Softball workout programs are designed to increase strength and flexibility specifically related to the sport. Softball relies on short bursts of strength and energy, so softball workouts generally don’t require a whole lot of cardio. Instead, plyometric exercises are often used to help produce fast-twitch muscle fibers that promote explosive bursts of movement. Plyometric exercises can also help you reduce the risk of injury while playing softball by mimicking the movements used in the sport so that specific muscle groups are strengthened.

Seat Back Twist Throw with a Medicine Ball

The seat back twist throw with a medicine ball is a dynamic exercise that will help you improve the articulation of your spine, shoulders and elbows. Sit on the floor with your back straight, shoulders back and legs as far apart as you find comfortable. You may also perform this exercise while straddling a low bench. Your partner should be standing behind you within medicine ball throwing distance, slightly closer to your receiving side. Twist your torso to the side. Position your reaching hand above your other hand and be ready to catch the ball from behind. Have your partner throw the ball toward your receiving side. As soon as you catch the ball, twist your torso to the other side and pull the ball into your hip. Rotate your torso back to the initial side and return the ball to your partner. Repeat the sequence several times, then switch to receiving from the opposite side and continue.

Standing Twist with a Medicine Ball

The standing twist with a medicine ball will improve your thoracic and lumbar rotation, as well as strengthening your knees, hips and shoulders. Stand straight with your shoulder back. Place your feet a little wider than shoulder-width apart. Hold the medicine ball in front of your body with your arms slightly bent. Slowly rotate your torso from the waist, first to the right, then to the left. As you repeat the motion, gradually increase your speed. Use a heavier ball for a more intense workout.

Split Jump

Plyometric jump exercises are important for softball players because they help strengthen your legs and hips. The split jump exercise will also help with knee and ankle articulation. Stand straight with your right foot forward and the left slightly behind. Bend your knees slightly; before you jump, bend them more so that your body is in a lunge position. Jump upward and at the same time switch positions with your feet so that your left foot is in front. Keeping your torso straight, repeat the sequence while alternating leg positions. You can increase the intensity by holding a medicine ball.

Lateral Bound

The lateral bound improves the flexibility of your spine, hips, shoulder and knees. Stand straight with your feet close together. Bend your knees slightly and bend your arms, keeping them to your sides. Raise your right foot about a foot from the floor. Jump to the right side as far as you can, landing with your left foot raised above the ground. Jump to the left as far as you can, landing with your right foot off the ground. Repeat these side-to-side movements.

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