Why Fitness in Softball?
Early or late in the game. Fresh or mentally and physically exhausted. You will be better able to:
Beat the throw, steal the base, make hitter's contact, field the tough hit and make the good throw.
I like efficiency in training. Accomplishing multiple training goals during a single time period. Combining cardiovascular training with strength and flexibility exercise. Light dumbells do the trick when you are walking briskly for twenty minutes or so, three times a week.
Exercise #1 - Lunge with Side Raises and Trunk Twists - Try 2 sets of 8 repetitions (each leg). Use light dumbbells.
Exercise #2 - T-Push-ups - Try 2 sets of 10-20 repetitions (total). Alternate side for each repetition.
Exercise #3 - Single Leg Squat and One-Arm DB Shoulder Press - Try 2 sets of 12 repetitions on each side. Dumbbell should be in right hand when standing on left leg and vice-versa. Can be done explosively
Exercise #4 - Swiss Ball Knee Tucks - Try 2 sets of 12-20 repetitions.
Exercise #5 - Dumbbell Pull-Ins - Try 2 sets of 8 repetitions (each side). Keep back straight and pull abs in.
Exercise #6 - Medicine Ball Russian Twists - Try 2 sets of 20-30 repetitions (going 10-15 times on each side). Can be done slowly and explosively.
Early or late in the game. Fresh or mentally and physically exhausted. You will be better able to:
Beat the throw, steal the base, make hitter's contact, field the tough hit and make the good throw.
I like efficiency in training. Accomplishing multiple training goals during a single time period. Combining cardiovascular training with strength and flexibility exercise. Light dumbells do the trick when you are walking briskly for twenty minutes or so, three times a week.
- Always choose exercises that combine more than one muscle or one muscle group; they will give you more bang for your buck.
- Stay away from machines, they aren't very helpful for athletes. Instead, choose exercises that use your body weight, free weights, stability ball or medicine bal.
- Think in terms of softball training movements (pushing, pulling, twisting, bending, lunging, etc.) instead of training specific muscles.
- Select exercises that are appropriate to the goals you are pursuing at that point (strength, explosiveness, etc.).
- Each exercise selected should be appropriate for your fitness level and overall condition.
Exercise #1 - Lunge with Side Raises and Trunk Twists - Try 2 sets of 8 repetitions (each leg). Use light dumbbells.
Exercise #2 - T-Push-ups - Try 2 sets of 10-20 repetitions (total). Alternate side for each repetition.
Exercise #3 - Single Leg Squat and One-Arm DB Shoulder Press - Try 2 sets of 12 repetitions on each side. Dumbbell should be in right hand when standing on left leg and vice-versa. Can be done explosively
Exercise #4 - Swiss Ball Knee Tucks - Try 2 sets of 12-20 repetitions.
Exercise #5 - Dumbbell Pull-Ins - Try 2 sets of 8 repetitions (each side). Keep back straight and pull abs in.
Exercise #6 - Medicine Ball Russian Twists - Try 2 sets of 20-30 repetitions (going 10-15 times on each side). Can be done slowly and explosively.
