Girls Softball Drills
Offseason Training Homework

Here are a set of girls softball drills that you can give your players as homework to prepare for the season. The best part is that your players do not need any fancy equipment.



Dave Talbern has a great website called Fitness for Fifty Plus. (Perfect for me.) He agreed to put together a program of drills that your players can do at home. Again, to maximize your practice time, it is essential your players stay fit when there is no practice. These drills cover the whole body but emphasize the legs, extremely important for hitting and pitching.


Jumping Squats


Stand with your feet about shoulder- width apart. Put your hands behind your neck with your fingers laced together. Squat down until you are parallel to the ground, then jump as high as you can.

Without pausing go directly into the next jump. Do a total of five repetitions.

Rest for 30 seconds to 1 minute, and then repeat your next set of five repetitions.

© Kim Jew Photography Studio
Preparing for the next play in the softball game


Walking Lunge


Stand with arms at your sides. Lunge forward with your right leg. Make sure that your knee is directly above your right foot. Your back foot should almost touch the ground, but not quite. Be sure to keep your back upright as you walk forward for about 20 feet or so. Turn around and come back to the starting position. Repeat your walk twice.


Steam Engine


Place your feet shoulder width apart. Clasp your hands behind your neck.

Bend your right knee upwards as you twist your left elbow down toward your right knee.

Return to a standing position, and then repeat to the other side.

Do two sets of 5-10 repetitions.


Push-ups


Kneel down on the floor. Place both hands a little wider than shoulder width apart.

Staying on your knees, lower your upper body down to the floor, then push back up to the starting position.

For a more intense push-up, straighten both legs so that your knees are not touching the floor. Lower your body toward the floor, then push back up to the starting position.

Do two sets of 10-15 repetitions. Working up to 15-20 repetitions.

© Ron Mayhew
Running it down in the outfield during this fastpitch softball game


Bar Hang


If you have access to a bar that can support your weight, grasp the bar with your palms facing forward. You may want to step up with a stool or short box to get into the starting position.

Hang in the starting position for as long as you can. Try for 30 seconds. Rest and repeat.

An alternate girls softball drill that also works the back muscles is the superman exercise.


Superman


Lie on your stomach with both arms outstretched. Keep both legs straight together. Lift both arms and legs a few inches off the floor at the same time. That’s one repetition. Shoot for 5-10 repetitions for one to two sets.


Crunches/Stability Ball or Mat


Lie on your back with both feet tucked in. Put both hands gently behind your neck. Lift your shoulders off of the floor a few inches. Don’t pull very hard with your hands. Try to use mostly your abdominal muscles to lift up your shoulders.

Do two sets of 15-25 repetitions.

If you have stability ball, the same exercise can be done. On the ball be sure to balance yourself with both feet flat on the floor. Lean back then tighten your abdominal muscles to crunch forward. Feel the tension in your muscles. You don’t have to do a big movement here.


Wrist Curls/Tennis Ball Squeeze


Take two light dumbbells placing the back of your wrists on both knees. Lower each dumbbell at the same time allowing the weight to roll down your fingers. Curl each weight back to the starting position.

After completing the first set, turn your hands over with the palms facing downward. Curl each weight upward.

Do two sets of 8-10 repetitions.

An alternate exercise used to strengthen the wrists would be tennis ball squeezes. Take a regular tennis ball in your hand. Squeeze and hold for about 10 seconds. Switch hands.

Do two to three sets for each hand.

If you have a few girls softball drills for the offseason you would like to add, please enter them below. Your fellow coaches will appreciate your contributions. Finally, if you have questions on these or any other girls softball drills, feel free to ask.


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