Unique Solutions For Your Softball Training Programs

Softball Strength Training

Female athletes are often hesitant to use strength training to their advantage. Those who clear this psychological hurdle always seem to discover that developing strength and power is one of the best things they can do for their long-term sport performance, and health.

Becoming a better softball player requires high levels of power while hitting, throwing, pitching, and running. A sports training program can enhance all of these skills through plyometrics, Olympic lifts, and bodyweight or external resistance strength work.

Leg and core work should be the top priorities. They are the major generators of force in every skill needed on the softball field. Don't spend all your time on forearms and shoulder training at the expense of building up these key power sources. Those minor areas should only account for about 10% of your efforts.

Females often have to pay extra attention to upper body work compared to males, but the effort put in is a valuable investment. It will prevent injuries and make a dramatic change in what you do on the field, particularly with hitting and throwing.

Some rotator cuff drills and grip strength are smart exercise choices to enhance the stability of the shoulder region, often a problem area for softball players.

Targeted flexibility work can be a benefit to individuals who have poor range of motion at certain joints. Although not a need for everyone, reducing movement limitations will help infielders to stay low on ground balls, catchers to take stress off the knees and low back, plus to help pitchers and outfielders generate more power when throwing.

Softball Speed Training

Similar to our suggestions for baseball, improving reaction time and straight-ahead speed are the top goals here.

Everything about softball is based on having quick reactions, and it is a skill that can (and should) be trained. Lateral movement, hand-eye drills, and quick hip turns are skills that you want to focus on in your speed training.

Sprint work is also important for game skills like tracking fly balls, and base running. A combination of better running technique, improved acceleration mechanics, and strength building will go a long way towards playing faster on the bases and in the field.

Injury Prevention for Softball

Shoulder and ankle problems persist at all levels of softball, and a strong workout plan can lower your risk to encounter either of them. Female athletes in particular are at increased risk for ACL and MCL tears in the knee.

The shoulders bear extra stress when the lower body and core are not strong enough to generate power, so proper training for these areas would make a big difference right off the bat. Then, targeted drills to protect the rotator cuff, shoulder girdle, and the elbows would be wise to incorporate for further safety.

Ankle sprain severity can be minimized if the surrounding ligaments are as strong and stable as possible. Balance and strength drills for the lower leg can help protect it from major trauma.

Non-contact knee injuries for females in sports is at an epidemic level. Strong and flexible hips are the best protection from ACL and MCL issues, which clearly can be trained and improved with the right exercises.

Youth Softball Training Considerations

Young, energetic softball players should build a great athletic foundation just as kids in other sports do. One skill that requires an even great emphasis is hand-eye coordination, which is critical for hitting and fielding success.

For girls starting at age 7 or so, it is time to start introducing some basic hip and core strength drill into their activities to prevent future knee and back problems. Done correctly at this early age, they will enjoy the benefits of the exercises while simultaneously having fun.

Younger girls can also take steps toward building upper body strength to get a jump on eliminating a potential weakness later in life. Simple bodyweight exercises are enough to stimulate very positive developmental changes.

And just like kids everywhere, young softball players need to be active and moving constantly to discover the best way to run, cut and react. Regardless of sport, today's youth needs to be given every opportunity to be active in their early years, as it has so many benefits for their health and physical ability.

Softball Position-Specific Concerns

The windmill motion of pitching puts plenty of stress on the shoulder girdle, so extra time spent on shoulder stability, as we mentioned above, is critical for softball pitchers.

Identifying and eliminating movement restrictions in the lower body, shoulders, and back will help catchers to avoid unnnecessary leg or arm problems that can develop from the crouch position they employ, and from the repetitive motion of throwing.

Infielders must be quick to react moving forward, laterally, and backward. Training should help them enhance these skills through proper footwork mechanics and power training.

Outfielders must track fly balls and cover a lot of ground, so more acceleration work should go along with the quickness training they need to get good jumps, and cover a lot of ground.

Softball Game Intelligence

Even the best softball players go into slumps from time to time. Breaking out and getting to a more positive mental approach is not an easy place to get to when you're struggling.

But what if you had the kind of mentality that helped minimize slumps?

What if you could increase the intensity in your approach to competition, and become the kind of player who thrives when the going gets tough?

That's exactly what our new athletic intelligence program can do for you, among many other things. Massachusetts athletes can expect to gain access to this exciting new service starting in the Fall of 2010.

Softball Training at Power Source

Those in or near Massachusetts may want to check our our elite sports training opportunities. You can partcipate in a program that will address your performance enhancement and injury prevention needs all in one personalized training plan.

Sprint speed and first-step quickness can be enhanced through our Game Speed 101, 102, and 405 clinics, all of which can be specifically adapted for softball performance.

A great foundation for future athletic success and health can be build for those who wish to partcipate in our youth training programs for kids ages 10 and under. We stress bodyweight strength, footwork skills, balance and coordination in a fun and engaging format.