Softball: ODM Prep
Impact S-P
Softball, Strength & Conditioning, SpeedIntroducing our 10-week ODM Prep training program, specifically designed for dedicated softball athletes looking to elevate their game and enhance their recruitment potential. This intensive program focuses on teaching and improving your acceleration, agility, strength, and mobility to help you CRUSH your ODM testing as well as improve your on-field performance!
Athletes will engage in targeted drills that not only improve foot speed and coordination but also linear acceleration as well as strength training, leading to increased power output. Each day has 2 components: Speed Portion and Strength Portion. The combination of both components is crucial for lasting development and maximal results!
Join now to start your 10-weeks of transformative training, where you'll develop the skills and strength needed to stand out in the competitive world of softball. Whether you're aiming to impress college scouts or take your performance to the next level, our program is your gateway to success!
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Lower Body Softball Mobility
Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side
Recovery
C
Spine Mobility
Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Downward Dog to Cobra - 10 (5 reps of each) 4. Cat/Cow - 5ea (slow) 5. Prayer Stretch - 10 reps (SLOW)
Recovery
D
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: 1. Chest Stretch - 30s each side 2. Lat Stretch - 30s each side 3. Kneeling Forearm Stretch - 20s each
Prep
A
ISP Warm-Up
Dynamic Warm Up (25 yards and Back): 1. Jog 2. Backpedal 3. High Knees 4. Buttkickers 5. Skip (forwards there and backwards back) 6. A-Skips 7. Power Skips (skips for height) 8. Shuffle 9. Carioca In-Place Stretching: 1. Perfect Stretch - 5 reps each way 2. Inchworms - 5 reps 3. Calf Stretch - 5-8 second hold 4. Modified Couch Stretch - 5-8 second hold 5. Standing Hamstring Stretch - 5-6 second hold 6. Arm Swings - 10 each way 7. Windmills - 3 each way
B
Foot Poppers
2 x 8
C
Wall Drill
2 x 5
D
Kneeling Sprint Starts
1 x 4 @ 10
E
Sprint
10, 10, 10, 10, 20, 20, 20, 20
F
150yd Shuttles
A1
Dumbbell Squat Jump
3 x 5
A2
Squat Jumps
3 x 2
B1
Dumbbell Goblet Squat
3 x 12
B2
1-Leg Glute Bridges
3 x 12
B3
1-Leg Calf Raise
3 x 12
B4
Plank Marches
3 x 20
C1
Dumbbell Bench Press
2 x 10
C2
Underhand Pulldown
2 x 12
C3
Band Pull Apart
2 x 10
C4
Band Anti-Rotation
2 x 10
Recovery
D
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Lower Body Softball Mobility
Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side
Recovery
C
Spine Mobility
Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Downward Dog to Cobra - 10 (5 reps of each) 4. Cat/Cow - 5ea (slow) 5. Prayer Stretch - 10 reps (SLOW)
Recovery
D
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: 1. Chest Stretch - 30s each side 2. Lat Stretch - 30s each side 3. Kneeling Forearm Stretch - 20s each
Prep
A
ISP Warm-Up
Dynamic Warm Up (25 yards and Back): 1. Jog 2. Backpedal 3. High Knees 4. Buttkickers 5. Skip (forwards there and backwards back) 6. A-Skips 7. Power Skips (skips for height) 8. Shuffle 9. Carioca In-Place Stretching: 1. Perfect Stretch - 5 reps each way 2. Inchworms - 5 reps 3. Calf Stretch - 5-8 second hold 4. Modified Couch Stretch - 5-8 second hold 5. Standing Hamstring Stretch - 5-6 second hold 6. Arm Swings - 10 each way 7. Windmills - 3 each way
B
5-10-5 Agility Drill
C
Hip Turns
4 x 30
D
60yd Shuttle
A1
DB 1-Leg Squat
3 x 10
A2
Nordics
3 x 5
A3
Lunge Calf Raise Hold
3 x 12
B1
Shoulder I, Y, T
2 x 5
B2
Seated External Rotation
2 x 8
C1
DB Curl and Press
2 x 15
C2
Barbell Inverted Row
2 x MAX
C3
DB Side Raise
2 x 10
D1
Med Ball Rotational Throw
2 x 8
D2
Med Ball Toe Touch
2 x 15
Recovery
E
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Lower Body Softball Mobility
Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side
Recovery
C
Spine Mobility
Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Downward Dog to Cobra - 10 (5 reps of each) 4. Cat/Cow - 5ea (slow) 5. Prayer Stretch - 10 reps (SLOW)
Recovery
D
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: 1. Chest Stretch - 30s each side 2. Lat Stretch - 30s each side 3. Kneeling Forearm Stretch - 20s each
Prep
A
ISP Warm-Up
Dynamic Warm Up (25 yards and Back): 1. Jog 2. Backpedal 3. High Knees 4. Buttkickers 5. Skip (forwards there and backwards back) 6. A-Skips 7. Power Skips (skips for height) 8. Shuffle 9. Carioca In-Place Stretching: 1. Perfect Stretch - 5 reps each way 2. Inchworms - 5 reps 3. Calf Stretch - 5-8 second hold 4. Modified Couch Stretch - 5-8 second hold 5. Standing Hamstring Stretch - 5-6 second hold 6. Arm Swings - 10 each way 7. Windmills - 3 each way
Speed/Agility
B
Line Hop Circuit
Complete the following line hop variations for designated reps or time: Both Legs: 1. Forward and Backward - 2x8s 2. Side to Side - 2x8s Single Leg: 1. Forward and Backward - 3x5s ea 2. Side to Side - 3x5s ea Traveling Line Hops - Place 2 cones (or make 2 marks) 5yds apart on a court line. - You will be doing side to side line hops slowing working your way from cone #1 to cone #2 - Try to get as many hops in as you can before you get to the other cone 1. Both Feet - 1xForward / 1xBackwards 2. Single Leg - 1x Forward each leg / 1xBackwards each leg
C
Broad Jumps
3 x 3
D
Single Leg Broad Jump
3 x 2
A1
Dumbbell Reverse Lunge
3 x 5
A2
Cossack Squat
3 x 5
A3
Nordics
3 x 5
B1
Half-Kneeling DB Shoulder Press
3 x 5
B2
DB Shrug
3 x 12
B3
Banded Deadbugs
3 x 10
Recovery
C
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Lower Body Softball Mobility
Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side
Recovery
C
Spine Mobility
Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Downward Dog to Cobra - 10 (5 reps of each) 4. Cat/Cow - 5ea (slow) 5. Prayer Stretch - 10 reps (SLOW)
Recovery
D
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: 1. Chest Stretch - 30s each side 2. Lat Stretch - 30s each side 3. Kneeling Forearm Stretch - 20s each
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
Don't miss out on this incredible opportunity to elevate your game! Invest in yourself and take the first step to unlocking your performance potential!!
Get Softball: ODM Prep
