Weight Training Programs for Softball Players

Weight training programs for softball players has become the norm. In general strength and conditioning programs in the past 10 years have grown and are here to stay. If you want to be better than your competitors, you must train specifically to your sport.

Weight training programs for softball players are getting more and more popular. In order to improve softball performance one must develop core stability. This program will serve as a base for strength and power conditioning that will follow. This program is designed to last up to four to six weeks and should be done together with a total body workout.

Many softball players limit their muscle strengthening to a few muscle groups in their conditioning program, when in fact; many muscle groups should be included in a sound-strengthening program. These muscle groups include the abdominals, lower back, hip flexors and extensors, hip adductors and abductors, and all muscles of the upper body. These muscle groups should be regularly exercised on a consistent basis to prevent possible injury associated with their softball game. For best results contact your local Certified Strength and Conditioning Specialist.

Horse Stance Exercise(4 point stance)

Works on core stability.

1. Start on all fours(hands and knees), in neutral spine, with abdomen drawn in and chin tucked.

2. Slowly raise one arm (thumb up) and the opposite leg

3. Keep both arm and leg straight while lifting to body height.

4. Hold for 5-10 seconds

5. Return both arm and leg slowly to the ground.

6. Maintaining optimal alignment and repeat alternating sides.

Progression is holding for longer periods of time. You can hold up to 45 seconds.

Reps-10 each

Sets- 3

Intensity-body weight

Stork Stance

Works on balance and core stability.

1. Stand on left leg with the knee slightly bent.

2. From the start position, draw your belly button inward toward your spine.

3. Stand on one leg, slight bend at knee.

4. Extend opposite leg behind you, bend at waist.

5. Try to keep leg straight and form a parallel line from head to toe.

6. Maintaining optimal alignment, lift your arms so the humerus (upper arm) is parallel to the floor.

7. Concentrate on keeping your upper arm stationary and parallel to the floor.

8. Maintain optimal alignment throughout the entire exercise.

9. Repeat for both legs.

A common mistake is letting the head hyper extend. It is critical to maintain cervical alignment. The head/neck should maintain position over the shoulders while looking straight DOWN (looking up from a bent-over position hyper-extends the neck).

Reps-20 seconds each side

Sets- 3

Intensity- body weight

Cobra

Works the core-upper & lower back and glutes

1. Lay face down on the floor.

2. Legs straight, and core and glutes activated.

3. Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction).

4. Arms are at the sides with thumbs up towards the ceiling.

5. The chin should be tucked in towards the chest.

6. Your neck and spine are in a alignment at all times.

7. As strength increases, repetitions may be held for longer periods.

8. Do not allow the head to extend backward.

9. If you feel discomfort in the low back, concentrate on squeezing the glutes.

Reps-12-15 each

Sets-3

Intensity-body weight

Tempo-3 seconds per hold

Plank

Works Core muscles

1. Beginners can start out at 15-30 second holds and work themselves up.

2. Assume a face down position with elbows bent and hands under your shoulders.

3. Draw your belly button inward toward your spine this will help you contract the abdominals.

4. In correct postural alignment tighten buttocks and lift body up onto forearms.

5. Body should be parallel to floor at all times.

6. While maintaining the abdominal draw-in contraction, hold alignment for 15-30 seconds for beginners and 45-60 for advanced.

7. Keep chin tucked in.

8. Form is more important than how long you can hold it.

Reps-15 seconds-1 minute

Sets- 2-3

Intensity- body weight

Reverse Curl with Stability Ball

Good for individuals who want more hypertrophy and strength in the rectus abdominus(abdominals).

1. Lie with your back on the floor.

2. Press shoulder blades and arms into the floor.

3. Hold ball between heels of your feet and glutes.

4. Pull pelvis to ribs, lifting the glutes(butt) off the floor.

5. Lower hips with control.

6. The slower you go, the harder the exercise

7. Keep knees stacked over the hips.

Reps-15-30

Sets-2-3

Intensity- Body weight

Rest-1 minute

Those exercises are the beginning of weight training programs for softball players that want to increase their core strength. Once core strength is development then we can move to the strengthening part of the exercise program. That program will be featured in the next few weeks. If you would like pictures of the exercises please email me and let me know which ones.