This 12-week speed program is your key to unlocking game-changing speed on the softball field. Built from the same proven training methods used with Division I athletes at the University of Pittsburgh, this program has delivered real results, including a decrease of 0.3 seconds in sprint speed for our athletes during the in-season.
Designed by Coach Young, who has trained Power 5 softball athletes for the last 3 years and has over 9 years of experience in college strength and conditioning, this program will push your speed to new levels. Whether you're looking to get faster around the bases or improve your first-step quickness, this program is structured to deliver results that will elevate your performance.
Prep
A
Acceleration - Mobility
Complete 1 Round: Ankle Rocks x8 Each 90/90 IR ER Holds x 30 Sec Each Ankle CARs x 8 Each Fire Hydrates x 8 Each Mini banded Glute Bridge x 10
Prep
B
Acceleration - Dynamic Warm-up
Perform each exercise for 15 Yards Knee Hug Quad Pull Single Leg Toe touch Straight Leg Kick Lunge Twist Calf Scoop Shuffle (Down & Back) Carioca (Down & Back) Straight Leg Run (Down & Back)
Prep
C
Acceleration - Neural Activation
Complete 1 Round Rudiment Hops (Forward & Backwards) 10 Yards of Distance
Prep
D
Acceleration Movement Integration
Complete the following for 10 yards. Rest 1 minute between exercises 1. A Skips 2. 1/2 Kneeling Starts 3. 1 Yard Walk in Start 4. 2 Point Stance Start
E
Vertical Jump and Stick
2 x 4
F
Broad Jump
2 x 4
G
Hill Sprints
4 x 10
Prep
A
Acceleration - Dynamic Warm-up
Perform each exercise for 15 Yards Knee Hug Quad Pull Single Leg Toe touch Straight Leg Kick Lunge Twist Calf Scoop Shuffle (Down & Back) Carioca (Down & Back) Straight Leg Run (Down & Back)
B
60 Yard Tempo Runs
1 x 6
Prep
A
Acceleration - Mobility
Complete 1 Round: Ankle Rocks x8 Each 90/90 IR ER Holds x 30 Sec Each Ankle CARs x 8 Each Fire Hydrates x 8 Each Mini banded Glute Bridge x 10
Prep
B
Acceleration - Dynamic Warm-up
Perform each exercise for 15 Yards Knee Hug Quad Pull Single Leg Toe touch Straight Leg Kick Lunge Twist Calf Scoop Shuffle (Down & Back) Carioca (Down & Back) Straight Leg Run (Down & Back)
Prep
C
Acceleration - Neural Activation
Complete 1 Round Rudiment Hops (Forward & Backwards) 10 Yards of Distance
Prep
D
Acceleration Movement Integration
Complete the following for 10 yards. Rest 1 minute between exercises 1. A Skips 2. 1/2 Kneeling Starts 3. 1 Yard Walk in Start 4. 2 Point Stance Start
E
Vertical Jump and Stick
2 x 4
F
Broad Jump
2 x 4
G
Sled Sprints
4 x 10
Prep
A
Acceleration - Dynamic Warm-up
Perform each exercise for 15 Yards Knee Hug Quad Pull Single Leg Toe touch Straight Leg Kick Lunge Twist Calf Scoop Shuffle (Down & Back) Carioca (Down & Back) Straight Leg Run (Down & Back)
B
60 Yard Tempo Runs
1 x 6
Experience 2022-Current: Assistant S&C Coach at the University of Pittsburgh 2021-2022: Director of S&C at Bridgewater College 2017-2021: Assistant S&C Coach North Carolina A&T State University Trained 4 national champions in track and field. Multiple All Americans in different sports.
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Get D1 Softball Speed: 12-Week Speed Program for Softball