SOFTBALL SPEED, AGILITY AND STRENGTH TRAINING WITH ROCHESTER COLLEGE
Follow along with the softball speed and agility workout with Rochester College during their offseason strength and conditioning program with Athletic Preparation.
Included in their training program is:
- Dynamic Warm Up (specific for the day)
- Speed & Agility Training For Softball
- Strength Training
SPEED AND AGILITY | WARM UP
First we have to get the heart rate up so that athletes start sweating, mobilize the joints through normal and full ranges of motion and activate key muscles to have an effective speed and agility workout for softball.
Key areas include
- Hips
- Ankles
- Glutes / Hamstrings
- Thoracic Spine
A simple dynamic warm up before the speed and agility session could be as follows: (Everything for 20 Yards)
- 3-Way Mini-Band Glute Activation
- Inch Worms
- Lunge / Squat / Lunge
- Skips
- Shuffle
- Carioca
- Heel / Toe Walks
- Lateral A-March
- Lateral A-Skip
SPEED AND AGILITY | WORKOUT
Todays softball workout was mainly focused on lateral speed and agility.
We started with some simple reaction and cognitive drills to get the girls engaged with a partner cone grab (simon says style) and partner hip flips to get them to focus, wake up and get engaged for a good speed and agility session.
Once we have their attention, it's time to to do the actual speed and agility workout:
- Double Contact Lateral Sprints 5 x 15 Yards (each side)
- Partner 10-Yard Shuttles
- Lateral Medicine Ball Throws x 4-6 / side
STRENGTH AND CONDITIONING | WORKOUT
Headed to the weight room, we focused more on power than maximal strength for this session since the girls were getting close for the season to start.
Even as college athletes, we emphasized keeping the workout simple (so they can execute better) and moving the weight FAST so they get more power out of each rep.
The softball strength and conditioning workout included:
- Lateral 1-Leg Mini-Hurdle Hop to Box 6 x 3 / leg
- Box Squat vs. Red Bands 9 x 3
- Glute Bridges 3 x 8
- Slider Hamstring Curls 3 x 15
- Front Plank Drop/Stops 3 x 20
“The best part of training these softball girls is going to their game and seeing all their hard work and offseason training pay off on the diamond!”
Coach Josh