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.
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.
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.
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.
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. [disclaimer – this is an affiliate link to the band used in the video; I get a commission if you buy one]
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.
Buy a set of the bands you need to perform this exercise for only a few bucks by going here.
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.
These can be easily performed at home with sliders that only cost a few bucks [affiliate link].
These are also an exercise that we do with every single athlete we train, and they make a world of difference.
…and get stronger, faster and more explosive for softball season! Start with three sets of 10 repetitions for each exercise 1-2 times per week.
If you’re interested in throwing harder from the field (I specialized in teach softball players how to throw harder overhand) download my free eBook.
I also offer an extensive online course on throwing that will help any player gain miles per hour and accuracy on her throws. It’s called She’s Got a Cannon and it’s an amazing step-by-step resource for players, parents and coaches.
Good luck this season! – Dan
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