Softball Program Stages 1, 2 ,3
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
Great guide Dylan, I use to
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.
thanks. picks up a good few
thanks. picks up a good few miles on your throw tooo.