Softball: H.S Off-Season Speed & Strength

Impact S-P

Softball, Strength & Conditioning, Mobility, Speed

Coach

Cole Walderzak B.S, CSCS

4.84 (25 ratings)

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!

$50

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SPEED.SPEED.SPEED

The speed training in this program is designed to help the athlete get faster through the season. Not only will this help their home to first, but it will also help on defense as well! By decreasing the time to the ball, we increase our time to make a play!

IMPROVED POWER OUTPUT

The combination of sprints, jumps, and weight training will increase your power output which will help immensely with hitting and throwing!

LOWER RISK OF INJURY

By continuing strength, speed, power, and mobility work through the season you lessen the likelihood of overuse injuries.

Features

Programming 7 days per week

There will be 2 training days per week that also include speed training and plyometrics. On the off-days there will be assigned mobility work.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, Professional Training

This program is professionally designed to aid in your athletic development and is backed by the most reliable Sports Performance research.

Delivered through TrainHeroic

Programming delivered right to your phone to help you get the most out of your training without having to carry around a notebook!

Equipment

Required

Dumbbells // Resistance Bands // Adjustable Bench // Medballs // Weight Plates // Foam Roller

Sample Week

Week 1 of 12-week program

Monday

Speed: Week 1 Day 2

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

Foot Poppers

Wall Drill

Kneeling Sprint Starts

Sprint

Coach

More from Impact S-P

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.

GRIND TO SHINE!

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

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FAQs

Who is this program for?

This program is for High School Softball Players who are serious about giving it their all this season and who want to prep themselves for playing at the next level!

What can I expect from this program?

Those who choose to follow this program, and do so to the best of their ability, should expect not only improved overall athletic performance, but also improved on-field performance!