The workout takes only 30-to-60 minutes per day, so cut back on the recliner-in-front-of-the-TV-time and do work brother! You’ll be amazed at the results of your efforts when the season rolls around!
With the last of the fall games in the book, the question is what are you going to do to improve your game over the winter Cuz?
Although next season seems like a long way off, it comes up quick so you better get started today. Forget spring training, doing work in the winter months is what separates the good from the average player. There are many ways to work out and while all are better than doing nothing, if you are going to devote the time, why not tailor your workout to exercises that are going to help you become a better softball player? You need a plan man! Hey, you can count on me to deliver. I’ve been working on one for you.
The following workout can be done at home with only a flat bench and dumbbells. I am a dumbbell proponent as they allow a greater range of motion, the right side can’t help your left side, and they require you to employ more balance and control. The dumbbells require more athletic talent than a barbell and we are all about training to be better athletes! The workout takes only 30-to-60 minutes per day, so cut back on the recliner-in-front-of-the-TV-time and do work brother! You’ll be amazed at the results of your efforts when the season rolls around!
Training Tips:
- Make the most of your time, with high intensity training. Focus on maximum effort!
- Do a particular exercise 2 times per week only. Training more frequently than this does not allow your body to adapt to the load, recover and build. If you do not allow sufficient time for recovery,you will be overtraining and totally wasting your time!
- The plan includes three power days alternating with three swing days, then a day off. Based on a Monday-to-Friday work week.
Basic Lifting Tips:
- Warm Up thoroughly. Warming up properly not only improves the flexibility but it also helps prevents injury. Make sure you stretch the entire body.
- Exhale while you exert.
- Keep motion under strict control for better isolation. Using momentum will result in less effective exercise.
- Be safe, work out with a partner.
Below are some suggested exercises: They are all common, if you do not know how to do one correctly their are great resources on the web to guide you.
Chest:
Always perform the chest exercises before triceps exercises. This sequence is very important because if you do triceps before chest, the triceps will fail before the chest and you cannot lift heavier in the bench press thus not stimulating the chest enough. Remember to stretch in between exercises, chest muscles respond well to stretches.
- Dumbbell Bench Press
- Dumbbell Flies
Back:
- One-arm Dumbbell Rows
- Dumbbell Reverse Flies
Shoulders:
- Dumbbell Shoulder Presses
- Front Dumbbell Raises
- Arnold Dumbbell Presses
Biceps:
Variations of curls
- Standing
- Sitting
- Preacher
- Concentration
Triceps:
- Standing One Arm Tricep Extensions
- Lying Tricep Extensions
- Dumbbell Kickbacks
Legs:
- Calf Raises
- Ankle Rotations
- Squats
- Presses
Extra:
- Crunches
- Stair-stepper
- Running hills
- Elliptical machine
Saturday: Power Day!
Complete body workout. Choose two exercises for each body part and then do three sets of 10 repetitions to get a foundation started.
Whenever possible, use exercises that match or mimic the motions used in softball. For example, flies instead of overhead presses.
Sunday: Swing Day
Swing days always start with broomstick twisting drills.
Drape a broomstick across your shoulders scarecrow-style, and twist in standing and seated positions. Then, while standing and leaning slightly forward at the waist, drive your back arm down and your front arm up, like you are reaching for a low and away pitch. This will give you a great stretch in your front-side ribcage.
Next, put the broomstick across your lower back, hooking it with your elbows. Get in a batting stance, and drive your rear hand toward an imaginary pitcher. This will warm up your legs and reinforce proper leg action. These drills will warm you up and expand your flexibility.
Now you are ready to pick up a bat! Choose from the best available option:
- Live BP
- Batting cages,
- Batting tee- See my blog post (Back to the Basics, My Friend!) for tee drills.
- Elastic tube drills
- DeMarini Chute Trainer
- Hitting plastic golf balls
Hitting plastic golf balls: Cut a 34″ section of broomstick and take batting practice while someone tosses you plastic golf balls. Trying to hit a one-inch ball with a one-inch bat is a challenge! You can also tie one to some fishing line and suspend it from the ceiling if you don’t have a partner. Hitting these will train your eyes, your brain and your muscles. A softball will look like a basketball after doing this for a while!
Monday: Power Day!
Chest, triceps and shoulders (all arm-extending movements) plus abdominals.
Tuesday: Swing Day
Broomstick Series.
Plus best available option from the swing choices.
Wednesday: Power Day!
Back and biceps (all arm-curling movements) plus leg exercise of your choosing.
Thursday: Swings
Broomstick Series.
Plus best available option from the swing choices.
Friday:Off Time for some chillaxin’!
Spend some time with the family and bank some goodwill towards the weekends that you will be away playing in tournaments next spring. If you are single, spend some time watching and analyzing your swing on video.
The strength training is split up so you work each body part only twice a week, with a rest day (Friday) before your biggest power day (Saturday).
Having three swing days will give you variety, flexibility, and confidence. It also allows you to keep the feel of your swing, as well as reminding you why you are doing all this in the first place! Remember, this type of training is not for someone who is not in at least decent condition in the weight room. Use your head! If you have not been doing anything…get checked out by your doctor prior to starting an exercise program.
Good luck, work hard and reap the benefits next season!
Please feel free to comment with your favorite training tips!
A tip of the cap to Jim Ramsey and Ray DeMarini for generously sharing their softball training knowledge over the years.
