Softball: Middle School Speed & Strength
Impact S-P
Softball, Strength & Conditioning, Speed, MobilityIntroducing our Middle School Softball Speed and Strength Program!! This training program is specifically designed to empower young athletes in their journey to becoming well-rounded athletes. This comprehensive program focuses on foundational strength and speed development, ensuring that participants build a solid base for their athletic performance.
Our training sessions incorporate essential movement mechanics that teach proper technique, helping athletes enhance their agility and coordination on the field. We understand that mobility is key to optimal recovery and performance, so our program also includes targeted mobility exercises aimed at improving flexibility and reducing the risk of injury.
Join us to unlock your potential and elevate your game! With our expert coaching, athletes will not only gain physical strength but also the confidence to excel in softball and beyond. Whether you're looking to improve your speed, strength, or overall performance, our program is the perfect fit for aspiring young athletes!
Prep
A
ISP Pre Lift Warm-Up
Complete each of the following movements for the designated distance or reps: 1. Jog - 15yds and back 2. Backpedal - 15yds and back 3. Forward Lunge with reach -15yds 4. Hamstring Scoops - 15yds 5. Perfect Stretch - 5ea 6. Leaning Quad Stretch 7. High Knees - 15yds 8. Buttkicks - 15yds 9. Shuffle - 15yds and back 10. Carioca - 15yds and back 11. Line Hops (forward and back) - 10s 12. Line Hops (side to side) - 10s
B
Foot Poppers
2 x 5
C
Wall Drill
2 x 10
D
Sprint
5 x 10
E1
Dumbbell Goblet Squat
2 x 15
E2
Plank Marches
2 x 8
F1
DB 1-Leg Squat
2 x 12
F2
1-Leg Glute Bridges
2 x 12
F3
1-Leg Calf Raise
2 x 12
G1
Dumbbell Bench Press
2 x 12
G2
DB Row
2 x 12
G3
Band Pull Apart
2 x 10
H1
Med Ball Toe Touch
2 x 12
H2
Supermans
2 x 10
Recovery
I
Softball Cooldown - Basic
Complete each of the following stretches for the designated reps or time: 1. Couch Stretch - 30s each side 2. Seated Glute Stretch - 30s each side 3. Calf Stretch with Rocking - 20s each side 4. Standing Hamstring Stretch -20s each side 5. Standing Chest Stretch - 20s each side 6. Prayer Stretch - 10 reps 7. Kneeling Reachbacks - 10 reps each side 8. T-Spine Rotations - 8ea side
Recovery
A
M.S Softball Mobility
Complete each of the following mobility exercises for the designated reps or time. Be sure to watch any movement videos that you may have questions about. A. Couch Stretch - 30s each side B. Seated Glute Stretch - 30s each side C. Kneeling Groin Stretch - 20s each side D. Calf Stretch w/ Rocking - 20s each side E. Standing Chest Stretch - 20s each side F. Prayer Stretch - 10 reps (slow and controlled) G. Kneeling Reachbacks - 10 reps each side (slow and controlled) H. T-Spine Rotations - 10ea (slow and controlled)
Prep
A
ISP Pre Lift Warm-Up
Complete each of the following movements for the designated distance or reps: 1. Jog - 15yds and back 2. Backpedal - 15yds and back 3. Forward Lunge with reach -15yds 4. Hamstring Scoops - 15yds 5. Perfect Stretch - 5ea 6. Leaning Quad Stretch 7. High Knees - 15yds 8. Buttkicks - 15yds 9. Shuffle - 15yds and back 10. Carioca - 15yds and back 11. Line Hops (forward and back) - 10s 12. Line Hops (side to side) - 10s
Speed/Agility
B
5yd Up-Back Series
This movement series focuses on short distance acceleration and change of direction. When doing these patterns, the goal is to accelerate as long as possible, stop, and change directions as quickly as possible. Focus on GREAT mechanics!! Using 5yd lines on a field, or cones placed 5yds apart, complete each of the following movements for the designated sets and time: Pattern 1 = Sprint & Backpedal - 3 x 10s - Good acceleration mechanics - Drop your hips during deceleration - Keep your chest over on your backpedal Pattern 2 = Sprint & Shuffle - 3 x 10s (alternate which way you open) - Good acceleration mechanics - Square up prior to the actual stop - Keep your eyes forward as you shuffle backward Pattern 3 = Sprint & Cross-Over - 3 x 10s (alternate which way you open) - Good acceleration mechanics - Keep your eyes forward as you cross-over step back *60-90s rest between sets* 2 minutes between patterns
C1
Dumbbell Reverse Lunge
2 x 8
C2
Cossack Squat
2 x 5
C3
Lunge Calf Raise Hold
2 x 15
D1
Half-Kneeling DB Shoulder Press
2 x 12
D2
Underhand Pulldown
2 x 15
E1
DB Side Raise
2 x 15
E2
DB Shrug
2 x 15
F1
Side Plank Leg Lift
2 x 8
F2
Band Anti-Rotation
2 x 10
Recovery
G
Softball Cooldown - Basic
Complete each of the following stretches for the designated reps or time: 1. Couch Stretch - 30s each side 2. Seated Glute Stretch - 30s each side 3. Calf Stretch with Rocking - 20s each side 4. Standing Hamstring Stretch -20s each side 5. Standing Chest Stretch - 20s each side 6. Prayer Stretch - 10 reps 7. Kneeling Reachbacks - 10 reps each side 8. T-Spine Rotations - 8ea side
Recovery
A
M.S Softball Mobility
Complete each of the following mobility exercises for the designated reps or time. Be sure to watch any movement videos that you may have questions about. A. Couch Stretch - 30s each side B. Seated Glute Stretch - 30s each side C. Kneeling Groin Stretch - 20s each side D. Calf Stretch w/ Rocking - 20s each side E. Standing Chest Stretch - 20s each side F. Prayer Stretch - 10 reps (slow and controlled) G. Kneeling Reachbacks - 10 reps each side (slow and controlled) H. T-Spine Rotations - 10ea (slow and controlled)
Prep
A
ISP Pre Lift Warm-Up
Complete each of the following movements for the designated distance or reps: 1. Jog - 15yds and back 2. Backpedal - 15yds and back 3. Forward Lunge with reach -15yds 4. Hamstring Scoops - 15yds 5. Perfect Stretch - 5ea 6. Leaning Quad Stretch 7. High Knees - 15yds 8. Buttkicks - 15yds 9. Shuffle - 15yds and back 10. Carioca - 15yds and back 11. Line Hops (forward and back) - 10s 12. Line Hops (side to side) - 10s
B
Broad Jumps
3 x 3
C
Skater Hops
3 x 10
D1
Dumbbell Squat Jump
3 x 5
D2
Nordics
3 x 5
D3
Band Walks
3 x 12
E1
Push Ups
2 x 10
E2
Barbell Inverted Row
2 x MAX
Strength/Power
F
Plate Shoulder Complex 1
3 Rounds Using lighter plates or dumbbells (5lbs) complete the following exercises back to back: 1. Plate Front Raise - 8 2. Side Raise - 8 3. Bent Over T (rear fly) - 8
G1
Med Ball Wall Throw
3 x 5
G2
Supermans
3 x 10
Recovery
H
Softball Cooldown - Basic
Complete each of the following stretches for the designated reps or time: 1. Couch Stretch - 30s each side 2. Seated Glute Stretch - 30s each side 3. Calf Stretch with Rocking - 20s each side 4. Standing Hamstring Stretch -20s each side 5. Standing Chest Stretch - 20s each side 6. Prayer Stretch - 10 reps 7. Kneeling Reachbacks - 10 reps each side 8. T-Spine Rotations - 8ea side
Recovery
A
M.S Softball Mobility
Complete each of the following mobility exercises for the designated reps or time. Be sure to watch any movement videos that you may have questions about. A. Couch Stretch - 30s each side B. Seated Glute Stretch - 30s each side C. Kneeling Groin Stretch - 20s each side D. Calf Stretch w/ Rocking - 20s each side E. Standing Chest Stretch - 20s each side F. Prayer Stretch - 10 reps (slow and controlled) G. Kneeling Reachbacks - 10 reps each side (slow and controlled) H. T-Spine Rotations - 10ea (slow and controlled)
Cole Walderzak B.S., CSCS
Director of Impact Sports Performance-Brighton. Online Training Director of Impact Sports Performance. Certified Strength and Conditioning Specialist. Certified Speed and Agility Specialist.
Collin McCrackin B.S., CSAS
Certified Speed and Agility Specialist. High School Strength and Conditioning Specialist
