H.S Softball In-Season Speed & Strength
Impact S-P
Softball, Strength & Conditioning, Mobility, SpeedThis 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. So 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 exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea
B
Wall Drill
2 x 10
C
Kneeling Sprint Starts
3, 2 @ 5, 10
D
Sprint
4 x 5
E1
DB 1-Leg Squat
3 x 8
E2
1-Leg Glute Bridges
3 x 8
E3
Nordics
3 x 5
E4
Lunge Calf Raise Hold
3 x 10
F1
DB Incline Press
3 x 8
F2
DB Row
3 x 8
F3
Prone I, Y, T
3 x 15
G1
Band Anti-Rotation
3 x 8
G2
Kneeling MB Rotational Throw
3 x 8
G3
Supermans
3 x 10
Recovery
H
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
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
Recovery
C
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
Prep
A
ISP Pre-Lift Warm Up
Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea
B
Pogo Jumps/Ankle Flips
2 x 10
C
Broad Jumps
3 x 3
D
Skater Hops
3 x 6
E1
Dumbbell Bench Press
3 x 8
E2
Underhand Pulldown
3 x 8
E3
Band ISO Face Pull
3 x 3 @ 5
F1
Lateral Lunges
3 x 5
F2
Side Plank Band Row
3 x 8
F3
DB RDL
3 x 8
G1
Stability Ball Circles
3 x 10
G2
Alternating V-Ups
3 x 8
Recovery
H
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
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
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
Recovery
C
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
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
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
Recovery
C
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
Cole Walderzak B.S, CSCS, CSAS
Director of Impact Sports Performance-Brighton. 10+ years of experience training athletes of all ages and all sports. Certified in strength training, speed and agility, and sports nutrition.
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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