Women’s softball, like any other sport, requires practice drills to hone technique on the field and a conditioning program to increase strength, improve performance and decrease risk of injury. An effective conditioning program will include flexibility training, cardiovascular training, weight training, and agility training. Players who train hard will become more well-rounded athletes and will be more physically and psychologically prepared for competition.
flexibility training
The first step in a conditioning program should be flexibility training to loosen up the muscles and warm them up for the rest of the training session. Start with a couple of minutes of light jogging, then move on to stretching. An effective stretching program starts with the ankles and works its way up the entire body, including the calf muscles, hamstrings, quads, back muscles, shoulders, neck, and arms.
For proper stretching technique, hold the stretch position until the muscles relax, then increase the stretch to the point of resistance. Stretching presents a good opportunity to increase body awareness; athletes should know not to overstretch any particular muscle because of the risk of injury.
Cardio workout
Cardiovascular, or resistance, training increases the performance capacity of the muscular and respiratory systems over time. Programs that increase your heart rate while working your body are ideal for cardio training.
Encourage athletes to join a gym that provides guidance and equipment. Aerobics, spinning, and kickboxing classes feature excellent resistance exercise. Players who prefer to exercise alone can use treadmills, Stairmasters, and elliptical machines. Those who don’t want to join a gym can join a running or cycling program that offers regular resistance training.
Weight training
Weight training not only builds muscle, which will improve performance on the field, but also reduces the risk of injury. However, before an athlete begins a weight training regiment, he must be properly trained in the use of the equipment.
While softball players primarily want to build muscles in their legs, core, abs, and arms, they also need to work the rest of their bodies, including their backs, shoulders, chest, and wrists. Because individual players are at different stages of development and have different body types, it is difficult to present a universal weight training program. Athletes should work with their coach or trainer to develop a program that works for them.
agility training
Agility training increases players’ ability to execute movements quickly and effectively on the field. Athletes should focus on increasing balance and developing acceleration. Drills that include line jumps, fast sprints, lateral maneuvers, stepping back, and stepping stones will increase balance and explosiveness. Softball players whose bodies respond quickly and accurately in any situation will be an invaluable asset to their team.
