Softball Conditioning Drills to Help Improve your Game

Why practice softball conditioning drills

Softball conditioning drills are an essential component to a successful softball team. These drills improve strength, stamina, agility and focus. Understanding the purpose of the drills practiced, as well as the drill’s proper execution are the first fundamental steps toward success.

Drill 1: Running Drills

Running drills are extremely important to the softball player. Being able to sprint from a resting position is key. Practicing short daily running drills by alternating running and brisk walking is a great way to improve your sprinting capability. Begin by running 30 seconds then walking briskly for 2 minutes, back to the 30 second running period, then the two minute brisk walk. Vary this activity by substituting the jog for the running cycle on alternating days. Allow a rest day by simply engaging in a brisk walk on the fifth day. This allows the muscles to build and tone without tearing.

Drill 2: Agility

Softball is not linear. The ability to gain rapid speed while being able to maneuverer is fundamental to the sport. Agility drills must be performed in a manner that offers randomness of pattern while still enabling the level of agility to improve. One technique is known as the Left/Right Drill. In this drill, the position outfielder must respond quickly to the left or right, based upon what direction the coach calls, all while moving/running backwards. This drill builds agility and speed. Moreover, as the player progresses, it can be adapted to include fielding a ball and throwing it to a specific target such as a bucket or towel.

Drill 3: Position-Specific Drills

Position players have specific agility and ability needs.

Catchers must be able to throw strongly from a crouching position to any infielder, without hesitation. One effective drill is to randomly place several balls in front of home plate. The catcher must, from a squatting position, rush out to the ball, throw to an infield position accurately, then return to the squatting position and repeat the activity until all the balls are used. The catcher may not throw to the same infield position until all positions have been used. This allows for a randomness of pattern, improved accuracy, strength, agility and speed. Fielders can also benefit as they are in a stationary position and must accurately field the ball and return to their position.

Outfielders participate in drills where a batter or coach hits balls to the outfielder to field, both on the fly and on the ground. This improves agility, speed, and focus. This drill can also be used for the infield as a separate drill for these position players.

A drill specific for third or first base position players involves positioning several balls along the first base line or third base line in a random pattern and having the position player run to field it and throw to the opposing base, or other target. All balls are fielded without break and can also be thrown to different targets, increasing the randomness of the drill and thus increasing focus and agility for the player.

Drill 4: Independent Conditioning

Conditioning as part of the team is essential to progressing as a unit. But what if you need extra strength or agility? Some outstanding drills to do independently are:

• sandblasting or running in sand
• squat jumps
• incline training
• stair training or running stairs
• swimming
• and rowing

All these exercise activities can build tone and improve stamina and endurance.

Conditioning is Key

Softball requires agility, speed, and focus as well as a unified team effort. With these softball conditioning drills, your softball team can take that all important step toward achieving this goal.

References

SoftballPerformance.com: Softball Drills Directory - www.softballperformance.com

Enhanced Fitness and Performance: Softball Conditioning - www.enhancedfp.com