key for helping to ward off knee injuries. These are a great warm up, but do require a specific type of band. This is definitely an exercise girls can do at the field that is both easy and effective when it comes to injury prevention. Amazon sells the bands for this exercise.

    You can find them here or using the Amazon links above. Squats and lunges are great leg builders, but they target the quadriceps front of the thigh much more than the glutes or hamstrings, which are absolutely critical in sprinting faster, throwing faster, or pushing off the mound pitchers!

    Required Equipment: Sliders These can be easily performed at home with sliders that only cost a few bucks. They can be found on Amazon. These are exercises that we do with every single athlete we train, and they make a world of difference. This exercise is especially great for whole teams or larger groups. The hamstrings are critical to improving sprint speed and reducing the incidences of quad strains and knee injuries.

    Start with three sets of 10 repetitions for each exercise times per week. And, try the Early Work Program — built specifically for softball players. It delves into the major factors in why some players throw harder than others, and what you can do to improve your throwing speed.

    I make videos to help softball players improve their throwing, conditioning and mental game. My goal is to take some of the research that the baseball industry is creating and apply it to fastpitch. Bonus Video 2: Throwing Mechanics for Catchers Every catcher needs an arm strong enough to keep runners at bay. If your throwing needs work, check out the video below with seven slow motion examples. Catching is tough, so work hard on improving your throwing and footwork.

    Want More Softball Training Articles? My softball training website only website which has a ton of great content.

    Here are a few articles worth reading right now:.

    Softball Strength Training | Wasserman Strength

    The upper body can be resting during many lower body exercises, for example. Choosing exercises that maximize time and space in the weight room. Using supersets and tri-sets to maximize time efficiency and keep the heart rate elevated. A superset means doing exercise A, then exercise B, then alternating between the two until both are complete. A tri-set adds a third to the mix. Considering the scope of the entire week of training. Every workout does not need to hit every muscle group or movement, provided that all key elements are covered during the entire week or even month of training.

    A superset is when two exercises are alternated until both are complete. This is typically written in the following format, and a superset could be two exercises or more.

    Push Ups A2. The main concept to cover here for supersets is active rest. Active rest is when we perform one exercise, then another that uses different muscle groups during the rest period. Barbell Row This is also an upper-body pulling exercise, so the back muscles will still be fatigued, making this exercise too hard to perform with good, safe form.

    Goblet Squats …so we pair it with a lower body exercise that allows the arms to rest while doing squats for the legs. In the example above, our upper body rests while the lower body works.

    Then, the lower body rests while the upper body works. This is what we want in a good softball workout! Need a Great Versions for all ages with a Day Free Trial Sign Your Daughter Up Now The takeaway is that when we pair exercises—which is a large piece of good workout program design—we should be looking to keep the body active while giving each muscle group adequate rest between sets. Chapter 5: Periodization: How to Keep Making Longterm Progress Periodization is a simple but effective tool that helps athletes progress toward their competitive season and their goals.

    Linear Periodization Linear periodization looks like this: Phase 1: General Physical Preparedness Getting the body into decent general shape — could be through running, biking or other cardio calisthenics, light strength training, sports, etc.

    For most athletes who are already active, this phase is very short or folded into their hypertrophy phases But for an athlete who might have been injured, sick, or gotten very out of shape for an extended period of time, this phase would be more important.

    This phase sets a good foundation to make phase 2 easier, but is, again, usually not very long or is mixed in with the hypertrophy phase for most athletes who are already relatively active. Jumps would be an example of exercises that would not meet this goal.

    This phase can last as long as it needs to — for an athlete who needs to put on a lot of muscle, a hypertrophy phase may last a significant portion of the year until that goal is achieved, with adjustments made to accommodate the season approaching. But it wouldnt make good sense to spend too much time on other phases when muscle size remains the most important goal. Phase 3: Strength In the strength phase, we use significantly heavier weights, which means lower reps and more sets.

    Examples would be 5 sets of 3 reps on squats or 6 sets of 2 reps on deadlifts. The goal here is essentially to convert the muscle size into increased strength. The strength phase is important because it puts all of that muscle to work. Rather, we want fast, strong, powerful athletes and so changing reps and sets and exercises helps accomplish that. Power refers to application of strength over time — how fast an athlete can apply his or her force against resistance. Once significant size and strength have been built, the goal is to teach the body to apply that strength fast.

    Sprints, jumps, swings and throws are all about creating a powerful pulse of force in a very short time. Tractors have tremendous torque in their engines but apply that torque to the ground very slow. Ferraris, however, also have engines with tremendous torque but apply that power VERY fast when the gas pedal is pressed.

    The goal is to use lower weights and move the weights as fast as possible, to train the central nervous system CNS to become faster and more responsive. Undulating Periodization Undulating periodization takes elements from the phases above not in a strict phase configuration, but rather going in waves from month to month, week to week or another scheme.

    An athlete might be on a plan that undulates from strength to hypertrophy every month, alternating until some desired goal or metric is achieved. The theory behind it is that weights can be increased from the benefits of each training block — the athlete gets bigger in month one so she can lift heavier weights in month two, then returns to hypertrophy where she lifts even heavier weights for higher reps.

    It could look like the following in a simplified example: Month 1: Hypertrophy Athlete squats lbs for 3 sets of 10 reps Month Two: Strength: Athlete squats lbs for 5 sets of 3 reps After months one and two, the athlete is now significantly bigger and stronger. Personally, I prefer a hybridized model that contains elements of both, and of course tailoring it to the athlete and their needs is always best.

    The nice thing about online softball workouts today is that they are easily customized, compared to the pen and paper programs of the past. Reps play a role in determining the training effect from an exercise — whether it builds conditioning, muscle size, strength or speed Sets control the volume of your softball workouts — too few sets will prevent goals from being reached and training effects from being achieved Sets also control recovery and overtraining — too many sets will make it difficult to recover, can lead to overtraining, burnout and poor performance in games Sets and reps have to change typically each month to prevent the body from habituating getting used to exercises and the overall workout Understanding Common Repetitions and Rep Ranges In most workouts, sets will contain exercises with a range from reps.

    The Importance Of In-Season Strength Training For Pitchers

    Reverse the movement by bracing your abs and push the floor away Goblet Squat Stand with feet around hip width apart and slightly turned out Descend into a squat, thinking of sitting in between your knees. Keep the weight connected to your body, and push the floor away! Take a deep breath in and tighten and brace your core Sit your hips back, bend your knees and push your knees out to lower into the squat.

    Remember to keep your chest up Drive through your floor to stand up out of the squat. Think of pushing the ground away from you. Once the bar is at your shoulders, criss cross your hands to find your shoulder notches. Maintain equal weight distribution on the toes and heels throughout movement Sit as deep into the squat as you can without losing core tension, and staying up right with a neutral back position Back Squat Cues: Squeeze your shoulder blades together while setting up to create a shelf for the bar to sit on Maintain equal weight distribution on the toes and heels throughout movement Sit as deep into the squat as you can without losing core tension, a neutral back position or balanced Single Leg Training for Softball Players I love single-leg training.

    I really do. The amount of transfer to sports, especially softball is through the roof. Think about it for a second, how often are you on one leg…? Knowing we are commonly on 1 leg when performing on the field, we need to get strong and stable on 1 leg in the gym. During my time learning from Mike Boyle and his staff, I witnessed first hand the performance impact of single-leg strength training and what is commonly known as the bilateral deficit.

    What is Bilateral Deficit? Have you ever tried lifting with just one arm or leg? Naturally, the movement feels much heavier and you will have to significantly lower the weight you are using. But if you analyze this closely, you are actually lifting more when on one leg than on two! Think about it. However, when lifting with one leg you are able to lift 95lbs. This is because of bilateral deficit.

    When strength training with one leg, or one arm, you can load the system with increased loads. Even though the overall load is lighter that one limb has to work harder to perform the movement on its own. Unilateral movements are a great way to systematically increase strength because of this phenomena.

    It is also a great way to address any deficits in one side versus the other. Step backwards and flex both knees. Lightly touch your back knee to the floor. Grab your weight, and place it around your sternum and collarbone height. Place your back leg onto a single leg squat stand, bench, or box.

    In this video, we are using a single leg squat stand. While maintaining a neutral back, lower your back knee to a pad or the floor. Begin to reach your other leg back and lead your knee to the pads. Reach your arms out in front of you to counter balance yourself.

    Lightly tap the pads and drive through the floor with your anchor leg to return to the starting position. Single-Leg Strength Training is no different. You are using your arm and upper body to swing, throw, and play a crucial role when sprinting. Just like your lower body is built from the ground up, and energy is transferred through your core, you have to remember where that energy is being transferred to… your upper body!

    But, what should that look like? Horizontal pressing is essentially anything that is pressed away and in front of your body. How to Perform a Pushup Troubleshooting video Hot Take: Coaches, please stop using pushups as punishment for errors or mistakes.

    The Pushup is by far the most butchered exercise in sports. Arms are everywhere, form goes out the window, and we end up with hundreds of sloppy pushups.

    Imagine being in the gym and you forget to put a weight away, I tell you to go grab the heaviest bat and take 50 ugly swings, and do it as fast as possible.

    Anchor your feet into the floor bracing your core. Press the handle away from you. Try not to excessively rotate your torso and stay in control 1 Arm DB Floor Press Cues: Lie on your back, bend your knees, and plant your feet on the floor Extend the arm holding the DB palm facing outward, and place your lg v20 screen calibration arm on the floor Lower the arm holding the DB bending the elbow to 90 degrees and press back up DB Bench Press Use your thighs to raise the dumbbells above your chest Think of Putting Your Shoulder Blades in your back pocket.

    Similar to back squats, does the risk outweigh the reward? Barbell bench pressing is a great exercise, but may not be needed for softball strength training.

    Here are the Big Reasons Why: When you throw, you need your shoulder blades to be moving upward along the rib cage. You will have an increase in shoulder external rotation, decrease in shoulder internal rotation. When we barbell bench press, the shoulder blades are locked down and back to help create a foundation to lift. We are not really training the shoulder blades efficiently, which can impact your throwing pattern.

    Instead, when we choose options like pushups or dumbbell bench press, the shoulder blades scapulas have more freedom within a better range of motion. Vertical Pressing consists of anything overhead, such as dumbbell pressing. I also classify the landmine press in this category as well. Overhead pressing catches a lot of flack, and some are told it should never be done.

    I used to be in that crowd. But after years of working with overhead athletes and some of the top shoulder and arm specialists out there link to Mike Reinold and Championmy thoughts have changed. We need to create stability and strength training in that overhead position. We also need to earn the right to press overhead. Which is why I really like the landmine press options with bottoms up kettlebell options. The landmine press allows you to load and gain strength training and your shoulder blades are encouraged to upwardly rotate which happens when your throw.

    Remember, you have to earn the right to press overhead! Press the KB overhead while making sure you are not losing your neutral spine. Slowly lower the KB back to the starting position and repeat for the desired number of reps. The Pull Pattern for Softball Players Just like the importance of pressing, pulling exercises can help support your shoulders and create a strong and resilient back and is a core pillar in softball strength training. Your back muscles play a crucial role when it comes to decelerating your body when you swing and throw.

    We need both. Similar to pressing, we have 2 categories: Horizontal and Vertical Pulling. Each is needed throughout a balanced softball strength training program to create a well-rounded athlete. Horizontal pulling is a great starting point for many just starting their strength training program, and there are several exercise options you can start with. Maintaining a straight line in your torso, drive your elbows back and to the floor to perform the row.

    Finish with your forearms in line with your ribs.

    Softball Workouts – Six Exercises for More Power at the Plate

    Slowly lower yourself back to the starting position. To make this exercise more challenging, walk your feet further under the anchor point. Chest Support Row Cues: Start by laying face down on a bench set to a low incline.

    Grab a dumbbell in each hand. Pull your elbows back towards the wall behind you, stopping when your biceps are lined up with your torso Lower the weights to the starting position and repeat for the desired reps. Grab the dumbbell and pull the weight towards your chest, keeping your elbow close to your ribcage. As you row, think of pulling your chest towards the bar with a goal of getting as close as possible Vertical Pulling falls into the same category for vertical pressing as we talked about above.

    We have to earn the right to get overhead and into chin up and pull up progressions. But that should be a major goal for softball players as many college programs incorporate chin-ups into their lifts or testing measurements. Chin-ups also have been shown to play a role in velocity development.

    Workouts for Softball: The 4 Best Exercises to Include

    Let one arm release across your body and pull back to your shoulder. Core strength training is one of the most underutilized aspects of strength training and conditioning. We often get caught up in thinking that since I did sit-ups today I increased my core strength, but the core is much more than just the abdominal muscles, and creating proper core strength training for softball players goes well beyond just crunches and planks.

    Here we take a deep dive into what should be considered as part of the core, increasing core strength training in the most optimal ways, and how it will help your softball players become better athletes.

    The Ultimate Guide to Core Strength for Softball Speed and Conditioning for Softball Players Speed and Conditioning for softball players is often very misunderstood and for many, a lost opportunity to develop a crucial aspect of your performance. We all want to be faster, quicker, and recover sooner, but our speed and conditioning program needs to be able to enhance that. In this article, I am going to breakdown all of the contributing factors to conditioning and all of the energy systems you utilize for softball performance in games and tournaments The Ultimate Guide to Speed and Conditioning for Softball Should Softball Players Lift In-Season This is a big one.

    Softball players, if you are not strength training during your season, you are missing out on a lot of performance benefits.

    Longevity Softball seasons are very lengthy. Playing softball, i. You cannot gain strength and power by simply playing your sport. Natural gains in mass and strength as young athletes get older and bigger can often time result in improved performance. We need to understand that improved performance on the field does not always mean it was a result of more practice, it simply could be the athlete weighed lbs and now weighs lbs.

    In simple terms, the weight being lifted needs to increase as the muscle adapts to the weight, once its adapted load needs to be increased. In actuality throwing a softball and pitching a softball repetitively stresses the tissue muscle, ligament, tendon, fascia in an extreme fashion, which can tip in the negative direction quite easily.

    Strength vs Speed Pitching a softball is a very fast and dynamic movement. To increase velocity in a pitcher they need to get stronger to allow the body to produce more ground force, create good deceleration strategies, have good lumbo-pelvic and knee stability to handle single leg movements, and have good motor control of their joints.

    Pitching drills, bullpen practice, long toss, etc. Strength Speed Continuum Eric Cressey, probably the top sports performance trainer for MLB players, has talked in great detail about a fluid continuum of strength and speed. I think it help makes a lot of sense on where an athlete can reap the greatest rewards, I am going to summarize it as best as possible, but if you have time check out his whole 8 min talk on the continuum.

    Absolute Strength sits at one end of the continuum and absolute is speed at the other. In the middle, there is strength speed and speed strength.

    Think of strength as a traditional heavy and slow lift, strength speed as slightly lighter loads but with the intent to move the bar or weight faster. Speed strength falls more into the weighted balls and vest weighted jumping category, with throwing, sprinting, and plyometrics sitting all the way at the speed end.

    During a season, the act of pitching and playing is going to bias an athlete almost entirely to speed. Speed can be directly related to power and strength, as power is the ability to overcome resistance in the shortest amount of time, and strength is the ability to overcome resistance. To create more power, we need more strength. Best katha vachak athletes, especially pitchers, can gain a lot from spending time off the field working on absolute strength and strength speed, with some time in speed strength also being included in the weight room and bullpen.

    The greater strength they have the greater capacity they have to create power.


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