Softball training programs need Be specific to the sport and concentrate on the movements and muscle groups that are used in the game. The players need to have speed and agility. Particularly important is the development of arm strength and the central force needed to transfer energy from the legs and hips to the bat and to improve throwing motion. A plan that includes cardio, weight training, sprint exercises, as well as agility exercises will be more beneficial. A comprehensive approach to nutrition and injury prevention is also significant.
Improve endurance and fitness
Perform resistance exercises three times a week in the pre-season and twice a week during the season to build endurance and vigor. A 30-minute bike workout each week will help you reduce your running-related injuries. Rapid explosive cycles of 100 to 120 rpm that last two or three minutes and that are followed each of an equal length of cycling, at a current of 60 to 80 rpm will build resistance and vigor, as well as the rotation of the leg. Of eight to 10 sprints between the base and the fence of the gardener with recoveries walking, also they will increase the resistance and the vigor. Three sets of kneeling exercises for 20 seconds per series will improve your running style.
Improving speed and speed
Two-speed training per week during the pre-season and once a week during the season, will improve overall speed and increase offensive and defensive opportunities. Workouts should be done at very fast speeds with longer recoveries. Perform between eight and 10 sprints from the base to first base. Concentrate on staying low and pushing with your feet to accelerate. Walk back for a full recovery. Increase the distance once every two weeks and then accelerate from base to second base. Build speed with eight to 10 sprints at an angle from the pitcher's mound to the first or third base. Start at the base and, in a whistle, run to the left or right at an angle.
Improving core strength
The National Strength and Conditioning Association advocates that it is important to develop core strength through specific training for a sport. The exercises to increase the strength in the hips and abdomen are the abdominals, the plates, the bridges, the lifts, the lateral obliques and the lifting of the legs. The specific core work for a sport includes weighted batting and working the correct hitting technique three days a week.
Arm and shoulder strength
Strengthening the arms and shoulders will increase arm speed and improve throwing speed and speed with the bat. Strengthening these areas also helps reduce the risk of injury. Warm up and stretch the shoulders and arms before and after practicing. It will be beneficial two sessions of lifting after the central training. Three sets of eight to 10 repetitions of dumbbell pressure, bench inclinations and vertical rows with enough weight to cause slight fatigue at the end of each series, will achieve this goal. Ends with pull-ups to interrupt the end of each lifting session.
Holistic approach to training
Improving your softball skills involves more than just being a precise thrower or being able to hit a curved ball or a slider. Becoming a great athlete requires a commitment to life with a healthy and nutritious life. A balanced diet will nourish the body and help muscle recovery. A commitment to proper warm-up and stretching every day will also be vital in your quest to improve. Give yourself at least one day to recover after the games before exercising, to help reduce the risk of injury.