Design Yourself Strong Sports Performance
SoftballOur 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.
4 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
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
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
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
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
