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Conditioning for Softball: No Running Required

In this week’s video, I continue my series on alternative methods of conditioning for softball. This week I introduce how to use the medicine ball for both individual and team conditioning workouts. These exercises are appropriate for all ages and levels.

Below the video I outline 8 weeks of conditioning workouts that are both space and time efficient, and are best utilized after a skill lesson, practice or game.

Medicine balls and workout interval timers can be purchased through our store

Example Medicine Ball Conditioning Circuits

*The exercises in these workouts are NOT to be performed as fast as possible. Pace yourself, do not race yourself.

Week 1    2-3x (at least 1 day of rest in between)
Work Interval: 20 seconds
Rest Interval: 30 Seconds
2 series of 5 rounds (perform circuit 5x, rest 3-5 minutes, perform circuit 5x, done)
-Chest Pass
-Ovehead Slam
-Reverse Lunge Right
-Reverse Lunge Left

Week 2    2-3x (at least 1 day of rest in between)
Work Interval: 20 seconds
Rest Interval: 30 Seconds
2 series of 5 rounds (perform circuit 5x, rest 3-5 minutes, perform circuit 5x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left

Week 3    2-3x (at least 1 day of rest in between)
Work Interval: 25 seconds
Rest Interval: 25 Seconds
2 series of 5 rounds (perform circuit 5x, rest 3-5 minutes, perform circuit 5x, done)
-Chest Pass
-Overhead Slam
-Step Up Right
-Step Up Left

Week 4    2-3x (at least 1 day of rest in between)
Work Interval: 25 seconds
Rest Interval: 25 Seconds
2 series of 6 rounds (perform circuit 6x, rest 3-5 minutes, perform circuit 6x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left

Week 5    2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 6 rounds (perform circuit 6x, rest 3-5 minutes, perform circuit 6x, done)
-Chest Pass
-Ovehead Slam
-Reverse Lunge Right
-Reverse Lunge Left

Week 6    2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 6 rounds (perform circuit 6x, rest 3-5 minutes, perform circuit 6x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left

Week 7    2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 7 rounds (perform circuit 7x, rest 3-5 minutes, perform circuit 7x, done)
-Chest Pass
-Overhead Slam
-Step Up Right
-Step Up Left

Week 8    2-3x (at least 1 day of rest in between)
Work Interval: 30 seconds
Rest Interval: 20 Seconds
2 series of 7 rounds (perform circuit 7x, rest 3-5 minutes, perform circuit 7x, done)
-Rotational Throw Right
-Rotational Throw Left
-Reverse Lunge Right
-Reverse Lunge Left

 

 

About the author

Joe Bonyai

Joe Bonyai is a strength and conditioning specialist and co-founder of Fastpitch Power. Joe operates Empower Athletic Development, a speed, strength and conditioning business for competitive athletes in Westchester, NY. Joe also authors a multi-sport training blog at www.Empower-ADE.com. Feel free to connect with Joe through Facebook at www.facebook.com/JJBonyai.

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