Softball is a popular sport these days. Corporations,

adult leagues and inner-city competitions are fueling the

demand for skilled and competitive players. While softball

may be experiencing a surge of interest, the basic

techniques to improve your game and gain a competitive edge

have remained the same.

Many do not realize that basic softball movements such as

batting and throwing are not a directly related to arm

strength. The movement begins in the legs. The power is

then transferred into the hips, the torso, the upper back,

the chest, the shoulders and then the arms.

A proper softball strength training routine will include an

exercise for each muscle group. During the off-season,

athletes will be able to strength train 2-3 times per week.

Training should be reduced to 1-2 times per week during

the season. Each exercise should be performed 8-12 times

for 1-3 sets.

Quickness, speed, agility, balance, explosiveness, and

power will be enhanced as the strength training program

progresses. Below is a list of sample exercises for the

commonly used muscles in softball. There are many other

exercises you could perform, but this will provide a

starting point.

Quadriceps- Squats, One-Legged Squats, Jump Squats

Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball

Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze

Obliques- Oblique Crunch on Ball

Rectus Abdominis- Ball Crunch, 180 Ball Crunch

Erector Spinae- Plank Pose

Deltoids- Shoulder Press, Military Press

Pectoralis Major- Chest Fly, Chest Press, Push ups

Latissimus Dorsi- Bent Over Row, Reverse Fly

Triceps- Overhead Extensions, Skull crushers

Biceps- Bicep Curl, Hammer Curl

A powerful softball strength training program will produce

powerful players. Use a full ROM (range of motion) for

each exercise. Generally free weights provide a better ROM

than machines, but use which ever feels best to you. The

ultimate goal is to create a solid program that will

deliver a well-rounded athlete.