• Windshield Wipers

    Have the hitter take a weighted bat or the heaviest one you have on the team and hold it in both her hands with the barrel pointing straight up toward the sky. Now using only the wrists, have her lower the barrel of the bat to her left to about waist high, then to her right and back to her left, etc. Do about 5-25 of these depending on the age of your players.

    Chopping Wood

    Take the heavy bat again and have the hitter hold it directly over her head with the barrel pointing up toward the sky. Now, in a chopping motion, have her bring the barrel of the bat first backward until it is pointing down at the ground behind her and the bat has touched her back lightly.

     

    Now bring the barrel back up to the start position and continue forward and downward down to lightly touch the ground in front of her (this motion is like chopping wood). Have her raise the bat slowly to about waist high and have her bring it slowly to the ground again, then back up to the start position. This constitutes one rep. Have the player at this station do 5-20 reps depending on the age of your players.

    Strike Zone

    This drill again uses a heavy bat. Have the hitter take a normal batting stance and have her swing into the contact zone. As she reaches the far limits of the contact zone, have her use her wrists to wiggle the barrel of the bat back and forth as she counts the wiggles to 5. Then bring the bat back to the normal batting position. This is one rep. Have the hitter do 5-20 reps depending on the age of your players.

    Circles

    The final drill again uses the heavy bat. Have the hitter hold the bat out in front of her with the barrel pointing straight away from her body. Her arms should be straight out with maybe just a slight break in her elbows (I mean very slight break).

    Now the hitter makes small circles with the barrel of the bat by moving her wrists in a kind of circle. First, have the hitters do 5-15 circles clockwise and then the same number of circles counter clockwise.

     
    Monday – Top-Speed Development
    Distance
    Reps
    Intensity
    Recovery
    20 yards
    3
    Full speed
    Walk back to start line
    40 yards
    3
    Full speed
    Walk back to start line
    Tuesday – Speed Endurance
    Distance
    Sets/Reps
    Intensity
    Recovery
    40 yards
    2x4
    7-8 seconds
    30 seconds between reps; 2 minutes between sets
    Wednesday – Speed Endurance
    Distance
    Sets/Reps
    Intensity
    Recovery
    40 yards
    2x5
    7-8 seconds
    30 seconds between reps; 2 minutes between sets
    Thursday – Top-Speed Development
    Distance
    Reps
    Intensity
    Recovery
    20 yards
    5
    Full speed
    Walk back to start line
    Friday – Anaerobic Conditioning
    Position
    Distance
    Reps
    Intensity
    Recovery
    Middle infield and outfield
    100 yards
    8
    17 seconds
    45 seconds
    Corner infield and catcher
    90 yards
    8
    17 seconds
    45 seconds
    Pitchers and DH
    80 yards
    8
    17 seconds
    45 seconds

     Set One:
    Jog 4 minutes
    Stretch 5 minutes
    10 Body Squats (Parallel)
    10 Push- Ups (Regular)
    20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
    10 Dips (Find a bench, chair, or couch to do these on)
    10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
    30 crunches

    Two minutes rest (Hydrate)

    Set Two:
    Jog 3 minutes
    10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
    10 Push-Ups (Close Grip-bring hands inside shoulder width)
    20 Lunges (10 per leg)
    10 Dips
    10 Super Mans
    30 Crunches

    Two minutes rest (Hydrate)

    Set Three:
    Jog 4 minutes
    30 Crunches
    Stretch 5 minutes

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Last Modified on October 29, 2013