Summer Training Guide: Softball – Stack

training

As a softball player, you probably play regularly over the summer. Now is the time to focus on maintaining your performance with an in-season program. Two workouts per week should help keep your whole body strong and injury free. The workouts feature multi-joint lifts, which work multiple muscle groups at once, so you can challenge most of your body with a few exercises. The total number of repetitions throughout the program is low and the exercises should be performed with light to moderate weights. Don’t go heavy. You don’t want to be sore for your games, which are your first priority. If you complete this program during your summer, you will be as strong at the end of the season as you were at the beginning.

Training guidelines

• Begin each workout with a dynamic 10-minute warm-up and end with a 10-minute cool-down.
• Choose weights that are challenging but allow you to complete each rep in perfect form.
• Many exercises require breaths instead of repetitions. For each breath, inhale completely through your nose and exhale completely through your mouth.
• The program does not include a specified rest period between sets. Perform your next set when you feel your body is recovered and ready to go.

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Plan your workouts

Your training schedule should complement your game schedule so that your body has enough time to fully recover from your training before your next match.

Option 1: Weekend tournament

• Monday – Recovery Training
• Tuesday – Day 1 Elevator
• Thursday – Day 2 Elevator

Option 2: Mid-week tournament

• Monday – Ski Lift Day 2
• Tuesday – Ski Lift Day 1

Featured exercises

One-step RDL

Benefits: Improves strength and balance in the legs and glutes.

Step 1

2nd step

How? ‘Or’ What: Stand on one leg, holding a dumbbell in your hand opposite your hip. With your balance leg slightly bent and your back flat, bend forward at the waist. Keeping the dumbbell close to your shin, lower as far as your flexibility allows. Flex your butt to rise up and return to the starting position.

Single Leg Dumbbell Squat

Benefits: Increases single leg strength, improves stability and reduces muscle imbalances.

Step 1

2nd step

How? ‘Or’ What: Stand on one leg and hold two light dumbbells with your arms extended in front of your shoulders. Lower into a single-leg squat, keeping your non-working leg in front of your body. Come out of the squat to return to the starting position.

Low pull cable

Benefits: Develops strong glutes similar to a Deadlift.

Step 1

2nd step

How? ‘Or’ What: Hold a cable grip or resistance band in front of your body with the cord running between your legs. Hinge at the hips until your torso is nearly parallel to the floor. Push your hips forward to stand up. Squeeze your glutes at the top of the movement.