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Softball Conditioning – 6 Exercises to Really Boost Your Game


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By Coach Marc

One of my followers on twitter asked me: “Which exercises should I concentrate on at the gym to improve my overall game on the softball field?”

By the way, if you want to follow me on Twitter! You will get all of our updates, quotes, and even get to see what’s going on with me!

So, I thought this was a great question and that I should answer to the benefit of everybody.

When it comes to choosing exercises for your workouts, here are a couple key points to consider:

  • Always choose exercises that combine more than one muscle or one muscle group; they will give you more bang for your buck.
  • Stay away from machines, they aren’t very helpful for athletes. Instead, choose exercises that use your body weight, free weights, stability ball or medicine bal.
  • Think in terms of training movements (pushing, pulling, twisting, bending, lunging, etc.) instead of training specific muscles.
  • Select exercises that are appropriate to the goals you are pursuing at that point (strength, explosiveness, etc.).
  • Each exercise selected should be appropriate for your fitness level and overall condition.

Here are 6 excellent softball conditioning exercises that can really help you improve your overall game.

Exercise #1 – Lunge with Side Raises and Trunk Twists – Try 2 sets of 8 repetitions (each leg). Use light dumbbells.

fwlower-35

Exercise #2 –  T-Push-ups – Try 2 sets of 10-20 repetitions (total). Alternate side for each repetition.

T Push-Ups

Exercise #3 – Single Leg Squat and One-Arm DB Shoulder Press – Try 2 sets of 12 repetitions on each side.  Dumbbell should be in right hand when standing on left leg and vice-versa. Can be done explosively

expl-8

Exercise #4 – Swiss Ball Knee Tucks – Try 2 sets of 12-20 repetitions.

pbcore-2

Exercise #5 – Dumbbell Pull-Ins – Try 2 sets of 8 repetitions (each side).  Keep back straight and pull abs in.

fwupbk-5

Exercise #6 – Medicine Ball Russian Twists – Try 2 sets of 20-30 repetitions (going 10-15 times on each side). Can be done slowly and explosively.

Medicine Ball Russian Twists

Comments on Softball Conditioning – 6 Exercises to Really Boost Your Game »

March 25, 2009

gisella @ 6:36 pm

your job is amazing!
i wonder, what do you think about the xelerator?

Coach Lia @ 7:11 pm

Nice sets 🙂 will surely use them

thanks!

Coach Lia

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Softball Conditioning - 6 Exercises to Really Boost Your Game @ 7:37 pm

[…] Read more:  Softball Conditioning – 6 Exercises to Really Boost Your Game […]

March 26, 2009

Bruab Groff @ 10:05 am

Thanks. We are always looking to implement more conditioning drills.

March 27, 2009

tessie lobon @ 4:32 pm

I’m a physical therapist and personal trainer. I have a group of softball/baseball kids I’ve been working with for about a year for injury prevention (if you get hurt you can’t play) strengthening and specific position enhancement. The 6 exercises you posted are a staple to my program! It’s awesome to see that your looking outside the box. Basic weight training machines and exercises are of little value. I’ve never seen a softball player (actually any sport) standing and doing a bicep curl!

Marc Dagenais @ 4:51 pm

Hi Gisella,

Here is a link to another pitching aid but where I share also my thoughts are the xcelerator:

http://www.discussfastpitch.com/softball-pitching/958-k-factor.html

Marc

March 30, 2009

Marc Dagenais @ 8:36 pm

See my thoughts on it as I answer another question about another pitching training aid.

http://www.discussfastpitch.com/softball-pitching/958-k-factor.html

February 23, 2010
(Pingback)

Right mix of Plyometrics, Cardio & Strength Training? @ 6:18 pm

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November 8, 2010
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Winter workouts @ 8:22 pm

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agility drills to have a progressive program. Softball Conditioning
– 6 Exercises to Really Boost Your Game Coach Lia Softball Peak
Performance Coach https://www.softballperformance.com Softball
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September 10, 2013

rae @ 7:54 am

Im going to try this, hopefully this will work.

November 11, 2013

Muscle Maximizer @ 11:47 pm

Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. If you're leaving 1 or 2 reps in reserve, you should be able to repeat your performance from one set to the next. The mythology surrounding protein and muscle building could fill a book, even though the science is fairly straightforward.

August 17, 2017

scarlett @ 8:09 pm

These really really helpful in the development of a match friendly conditions.

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