Summer Sports Series- Softball
Welcome back to our Summer Sports Series, where we teach you sport-specific exercises to prepare your body to handle the demands of the sports you may be participating in this summer. Next in the lineup is softball.
Major components of training for softball include shoulder stability for throwing, trunk rotation for batting, and acceleration/deceleration for speeding up and slowing down while sprinting. Try the following exercises for a well-rounded training program to prepare for your next softball game.
Shoulder Stability
Rotator cuff strengthening- The rotator cuff muscles provide stability to the shoulder joint. Work on internal and external rotation in various positions to strengthen the rotator cuff through a wider range of motion. Refer to our sand volleyball blog post here for a video demonstration of internal and external rotation exercises.
Dynamic stability- Add speed and reactive training to your shoulder exercises to maintain stability through the shoulder during quick movements like throwing. See the video below for an example.
Trunk Rotation
Chops and Lifts with Trunk Rotation- This movement pattern will help you train the trunk rotation necessary for batting. There are several ways to perform chops and lifts, depending on your fitness goals. Here, we allow the trunk to go through full rotation in a controlled manner. Start with slow and controlled motion to create foundational awareness through the core, then add speed and resistance to work on more powerful rotation.
Russian twist- Sit on the floor with your knees bent and feet elevated off the ground. Engage your core and perform a twisting motion as you reach your hands to either side of your knees, alternating to each side. Hold a light weight in your hands for an added challenge.
Acceleration/Deceleration
Dead lifts- Glute and hamstring strength will assist with the running demands of softball. Dead lifts are a great way to train these muscles and improve power when running. This video teaches you proper dead lifting form.
Single leg bounds- Work on generating power while pushing off one leg. Work on forward and sideways push offs and landings to target multiple planes of movement.
Sprints- Once you have built good foundational strength in your hips and legs, you are ready to work on power and speed. Find an open space and practice speeding up and slowing down. Practice short and long distances so you are prepared to run between bases or in the outfield. Add side-to-side push off to your sprints for rounding the bases.
