Conditioning Programs

Softball is played with short bursts of energy. It isn't practical, then, to condition your body by running miles and miles. For overall fitness (of the heart) it's great, but we're aiming for specificity in the sport of softball. Here is where plyometric training comes into play. Plyometrics are exercises designed specifically to train the fast-twitch muscle fibers. In other words, by training (and increasing) these fibers you will be able to sprint faster, jump higher, and react quicker. Physiologically, they will improve your strength and explosive power (acceleration). Acceleration is the ability to go from a state of rest to maximum speed in as little time as possible. Given your existing mass, you would have to increase your acceleration in order to hit harder or pitch faster, and plyometrics are your vehicle to do so.

Plyometrics

High Knees on toes, knees to waist level or higher, rapid vertical movement

Butt Kicks on toes, heals to butt, rapid vertical movement

Bounds standing, two-footed jumps, landing on toes

Power Skips explosive skips concentrating on vertical movement

Grapevines lateral movement crossing trail foot in front then back (60'x 3)

Box Jump with both feet together onto a box on toes, stepping down

Proper arm technique is key in enhancing foot speed and coordination. Elbows should be bent 90 degrees and kept close to the body.

Agility Drills

Agility drills combine some plyometric ideas and sprint work. Stations can be designed each lasting two minutes with a 40 second to one minute rest between rotations. Some ideas may include jumping rope, shuttle runs, and relays using sprints, bounds, grapevines, etc. Not only will these enhance the athlete's performance, but in combination with plyometrics will assist in coordination and proprioceptive awareness (balance).

Jump Rope

Wind Sprints ("suicides")

Acceleration cones in form of a square, alternate sprint, grapevine, backpedal, grapevine

Lateral Runs cones set zigzag, run "back" looking over shoulder

Shuffle-Sprint shuffle 4 times between 2 cones then sprint straight ahead 15 yds

Line Jumps lateral jumps over a line and/or forward/backward jumps over a line

Conditioning Ideas

Stadium Stairs 8 to 12x depending on size alternate run every step, every other step

One & two footed hops.

50 yard Sprints 5 to 10x

20 yard Sprints 6 to 12x

Step Aerobics

Sprint-Jog-Sprint 5 to 10x 30 yards

Track Work

Sprint - Jogs 1/2 mile to 1 1/2 mile of sprinting straights, jogging curves

Fartleks (indoor track) sprint 1/2 lap, walk 1/2 lap, sprint 1 lap, sprint 1, walk 1/2, sprint 1 1/2,

walk 1/2, sprint 2, walk 1/2, sprint 1 1/2, walk 1/2, sprint 1 walk 1/2 sprint ½,

walk 1/2

Indian Runs (teamwork)

Everyone in line jogging single-file, last person sprints to front of line then jogs, and repeat for distance of 1 to 2 miles keeping close together. Please remember that the conditioning ideas and the following program are suggestions for softball training. It is something to works towards, so only do what you can. Advance when your body says so.