Why Am I Not Seeing My Speed and Strength Training Transfer Into My Softball Game?
Why Am I Not Seeing My Speed and Strength Training Transfer Into My Softball Game?
Speed and strength for softball players is a common aspect of our game that has the most potential to implement game-changing aspects of your performance. The demands of a softball game call for quickness, power, and explosive movements - but is your speed and strength program matching those demands?
Often times speed, strength, and working out for softball is considered completing your high school’s generic after-school program, going for a run, or doing a high intensity interval workout you found online. While these are great for general fitness, it is not specific to softball and may be why you are not seeing the results you’d like.
The Science Behind Speed And Strength For Softball
Softball pitchers can top speeds of up to 70 mph. The pitcher’s mound is 43 feet from home plate, meaning the softball can be delivered to the plate in .35 seconds.
A softball can be hit off the bat at speeds of 100 + mph, leaving infielders .61 seconds to react to and field the softball.
On average an infielder has 3.2 seconds to field, transfer, and throw the softball to first base in order to get a runner out.
Sports Science generated these statistics and breaks this information down more in-depth if you are interested, but statistic wise, this is what the sport of softball is up against.
What Does the Science Mean for Speed and Strength Training for Softball?
The numbers behind the game tell us you have to be able to react, field, and move quickly. Moreover, softball players need to be able to perform these actions with explosion and power.
This means softball players need to be training quick movement patterns for intense short bursts. Short bursts of movement simulate a game-like setting - i.e. swinging the bat or pitching the ball.
Although, not all of your training can simply focus on speed. If you move quickly, but don’t have any power behind your movements, it is going to become difficult to hit the ball further or throw harder. You must incorporate a strength aspect to be able to transfer your energy from the ground, into your body, and through the softball.
Exercises To Incorporate In Your Speed and Strength Training For Softball
Many softball players understand the need to train in a manner that is directly transferable to their softball performance, but lack direction on how to go about doing so. After training several softball players over time, these are the top three exercises that athletes have seen transfer most into their performance:
Exercise 1: Single Leg Rotational Broad Jump
Dr. Eric Wallace demonstrates a Single Leg Rotational Broad Jump.
The Single Leg Rotational Broad Jump combines acceleration and deceleration with rotational properties of the lower body. Loading up one leg in a skater move and accelerating off will improve lower body power and ground reaction force needed for softball. This exercise mimics pushing off your back leg to throw the ball down as a catcher, pushing off the mound as a pitcher, and exploding into a powerful throw after fielding a ball.
Exercise 2: Half Kneeling Lift Vertical
Dr. Eric Wallace Demonstrates a Half Kneeling Lift Vertical.
This exercise will activate the core and arms so that you can gain optimal rotational power and speed. The Half Kneeling Lift Vertical targets the core stability while increasing arm strength. When optimally swinging a bat, it is crucial to generate as much whip as possible. To do this, we must be able to use our core to center us and be able to freely move our arms, shoulders, and pelvis separate of other. With correct sequencing, we can then produce the most amount of energy to hit or throw the softball.
Exercise 3: Palloff Press Walkouts
Dr. Eric demonstrates a Palloff Press Walkout.
An anti-rotation exercise that works hip stability, motor control, and body awareness. An ideal exercise for any softball player who has a hard time maintaining batting stance posture, hip hinge, or other athletic positions.
The Real Reason Why You Were Not Seeing Your Speed and Strength Training Transfer Into your Softball Performance
Speed and strength training for softball, like any other sport, has specific demands. If you are not training to meet the demands the softball game calls for, odds are, you will not see your training directly transfer into your softball performance.
You must train fast, explosively, and powerfully to mimic the short burst of energy throwing a ball or swinging a bat entails.
More About Speed And Strength Training For Softball:
Dec. 28th - In-person Softball Speed & Strength For Rotational Power Class. This is at Motus Rx Physical Therapy from 3:30-5:00pm. Get multiple exercises + a take home program increase your softball speed and strength and take your softball performance to the next level. Register by clicking HERE!
Free Discovery Visit - For softball players looking for where to go next. Click HERE for your Free Discovery Visit.