Strength Training Develops Solid Softball Players
- Author Lynn Vandyke
- Published November 4, 2005
- Word count 310
Softball is a popular sport these days. Corporations,
adult leagues and inner-city competitions are fueling the
demand for skilled and competitive players. While softball
may be experiencing a surge of interest, the basic
techniques to improve your game and gain a competitive edge
have remained the same.
Many do not realize that basic softball movements such as
batting and throwing are not a directly related to arm
strength. The movement begins in the legs. The power is
then transferred into the hips, the torso, the upper back,
the chest, the shoulders and then the arms.
A proper softball strength training routine will include an
exercise for each muscle group. During the off-season,
athletes will be able to strength train 2-3 times per week.
Training should be reduced to 1-2 times per week during
the season. Each exercise should be performed 8-12 times
for 1-3 sets.
Quickness, speed, agility, balance, explosiveness, and
power will be enhanced as the strength training program
progresses. Below is a list of sample exercises for the
commonly used muscles in softball. There are many other
exercises you could perform, but this will provide a
starting point.
Quadriceps- Squats, One-Legged Squats, Jump Squats
Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball
Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze
Obliques- Oblique Crunch on Ball
Rectus Abdominis- Ball Crunch, 180 Ball Crunch
Erector Spinae- Plank Pose
Deltoids- Shoulder Press, Military Press
Pectoralis Major- Chest Fly, Chest Press, Push ups
Latissimus Dorsi- Bent Over Row, Reverse Fly
Triceps- Overhead Extensions, Skull crushers
Biceps- Bicep Curl, Hammer Curl
A powerful softball strength training program will produce
powerful players. Use a full ROM (range of motion) for
each exercise. Generally free weights provide a better ROM
than machines, but use which ever feels best to you. The
ultimate goal is to create a solid program that will
deliver a well-rounded athlete.
Lynn VanDyke is the proud owner of
http://strength-training-woman.com . Her expertise in
strength training and fitness is quickly becoming
recognized by industry leaders. You may grab your free
strength training log by visiting her site.
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