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