Design Yourself Strong Sports Performance

Softball
Coach
Samantha Robbins

Our 16-Week Softball Catchers Strength and Conditioning Program has everything you need to enhance your performance as a catcher. We'll focus on all aspects of catching performance, including arm care, shoulder and hip 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, pop time, enhance throwing
    velocity, bat speed, base running and blocking
  • 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.
Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

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

1 x 15

D2

Wall Drive Holds

2 x 5

D3

Wall Drive 1 Switch

2 x 5

D4

Wall Drive 2 Switch

2 x 4

D5

Arm Action 2 Switch

2 x 4

E

Half Kneeling Starts

1 x 3 @ 15

F1

Box Jump

F2

Deceleration Landing

F3

Kneeling Med Ball Slams

G1

Trap Bar Deadlift

@ 7

G2

DB Floor Press

3 x 8 @ 7

G3

Physioball Deadbug

3 x 8

H1

Sled Push

3 x 20

H2

Half Kneeling Cable Row

3 x 8

H3

Tall Kneel Press out

3 x 6

I1

Side Lying External Rotation

3 x 8 @ 2.5 lb

I2

Serratus Wall Slides

3 x 8

I3

RDL KTB Swap

J

Sprint

1 x 8 @ 15

Monday
Week 1 Day 2

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 to Squat with Rotation

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 Squats

3 x 8

Wednesday
Week 1 Day 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 to Squat with Rotation

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

2 x 15

D2

High Knee 2 Switch Stationary

2 x 15

D3

High Knee Switch with Fwd Travel

2 x 15

E1

A-Skip

3 x 20

E2

Power Skip

3 x 20

E3

Accelerating High Knees

3 x 20

F1

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

Thursday
Week 1 Day 5

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 to Squat with Rotation

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

Resisted Side Step

3 x 6

D2

Resisted Crossover Step

3 x 6

E1

Half Kneel Slider Push

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

16 Week Softball Catchers Program