2014 Softball Preseason Strength and Conditioning Program
2014 Softball Preseason Strength and Conditioning Program
Flexibility
Perform this routine prior to every workout and “off-days” before conditioning/cardio and practices.
Watch this video
INSTRUCTIONS
Separate each session with 1-2 days of “rest” which may include softball-related activities. Each grouping of exercises should be performed as a superset or circuit for the prescribed number of rounds.
Session A
WARM UP – 2 ROUNDS
Side Lying Straight Leg Raise x10-15 each
Side Lying Straight Leg Raise Bottom Leg x10-15 each
Side Lying Shoulder External Rotation x10-15 each
Towel Crush Straight Leg Lowering x8-10 each
STRENGTH 1 – 4 ROUNDS
Vertical Jump x5-6
Half Kneeling PVC Press and Bend 3x:05 each leg forward
STRENGTH 2 – 4 ROUNDS
DB Goblet Squat to Box x6-8
Standing Band Rotation x10 each
Session B
WARM UP – 2 ROUNDS
Side Lying Straight Leg Raise x10-15 each
Side Lying Straight Leg Raise Bottom Leg x10-15 each
Side Lying Shoulder External Rotation x10-15 each
Towel Crush Straight Leg Lowering x8-10 each
STRENGTH 1 – 4 ROUNDS
Lateral Towel Hop x5-6 each
Push Up As Many As Possible
STRENGTH 2 – 4 ROUNDS
Rear Foot Elevated Split Squat x6-8
DB Row x10
Session C
WARM UP – 2 ROUNDS
Side Lying Straight Leg Raise x10-15 each
Side Lying Straight Leg Raise Bottom Leg x10-15 each
Side Lying Shoulder External Rotation x10-15 each
Towel Crush Straight Leg Lowering x8-10 each
STRENGTH ENDURANCE – 5-8 ROUNDS
Split Squat Jump x10 total
Front Plank Floor Crush x:20-:30 each
Step Up x15-30 each
Side Plank x:15-:30 each