Recommended Reading: Article on arm strength exercises for softball. Here are a few of our favorite rotator cuff exercises: The lateral hips are especially important for female athletes like softball players. Here’s a softball training program that will prepare your players for the upcoming season like no other. There is more rowing than pushing, and there is enough core, forearm and arm care to give a softball player a good chance at staying injury-free. John Blissenbach has coached all levels of youth softball and baseball from kindergarten through high school. Within this book, you will learn the format, approach and methodology to softball strength … Come join us for our Winter Training Program and continue to work on your game and fine-tune your skills for your High School, Little League, and Summer seasons! All rights reserved. Using supersets and tri-sets to maximize time efficiency and keep the heart rate elevated. Be a stickler on form so that athletes can safely perform exercises (or find a different exercise for them if they can’t). AND – don’t forget that if you’re looking to improve your throwing ability and the way your arm feels, be sure to read my in-depth article on softball throwing mechanics. Softball Pitching. Baseball, basketball, football, hockey, fantasy football, and virtually every other sport are covered. Then our pitching coach, Jenn Newman, layers in skills and drills specific to fast-pitch pitchers. in-depth article on softball throwing mechanics. Softball Strength Workouts: The Complete Guide For Players and Coaches. Getting the body into decent general shape – could be through running, biking or other cardio calisthenics, light strength training, sports, etc. By working on this during the offseason, corrections can be made, and lots of repetition can take place prior to a game situation. A player may have only seen a few of these pitches during a practice or a game. The National Coaching Certification Program (NCCP) is here to help you be the best coach that you can be. WIN Reality is the #1 virtual reality baseball & softball training program. fastballs Rapid Fire Pitching … Softball summer training program by Lauren Harris, strength and conditioning coach for the University of Nebraska softball team. Here’s what it looks like: If we break down the sample workout, what we get is the following: This is a good, balanced workout that would cover all bases for a softball player if viewed in isolation. Being big isn’t helpful unless you’re strong and can put more force into the softball or ground, to increase sprint speed, bat speed and throwing speed. I hope you share them: As you go through this guide to creating smart, effective softball workouts, please remember the above principles are what guide everything you’ll read here. Building a minimum amount of Muscle and strength is a must if you want to … We’ll do lots of pressing exercises that strengthen the arms and pecs (such as push ups), but they’re just not as critical as rowing exercises, for example or exercises that target the glutes. An athlete works hard to get big in the weight room, but we don’t want a bunch of slow, lumbering players on the field. Orient yourself in the weight room to survey as much of the room as possible. The Rookie program is for athletes who are 10-13 years old or have a training age of 0-2, meaning they’re new to strength training, with up to two years of experience. Here’s an example. The rotator cuff is a group of four muscles that stabilize the shoulder. The PDF enables you to print out pages you want when you need them. Introduction: Why Create Your Own Softball Workouts? Designed for individual use or with a workout partner (a friend or parent is perfect). To address these needs, a part of each workout session includes general fitness exercises. The four exercises shown below are a great foundation for any girl’s lower body strength and conditioning, and will pay huge dividends if they’re integrated into a consistent training routine. Increase the level of difficulty over time. Though the quads are also about 1/3 responsible for sprinting power, they’re often more developed than the hamstrings and glutes, and as such are less of a focus in a good softball workout. We will focus on gradually building strength in your shoulders and back to prevent arm injuries due to overuse, building a strong core for balance (especially when twisting) and building agility and generating power from your lower body muscles. Your team’s coaches don’t have enough time to devote to every individual skill. Occasionally, 1-rep and 20-rep sets make good sense, but they’re rare and most sets fall into the 2-15 range. A strong back allows athletes to lift heavier, safely, and thus players a major contributing role in producing more leg power and speed. Beware that it’s a common mistake to use weighted tennis rackets, golf clubs with bands attached, sprint parachutes and all sorts of modes of resistance added to sports skills. Remember: athletes also build strength during a hypertrophy phase – nothing is ever absolute and it’s not to say that one only gets stronger during a strength phase of a workout program. Workouts for softball players can make a huge difference in performance…if done right. We offer a 14-day free trial and you can cancel anytime if you’re not committed to stick with it. Real pitches, real feedback, real results. If you’re interested in a free trial of our online softball strength program – called Early Work Softball Training – you can start right now. For more great exercises, all of which are very effective and safe, check out the video below. Okay, so here’s the general format you’ll want to follow: If you follow this general formula above, you’ll be in great shape. Remote Rugged Softball or High Level Throwing® and Wasserman Strength Membership (Complete Access Program) $75 every month This option is great for those serious athletes who are located quite a distance from one of our local facilities or have trouble finding time in your schedule for in-person training. The Workout. The Rookie program is for athletes who are 10-13 years old or have a training age of 0-2, meaning they’re new to strength training, with up to two years of experience. Softball Weight Training should focus specifically on developing those body parts directly involved in softball. The goal here is essentially to convert the muscle size into increased strength. To prepare for a softball training session, or competition, athletes need to perform three different types of warm ups: flexibility training, myofascial release, and a dynamic warmup. Be tough where necessary, but overall be helpful, encouraging and excited for them when they’re making visible progress. To know why we’re choosing certain exercises, we first need to know what muscles are critical for increasing speed, batspeed, pitching velocity and throwing velocity. Below you will be able to access the PDF workout sheets to download and print. It’s best as an online-only spreadsheet software, but it’s so much nicer than excel with lots more capability. Experimenting with your batting stance, stride & swing during the season can be difficult. The most difficult row to perform safely is probably the bent-over barbell row, which requires more significant lower back strength, postural awareness and overall body strength. If you spend the time reading this detailed article, you’ll have all the tools you need to build great strength and conditioning workouts for softball teams or individuals that will be safe, effective and easy to learn and coach. Softball Training: Who is it for? Weak rotator cuff muscles are often the cause of throwing arm pain, especially in softball players who are naturally more loose-jointed than baseball players. Perfect gift for softball players from parents or grandparents. Ebook format. About the Foundation Coaching Program. A great exercise for hand and forearm strength is the farmer’s walk. During the past 20 years, he has had the great pleasure of coaching more than 50 youth (boys & girls) teams. Print off the sheets you need and follow along for each workout or follow along on your smartphone. Having stronger hamstrings and glutes–muscles that extend the hip–are key for becoming a faster baserunner and improving home to first time. This means building rotational power from medicine ball throws, which will improve batspeed and throwing speed. Be cautious with volume when a player may have something chronic that could flare up with too much overall training volume. Power refers to application of strength over time – how fast an athlete can apply his or her force against resistance. Some exercises are safer than others and require less coaching to be safe than others. WIN Reality is the #1 virtual reality softball training program. Ages 10 – 17 years old. To take any Softball Australia course make sure you are registered on the Softball Batter Up website first, you’ll then have access to all the courses and other resources. It’s not enough to know just what exercises, sets and reps are good choices – total volume of work has to be taken into consideration as well. This doesn’t include warm up or extra accessory exercises like arm care, for example. The upper body can be resting during many lower body exercises, for example. Though reps up to 6 can be used, it just depends on more factors – the exercise, how it’s performed, etc. What is Softball Batter Up? For exercises like jumps and plyometric exercises (which teach the body to decelerate itself faster, and thus increase power output), we use a similar scheme of sets and reps to those found in a strength phase: Because the goal is to be as fast and explosive as possible with these types of exercises, we can’t do too many without resting. Open growth plates: there is no risk of stunting growth, and strength training and fitness in general is good for young people. Scapula stabilizer exercises – which help keep throwing shoulders healthy and promote proper shoulder blade movement – involve “sliding” the shoulder blades in different directions. Typically, we’ll assign a 2:1 ratio of posterior chain to quadriceps-dominant leg exercises. For building strength, the most common strength sets and rep schemes are the following: You’ll notice that all of the sets x reps schemes above were 4 or more sets. If you need motivation, check this article with quotes on softball for great inspiration from high-level players and coaches. We recently launched The Softball Strength Training Manual and had tremendous feedback from our readers! That will help with this softball training program. Your player can complete this softball training program from their backyard or neighborhood park. Browse the site to find your program, training camp, or products to aid you in achieving your goals. Medicine Ball Side Toss 3×8/8 (8 per side), A warm up (including an arm care exercise). Our family-friendly site includes sports quotes, slogans, and sports team names. fastballs SOCK Program LEG BANDS – 10 pitches with lighter ball Pitching –20 min. The body needs to have a decent “work capacity” to handle more rigorous strength training. The kneeling 1-arm high-low row is a great exercise for softball players that builds back strength and shoulder stability. Workouts are typically shorter, too. Initially, we want players to grow accustomed to using different muscles and then as the plan progresses, we’ll ask for more repetitions or longer time periods. We offer a 14-day free trial and you can cancel anytime if you’re not committed to stick with it. We all know that building a great softball swing takes years…right? For example, we could have not included any forearm exercises in this workout as long as they were included in at least two total workouts per week. The nice thing about online softball workouts today is that they are easily customized, compared to the pen and paper programs of the past. Slow pitch softball is a hugely popular sport, inviting players from all walks of live to get out, NPF pay: how does it stack up compared to other sports? Shift activities quickly. Skater Jumps: 3 sets of 6-8 jumps per side (these help teach good landings), 2. Some of our favorite exercises for the scap stabilizers: We don’t to create a workout by just randomly grabbing exercises and compiling them into a workout, even if the exercises themselves are great choices for softball players. If you’re looking for a place to practice, this is it! The best players are well rounded. We’ll focus heavily on exercises that train both the movements and muscles that are involved in softball. John started as a high school assistant varsity/JV head coach working with varsity head coach Hank Mauer (great uncle of Minnesota Twins All-Star Catcher: Joe Mauer). The deadlift is a great exercise, but it’s not right for everyone. For baseball and softball hitters, this is the most common type of training when talking about improving bat speed. But, not overloading kids who are still growing is important, so we don’t treat a 12-year-old the same as a 16-year-old. If an exercise is dangerous with less than perfect form, then it’s not right for a young athlete. Major Coaching Do’s and Don’ts in Strength Training, Chapter 2: Key Muscle Groups to Train in a Softball Workout, Chapter 3: How Softball Workouts Can Prevent Common Injuries, Chapter 4: How to Group Exercises For Maximum Results, Chapter 5: Periodization: How to Keep Making Longterm Progress, Chapter 6: Sets & Reps and Why They Matter, Chapter 7: Total Volume and Days Per Week, Chapter 8: Safety Considerations: Choosing Appropriate Exercises For Different Movements, Chapter 9: Put it Together: Create Your Own Online Softball Workout, Assembling the Your Softball Strength Training Program, Chapter 10: Free Online Softball Strength Program to Use Right Now. Over the course of an hour-long workout, this format means we’ve done much less actual work than a person utilizing either of the techniques below (even the poor example). If the 66 minutes time period is too long or the activities are too challenging for younger players, we suggest shortening the sessions to 30 or 45 minutes in length. © Softball Excellence All Rights Reserved 6 Week Program –Speed, Power Day 1 Day 2 Day 3 Day 4 Day 5 WEEK 1 (time on gun) Basketball – 10 full distance at 100% Distance – 10 at 100 ft at 100% Pitching –20 min. If that same player takes a different approach, putting a concentrated effort into improving some of the fundamental softball skills, it’s likely that the player will improve at a much more rapid pace. Softball Training | Run Faster, Swing With Power and Throw With Velocity. The program is not designed to promote winning or technique but rather identify and support coaches through a well-constructed learning framework. B2. Overall training and sports volume: How much are they doing other fitness or athletic activities? Each section of the rule book will be explored along with field mechanics, strike zone, job responsibilities, and game management. This 18-24 set volume is tolerated well by most people without causing undue fatigue or overtraining, and is enough to produce a significant training effect. Sign up … Having used it for many years, I both hate it and find it useful. This is because as weights get heavier and repetitions get lower, we need more sets to make up volume. They will NOT be perfect the first time. Yep – the hands and forearms are very important not only for preventing elbow injuries from throwing and pitching, but also in producing power at the plate and getting a little extra oomph on overhand throws.

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