strength exercises for softball players

4 Great Strength Exercises for Softball Players

Strength training has huge benefits for softball players…if it’s done right. The four exercises shown below are foundations for any girl’s lower body strength and conditioning, and will pay huge dividends if they’re integrated into a consistent training routine. In this article, you’ll learn how to perform the Goblet Squat, Monster Walk, 1-Leg Squat and Sliding leg curl.

4 Effective Strength Exercises for Softball Players

Need Throwing Help?

Get the Ebook emailed right now.

Stop Making These Most

Common Mistakes.


1. The Goblet Squat

The goblet squat is the easiest, safest, best way to learn how to squat. It builds strong legs and can help a player throw faster, hit harder and sprint faster. It’s a great all-around exercise.

Note: this article contains affiliate links to products shown in the videos, like bands and other equipment. If you purchase a product, I may earn a small commission at no additional cost to you.

We start most softball players off with a 15lb weight if they’re new to the exercise. Start light, learn the form, then progress over time. Once a player can do 45lbs for 10 reps, we then progress them to the Front Squat.

2. 1-Leg Squat to Bench

The 1-leg squat to a bench is a great exercise for the field, and helps build lateral hip strength and stability over the knee.

Because ACL injuries are very common in female athletes, one-legged exercises are a must and help prevent these injuries.

Three sets of 10 per leg is a great start 1-2 times per week.

3. Monster Walk

Every single athlete in our facility does Monster walks or one of four or five other exercises that specifically target the lateral hips. We believe heavily at Warbird Academy (my facility) in injury prevention.

The monster walk builds lateral hip strength, which – again – is key for helping to ward off knee injuries. These are a great warm up, but do require a specific type of band. [affiliate link]

Required Equipment: Mini Bands

Amazon sells the bands for this exercise. You can find them here or the button above.

4. Sliding Leg Curl

The sliding leg curl CRUSHES the hamstrings, which are very overlooked in training. Squats and lunges are great leg builders, but they target the quadriceps (front of the thigh) much more than the glutes or hamstrings, which are absolutely critical in sprinting faster, throwing faster, or pushing off the mound (pitchers!) faster.

Required Equipment: Sliders

These can be easily performed at home with sliders that only cost a few bucks. They can be found on Amazon. [affiliate link].

These are also an exercise that we do with every single athlete we train, and they make a world of difference. This exercise is especially great for whole teams or larger groups.

Subscribe to my YouTube Channel

Get stronger, faster and more explosive for softball season! Start with three sets of 10 repetitions for each exercise 1-2 times per week. And for more training videos, check out my YouTube channel.

BONUS Video – Learn How to Increase Softball Throwing Velocity.

If your arm strength isn’t as good as you like, watch this YouTube video below. It delves into the major factors in why some players throw harder than others, and what you can do to improve your throwing speed. It’s about 8 minutes long and definitely worth your time. 

Want More Softball Training Articles?

Check out – My website dedicated strictly to softball articles, videos and instruction.

Get a Copy of My Free Throwing EBook

Need Throwing Help?

Get the Ebook emailed right now.

Stop Making These Most

Common Mistakes.


Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Need Throwing

Mechanics Help?


My Ebook has tips, drills, and lots of softball throwing advice. Add 2-5 mph just from using this book.

Scroll to Top