College softball workout routine


  • College Softball Summer Training Program – Phase 1
  • The Importance Of In-Season Strength Training For Pitchers
  • Softball Workouts: How to Build Your Own for Fastpitch Teams and Individuals
  • 5 Circuit Workout for Softball Players
  • Softball Workouts – Six Exercises for More Power at the Plate
  • Workouts for Softball: The 4 Best Exercises to Include
  • The Softball Players Ultimate Guide to Strength Training
  • College Softball Summer Training Program – Phase 1

    Since she has been doing this now for so long and so well, how does she remain motivated? Where does she get the motivation she needs every day? Motivated by the goal of attaining perfection in something extremely difficult, she replies that striving to succeed keeps her going.

    Almost impossible. There was one pitch you missed. The only way to do that is to keep trying to find ways to make ourselves as perfect as possible.

    Her motivation comes from the fact that it is fun. She is not only an excellent player but also an outstanding college softball coach. Coaches and professional athletes have to find a balance between being a college softball coach, recruiting, and everything else that goes along with that, while at the same time being a professional athlete.

    In this case, Cat comes up with quite a creative solution. To keep everything in balance, you have to do a lot. Since in the summer she is playing, recruiting takes place more in the fall. Taking off her coaching hat and playing the role is what she finds most challenging. Usually, it takes a couple of weeks to get to the point where you can just sit back and play instead of coaching and over-analyzing what you should do.

    After their daughters left, she could work out. The practice was preceded by conditioning. Once springtime rolled around and she had a catcher and a couple of teammates in Austin, she was able to take advantage of that. Her catcher would catch my bullpen, so she would get a chance to throw a little bit of life after her BP.

    All of this was crammed in. It was mentioned that she did shadow pitching. In the bullpen, the pitchers go pitch for a pitch against each other. The coach explains what exactly is a shadow routine and what she is looking for as a coach while the players are performing it?

    There are numerous softball injuries involving the shoulders and elbows. Strengthening and conditioning these ligaments is an effective way to keep them elastic and strong while pitching, throwing, or swinging.

    These 5 softball workout circuits will give you a competitive advantage over your competition and make you less prone to injury during the season. During a shoulder and back workout, you will gain strength to prevent arm injuries from overuse especially when twisting , build a strong core for balance, build agility, and use your lower body to generate power.

    Exercise Instructions: Do each circuit once a week for four days. It is recommended that every circuit is repeated three times. The benefits you will reap when the season rolls around will be substantial if you commit to this softball workout regime.

    In the majority of these cases, you can do them at home. Circuit One: Upper Body Stretching 1. Arm Circles 20 small circles going forward. Repeat going backward. Cross Body Stretch Hold your left arm across your chest for 20 seconds. Hold your right arm across your body for 20 seconds. Hamstring Stretch Stand with your feet hip-width apart. Interlace your hands behind your back Keeping legs straight, bend over, bringing your arms over your head.

    Hold for 30 seconds. Standing on one leg. Hold for 20 seconds. Switch leg. Scapular Wall Slides 2. Circuit Two: Lower Body Agility. Leg Curls Lay face up on the ground with your feet flat on a chair. Push your hips off the ground and hold for 5 seconds. Do 30 reps, twice. Back Peddle for 20 yards. Side shuffle for 20 yards. Twice 4. High knees for 20 yards. Twice 5. Front lunge for 20 yards. Back lunge for 20 yards. Leg Press: 15 reps. Glute Hamstring Raise: 15 reps- Muscles being targeted: Hamstrings 3.

    Dumbbell Squat: 15 reps. Muscles being targeted: Quadriceps 4. Front squats with kettlebells: 15 reps. Muscles being targeted: Quadriceps 5.

    Box Squats: 15 reps see below. Muscles being targeted: Hamstrings 6. Calf Press: 15 reps. Muscles being targeted: Calves 4. Hammer Curls: 20 reps. Muscles being targeted: Biceps 2. Tricep Dips 20 reps. Muscles being targeted: Triceps 3. Muscles being targeted: Triceps 4. Hyperextensions Back Extensions : Lower Back 5. The Push-Up Hold. Muscles being targeted: Triceps, Abdominals, Deltoids, and Pectoralis.

    Circuit Five: Targeting Core 1. Single Leg Lifts: 20 reps 2. Bicycle Crunches: 20 reps 3. Windshield Wipers: 20 reps see below 4. Side Plank: Hold on each side for 30 seconds. Regular Plank: Hold for 1 minute. An example of a shadow routine. In the absence of a ball, our catchers pretend they are catching a real ball as well. The ones throwing back are pretending that they are catching, framing, and catching.

    They have no balls to throw. When they get on the mound they get set, take a deep breath, say their last words, and then throw the pitch. Catchers call pitches, so if she watches them, she will recognize what they are throwing. When they snap their wrist, it should feel like a curve or drop.

    Then we go over the pitch and a lot of times She will describe it to them, like if it was a strike or a ball or a hit, so they can kind of gauge their feelings. As a result, we discuss that. As for her, she is interested in seeing how they react when she does say they have given up the hit. Furthermore, she pays attention to how their pitches are doing and how their arms are doing.

    It has been mentioned multiple times here that Cat breathes. Breathing plays a big role in her routine, and she describes how important it is. Breathing is something she believes is very important. Until she realized how much it really affected her, she took it for granted for years. It consists of her throwing a pitch, retrieving it, walking to the back of the circle, and taking a breath. Initially, She takes a breath, but when she gets back to the mound, She actually breathes just before She gets the sign.

    She took a deep breath as she spoke. She begins her windup just because once She makes the indication that she is ready to go. You can usually see it pretty clearly. Nevertheless, that is what makes someone at the top when it comes to games. Next, we will discuss all the diet plans Cat Osterman uses during her regular day-to-day routine.

    The Importance Of In-Season Strength Training For Pitchers

    Increase in Power Be prepared for the college weight room We know that squats are a great exercise to incorporate into strength training that will help develop leg muscles and power, which is a must-have for athletes, especially softball players. Squatting has also been shown to directly increase vertical power in athletes.

    Just like hinging, we are viewing Squats as an umbrella of exercises within the softball strength training world. Does every softball player need to back squat? Nope, and it is important for you to know that. It is about finding the right option for you at the right time in your development.

    The squat pattern itself is the most important aspect, not the specific piece of equipment. There are a plethora of other squatting variations softball players can use in their strength training.

    This is a tough one for me. Softball players and overhead athletes commonly show anterior pelvic tilt when reaching overhead or bring their arms into shoulder external rotation, sometimes referred to as rib flair. The position of the bar on the shoulder requires external rotation of the shoulders and thoracic extension, and when not able to be stabilized and managed, it could lead to your lower back taking the brunt.

    Is there a better strength training option we can use to get the same goal done without the risk vs reward? Yep, there is safety bar squat options, front squat options, and even heavy loading of single-leg exercises more on this later. All of which can be beneficial to your softball strength training program. CB Squat Cues: Grab a lb plate with your feet roughly shoulder width apart and your toes slightly turned out Push your hips back and bend your knees, while pressing the weight out in front of you.

    Reverse the movement by bracing your abs and push the floor away Goblet Squat Stand with feet around hip width apart and slightly turned out Descend into a squat, thinking of sitting in between your knees.

    Keep the weight connected to your body, and push the floor away! Take a deep breath in and tighten and brace your core Sit your hips back, bend your knees and push your knees out to lower into the squat. Remember to keep your chest up Drive through your floor to stand up out of the squat.

    Think of pushing the ground away from you. Once the bar is at your shoulders, criss cross your hands to find your shoulder notches. Maintain equal weight distribution on the toes and heels throughout movement Sit as deep into the squat as you can without losing core tension, and staying up right with a neutral back position Back Squat Cues: Squeeze your shoulder blades together while setting up to create a shelf for the bar to sit on Maintain equal weight distribution on the toes and heels throughout movement Sit as deep into the squat as you can without losing core tension, a neutral back position or balanced Single Leg Training for Softball Players I love single-leg training.

    I really do. The amount of transfer to sports, especially softball is through the roof. Think about it for a second, how often are you on one leg…? Knowing we are commonly on 1 leg when performing on the field, we need to get strong and stable on 1 leg in the gym. During my time learning from Mike Boyle and his staff, I witnessed first hand the performance impact of single-leg strength training and what is commonly known as the bilateral deficit.

    What is Bilateral Deficit? Have you ever tried lifting with just one arm or leg? Naturally, the movement feels much heavier and you will have to significantly lower the weight you are using. But if you analyze this closely, you are actually lifting more when on one leg than on two!

    Think about it. However, when lifting with one leg you are able to lift 95lbs. This is because of bilateral deficit. When strength training with one leg, or one arm, you can load the system with increased loads. Even though the overall load is lighter that one limb has to work harder to perform the movement on its own.

    Unilateral movements are a great way to systematically increase strength because of this phenomena. It is also a great way to address any deficits in one side versus the other. Step backwards and flex both knees. Lightly touch your back knee to the floor. Grab your weight, and place it around your sternum and collarbone height.

    Place your back leg onto a single leg squat stand, bench, or box. In this video, we are using a single leg squat stand. While maintaining a neutral back, lower your back knee to a pad or the floor. Begin to reach your other leg back and lead your knee to the pads.

    Reach your arms out in front of you to counter balance yourself. Lightly tap the pads and drive through the floor with your anchor leg to return to the starting position.

    Single-Leg Strength Training is no different. You are using your arm and upper body to swing, throw, and play a crucial role when sprinting. Just like your lower body is built from the ground up, and energy is transferred through your core, you have to remember where that energy is being transferred to… your upper body!

    But, what should that look like? Horizontal pressing is essentially anything that is pressed away and in front of your body. How to Perform a Pushup Troubleshooting video Hot Take: Coaches, please stop using pushups as punishment for errors or mistakes.

    The Pushup is by far the most butchered exercise in sports. Arms are everywhere, form goes out the window, and we end up with hundreds of sloppy pushups. Imagine being in the gym and you forget to put a weight away, I tell you to go grab the heaviest bat and take 50 ugly swings, and do it as fast as possible.

    Anchor your feet into the floor bracing your core. Press the handle away from you. Try not to excessively rotate your torso and stay in control 1 Arm DB Floor Press Cues: Lie on your back, bend your knees, and plant your feet on the floor Extend the arm holding the DB palm facing outward, and place your free arm on the floor Lower the arm holding the DB bending the elbow to 90 degrees and press back up DB Bench Press Use your thighs to raise the dumbbells above your chest Think of Putting Your Shoulder Blades in your back pocket.

    Similar to back squats, does the risk outweigh the reward? Barbell bench pressing is a great exercise, but may not be needed for softball strength training. Here are the Big Reasons Why: When you throw, you need your shoulder blades to be moving upward along the rib cage. You will have an increase in shoulder external rotation, decrease in shoulder internal rotation. When we barbell bench press, the shoulder blades are locked down and back to help create a foundation to lift.

    We are not really training the shoulder blades efficiently, which can impact your throwing pattern. Instead, when we choose options like pushups or dumbbell bench press, the shoulder blades scapulas have more freedom within a better range of motion. Vertical Pressing consists of anything overhead, such as dumbbell pressing. I also classify the landmine press in this category as well.

    Overhead pressing catches a lot of flack, and some are told it should never be done. I used to be in that crowd. But after years of working with overhead athletes and some of the top shoulder and arm specialists out there link to Mike Reinold and Champion , my thoughts have changed. We need to create stability and strength training in that overhead position.

    We also need to earn the right to press overhead. Which is why I really like the landmine press options with bottoms up kettlebell options. The landmine press allows you to load and gain strength training and your shoulder blades are encouraged to upwardly rotate which happens when your throw. Remember, you have to earn the right to press overhead! Press the KB overhead while making sure you are not losing your neutral spine.

    Slowly lower the KB back to the starting position and repeat for the desired number of reps. The Pull Pattern for Softball Players Just like the importance of pressing, pulling exercises can help support your shoulders and create a strong and resilient back and is a core pillar in softball strength training.

    Your back muscles play a crucial role when it comes to decelerating your body when you swing and throw. We need both. Similar to pressing, we have 2 categories: Horizontal and Vertical Pulling. Each is needed throughout a balanced softball strength training program to create a well-rounded athlete.

    Horizontal pulling is a great starting point for many just starting their strength training program, and there are several exercise options you can start with. Maintaining a straight line in your torso, drive your elbows back and to the floor to perform the row.. Finish with your forearms in line with your ribs. Slowly lower yourself back to the starting position. To make this exercise more challenging, walk your feet further under the anchor point. Chest Support Row Cues: Start by laying face down on a bench set to a low incline.

    Grab a dumbbell in each hand. Pull your elbows back towards the wall behind you, stopping when your biceps are lined up with your torso Lower the weights to the starting position and repeat for the desired reps.

    Grab the dumbbell and pull the weight towards your chest, keeping your elbow close to your ribcage. As you row, think of pulling your chest towards the bar with a goal of getting as close as possible Vertical Pulling falls into the same category for vertical pressing as we talked about above. We have to earn the right to get overhead and into chin up and pull up progressions. But that should be a major goal for softball players as many college programs incorporate chin-ups into their lifts or testing measurements.

    Chin-ups also have been shown to play a role in velocity development. Let one arm release across your body and pull back to your shoulder. Core strength training is one of the most underutilized aspects of strength training and conditioning. We often get caught up in thinking that since I did sit-ups today I increased my core strength, but the core is much more than just the abdominal muscles, and creating proper core strength training for softball players goes well beyond just crunches and planks.

    Softball Workouts: How to Build Your Own for Fastpitch Teams and Individuals

    Because we know we need to be our absolute strongest come game time. We want to outlast our opponents and to do that we need to be strong and fit. It has been one of the factors that separates the really good softball players from the great softball players. You couple that with the fact that strength training prevents injuries from occurring, now you not only have a strong team, but a healthy team that can finish their jobs well.

    We do not fatigue as quickly and are consistently performing at near peak levels. That is what Olympians are striving after. Olympians work extremely hard, but we also work extremely smart. Every lift that we do has a specific purpose that translates directly to the field of play. The same is true for our conditioning sessions. We have to train consistently in the right way. For us, this usually means a more simplistic approach to training.

    We do not need a million reps and heavy weights all the time. It becomes more about how our bodies are feeling in that moment and what to we need. It is a simplistic approach that gets the job done that athletes on our roster actively enjoy. Look at what other Olympians have to say about why strength training is so important for them and the benefits it provides them. At 38, her body needs different things than the rest of our group.

    I firmly believe that her devoting herself to a solid training regimen has kept her in the game and continued to allow her to perform at her best levels for so long. My body feels stronger but still able to move well. Imagine being in the gym and you forget to put a weight away, I tell you to go grab the heaviest bat and take 50 ugly swings, and do it as fast as possible.

    Anchor your feet into the floor bracing your core. Press the handle away from you. Try not to excessively rotate your torso and stay in control 1 Arm DB Floor Press Cues: Lie on your back, bend your knees, and plant your feet on the floor Extend the arm holding the DB palm facing outward, and place your free arm on the floor Lower the arm holding the DB bending the elbow to 90 degrees and press back up DB Bench Press Use your thighs to raise the dumbbells above your chest Think of Putting Your Shoulder Blades in your back pocket.

    Similar to back squats, does the risk outweigh the reward?

    5 Circuit Workout for Softball Players

    Barbell bench pressing is a great exercise, but may not be needed for softball strength training. Here are the Big Reasons Why: When you throw, you need your shoulder blades to be moving upward along the rib cage. You will have an increase in shoulder external rotation, decrease in shoulder internal rotation. When we barbell bench press, the shoulder blades are locked down and back to help create a foundation to lift.

    We are not really training the shoulder blades efficiently, which can impact your throwing pattern. Instead, when we choose options like pushups or dumbbell bench press, the shoulder blades scapulas have more freedom within a better range of motion. Vertical Pressing consists of anything overhead, such as dumbbell pressing.

    I also classify the landmine press in this category as well. Overhead pressing catches a lot of flack, and some are told it should never be done.

    I used to be in that crowd. But after years of working with overhead athletes and some of the top shoulder and arm specialists out there link to Mike Reinold and Championmy thoughts have changed. We need to create stability and strength training in that overhead position. We also need to earn the right to press overhead. Which is why I really like the landmine press options with bottoms up kettlebell options. The landmine press allows you to load and gain strength training and your shoulder blades are encouraged to upwardly rotate which happens when your throw.

    Remember, you have to earn the right to press overhead! Press the KB overhead while making sure you are not losing your neutral spine. Slowly lower the KB back to the starting position and repeat for the desired number of reps.

    Softball Workouts – Six Exercises for More Power at the Plate

    The Pull Pattern for Softball Players Just like the importance of pressing, pulling exercises can help support your shoulders and create a strong and resilient back and is a core pillar in softball strength training.

    Your back muscles play a crucial role when it comes to decelerating your body when you swing and throw. We need both. Similar to pressing, we have 2 categories: Horizontal and Vertical Pulling.

    Each is needed throughout a balanced softball strength training program to create a well-rounded athlete. Horizontal pulling is a great starting point for many just starting their strength training program, and there are several exercise options you can start with. Maintaining a straight line in your torso, drive your elbows back and to the floor to perform the row.

    Finish with your forearms in line with your ribs. Slowly lower yourself back to the starting position. To make this exercise more challenging, walk your feet further under the anchor point. Chest Support Row Cues: Start by laying face down on a bench set to a low incline. Grab a dumbbell in each hand. Pull your elbows back towards the wall behind you, stopping when your biceps are lined up with your torso Lower the weights to the starting position and repeat for the desired reps.

    Grab the dumbbell and pull the weight towards your chest, keeping your elbow close to your ribcage. As you row, think of pulling your chest towards the bar with a goal of getting as close as possible Vertical Pulling falls into the same category for vertical pressing as we talked about above. We have to earn the right to get overhead and into chin up and pull up progressions. But that should be a major goal for softball players as many college programs incorporate chin-ups into their lifts or testing measurements.

    Chin-ups also have been shown to play a role in velocity development. Let one arm release across your body and pull back to your shoulder. Core strength training is one of the most underutilized aspects of strength training and conditioning.

    We often get caught up in thinking that since I did sit-ups today I increased my core strength, but the core is much more than just the abdominal muscles, and creating proper core strength training for softball players goes well beyond just crunches and planks. Here we take a deep dive into what should be considered as part of the core, increasing core strength training in the most optimal ways, and how it will help your softball players become better athletes.

    The Ultimate Guide to Core Strength for Softball Speed and Conditioning for Softball Players Speed and Conditioning for softball players is often very misunderstood and for many, a lost opportunity to develop a crucial aspect of your performance. We all want to be faster, quicker, and recover sooner, but our speed and conditioning program needs to be able to enhance that.

    In this article, I am going to breakdown all of the contributing factors to conditioning and all of the energy systems you utilize for softball performance in games and tournaments The Ultimate Guide to Speed and Conditioning for Softball Should Softball Players Lift In-Season This is a big one.

    Workouts for Softball: The 4 Best Exercises to Include

    Softball players, if you are not strength training during your season, you are missing out on a lot of performance benefits. Plain and simple. Look, softball players play A LOT of games. No way around it. As you play a lot of games, your movement quality can go down. As your movement quality goes down, you begin to compensate, which can lead to bad or worse mechanics. You can see where this is trending right? Worse mechanics leads to bad performance, soreness, and injury risk.

    A good in-season strength training program will help you maintain your mobility movement quality, and optimize your power to keep you producing on the field. Yes, that is true, but many players, especially younger players, you can still continue to gain strength.

    With all sports being year-round now, when are you supposed to actually have an off-season to truly develop in the gym? The "Warm Up" 1. Leg Curls Lay face up on the ground with your feet flat on a chair. Push your hips off the ground and hold for 5 seconds. Do 30 reps, twice. Back Peddle for 20 yards.

    Side shuffle for 20 yards. Twice 4. High knees for 20 yards.

    The Softball Players Ultimate Guide to Strength Training

    Twice 5. Front lunge for 20 yards. Back lunge for 20 yards. Leg Press: 15 reps. Glute Hamstring Raise: 15 reps- Muscles being targeted: Hamstrings 3. Dumbbell Squat: 15 reps. Muscles being targeted: Quadriceps 4. Front squats with kettle bells: 15 reps. Muscles being targeted: Quadriceps 5. Box Squats: 15 reps see below. Muscles being targeted: Hamstrings 6.


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