Conditioning for Softball: No Running Required
In this week’s video, I continue my series on alternative methods of conditioning for softball. This week I introduce how to use the medicine ball for both individual and team conditioning workouts. These exercises are appropriate for all ages and levels.
Below the video I outline 8 weeks of conditioning workouts that are both space and time efficient, and are best utilized after a skill lesson, practice or game.
Medicine balls and workout interval timers can be purchased through our store
Example Medicine Ball Conditioning Circuits
*The exercises in these workouts are NOT to be performed as fast as possible. Pace yourself, do not race yourself.
Week 1 2-3x (at least 1 day of rest in between)
Work Interval: 20 seconds
Rest Interval: 30 Seconds
2 series of 5 rounds (perform circuit 5x, rest 3-5 minutes, perform circuit 5x, done)
-Chest Pass
-Ovehead Slam
-Reverse Lunge Right
-Reverse Lunge Left
Week 2 2-3x (at least 1 day of rest in between)
Work Interval: 20 seconds
Rest Interval: 30 Seconds
2 series of 5 rounds (perform circuit 5x, rest 3-5 minutes, perform circuit 5x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left
Week 3 2-3x (at least 1 day of rest in between)
Work Interval: 25 seconds
Rest Interval: 25 Seconds
2 series of 5 rounds (perform circuit 5x, rest 3-5 minutes, perform circuit 5x, done)
-Chest Pass
-Overhead Slam
-Step Up Right
-Step Up Left
Week 4 2-3x (at least 1 day of rest in between)
Work Interval: 25 seconds
Rest Interval: 25 Seconds
2 series of 6 rounds (perform circuit 6x, rest 3-5 minutes, perform circuit 6x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left
Week 5 2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 6 rounds (perform circuit 6x, rest 3-5 minutes, perform circuit 6x, done)
-Chest Pass
-Ovehead Slam
-Reverse Lunge Right
-Reverse Lunge Left
Week 6 2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 6 rounds (perform circuit 6x, rest 3-5 minutes, perform circuit 6x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left
Week 7 2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 7 rounds (perform circuit 7x, rest 3-5 minutes, perform circuit 7x, done)
-Chest Pass
-Overhead Slam
-Step Up Right
-Step Up Left
Week 8 2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 7 rounds (perform circuit 7x, rest 3-5 minutes, perform circuit 7x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left