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Softball: ODM Prep

Impact S-P

Softball, Strength & Conditioning, Speed
Coaches
Cole Walderzak B.S., CSCS, Collin McCrackin B.S. and CSAS

Introducing 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!

Features
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Programming 3 days per week
Speed and agility, strength training and conditioning 3 days a week as well as mobility/recovery work on the off days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
All of the training is set and recorded right on your phone to make recording easier and keep you accountable during your training process.
Equipment
Required
Dumbbells // Adjustable Bench // Medballs // Resistance Bands // Weight Plates
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Sample Week
Week 1 of 10-week program
Sunday
Mobility

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

Monday
Speed: Week 1 Day 2

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

Monday
Strength: Week 1 Day 2

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

Tuesday
Mobility

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

Wednesday
Speed: Week 1 Day 4

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

Wednesday
Strength: Week 1 Day 4

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

Thursday
Mobility

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

Friday
Plyos: Week 1 Day 6

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

Friday
Strength: Week 1 Day 6

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

Saturday
Mobility

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

Coaches
coach-avatar 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.

coach-avatar Collin McCrackin B.S., CSAS

Certified Speed and Agility Specialist. High School Strength and Conditioning Specialist

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Grind to SHINE!!

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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FAQs
Who is this program for?
This program is designed for softball athletes 12 years and older who are looking to improve their ODM testing scores as well as improve their on-field performance.
Do I have to do the sessions on they days they are listed?
No. This app allows you to move the sessions around to best fit your schedule.
Softball: ODM Prep