| Sport specific conditioning or game speed practicing | | | | less of an emphasis on upper body strength. Agility |
| are not new concepts, but often overlooked is the | | | | can be enhanced through cone drills, ladder drills, and |
| unique fitness training needs of fastpitch softball | | | | short shuttles. The speed endurance targets |
| position players. Softball athletes execute short | | | | acceleration and running distances under 40 yards |
| explosive movements with varying rest intervals. | | | | through form running and resistance sprints. |
| Softball pitchers and catchers operate at a different | | | | The Pitchers: |
| frequency than infielders and outfielders. This rest | | | | Arguable, the pitcher is the most influential player that |
| interval difference needs to be taken into consideration | | | | effects the game's outcome. They need to be |
| by their strength and conditioning program. Many | | | | explosive on every pitch, withstand long innings, and |
| athletes now have specifically tailored fitness | | | | pitch multiple games per week. Their lower body and |
| programs. Taking this into consideration, here are three | | | | core must be exceptionally strong and powerful while |
| examples of a tailored fitness program. | | | | maintaining wide range of motion and flexibility. Like |
| The Power Hitters: | | | | speed players, pitchers strength training focuses are |
| The power hitter's greatest asset is their ability to | | | | full body workouts with a slightly greater emphasis on |
| generate bat speed through the strike zone. Power | | | | lower body strength. Pitchers also need to do extra |
| hitter's can hit for high average and/or home runs. | | | | grip strengthening work and as hip flexors and |
| Defensively, power players will typically play the | | | | adductors to improve lower body mobility. |
| catcher or corner infielder positions. For this group, the | | | | Final Training Considerations: |
| strength program emphasizes the lower and upper | | | | Off-season and in-season strength training sessions |
| body and core strength development. Conditioning | | | | have dramatically different emphasis. In the off-season, |
| sessions put added emphasis on incorporating | | | | a strong emphasis is placed on muscle building and |
| medicine ball plyometrics for trunk torque and power | | | | injury prevention. Conversely, in-season training is for |
| development and improving speed-endurance for | | | | injury prevention and maintenance. |
| under 40 yard conditioning. | | | | All three groups have the same basic training, but the |
| The Speed Players: | | | | number of sets and repetitions differ depending of the |
| The speed player's role is defined by their ability to | | | | areas of emphasis. All groups should perform full body |
| accelerate quickly and maintain a high terminal running | | | | strength training like squats, lunges, and plyometrics to |
| velocity. This group of players is typically grouped | | | | develop strength and power. Injury prevention is also |
| together as slappers and base stealers. These players | | | | addressed with abdominal stability, full body flexibility, |
| typically are middle infielders and outfielders. Don't | | | | low back strength development, and shoulder and |
| underestimate the strength of a speed player, | | | | rotator cuff work. All groups also have conditioning |
| because she may be the strongest player on the | | | | days for endurance development where they run |
| team, but the emphasis on strength training is less | | | | stadium sprints or shuttle runs. Over the course of the |
| when compared to speed, endurance, and agility | | | | week, the athletes have covered all the strength and |
| training. Speed player's typical strengthening routine | | | | conditioning development areas, but just have not |
| involves full body exercises like lunges and squats, with | | | | spent the same amount of time on each. |