A solid base of strength is required for all athletes. Here are the top exercises fastpitch softball players should be doing 3-5 days per week to attain optimal performance levels and minimize injury potential.
7 Shoulder Exercise for Your Fastpitch Softball Shoulder
Complete 10 sets of each exercise with 1-3 pound weights. Do 5-7 days a week off season and 2-3 days a week in season
Using heavier wights will bypass the rotator cuff muscles and work the larger muscles in the upper body.
The 5 Exercises Every Softball Pitchers Needs
Visit the Engineered Performance Lab to get your Athlete Assessment and Custom Workout. Online support available for remote students
These foundation exercises are top priority for fast pitch softball pitchers.
Single Leg Raises - Build quad strength to help with pushing off the mound and creating resistance on the landing leg.
Perform 3 sets of 10 on each leg. Add ankle weights for added resistance
Hip Flexor Stretch - Power comes from the hips! Having tight muscles can limit the range of motion and limit power production.
Glute Bridges - Push through the heels to fire backside muscles. This is a great way to learn to fire these muscles and build basic strength.
Glute circuit - Hip circles (think about arm circles) improves range of motion in the hip joint, Reverse leg lifts tightens the backside, side lifts works the outside (Hard to strengthen) of the hip, then donkey kicks to really isolate the glute (big muscle you sit on).
All exercises can be done with ankle weights.
90 Second Plank - Works core in all directions. Focus on keep hips level with the floor throughout the planks.
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