Softball: Off-Season Overdrive

Impact S-P

Softball, Speed, Mobility, Strength & Conditioning, Power Sports

Coaches

Cole Walderzak B.S., CSCS, Collin McCrackin B.S. and CSAS

Are you a high school softball player ready to take your game to the next level? Our 12-week Overdrive program is meticulously designed to transform you into a faster, stronger, and more agile athlete. This comprehensive program is your key to dominating the field, setting the stage for a stellar in-season performance while also significantly boosting your college recruiting profile!

This program focuses on a holistic approach to athletic development, incorporating key elements to maximize your potential! You'll engage in a rigorous strength training regimen designed to build a solid foundation of power and endurance. Complementing this is our speed training component, which will enhance your acceleration, top-end speed, and overall explosiveness on the base paths and in the field. Agility drills will sharpen your reflexes and improve your ability to change direction quickly, making you a defensive powerhouse.

But it doesn't stop there. Conditioning exercises will boost your stamina, ensuring you can perform at your best throughout the entire game. And to round it all out, we'll incorporate mobility work to improve your flexibility, reduce the risk of injury, and optimize your movement patterns. This program is not just about physical gains; it's about building a smarter, more resilient athlete. By enhancing your on-field performance, this program will make you a more sought after prospect for college recruiters. Get ready to make more plays, steal more bases, and become the softball player you've always aspired to be, all while increasing your chances of playing at the collegiate level!!

$350

Get Softball: Off-Season Overdrive

In-Demand Speed & Power

In softball, speed and power are game-changers, especially when it comes to college recruiting. College coaches are always seeking athletes who can make an immediate impact. Being fast and powerful allows you to steal bases, cover more ground in the field, and put pressure on the defense. More power means driving in more runs and making stronger throws. This program delivers both!!

Superior Strength

Building strength is essential for high school softball players—it boosts power at the plate, speed on the bases, and endurance in the field. Stronger athletes are less prone to injury and more capable of explosive movements like swinging, throwing, and sprinting. Strength training also builds confidence, helping players perform at their best when the game is on the line.

Features

Programming 5 days per week

This program includes 4 days of strength training, 3 days of speed & agility, and 2 days include conditioning to help you dominate this off-season!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, Expert Instruction

All exercises come with Focus Points and tips on how to properly perform the movements to get the absolute best results!

Delivered through TrainHeroic

Professionally designed softball training programs delivered straight to your phone. Programs you get access for a whole year to!

Equipment

Required

Barbells // Dumbbells // Medballs // Squat Rack // Adjustable Bench // Resistance Bands // Weight Plates

Sample Week

Week 1 of 12-week program

Sunday

Speed: Week 1 Day 1

Prep

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

Foot Poppers

2 x 10

Wall Drill

2 x 10

Kneeling Sprint Starts

1 x 4 @ 10

10yd Sprint

20yd Sprint

Sunday

Strength (Lower): Week 1 Day 1

Prep

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

Dumbbell Squat Jump

3 x 5

Seated Box Jump

3 x 3

Back Squat

5, 5, MAX

Plank Marches

3 x 8

90-90 Hip Mobility

3 x 2

Lateral Lunges

3 x 8

Lunge Calf Raise Hold

3 x 20

Straight Leg Back Extension

3 x 10

Med Ball Toe Touch

3 x 15

Side Plank Leg Lift

3 x 10

Recovery

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

Monday

Strength (Upper): Week 1 Day 2

Prep

ISP Pre Lift Warm-Up

Prep

Shoulder Circuit #1

2 ROUNDS Do each of the following exercises for the prescribed reps shown: 1. Shoulder I, Y, T - 5ea (light weight, 2.5-5lbs) 2. Scap Push Up - 12 3. DB External Rotation - 8ea

Barbell Bench Press

5, 5, MAX

Chin-Ups

3 x MAX

Band Pull Apart

3 x 10

DB Side Raise

3 x 12

DB Shrug

3 x 12

Alternating V-Ups

3 x 8

Copenhagen Plank

3 x 0:20

Band Rotation & Press

3 x 8

150yd Shuttles

Recovery

Upper Body Mobility Routine

Do each of the following exercise for prescribed reps/time: A. Cat-Cow - 10 reps (5 each position) B. Chest Stretch - 30s each side C. Lat Stretch - 30s each side D. T-Spine - 10 reps each side E. Prayer Stretch - 10 reps (1s Hold) F. Upper Back Rotations - 8 reps each side

Tuesday

Speed: Week 1 Day 3

Prep

Softball Warm-Up

Kneeling Sprint Starts

2 x 3 @ 5, 10

5-10-5 Agility Drill

Speed/Agility

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*

Recovery

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

Wednesday

Strength (Lower): Week 1 Day 4

Prep

ISP Pre Lift Warm-Up

Trap Bar High Pull

3 x 5

Medball Mortar

3 x 3

DB 1-Leg Squat

3 x 12

1-Leg Glute Bridges

3 x 12

Band Walks

3 x 10

Heel Elevated Goblet Squat

2 x 8

Nordics

2 x 5

Superman Press

3 x 8 @ 2.5 lb

Kneeling MB Rotational Throw

3 x 8

Tabata Choice

1 x 4:00

Recovery

Lower Body Mobility Routine

Do each of the following exercise for prescribed reps/time: A. Downward Dog to Cobra - 12 reps (6 each position) B. 90/90 Hip Mobility - 45-60s each side C. Frog Pose - 60s D. Sciatic Flossing - 10ea E. Couch Stretch - 60s each side F. Glute Stretch - 45s each side G. Calf Stretch - 30s each side

Thursday

Speed: Week 1 Day 5

Prep

Softball Warm-Up

Sprint

1 x 4 @ 10

Hip Turns

1 x 4 @ 30

45° Drops

1 x 4 @ 30

Single Leg Broad Jump

3 x 3

Thursday

Strength: Week 1 Day 5

Prep

ISP Pre Lift Warm-Up

DB Incline Press

3 x 10

DB Row

3 x 10

Band Face Pull

3 x 8 @ 3

Strength/Power

Plate Shoulder Complex 1

3 Rounds Using lighter plates or dumbbells (5-15lbs) complete the following exercises back to back: 1. Plate Front Raise - 8 2. Side Raise - 8 3. Bent Over T (rear fly) - 8

1/2 Kneeling Anti-Rotation

3 x 8

Medball Windmill Slam

3 x 5

Recovery

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. Kneeling Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way

Friday

Mobility

Prep

ISP In-Place Basic

Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3

Prep

Spine Mobility

Complete each of the following movements for the designated reps. Foam Roll Upper Back - 45s 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. T-Spine Rotations - 10ea 6. Prayer Stretch - 10 reps (SLOW)

Recovery

Lower Body Softball Mobility

Saturday

Mobility

Prep

ISP In-Place Basic

Prep

Spine Mobility

Recovery

Lower Body Softball Mobility

Coaches