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