Creating a SOFTBALL WORKOUT!!!?!
Question: I haven't played in about 3 years and I am really out of shape. I recently got a membership at our gym, but I'm not sure what kind of workout to do to get in shape for softball. I am wanting to play collgege ball, but I wasn't able to play my senior year and therefore I couldn't get a scout out to see me, so now I have to work 10 times harder to get a coach interested in me. I have one that I asked to let me prove to her that I can still play, so I need to get in the best possible shape that I can be in. The thing is, is that I don't have anyone to practice with so that I can get my fielding and hitting skills tuned up. Any suggestions about what I can do about that? Like what I can do by myself or how to get some practice in. Also, does anyone know what I can do to get on a college team since I lost my shot in high school? Any advice would REALLY HELP!
Answers: I haven't played in about 3 years and I am really out of shape. I recently got a membership at our gym, but I'm not sure what kind of workout to do to get in shape for softball. I am wanting to play collgege ball, but I wasn't able to play my senior year and therefore I couldn't get a scout out to see me, so now I have to work 10 times harder to get a coach interested in me. I have one that I asked to let me prove to her that I can still play, so I need to get in the best possible shape that I can be in. The thing is, is that I don't have anyone to practice with so that I can get my fielding and hitting skills tuned up. Any suggestions about what I can do about that? Like what I can do by myself or how to get some practice in. Also, does anyone know what I can do to get on a college team since I lost my shot in high school? Any advice would REALLY HELP!
I suggest doing a total body resistance training 2-3 times a week to build up some strength. A routine you could try is:
Day 1: Squats, lunges, bench, V pulls, lat pull down, shoulder press, core - kneeling superman, prone holds
Day 2: Deadlifts, single leg squat, seated row, pull overs on fit ball, bar dips, bicep curls, core - stability ball leg curls, side stabilisation
Also try to do 2-3 cardio sessions a week. Day 1 could be a fartlek run for 40-60 mins and day 2 could be some speed, agility, quickness work where you do some basic plyo, sprint and agility drills.
Be creative and make your training more functional by incorporating game skills into your SAQ work. For example, you might do some speed/agility drills to reach a ball and quickly throw the ball at a marked spot.
Hit the balls into a fence, run bases, do touchdowns, throw a ball as hard as you can into a fence (for a grounder) and run up to it to practice getting the ball. Try finding a high school or JV team to practice along with. If you want, just go to a practice and see what they do to get some ideas.