Daniel Softball
2004

 

The following is a combination of flexibility and simple weight training exercises that athletes can do at home to help get ready for the up-coming softball season.  You must work into an exercise program gradually.  Have your parents monitor your workouts for both safety and progression.  Many of these exercises will be done during our practices and pre-game sessions.

 

Flexibility exercise:

a) upper body stretch (arms extended and swung back and forward, then in full circles, then add shoulder twist to the full circles)

 

b) back stretch (lying down, pull knees to chest – roll up into a ball 4-5 times)

 

c) shoulder pull (pull forearm across body, reverse arm, repeat 4-5 times – lift elbow over head with hand behind head, reverse arm)

 

d) shoulder and arm stretch (arms extended above head, grasping a bar or door sill – then lower body stretching arms and back as you sit [keep back straight])

 

e) leg and groin stretch (start with sitting butterfly and then extend one leg forward with the trailing knee on the ground – push forward and then switch legs)

 

f) hip flexor stretches (lying prone, pull knee to chest while extending opposite leg – reverse legs, then repeat several times)

 

g) back flexor (lying on back bring one knee over other leg, shoulders turn in opposite direction, reverse, and repeat  -  can be done sitting up also)

 

h) alternate knee-touching sit-ups (touch elbow to opposite knee)

 

i) line jumps, jump rope, pushups, lunges, shuttle runs, hill running, sprints

 

 

Weight training exercises (if equipment and parental supervision available)

a) leg press (3 sets of 10 reps)

b) bench press (3 sets of 10 reps)

c) seated dumbbell curls (1-3 sets of 10 reps)

d) bar twist (seated with bar or bat over shouders – 1 set of 10-20 reps)

e) one-arm dumbbell rowing (pull handheld weight up to chest from bent over position (3 sets of 10 reps)

f) tricep pulldowns (pulling bar down toward body – 1-3 sets of 10 reps)

 

 

Think upper spine (thoracic), lower back (lumbar spine), shoulders, groin, hamstrings, knees, calves, ankles  --  all these need to be worked and protected with stretching/strength work.