How to Get Softball Fit Fast

As you know the season is right around the corner (unless your season runs in the fall, but this is still good information for you). Many coaches and parents are writing in asking me what they can do to shape up in just a few weeks time. What can you do over the course of just a few weeks to get into better softball shape for the season?

Well, I'm going address that exact issue on a free call next week Wednesday, January 21st.

We're also going to discuss:

• Is it useful/practical/harmful to continue this type of training during the season?
• Is it worth it to do softball conditioning with 10-12U players?
• Is it safe for kids to lift weights?
• If a player/team does not have access to a weight room, does this mean they can't do strength work?
• If I don't really have a pre-season "conditioning" period, how can I integrate conditioning right into my practices?
• And of course, what can I do to get into the best softball shape possible if all I have is a few weeks?

The only thing is, I can only reserve 96 spots for this call. So if you'd like to be there, go ahead and register HERE.

It's possible that we'll run out of lines for the live call, so I am only giving out the call information (the number to call and the access code to join us live) to those who register now. Registration guarantees that I will also be able to send you information on how to listen to the recording just in case a) you weren't available during the live call or b) you weren't able to get in because the lines were full.

So if you need information on how to get your team (or yourself) into the best softball shape possible in just a few weeks, go register for this free call now and I'll see you there!

Training Checklist - Be in Top Softball Shape for 2009

Ah, yes, this is cool stuff. I've been focusing on getting coaches ready for the upcoming season with the bootcamp, but of course, players can do lots to get ready too!

Here's a great article from Dan Huff at Baseball Strength:


To help you get your pre-season training set up properly, I've developed the following checklist(s) to make sure that you have all of the necessary components in your program.


Here is your checklist for the rest of the off-season.

• 3 Full Body Strength workouts/week
• 2 speed training sessions/week
• Daily Stretching and Mobility work

It's really that simple!


Well, maybe we need to go into a bit more detail.


3 Full Body Strength Training Workouts must include:

All Free Weight Training

Lower Body Leg Dominant Movements (Ex. Squats)

• Double Leg
• Single Leg

Lower Body Hip Dominant Movements (Ex. Straight Leg Deadlifts)

• Double Leg
• Single Leg

Upper Body Pressing Movements (always use neutral grip)

• Chest Press
• Shoulder Press

Upper Body Pulling Movements (2x as must as the pressing)

• Horizontal pulling (ex. Rowing)
• Vertical puling (ex. Pull-ups)

Core Training

• Rotation
• Anti-Rotation
• Flexion
• Extension

2 Speed Training Days must include:

Acceleration Training

• Work on technique of the first 3 steps
• Solid forward lean
• Drive the knees up and forward
• Keep the toes under the knees
• Strong piston action on lower leg (no cycle action)

Multi-Direction Training

• Lateral shuffles
• Crossover running
• Deceleration
• Stop-and-go change of directions
• Positive shin angles

Daily Stretching and Mobility Work must include:

Muscle Density Work

• Foam Roll
• Tennis Ball
• The Stick

Static Stretching

• Every Body Part
• Do the easy stretches once
• Do the difficult stretches two or three times

Active Mobility

• Move every body part through its full range of motion

Remember that not every workout needs to include every component of strength and speed, but every component must be included at least once each week.

Not sure what all those things are? I'm sure you've got questions on the checklist so be sure to let us know what we can clear up for you in our discussion forum!