Softball Program Stages 1, 2 ,3

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Staying Injury Free is a big challenge for softball players. Stretching, proper training and functional training will go a long way in preventing injuries.

A few Tips

Infielders - Concentrate more on Leg Training to prevent knee injuries.
Throwing - Risks rotator cuff injuries so should concentrate more on shoulder exercises.
Be in constant motion throughout the game. Never stand idle.
Have a very good deep stretches and warm ups for every game.
Practice running, sprinting and throwing to condition your muscles.

Sample Softball Weight Training Workout # 1

Clean and Press, 3 sets of 12, 10 and 8 repetitions

Chest Press, 3 sets of 12, 10 and 8 repetitions

Deadlifts, 3 sets of 12, 10 and 8 repetitions

Squats, 3 sets of 12, 10 and 8 repetitions.

Calf Raises , 3 sets of 12, 10 and 8 repetitions.

Core Training : Crunches, Swiss Ball Exercises, Sit ups, One legged Sit ups

Sample Softball Weight Training Workout # 2

Clean and Press, 3 sets of 12, 10 and 8 repetitions

Chest Press, 3 sets of 12, 10 and 8 repetitions

Chin Ups, 3 sets of 12, 10 and 8 repetitions.

Deadlifts, 3 sets of 12, 10 and 8 repetitions

Leg Press, 3 sets of 12, 10 and 8 repetitions.

Core Training : Crunches, Swiss Ball Exercises, Sit ups, One legged Sit ups

Sample Softball Weight Training Workout # 3

Clean and Press, 3 sets of 12, 10 and 8 repetitions

Chest Press, 3 sets of 12, 10 and 8 repetitions

Hyperextensions, 3 sets of 12, 10 and 8 repetitions

Squats, 3 sets of 12, 10 and 8 repetitions.

Calf Raises , 3 sets of 12, 10 and 8 repetitions.

Core Training : Crunches, Swiss Ball Exercises, Sit ups, One legged Sit ups

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Great guide Dylan, I use to

justin's picture

Great guide Dylan, I use to play a lot of baseball. It's always good to get the blood moving by warming up before competitive games.

Our team would start practicing two - three weeks before any games just to get our muscles back into the movements.

and

Right before games we would throw a ball around for twenty - thirty minutes to get the blood going.

This will help so when you do exert yourself your muscles are going to be prepared and won't be pulled or injured.

its very useful blog for me

any1's picture

its very useful blog for me as i am looking for softball training.
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thanks. picks up a good few

dylan's picture

thanks. picks up a good few miles on your throw tooo.

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