How to Start a Workout Program

If you plan on playing softball through high school and into college, you should start working out….immediately. If you don’t believe this and think you’ll just get stronger as you grow, please read this post. However, I’m not blind to the reality that the most difficult part for athletes (and parents) is getting started. You might be asking yourself: What if I’ve never worked out before? Do I need a trainer? Do I have to go to a gym? How am I supposed to know what to do?

Unless you conveniently live near a reputable trainer, that you can financially afford, starting a workout program is tough. It takes self-motivation. It takes a team effort from parents. It takes getting used to soreness and fatigue. Not to mention it takes overcoming the common misconceptions associated with lifting such as it will make you bulky, tight, or slow. In my last post, I derived how strength training enhances running speed and pitching velocity.

How to Design Your Own Softball Strength Training Workout

Here is a template that you should use to create your own workouts for softball. I provide general guidelines for each component, and links to previous posts and videos that demonstrate corresponding exercises. Most of the routines require VERY LITTLE equipment; however, I do believe that every athlete can benefit from having a few pieces of equipment that will allow them to construct a complete workout even at home. These equipment essentials would include a foam roller, physioball, and various Cook Bands, all which are inexpensive and available through our store.

Your workouts should include each of the following components:

Warm Up (2-3 exercises)

Upper Body/Rotational Power (1-2 exercises)

Lower Body Power (1-2 exercises)

Strength Circuits (2-3 circuits, 3-4 times through each circuit, 6-10 reps per exercise)
– Lower Body Strength Exercise (Squats, Deadlifts, Lunges, Rear Foot Elevated Squats, Hip Bridges)
– Upper Body Strength Exercise (Push Ups, Pull Ups, Rows)
– Core Strength Exercise (Front Plank Variations, Side Planks Variations, Dead Bugs, Band Core Exercises)
– Shoulder Stability Exercise (choose from this routine)

Here is an example at home strength training routine for softball players. It’s about ten minutes long, and although I demonstrate every component of the workout, I would recommend you perform 3-4 sets of each exercise I demonstrate. Therefore, your actual workout should last 30-45 minutes.

Online Strength Training Program Design for Softball Players

If you would like to begin your own training program, and would like it to to be specific to your body, position and goals, we offer Online Strength Training Program Design for committed athletes. Each program is constructed individually and built specifically for you regardless if you plan on training at home or in a gym. I continuously monitor your program and will make adjustments around your softball schedule. I offer a 2-Week Free Trial, no cost or committment. You will receive sample program workout sheets, which will have all of the exercises hyperlinked to video demonstrations. You will receive instructions on how to follow the workout sheets. You will be able to contact me with any questions you have throughout the trial, before committing to a custom program. If you are interested in our Online Strength Training Program Design service, please feel free to email me joe@fastpitchpower.com.