Search
Related Links



    

Informative Articles

How To Build YOUR Golf Swing
HOW TO BUILD YOUR GOLF SWING This process is multi fold 1. Learn what YOUR neutral grip is 2. The CORRECT ball position for every club 3. The CORRECT swing shape 4. How far back YOU can take the club 5. How to play within YOUR style...

Kicking Butts: Forget For A Moment All That Stuff About Cancer--That's Tomorrow. Smoking Can Screw Up Your Workout Today!
Smokers know up to 10 days lower than nonsmokers and ar More susceptible to pulmonary emphysema, bronchitis, strokes, spirit disease and multiple cancers. Merely that's so and this is nowadays, and, goes the blemished thought, wherefore worry...

Oakland NJ - A Great Town for Kids
Oakland NJ - A Great Town for Kids My children, my wife and I have been fortunate to have lived in the town of Oakland NJ, for the past 18 years. The commitment to kids sports programs, especially girls softball, I think would be hard to surpass...

Snoring Aids
Anti-snoring devices range from the very simple, to the somewhat complex. The majority of devices are available in drug stores or through direct mail (postal or Internet/e-commerce). The most common and effective devices and snoring aid are...

Why Diets DON'T Work
One of the biggest scams ever successfully pulled on the American public is - somewhat appropriately - a 4-letter word. That word is, of course, Diet. By now you have seen advertisements for more diets than you can easily remember, and have also...

 
Strength Training Develops Solid Softball Players

Lynn VanDyke delivers a strength training article for any athlete, but specifically geared towards softball and baseball players. It provides general guidelines and sample exercises for sport specific situations.

Softball is a popular sport these days. Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players. While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.
Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength. The movement begins in the legs. The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.
A proper softball strength training routine will include an exercise for each muscle group. During the off-season, athletes will be able to strength train 2-3 times per week. Training should be reduced to 1-2 times per week during the season. Each exercise should be performed 8-12 times for 1-3 sets.
Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the strength training program progresses. Below is a list of sample exercises


for the commonly used muscles in softball. There are many other exercises you could perform, but this will provide a starting point.
Quadriceps- Squats, One-Legged Squats, Jump SquatsHams & Glutes- Lunges, Explosive Lunges, Bridge on BallHip Adductors/Abductors- Lying Side Leg Raises, Ball SqueezeObliques- Oblique Crunch on BallRectus Abdominis- Ball Crunch, 180 Ball CrunchErector Spinae- Plank PoseDeltoids- Shoulder Press, Military PressPectoralis Major- Chest Fly, Chest Press, Push upsLatissimus Dorsi- Bent Over Row, Reverse FlyTriceps- Overhead Extensions, Skull crushersBiceps- Bicep Curl, Hammer CurlA powerful softball strength training program will produce powerful players. Use a full ROM (range of motion) for each exercise. Generally free weights provide a better ROM than machines, but use which ever feels best to you. The ultimate goal is to create a solid program that will deliver a well-rounded athlete.


ABOUT THE AUTHOR
Lynn VanDyke is the proud owner of http://strength-training-woman.com . Her expertise in strength training and fitness is quickly becoming recognized by industry leaders. You may grab your free strength training log by visiting her site.


Sign up for PayPal and start accepting credit card payments instantly.