Sample Softball Weight Training Program

This sample softball weight training program shows exercises that build sport-specific fitness, improve skill potential, and prevent common softball injuries.

Free weight exercises can be substituted for or supplemented with alternatives. For more softball weight training tips and the advantages of these exercises, please see Softball Weight Training

To build power and explosiveness (strength plus speed), include Olympic liftng variations. Include key strength building multi-joint lifts, such as the back squat and bench press, and core training exercises in each primary range (flexion/extension, sidebending, and rotation).

Free weights are preferable to machines, unless players are not yet mature enough or have access to an experienced strength coach and/or proper equipment.

In this example of a conditioning program, we assume that players may not have access to Olympic weights, but do have exercise bars and free weight equipment.

Split Jerk wt./6 reps. x 4 sets (alternate legs)

Speed Squats wt./4-6 reps. x 4-6 sets

(see back squat)
Bench Press wt./8-12 reps. x 3 sets

(see arm exercises)
Tricep Pullovers wt./8-12 reps. x 3 sets

Core Strengthening Exercises wt./10+ reps. x 3 sets

The sample below is one week of a late pre-season phase of a program. It assumes that players are advanced (e.g., college players) who have already trained completed conditioning and intensive phases.

Softball Weight Training Program Sample1 Softball Weight Training Program Sample2

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