Softball: ODM Prep
Impact S-P
Softball, Strength & Conditioning, SpeedIntroducing our 6-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. This program will include 3 days of speed and agility work and 2 days of specific strength training. The combination of both components is crucial for lasting development and maximal results!
Join now to start your 6-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!
Prep
A
Softball Warm-Up
Complete each of the following movements/stretches for the designated distance, reps, or time. 1. Jog - 15yds and back 2. Backpedal - 15yds and back 3. Knee Hug to Lunge- 15yds 4. Hamstring Scoops - 15yds 5. Shuffle - 15yds and back 6. Carioca - 15yds and back 7. Perfect Stretch - 5 reps each side 8. 90-90 Hip Mobility - 4 reps each side 9. T-Spine Rotations - 5 reps each side 10. Forwards Skip - 15yds 11. Backwards Skip - 15yds 12. Forward Carioca - 20yds 13. Backwards Carioca - 20yds
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 10
B2
1-Leg Glute Bridges
3 x 10
B3
1-Leg Calf Raise
3 x 12
B4
Plank Marches
3 x 20
C1
Dumbbell Bench Press
3 x 10
C2
Underhand Pulldown
3 x 12
C3
Prone I, Y, T
3 x 10
C4
Band Anti-Rotation
3 x 10
Recovery
D
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
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
Softball Warm-Up
Complete each of the following movements/stretches for the designated distance, reps, or time. 1. Jog - 15yds and back 2. Backpedal - 15yds and back 3. Knee Hug to Lunge- 15yds 4. Hamstring Scoops - 15yds 5. Shuffle - 15yds and back 6. Carioca - 15yds and back 7. Perfect Stretch - 5 reps each side 8. 90-90 Hip Mobility - 4 reps each side 9. T-Spine Rotations - 5 reps each side 10. Forwards Skip - 15yds 11. Backwards Skip - 15yds 12. Forward Carioca - 20yds 13. Backwards Carioca - 20yds
B
5-10-5 Agility Drill
C
Hip Turns
4 x 30
D
60yd Shuttle
A1
DB 1-Leg Squat
3 x 6
A2
Nordics
3 x 5
A3
Lunge Calf Raise Hold
3 x 15
B1
Shoulder I, Y, T
2 x 5
B2
Seated External Rotation
2 x 8
C1
Half-Kneeling DB Shoulder Press
2 x 8
C2
Barbell Inverted Row
2 x MAX
C3
DB Side Raise
2 x 15
D1
Med Ball Rotational Throw
2 x 8
D2
Savage Planks
2 x 8
Recovery
E
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
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
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.
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!!
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