D1 Softball Speed: 12-Week Speed Program for Softball

Versatile Training Academy

Softball
Coach
Devin Young

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 an average decrease of 0.406 seconds in sprint speed for our athletes during the in-season. With the largest decrease being .723 seconds, get the speed that will change your game now.

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.

$55
Get D1 Softball Speed: 12-Week Speed Program for Softball
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Focus on True Speed Development
Improve acceleration, top-end speed, and agility. That translate to being a more explosive softball player.
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Built for Softball Players
Tailored drills and exercises to improve in-game speed and reaction time.
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Proven Results
Program based on training done with Division I athletes. We have weekly personal best in the 20 yard sprint. While running this program during the in-season we have seen a team decrease in 20-yard sprint time by 3 tenths.
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Weekly Structure
12 weeks of structured workouts, with progressive overload and speed-specific drills. Each week builds on the last to help you master drills and set you up to get faster throughout the length of the program.
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Repeatable for Long-Term Gains
Not only will you see results in 12 weeks, but you can also reuse this program throughout the year. As you get more familiar with the drills, your ability to perform them with higher intensity and precision will improve, leading to even better results each time you go through it.
Features
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Programming 4 days per week
Program follows a High Low Model that has been proven to increase speed and train your aerobic system. Helping you recovery after each speed session.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Private Discord Group
You will have access to our private discord group. Where you can ask questions and upload videos for comments by Coach Young.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Stop Watch // Sled with Harness // Mini Hurdles
Recommended
Timing Gates (arena gear, Timing mate are best bang for your dol
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Sample Week
Week 1 of 12-week program
Sunday
WEEK 1  DAY 1

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

Monday
Week 1 Day 2

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

Wednesday
WEEK 1 DAY 4

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

Thursday
Week 1 Day 5

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

Coach
More from Versatile Training Academy
coach-avatar Devin Young

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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Train with the Best

Start Your Speed Transformation Today! Join the program and gain instant access to 12 weeks of elite speed training designed specifically for softball players.

Get D1 Softball Speed: 12-Week Speed Program for Softball
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FAQs
Who is this for?
Any softball player that wants to get faster. Who is dedicated and willing to put in the work. Training is a two way street. This program works, if you put in the work.
Equipment Needed?
Cones, sled, stop watch, and mini hurdles are all you need. We do recommend that you invest into a set of timing gates. With sprinting it is the best way to drive intent and track progress that is accurate and reliable. Arena Gear and Timing mate are the cheapest that work very well.

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D1 Softball Speed: 12-Week Speed Program for Softball
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