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softball conditioning

Playing Softball With A Sound Body

Like most other sports out there, softball training is done so that it can help in the enhancement and improvement of the skills that a softball player has. For instance, if in the previous season a player under-performed, then he or she has to undergo extensive training in order to improve in their playing stances. This is the only way of getting the best out of the players. These rigorous training are usually tiring at times but are always necessary so it is important for players to keep check of what they are eating so as to ensure that they stay fir and well to play the games even after extensive training sessions.

During training, it is necessary to take every measure that is a precautionary to ensure that you do not burn during the practice since lack of training would render the players to be bad at performing. Some of the healthy tips that one needs to follow to stay in shape are going to be tackled in this article.

Tips to Follow

Prioritize Your Health

Your body is a very complicated and important sort of machine which gets to perform numerous activities at the same time. It is necessary to make sure that you have provided your body with the necessary healthy substances that it requires to keep going well. A softball player is required to take enough vegetables and fruits too, adding to it some supplementary vitamins which will make them very vigorous and also energetic thus able to play for longer and better too. The players are supposed to treat their bodies like the precious gems that they are. When the players take care of their bodies, it will give them the power and the oomph needed to fulfill their responsibilities and dreams too without health problems such as illnesses.
Listen To What Your Body Tells You

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How To Stay Healthy When Playing Softball

If a person is very serious about becoming a softball player, then you need to make sure you are focused in leading healthy softball nutrition. Nutrition is a very important aspect in a game of softball. Good nutrition is like adding new energy and ‘fuel’ to your body so that you are strong enough to play well without getting easily tired. Taking good food help your body by providing it with the necessary stuff needed in order for your body to be able to perform at its best way possible. If you then want to become a very good softball player, your solution will lie on the kind of food that you are eating and also with what it that is you are drinking.

What to Eat To Stay Healthy When Playing Softball 

Take Lots of Carbohydrates

Carbohydrates are very vital for a player. This is because they are the quick fuel that your body requires to burn in order for it to keep up everything that is demanded from softball. These requirements include running quickly, hitting the ball and also involves catching the ball. Without enough carbohydrates, or any at all, your body will feel like it is lethargic. The body will then become real slow in reacting to whatever it is that you would want it to do. The best sources of getting carbohydrates from include bread; you can get it from pasta and also from brown rice. These are majorly all wheat based products.

Ingest Enough Proteins as is Necessary

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Softball Performance Tips – Softball Throwing Drills Tips

Softball Throwing Drills Series

Of all the several skills in softball, I consider the art of throwing one of the most pivotal. Often, throwing is a highly emphasized and a greatly important skill in softball. Sadly, when one’s hitting practice is to daily run across the field as a warm-up. Then stand before a catcher and make over 50 daily swings holding a ball with each single throw trying to make it look perfect, it obviously becomes boring. As a result, such a throwing drill may not achieve its goals as intended. That could be the reason I opted to put across some simple drills that can ensure one becomes an expert hitter with ease.

Drill #1: The Arm-Flipping Drill:

This is the simplest and easiest drill. The aim of this drill is to strengthen the wrist muscles and teach on making the correct throwing spins. As such, it is highly recommended for beginners or as an exercise just after the warm-up.


– 4 – 5 balls


  • First Pair the players and let them take a knee at a distance of about 8ft from each other.
  • The option of the knee to be on the ground should be with regard to the throwing arm. That is, the “lefties” opt for the left knee as the “righties” chose the right.
  • Then with the correct hand grip on the ball and the throwing arm maintaining a 90 degrees elbow-bend, let the ones having the ball throw it to their partners.
  • This drill should not exceed 5 minutes when training.

i. Ensure that all players have learnt on the correct hand gripping.
ii. Also ensure the correct throwing spin as it is the main aim of the drill.

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Softball – A Health Resource

During a softball game, there are numerous of activities that take place and if played for a long time, you will be able to ensure that you benefit in numerous ways, include to your health. Staying healthy should be a key factor in your life, and you need to look for various activities that will help you stay fit and healthy. Rather than jogging or going to the gym every evening, you can decide to skip your normal routine, and join a softball team and play during the weekends. This will be a smart healthy move for you. To stay active in a softball game is no joke, and after playing for some time, your body will get used to the game, thus it will benefit from the health and fitness aspect’s brought by the game. Also, you get to have fun at the same time.

With over 350 calories while playing softball, this is an ideal game for those looking to stay healthy. If you find that exercise is not your favorite activity but you can play softball, then you better stick to softball and get the health benefits that it offers. Playing softball is an ideal way to bulk up and stay lean, especially if you play frequently. You will also be able to maintain a sharp mind. There are plenty of health benefit of playing softball. If you are wondering what these benefits then you have come to the right place:

Nutrition and Softball

First of all, playing softball will require that you maintain a healthy diet, so you will automatically have to change your diet. This will play a huge role in the overall health and fitness of your body. You will need to eat foods that are rich in proteins and carbohydrates so that you provide the body with the energy that it needs.

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Why Jogging is a BAD Idea for Softball

Let me tell you why jogging is a bad idea for softball.  You see traditionally, baseball and softball have been very conservative sports.  In other words, we do things the way it had always been done.  Things started to change a couple of years ago in terms of conditioning for softball.  Conditioning is a big part of the game.  You don’t have a choice.  You need to be fit in order to perform in the highest level.

For a long time it was believed that doing some conditioning and cardio was good for you.  It will make your legs stronger, its good for pitchers, good for catchers and coaches will make the team run and run and run and run.  Here’s the thing, softball does not require a high level of cardio vascular fitness to play at a high level.  We need speed, power, agility, and strength but we don’t need a lot of aerobic endurance.  Don’t get me wrong.  I’m not saying you don’t need that, the base of aerobic fitness.  Of course you do.  All athletes, no matter what sport needs a base of aerobic fitness.

What do I mean by base of aerobic fitness?  If your players or yourself can run 20-30 minutes at a decent pace without huffing and puffing then you have a good enough cardio base.  At that point, you should be doing something else that matters for softball.  You see, spending too much time on cardio work can actually be detrimental to the game.  Like sprinters, they don’t do a lot of cardio because it hinders the ability to run fast.  When you do a steady state cardio work, as jogging for a while it’s as far as it can be from what we need on the field.

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Softball Performance Tips – Key Points to Consider

Sports are an integral part of our every day lives. Many of us watch them and attend games, while we can even join teams and play ourselves. Softball is a popular sport which many enjoy, joining local teams and competing. Being fit isn’t just about being active, however. It is key to remain healthy in all aspects which includes eating properly and making sure that you are putting healthy foods into your body.

It’s been heard time and time again that breakfast is the most important meal of the day and it isn’t a fluke that it’s a common saying. Breakfast gives you fuel for the day and will give you more energy and focus. It will boost your metabolism and your body will function better and be grateful for it.

Proteins are key and it’s easy to get them into your system. It will help give you energy and strength and you can gain them from eating lean or low-fat meats such as beef and chicken or even turkey. If meat isn’t on your menu you still have many options. Green peas, quinoa and nuts (including almond butter) will give you those nutrients.

Make sure to eat a healthy portion of fruits and vegetables – but don’t go overboard on the fruits. They have a lot of sugar which will give you a big energy spike and then you’ll crash. And crashing from being up on sugar is the last thing you need in the middle of a softball game.

Take your time eating and don’t push for seconds or thirds if you really aren’t feeling hungry. Over eating won’t do you any good and in the end you’ll just feel sick. Drink lots of water and make sure that you aren’t dehydrated. Usually, if you have the instinct to continue eating even though you’ve already had a plate, drinking water is really what your body wants to do and you’ll find yourself full and content.

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Softball Performance – Softball Nutrition Tips

There exist a very clear and definite relationship between the nutrition of a player and the player’s performance in the game. The evidence to support this opinion is huge enough to be considered factual. According to Holt et al. (1963), most leading traditional athletes were mainly concerned of their nutrition, which in return had a significant boost in their performance.

While seeking to establish a better explanation on the relationships between players’ attitudes, practices and their playing performance, Grete et al. (2011) too supported the idea of nutrition having played a very significant role in player performance.  The same source showed that among softball players in American college schools, barely 10% of those who engage it as freshmen end up playing it in their final year. All this owed to poor dieting and practices that are acquired with time.

In this edition thus, I tried to outline the best player practices and the best nutrition tips for a softball player at varied times in order to remain strong and encouraged to play again and again.

Foods and Fluids for Softball Players

Rodriguez et a. (2009) in the Gatorade Sports Science Institute publication pointed out that athletes and softball player did share a great deal of characteristics. Their publication argued that baseball, cricket and softball players had a main characteristic of running short distances and making rapid decisions frequently. Either, such players are required to have an uninterrupted focus/ attention for long duration. As a result, most softball players are likely to experience glycogen (sugar) and fluid depletion frequently.  Below is a table illustrating the appropriate meals to consider before a match (suited for a player weighing an average of 80 pounds (81.8 KG).


Duration Meals to Eat Nutrients Meals to Avoid Notes
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The Art of Safe Diving For a Softball in the Outfield


Defending in softball may be simple. However, the simplicity is not always guaranteed. In some incidents a catcher may face flying killer balls that at times require one to go airborne. With that I mean diving. Such incidents often occur when training or in the outfield. Diving is not just fancy. If you know it well; then you understand it is also a great show to the fans and a proof of maturity as well as specialization in softball catching. One a main challenge a catcher faces however; is the challenge of safe diving. This edition seeks to outline the various steps to safe diving. So, don’t just fly on air, follow our guiding steps.


  1. Place yourself in a position that directly faces the pitcher.
  2. Keep all your focus nailed strictly on the ball being held by the pitcher.
  • Observe keenly the ball immediately it moves from either the pitcher’s hand or the bat.
  1. Observe the likely position the ball will fly towards you. Bend and stretch out both of your arms while making sure the hand with a glove stretches slightly longer than the throwing hand.
  2. Now raise one of your feet slightly higher than the other while taking note of your catching hand (the hand with the glove). That is, for a left-handed catcher, raise your right leg slightly higher than your left leg. Otherwise, raise your left leg for a right-handed catcher.
  3. With both eyes focused on the ball, slowly thrust yourself forward holding out the hand glove towards the ball. At this phase, you can now allow all your feet to leave the ground and keep an almost parallel position with the ground as you dive.
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Softball Performance Tips – Players Take Naps

I had a question from a player today asking about taking naps whether in between games, everyday, or are taking naps generally a good thing.  Most people think they are and actually, the short answer is, yes.  However, there are a few things to keep in mind.

So, how long should your naps be?  To start with, naps are a good thing.  A full sleep cycle is about 90-120 minutes.  Every night you go through 4-5 sleep cycles.  That’s 4-5 blocks of 90-120 minutes.  In total, that gives you 6-8 hours of sleep.  Now a sleep cycle has two basic stages.  You have light sleep and deep sleep.  When you start a sleep cycle in the first 45 minutes or so, you’re into the lighter stages of sleep.  The second half of the sleep cycle is the deep stages of sleep.  In a 90-minute sleep cycle, at the beginning you’re in light sleep and later you’re in deep sleep.  For example, when you wake up in the middle of the night to go to the bathroom or drink some water then go back right to bed and you don’t remember any of it, that’s usually when you transition from one cycle to the next.

So coming back to our naps, if you are going to nap traditional recommendation is to keep it short.  Like if you just want to rest your eyes for 10-15 minutes that’s enough to give you a little boost.  If you need a bit more rest 20-30 minutes will do, as long as you keep it under 45 minutes.  The reason is if you go into longer naps that lasts anywhere between 45 minutes to about 1 1/2 hours, if you wake up an hour into your nap then you’re going to feel worse.  You will feel lethargic and have less energy.  That’s what happens when you wake up right in the middle of a deep sleep.  Like when you wake up in the middle of the night and it takes a few minutes to know who you are, you feel druggy, it takes you a few seconds to realize that you need to wake up, that’s when you wake up in the middle of a deep sleep.

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Softball Performance Tips – Mental Training For Softball

Today I would like to show you one of my favorite books. You all know that skills work is very important. You need to have good defense, good offense, run the bases well, be able to slide, bunt, and throw the ball.

Therefore, these are the priorities in softball. These are the most important factors. How good your skills are is going to contribute a lot to how well you perform on the field.

Next are tactics. These are collective play, team defense, team offense, that sort of stuff. These are also important.

Then many people also understand how important it is do strength conditioning to be stronger, fitter, more powerful, and more explosive.

However, while we all agree and so does everybody else, the mental part of the game is one of the most important aspects of the game. Especially when everybody is good, you get through some level of play.

The difference between the good and the greats is not in terms of technical skills or strength conditioning but the biggest difference comes from the mental side of things.

They are mentally tougher, more confident, more focused, and many people know that.

However, because sports psychology in general is not black and white, it is a whole bunch of shades of gray. Coaches and athletes do not spend as much time on the mental game as they should.

They know it is important but they do not really know how to address it. If you are a coach, this is also good for parents and athletes but especially if you are a coach. This book is called Focused Fast Pitch, 80 Drills to Play and Stay Sharp by Gloria Solomon and Andrea Becker.

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