Softball Team Speed Training

In this week’s video, I demonstrate 8 speed training exercises that are easy to instruct but hard on the legs! The exercises require MINIMAL space and equipment so they are PERFECT for team warm ups and workouts.

Here are a few ways to implement the exercises in the video

Week 1 and 2 (1-3x/week)
2 Leg Hip Bridge 3 sets of 10 reps
Split Squat 3 sets of 8 reps each leg
Sled Push with 50lbs 4x20yards (max effort with full rest in between)

Week 3 and 4 (1-3x/week)
2 Leg Hip Bridge 2 sets of 10 reps
1 Leg Hip Bridge 1 set of 10 reps each leg
Reverse Lunge 3 sets of 10 reps each leg
Sled Push with 90 lbs 5x10yards (max effort with full rest in between)

Week 5 and 6 (1-3x/week)
1 Leg Hip Bridge 3 sets of 8 reps each leg
Reverse Lunge 4 Sets of 10 reps each leg
Sled Push with 90 lbs 3x20yards (max effort with full rest in between)

Week 7 and 8 (1-3x/week)
1 Leg Hip Bridge 2 sets of 8 reps each leg
Rear Foot Elevated Split Squat 3 sets of 10 reps each leg
Sled Push with 140 lbs 4×10 yards (max effort with full rest in between)

Week 9 and 10 (1-3x/week)
1 Leg Hip Bridge 2 sets of 8 reps each leg
Split Squat Jump 3 sets of 10 (1 switch = 1 rep)
Rear Foot Elevated Split Squat 4 sets of 10 reps each leg
Sled push with 140lb 5×10 yards (max effort with full rest in between)

Week 11 and 12 (1-3x/week)
1 Leg Hip Bridge 2 sets of 8 reps each leg
Split Squat Jump 5 sets of 10 (1 switch = 1 rep)
Sled Push with 50lb 5x10yards (this should be fast)
Sled Push with 140lb 3×20 yards