Search
Related Links




 

 

Informative Articles

5 Steps to Becoming a Pilot
Think you don’t have the money or the time to learn to fly? Training to be a pilot can mean expensive instruction fees, high gas prices and maintenance charges, and it can require many hours of flight time. But becoming a pilot doesn’t have to...

Baseball in Shanghai? Another American Sport Exported to China
As an athlete (or at least having been an athlete in the past) and a sports fan, one of the difficult things about finding myself on an extended stay in Shanghai, China (setting up sporting goods manufacturing and other business contacts) is the...

Big Game Fishing – Marlin and Billfish in Costa Rica
Big Game Fishing – Marlin and Billfish in Costa Rica Read Jetsetters Magazine at www.jetsettersmagazine.com Read this entire feature FREE with photos at http://jetsettersmagazine.com/archive/jetezine/sports02/fish/costa/bigfish/costa.html Giant...

Fitness and Exercise For Children
Fitness and exercise are important. We all know that, and had that lesson drummed into our heads in school. But, how much attention do we pay to our children when it comes to fitness and exercise? In our modern day, too many children spend...

How to Select new Running Shoes
As a runner the most important piece of equipment you can have are your shoes. This is the reason that runners spend a great deal of time checking out shoes, until they find the best running shoes for their feet, not only for the fit, but also...

 
Strength Training Develops Solid Softball Players

Copyright 2005 strength-training-woman.com
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 Squats
Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball
Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze
Obliques- Oblique Crunch on Ball
Rectus Abdominis- Ball Crunch, 180 Ball Crunch
Erector Spinae- Plank Pose
Deltoids- Shoulder Press, Military Press
Pectoralis Major- Chest Fly, Chest Press, Push ups
Latissimus Dorsi- Bent Over Row, Reverse Fly
Triceps- Overhead Extensions, Skull crushers
Biceps- Bicep Curl, Hammer Curl
A 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.