SOFTBALL TRAINING SESSION

Health and safety regulations Before session:

Check weather: make sure it is not too hot or cold or that
there is no rain, hail or lightening
Check diamond: make sure there are no hazards such as
glass, or water
Ensure athlete/s have protective equipment (i.e. helmets,
gloves, shinpads)
Ask if there are any illnesses and/or injuries and deal with
appropriately
During session:
Make sure athlete/s is performing in the appropriate way so
the risk of injury is reduced
After session
Ensure athlete/s have a way to get home safely and that an
adequate cool down has occurred
Goals for this session 1. Work on and improve throwing and catching technique
2. Increase strength in arms for throwing and batting
3. Work on and improve batting technique
4. Increase the athletes anaerobic energy system
Warm Up Activity #1 50% jog around bases
70% job around bases
J Hamilton
SOFTBALL TRAINING SESSION
Warm Up Activity #2

Dynamic stretching (flexibility training)
1. Stand along third base line performing the following
dynamic stretches up to a line of cones placed in line with
pitchers plate and back
Bum kicks
High knees
Side to side
Grapevine
A Skips
2. Spread out and perform arm swings backwards and
forwards about 10 times each way
Skill #1 Skill Training (note:
also warms up the arm
muscles and throwing
mechanics)
Throwing/Catching
1. With a partner, stand about 2 meters apart.
2. Start throwing to each other, focusing on the flicking of the
wrist at the end of the throw.
3. Slowly increase to base distance, focusing on aiming at
partners glove.
4. After base distance has been achieved comfortably, roll the
ball to partner, along the ground, where they will field the
ball and throw to the partner. Swap turns after about 10
ground balls
5. Then throw 10 fly balls to one partner then swap
J Hamilton
SOFTBALL TRAINING SESSION
Exercise #1 Strength
Training
Elastic Bands
1. Athlete must have a sports elastic band
2. Place the bottom of the elastic band underneath the right
foot
3. Lift the left arm forwards, with hand in pronation, in a
circumduction aiming for the arm to be parallel with the
head
4. Lift with left hand for 10 reps
5. Have a 30 second break
6. Do the same exercise but with the elastic band on the left
foot and lifting with the right hand
7. Have a 30 second break
8. Perform the same exercise with hand in supination
9. Perform the same exercise but by abducting the arm away
from the trunk
J Hamilton
SOFTBALL TRAINING SESSION
Skill #2 Skill Training

Batting
1. Make sure helmet is worn by both batter and tosser
2. One athlete (batter) will line up at home plate and the other
(tosser) will kneel beside home plate, away from the bats
furthest point, and will pop up balls in front of the batter
3. Batter will hit 10 balls focusing on the follow through and
arm mechanics
4. Retrieve the balls
5. Swap positions
6. Repeat twice
Exercise #2 Anaerobic
Training
Anaerobic Interval
1. Have athlete/s line up along the third base line
2. Run/sprint for 30 seconds back and forth between the third
base line and first and second base line
3. 20 second break
4. Repeat with 20 second run and a 30 second break
5. Repeat with a 15 second run and a 35 second break
6. Repeat with a 10 second run and a 40 second break
J Hamilton
SOFTBALL TRAINING SESSION
Possible forms of conditioning

Anaerobic
Aerobic
Strength
Speed
Agility
Power
Cool Down Activity #1 Have athletes go for a light jog from home plate to the back of
the diamond
Cool Down Activity #2 Static Stretches (flexibility training)
Athletes should perform static stretches to the following
muscles (as there are many stretches, the athlete can choose
which ones are most effective for them)
Bicep
Tricep
Hand and finger flexors
Quadriceps
Hamstrings
Calf
Lower back
Upper back
Groin, and
Any other muscle that feels tight or stiff
NOTE: make sure athlete/s drink plenty of water throughout the program
J Hamilton