This 12-week program is professionally designed to help high school softball players (regardless of position) maintain and increase strength, power, and speed during their high school softball season. The first 6 weeks of this program are designed to increase strength and power while the the next 6 weeks will be focused on speed and moving lighter weight fast. The low volumes of speed, power, and strength in these workouts will cause minimal to no soreness and the added mobility sessions will aid in recovery from training, practice, and games. While the competition will be getting slower and weaker, you will be continuing to get better and ready to dominate the post-season!
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
C
Wall Drill
D
Kneeling Sprint Starts
E
Sprint
Director of Impact Sports Performance-Brighton. Online Training Director of Impact Sports Performance. Certified Strength and Conditioning Specialist. Certified Speed and Agility Specialist.
The overall goal during the Competition Season is to perform to the absolute best of your abilities. So why not train to increase the best of your abilities? In a sport that is very speed and power dominant, don't be the athlete that loses a step during th
Get Softball: H.S Off-Season Speed & Strength