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Softball Training - Building Explosive Power

The sports of baseball and softball require a combination of muscular power, speed and strength. More specifically, players need throwing power and acceleration power. Because of the variety of skills and movements in these sports, most body parts need to be trained. They all contribute in one way or another to enhance performance. Shoulder and back strength as well as the rotator cuff muscle group are important in throwing but the legs and the core (hips and abdominals) also contribute. The legs and the core are even more important for hitting as the power comes from the middle and lower body.

To stay injury free, softball players need to work on shoulder, core and knee stability. The most neglected area in sport performance training is core training even though it is one of the most important. Core training will enable you to achieve better performance, increase torso power and joint stability, improve posture and coordination, reduce injuries and enhance movement efficiency. Floor-based crunches and sit-ups do very little for core stability and trunk power. Stability ball training can develop the deep abdominal muscles while medicine ball exercises develop the power of the trunk.

Training is a lot of work. It’s a slow, gradual process. Here are some tips to make Spring Training both fun and productive.

Just Do It: Start your workout, even though you don’t feel like it. Put on your workout clothes, get out there and, chances are, by the time you’ve done all that, your mind will be in the game.

Mix It Up: Different types of challenges help you stay motivated and make better progress. For example, cardio workouts combined with strength moves help keep boredom at bay.

Missing a Day: If you miss a workout, make your next session more of a challenge. For your strength workout, do an extra set of moves or up the weight. If you miss a cardio workout, tack an extra 10 minutes of moderate-intensity activity onto your next workout or go for a higher-intensity option.

Divide & Conquer: If time is tight, do just one set of each resistance move (try fewer reps with heavier weights) or 20 minutes of cardio (preferably doing intervals). Repeat 2-3 times instead of 5-6 times.

Get Creative: If you workout every day at the gym, try going outside if weather permits. Take a kickboxing class in place of a cardio session — or substitute a yoga class for a strength workout. Change the scenery.

Buddy System: Work out with a pal and you’ll be less likely to give up on your exercise plans. The use of partner stretching can also provide a nice break from standard stretching routines.

Get Over It: Don’t beat yourself up for one missed workout. Focus on the ones you have done, then get back in the saddle

Over Training
Athletes often get stressed because of overtraining and the number of games they play. Spending countless hours practicing sometimes leads to a loss of motivation and interest. Here are some ways to spot and prevent stress:

Signs of Stress:

Tips to Prevent Stress: