Softball Weight Training Tips for Women
Are you getting the most out of your softball weight training program? Is it helping you improve your speed to first base, or delivering more power to your swing and throws?
A well designed softball weight training program for women can build
strength,
reactivity, quick foot movements, and
muscular power
while preventing common injuries.
Key weightlifting exercises
can also improve playing skills if they
transfer
well to game play.
Specific weight training exercises can help players generate greater power for exploding out of the batter's box, sprinting around the bases, and getting a
faster jump on the ball. The multi-joint actions of whole body lifts enhance
body coordination
among muscle groups in the same kinetic chain of movement.
The Olympic lifting variations,
squat,
bench press,
and
core strength exercises
are among the exercises that can boost women's softball playing ability.
These key exercises offer numerous advantages. They increase hand and forearm strength so crucial to batting and throwing. Substantial shoulder and trunk stabilization and strengthening also result from these activities.
In softball, muscle imbalances frequently occur from the repetitive, forceful execution of game skills (e.g., in rotator cuff area). The Olympic lifts and variations tend to offset potential muscle imbalances, helping to prevent injuries while improving
flexibility.
Proper technique performed through a full range of motion in the requires direction from experienced coach. These, as well as the
squat
boost acceleration and improve explosiveness. They also add to joint integrity and balance lower body muscle groups, helping prevent knee injuries common to women. See
Gender Differences
A battery of
core strength exercises
through all three primary ranges and combinations of them are an essential part of softball weight training. These exercises stabilize the trunk and, with greater
strength
to hold low positions, players gain the advantage of greater speed and mobility to field balls.
Other Resistive Equipment: To supplement core exercises, medicine balls can assist with trunk strengthening and flexibility to help
transform rotational force into enhanced batting and throwing performance.
Exercise bands, theraband, or surgical tubing are often used for improving pitching and throwing skills. While these devices offer advantages, one disadvantage is that they allow acceleration temporarily, then force deceleration of arm movements. Deceleration opposes natural pattern of summation of forces that occurs with throwing.
While contrary to popular belief about speed-accuracy trade-offs, players who can swing hard and fast with heavier bats tend not to sacrifice accuracy. When using weighted bats in practice, stay within 10-15% (heavier or lighter) of the bat used in the game. See
The Principle of Variation
For sample weight training programs for softball, see
Softball Weight Training Program.
Professionally Designed Softball Programs
Sport-Specific Training Membership Softball
e-Training for Softball
Workout Pass
For quality books and resources on weight training for sports, I highly recommend Human Kinetics publishing--it's tops for sound, professional resources.
Top of Softball Weight Training
Back To Weight Training for Sports
Back to Home Page
Sources:
Hamill, J. & Knutzen, K.M. Mechanical basis of human movement (2nd ed.). Baltimore: Lippincott Williams & Wilkins.
Schmidt, R.A. (1975). A schema theory of discrete motor skill learning. Psychological Review, 82, 225-260.
Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based
learning approach (2nd ed.). Champaign, IL: Human Kinetics.
|
