Moving Up? How to Prepare

By Carly | October 8, 2012 |

Fall ball is a popular time for many organizations to allow their second-year 10U and 12U players to get a taste of 12U and 14U, where they’ll be playing in the spring and summer. Even if you’re sticking with your age group this fall, the move up in the spring will be inevitable. Both age groups involve significant transitions for windmill pitchers: 10U pitchers moving to 12U will be moving back to 40 feet and throwing a larger ball. 12U pitchers moving to 14U will be transitioning to 43 feet. Today we’re going to talk about physical preparation and pitching drills that you can do to make the transition easier.

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Softball Off Season Leg Strength Program

By Joe Bonyai | October 4, 2012 |

Preparation for the spring season starts NOW. Here is a five-month leg strength development program for middle school and high school softball players. It requires only the athlete’s bodyweight and one additional piece of equipment that can be purchased through our store.

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Add 2-4 MPH to Your Fastball in 10 Minutes

By Joe Bonyai | September 26, 2012 |

How do you warm up? Do you jog out to the fence and back? Follow that up with toe touches and shoulder circles? If that’s the case you are under-preparing your body, and seriously undermining your performance. Warming up might be the last thing you want to spend time on (that goes for you too, coaches), but I’m here to demonstrate how you can literally turbo-charge your athletes in just ten minutes.

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Upper Body Strength Training for Softball Part II

By Joe Bonyai | September 12, 2012

Push ups and pull ups are the best upper body strength training exercises for softball players. However, most girls believe they’re not strong enough to perform them! In part two of this series I demonstrate how I every female athlete performing perfect pull ups as soon as possible.

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Your Workouts Should NOT Be Too Softball Specific

By Joe Bonyai | August 29, 2012

Are you looking for a softball specific workout? What exactly do you think makes a workout softball specific? In this post, Joe explains how some “sport specific” exercises are not the best choice for athletes and will actually lead to worse performance on the field.

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Are You Strong Enough to Play Softball In College?

By Joe Bonyai | August 22, 2012 |

For this week’s post, I decided to pull some YouTube clips of college softball strength and conditioning off-season workouts. I think it’s important for parents and athletes to realize the physical committment it takes to be a part of a high level program. If you plan on playing softball in college, this will be your reality.

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Build the Perfect Body for Softball Performance

By Joe Bonyai | August 15, 2012 |

Have you ever watched an amazing athlete and thought “Wow, it looks like they’re not even trying”? Or have you seen a pitcher who looks completely relaxed even though she’s delivering a 65mph fastball? Using a simple analogy, Joe will explain how and why this happens. He will also describe how athletes and coaches should design strength training programs to promote effortless, optimal performance.

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How to Start a Workout Program

By Joe Bonyai | August 8, 2012 |

Want to start a strength training program but don’t know where to begin? The hardest part is getting started! In this post, I provide a workout-template and exercise demonstrations of every training component that should be included in a complete, softball-specific workout.

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