Upper Body Strength for Softball Part 1
In this post I explained that softball players need a strong, durable upper body in order to transmit force generated from the legs through the hands. Upper body training can cause a debate between coaches, strength coaches, parents and athletes. If you look back at the whip analogy, there is no debate: the stronger the upper body, the more force you can transfer to the bat or ball.
Admittedly, I don’t think anyone disagrees that girls need to be strong, rather it’s how girls develop that strength which causes the debate. Commonly, coaches, parents and athletes want to know “which exercises are safe?” My answer to that is “does the exercise insult the whip analogy?” By that I mean, upper body strength (through full available range of motion) must be developed “above” an active-stable lower trunk (abdominals and hips). This compliments the whip analogy.
This all but eliminates seated exercises, machines, and bench pressing as appropriate choices for most softball players (with exceptions for injuries). This solidifies the most old-school upper body exercises, push ups and pull ups, as the best upper body exercises for softball players. When push ups and pull ups are performed correctly, upper body and core strength are developed simultaneously. The shoulder blades are free to move (as opposed to lying on a bench) and exercise technique is largely determined by the muscular teamwork between the core and upper body. The whip analogy suggests the performance of one segment is determined by the performance of adjacent segments and that ultimately determines performance of the system. Choosing exercises that abide by this principle is sport specific training!
Unfortunately, not many girls that begin to train with me are very good at push ups. Doing more push ups rarely does any good, because technique gets thrown out the window and push ups become belly drops. Here is a video in which I demonstrate a progression toward authentic, old school, full range of motion push ups. Begin with half-way holds maintaining good posture and linkage. Progress to full range of motion lowering and then press ups from mats or pillows. Work your way down to the floor and soon you will be doing REAL push ups.
Hey Joe,
I agree that pushups are a great upper body choice for athletes but one thing that has always bothered me is how many coaches choose to use the exercise. It’s always killed me when coaches have players “drop down and give me 10” when a kids makes a throwing or fielding error during a drill in practice. Not even considering the psychological contraindications girls are being asked to what amounts to a maximum rep movement that reduces proprioception and shortens the structures in the shoulder that we’re trying to lengthen during the warm up session — and then ask them to immediately throw with maximum velocity!! What are your thoughts about the timing of pushup in relation to skills practice?
Thanks,
Kelly Clinevell
Hey Kelly! There’s no place for punishment push ups in softball. I do believe well executed pushups or variations out of the push up position can and should be appropriately integrated into warm up. Since girls are more susceptible to instability, the compressive load at the shoulder is the best alternative warm up to traditional stretching and cuff work. Not to get to technical, but the shoulder was the first weight bearing joint and proper functioning and stability should be back engineered and earned through closed chain exercises. Proper positioning in the quadruped or pushup position facilitates the muscular teamwork between the shoulder and torso muscles that stabilize the shoulder, but as you alluded to, it’s all about technique.