Free Workout Guides

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