Softball: Youth Speed & Strength
Impact S-P
Softball, Strength & Conditioning, Speed, MobilityWelcome to our Youth Softball Speed and Strength Program! This specialized training program is for athletes aged 10-12. By focusing on speed and power development, players can enhance their sprinting speed between bases, agility in the field, and power behind their swings. Moreover, the emphasis on foundational strength training will contribute to improved throwing accuracy and strength, crucial for infield and outfield plays. Additionally, the mobility training included in the program will aid in injury prevention and overall flexibility, enabling young athletes to move more efficiently on the field and enhance their overall game performance. This comprehensive approach aims to fine-tune various aspects of their softball skills, translating into tangible improvements in their key performance metrics. Join now to unlock your full potential!!
Prep
A
- Do all of the following exercises (20 yards and back) 1. Jog (Down), Backpedal (Back) 2. High Knees (there), Buttkickers (back) 3. Shuffle 5. Carioca 7. Skip (forwards there, backwards back) 8. Power Skips (Skips for height) - Do all of the following exercises (5 yards and back) 1. Sideways High Knees 2. Sideways Buttkickers 3. Quick Feet Shuffles 4. Tapioca
B
Foot Poppers
2 x 10
C
Wall Drill
2 x 10
D
Kneeling Sprint Starts
1 x 8 @ 10
E1
Dumbbell Goblet Squat
2 x 15
E2
Nordics
2 x 8
E3
1-Leg Calf Raise
2 x 10
F1
Negative Push Ups
2 x 5
F2
DB Side Raise
2 x 15
F3
Band Pull Apart
2 x 12
Strength/Power
G
Softball Core Store: Beginner
Complete each of the following exercises for the reps/time shown: A. Plank March - 15ea B. Band Anti-Rotation - 10ea C. Kneeling MB Throw - 2 x 8ea D. Supermans - 10 (1s hold at the top)
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
Prep
A
- Do all of the following exercises (20 yards and back) 1. Jog (Down), Backpedal (Back) 2. High Knees (there), Buttkickers (back) 3. Shuffle 5. Carioca 7. Skip (forwards there, backwards back) 8. Power Skips (Skips for height) - Do all of the following exercises (5 yards and back) 1. Sideways High Knees 2. Sideways Buttkickers 3. Quick Feet Shuffles 4. Tapioca
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
2 x 5
D
Single Leg Broad Jump
3 x 3
E1
Walking Lunges
3 x 8
E2
Glute Bridge Marches
3 x 10
E3
Lunge Calf Raise Hold
3 x 15
F1
Hand Release Push-Up
3 x 5
F2
Band Pull Apart
3 x 10
Strength/Power
G
Core Store - Youth
Complete each of the following core exercises for the shown reps or time: 1. Plank - 30s 2. Supermans - 10 (1s hold at the top) 3. Sit Ups - 12 4. Side Plank - 15s each side 5. Shoulder Taps - 10 each
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
Cole Walderzak B.S., CSCS
Director of Impact Sports Performance-Brighton. Online Training Director of Impact Sports Performance.
