Design Yourself Strong Sports Performance
SoftballOur 16-Week Softball Strength and Conditioning Program has everything you need to enhance your performance. We'll focus on all aspects of baseball performance, including arm care, mobility, and injury prevention:
- A challenging 16-week program that progresses monthly to prepare you for your high school season
- 4-day a week program that can be completed based on your schedule
- Comprehensive program designed to improve strength, explosiveness, enhance throwing velocity, bat speed, base running and fielding agility
- An integrated arm-care portion of the program to improve shoulder strength and reduce the risk of injury during your season.
- Equipment Needed: Trap bar or straight bar, dumbbell, kettlebells, mini band, superbands, sled, medicine balls.
5 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll with Softball or baseball
A2
Foam Roll chest/pec with baseball or softball
B1
Couch Stretch (Hip Flexors)
B2
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 5
B3
90 90 Hip Stretch
2 x 30
B4
Posterior Hip Mobilization
1 x 30
B5
Adductor Rock
1 x 8
B6
All Fours Rocking
1 x 8
B7
Kneeling Ankle Rocks
1 x 8
B8
Seated Wall Angels
1 x 8
B9
Back to wall Shoulder Flexion
1 x 8
B10
Birddog Holds Against Wall
1 x 30
B11
Leg Swings
1 x 8
C1
Toe Touch Squat w/ OH Reach
1 x 8
C2
Quad Stretch Reverse Lunge
1 x 4
C3
Lateral Lunge with OH Reach
1 x 5
C4
Single Leg Reach
1 x 8
C5
Scoops
1 x 15
C6
A March
1 x 15
C7
A-Skip
1 x 1515
C8
High Knees With Forward Travel
1 x 15
C9
Low Pogo + High Pogo
1 x 15
D1
Iso Acceleration Hold Against Wall
D2
Wall Drive Holds
D3
Wall Drive 1 Switch
D4
Wall Drive 2 Switch
D5
Arm Action 2 Switch
D6
Half Kneeling Starts
E1
Box Jump
E2
Deceleration Landing
E3
Kneeling Med Ball Slams
F1
Trap Bar Deadlift
@ 7
F2
DB Floor Press
3 x 8 @ 7
F3
Physioball Deadbug
3 x 8
G1
Sled Push
3 x 20
G2
Half Kneeling Cable Row
3 x 8
G3
Tall Kneel Press out
3 x 6
H1
Side Lying External Rotation
3 x 8 @ 2.5 lb
H2
Serratus Wall Slides
3 x 8
I
Sprint
1 x 8 @ 15
A1
Foam Roll with Softball or baseball
A2
Foam Roll chest/pec with baseball or softball
B1
Couch Stretch (Hip Flexors)
B2
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 5
B3
90 90 Hip Stretch
2 x 30
B4
Posterior Hip Mobilization
1 x 30
B5
Adductor Rock
1 x 8
B6
All Fours Rocking
1 x 8
B7
Kneeling Ankle Rocks
1 x 8
B8
Seated Wall Angels
1 x 8
B9
Back to wall Shoulder Flexion
1 x 8
B10
Birddog Holds Against Wall
1 x 30
B11
Leg Swings
1 x 8
C1
Toe Touch Squat w/ OH Reach
1 x 8
C2
Quad Stretch Reverse Lunge
1 x 4
C3
Lateral Lunge with OH Reach
1 x 5
C4
Single Leg Reach
1 x 8
C5
Scoops
1 x 15
C6
A March
1 x 15
C7
Lateral A March
C8
A-Skip
1 x 15
C9
Lateral A Skip
1 x 15
C10
High Knees With Forward Travel
1 x 15
C11
Lateral High Knees
1 x 15
C12
Lateral Shuffle
1 x 15
D1
Side Step with stick
2 x 5
D2
Side step continous
2 x 5
D3
side step continous hockey stop
2 x 5
D4
Crossover Stick
2 x 5
D5
Crossover side shuffle stick
2 x 5
D6
Crossover side shuffle sprint
2 x 5
E1
Lateral Bounds with Med Ball
3 x 6
E2
MedBall Side Toss
3 x 6
E3
Lateral Box Jump
3 x 6
F1
Goblet Squat
@ 7
F2
Ring Rows
3 x 8 @ 7
F3
Plank
3 x 30
G1
Crossover Step Sled Pull
3 x 20
G2
Half Kneeling Landmine Press
3 x 8
G3
Single Arm Farmer Walk
3 x 15
H1
Supine Ys
3 x 8 @ 2.5 lb
H2
Bear Hold Shoulder Taps
3 x 8
A1
Foam Roll with Softball or baseball
A2
Foam Roll chest/pec with baseball or softball
B1
Couch Stretch (Hip Flexors)
B2
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 5
B3
90 90 Hip Stretch
2 x 30
B4
Posterior Hip Mobilization
1 x 30
B5
Adductor Rock
1 x 8
B6
All Fours Rocking
1 x 8
B7
Kneeling Ankle Rocks
1 x 8
B8
Seated Wall Angels
1 x 8
B9
Back to wall Shoulder Flexion
1 x 8
B10
Birddog Holds Against Wall
1 x 30
B11
Leg Swings
1 x 8
C1
Toe Touch Squat w/ OH Reach
1 x 8
C2
Quad Stretch Reverse Lunge
1 x 4
C3
Lateral Lunge with OH Reach
1 x 5
C4
Single Leg Reach
1 x 8
C5
Scoops
1 x 15
C6
A March
1 x 15
C7
A-Skip
1 x 1515
C8
High Knees With Forward Travel
1 x 15
C9
Low Pogo + High Pogo
1 x 15
D1
High Knee 1 Switch Stationary
D2
High Knee 2 Switch Stationary
D3
High Knee Switch with Fwd Travel
E1
A-Skip
3 x 20
E2
Power Skip
3 x 20
E3
Accelerating High Knees
3 x 20
F1
Max Effort Broad Jump
3 x 6
F2
Power Step-Up
3 x 6
F3
Tall Kneel Med Ball Chest Pass
3 x 8
G1
Goblet Split Squat
3 x 8 @ 7
G2
Push-Up
3 x 8 @ 7
G3
Wall Assisted Leg Lowers
3 x 8
H1
Single Leg Glute Bridge on Bench
3 x 10
H2
Chest-Supported DB Row
3 x 8
H3
Half kneel Ktb lift
3 x 6
I1
Side Lying External Rotation
3 x 8 @ 2.5 lb
I2
Supinated Wall Slides
3 x 8
J
Side shuffle Sprint
2 x 4
A1
Foam Roll with Softball or baseball
A2
Foam Roll chest/pec with baseball or softball
B1
Couch Stretch (Hip Flexors)
B2
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 5
B3
90 90 Hip Stretch
2 x 30
B4
Posterior Hip Mobilization
1 x 30
B5
Adductor Rock
1 x 8
B6
All Fours Rocking
1 x 8
B7
Kneeling Ankle Rocks
1 x 8
B8
Seated Wall Angels
1 x 8
B9
Back to wall Shoulder Flexion
1 x 8
B10
Birddog Holds Against Wall
1 x 30
B11
Leg Swings
1 x 8
C1
Toe Touch Squat w/ OH Reach
1 x 8
C2
Quad Stretch Reverse Lunge
1 x 4
C3
Lateral Lunge with OH Reach
1 x 5
C4
Single Leg Reach
1 x 8
C5
Scoops
1 x 15
C6
A March
1 x 15
C7
Lateral A March
C8
A-Skip
1 x 1515
C9
Lateral A Skip
C10
High Knees With Forward Travel
1 x 15
C11
Lateral High Knees
C12
Lateral Shuffle
D1
Side Step with stick
D2
Side step continous
D3
side step continous hockey stop
D4
Crossover Stick
D5
Crossover side shuffle stick
D6
Crossover side shuffle sprint
E1
Rotational Power step Up
E2
Half Kneel Medball Shotput
E3
Rotational Broad Jump
F1
Kickstand Trapbar Deadlift
@ 7
F2
X Pull Down
3 x 8 @ 7
F3
Side Plank
3 x 15
G1
Lateral Lunge with Ktb to opp instep
3 x 20
G2
Y Hold Walkouts
3 x 8
H1
Slow Mountain Climbers with Sliders
3 x 30
H2
Hamstring Curls with Sliders
H3
Inline Cable Chops
I1
Supine Ys
3 x 8 @ 2.5 lb
I2
Bear Hold Shoulder Taps
3 x 8
