Softball Conditioning and Speed
Posted: Wed Oct 23, 2002 9:08 pm
This is what I do for my softball team. It can be incorporate for any sport to improve conditioning and speed.
This schedule is for conditioning and speeed for a sport starting in the spring season. Adjustments can be made to fit into your season. The program is for a total of 43 weeks. Week one to week seven is to help the players get into a routine. After the seventh week players will continue with seventh week routine for the ramain of the program to stay in shape for season.
The weight training conditioning will take place three time a week. Ideally it will be Monday, Wednesday and Friday. Then speed conditioning will tak place two times a week on Tuesday and Thursday. With in this schedule I have included plyometrics element. The players can either do this by using blenchers or a hill. Finally in week 31 you will reintroduce the proper running technique
For speed follow the routine listed. Take note on week 20 -28 is the same routine. Week 29 is when the speed routine changes. I hope that this information is helpful.
*Week 1: Weight Training three times a week
Shoulder Press 1 set of 5 reps
Leg Press 1 set of 5 reps
Bench Press 1 set of 5 reps
Calf raises 1 set of 5 reps
Triceps Extension 1 set of 5 reps
Knee Curl 1 set of 5 reps
Lat pull-down 1 set of 5 reps
Knee Extension 1 set of 5 reps
Arm Curl 1 set of 5 reps
*Speed Week 1:
Introduce proper running arms technique
Arms need to be at a 90-degree angle
Both hands are close like a fist, but not too tight
Left fist at left ear
Right fist at right hip
Left arm moves to left hip and right arm moves to right ear
Practice walking using arms
Sit on ground with legs forward and practice arms (sit running)
*Week 2: Weight Training three times a week
Shoulder Press 2 set of 5 reps
Leg Press 2 set of 5 reps
Bench Press 2 set of 5 reps
Calf raises 2 set of 5 reps
Triceps Extension 2 set of 5 reps
Knee Curl 2 set of 5 reps
Lat pull-down 2 set of 5 reps
Knee Extension 2 set of 5 reps
Arm Curl 2 set of 5 reps
*Speed Week 2:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 5 times two times a week
*Week 3: Weight Training three times a week
Shoulder Press 3 set of 5 reps
Leg Press 3 set of 5 reps
Bench Press 3 set of 5 reps
Calf raises 3 set of 5 reps
Triceps Extension 3 set of 5 reps
Knee Curl 3 set of 5 reps
Lat pull-down 3 set of 5 reps
Knee Extension 3 set of 5 reps
Arm Curl 3 set of 5 reps
*Speed Week 3:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 6 times for three times a week
*Week 4: Weight Training three times a week
Shoulder Press 3 set of 8 reps
Leg Press 3 set of 8 reps
Bench Press 3 set of 8 reps
Calf raises 3 set of 8 reps
Triceps Extension 3 set of 8 reps
Knee Curl 3 set of 8 reps
Lat pull-down 3 set of 8 reps
Knee Extension 3 set of 8 reps
Arm Curl 3 set of 8 reps
*Speed Week 4:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 7 times for three times a week
*Week 5: Weight Training three times a week
Shoulder Press 3 set of 8 reps
Leg Press 3 set of 8 reps
Bench Press 3 set of 8 reps
Calf raises 3 set of 8 reps
Triceps Extension 3 set of 8 reps
Knee Curl 3 set of 8 reps
Lat pull-down 3 set of 8 reps
Knee Extension 3 set of 8 reps
Arm Curl 3 set of 8 reps
*Speed Week 7:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 7 times for three times a week
Stp Watch Time Sprints at least two times per player
*Week 6: Weight Training three times a week
Incline Bench Press 2 set of 8 reps
Lunge 2 set of 8 reps
Shoulder Extension 2 set of 8 reps
Pullover 2 set of 8 reps
Wrist Curl 2 set of 8 reps
Knee Curl 2 set of 8 reps
Tricep Extension 2 set of 8 reps
Knee Extension 2 set of 8 reps
Arm Curl 2 set of 8 reps
*Speed Week 6:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 8 times for three times a week
Stp Watch Time Sprints at least two times per player
*Week 7: Weight Training three times a week
Incline Bench Press 3 set of 8 reps
Lunge 3 set of 8 reps
Shoulder Extension 3 set of 8 reps
Pullover 3 set of 8 reps
Wrist Curl 3 set of 8 reps
Knee Curl 3 set of 8 reps
Tricep Extension 3 set of 8 reps
Knee Extension 3 set of 8 reps
Arm Curl 3 set of 8 reps
Speed Week 7:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 8 times for three times a week
Stp Watch Time Sprints at least two times per player
*Continue week 7 and speed week routine until week 20.
*Week 20 with weight training
4 sprints up blenchers or a hill
2 both feet hop up blencher or hill
2 right foot hop up blencher or hill
2 left foot hop up blencher or hill
Do this four days a week and fifth day run a 2 laps around track
Speed Week 20 - Week 29:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 10 times for three times a week
Stp Watch Time Sprints at least two times per player
*Week 21 four days a week with weight training
4 sprints up blenchers or a hill every other day
6 sprints up blenchers or a hill every other day
2 both feet hop up blencher or hill
2 right foot hop up blencher or hill
2 left foot hop up blencher or hill
Jump rope two times this week 4 1 minute reps
Fifth day run 2 laps around track
*Week 22 four days a week with weight training
6 sprints up blenchers or a hill every other day
2 both feet hop up blencher or hill every other day
2 right foot hop up blencher or hill every other day
2 left foot hop up blencher or hill every other day
4 both feet hop up blencher or hill every other day
4 right foot hop up blencher or hill every other day
4 left foot hop up blencher or hill every other day
Jump rope 4 times for 1 minute
Fifth day run 2 laps around track
*Week 23 four days a week with weight training
6 sprints up blenchers or a hill
4 both feet hop up blencher or hill
4 right foot hop up blencher or hill
4 left foot hop up blencher or hill
Jump rope two day this week for 6 times for 1 minute
Fifth day run 3 laps around track
*Week 24 four days a week with weight training
6 sprints up blenchers or a hill
4 both feet hop up blencher or hill every other day
4 right foot hop up blencher or hill every other day
4 left foot hop up blencher or hill every other day
6 both feet hop up blencher or hill every other day
6 right foot hop up blencher or hill every other day
6 left foot hop up blencher or hill every other day
Jump rope 6 times for 1 minute
Fifth day run 4 laps around track
*Week 25 four days a week with weight training
6 sprints up blenchers or a hill
6 both feet hop up blencher or hill
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute
Fifth day run 5 laps around track
*Week 26 four days a week with weight training
6 sprints up blenchers or a hill every other day
8 sprints up blenchers or a hill every other day
6 both feet hop up blencher or hill
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute
Fifth day run 5 laps around track
*Week 27 four days a week with weight training
8 sprints up blenchers or a hill
6 both feet hop up blencher or hill every other day
8 both feet hop up blencher or hill every other day
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute every other day
Jump rope 8 times for 1 minute every other day
Fifth day run 6 laps around track
*Week 28 four days a week with weight training
8 sprints up blenchers or a hill
6 both feet hop up blencher or hill every other day
8 both feet hop up blencher or hill every other day
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute every other day
Jump rope 8 times for 1 minute every other day
Fifth day run 7 laps around track
*Now speed and conditioning
*Week 29 four days a week with weight training
10 sprints up blenchers or a hill
10 both feet hop up blencher or hill
Speed Jump rope 10 times for 30 seconds
Fifth day run 8 laps around track
*Week 30 four days a week with weight training
10 sprints up blenchers or a hill
10 both feet hop up blencher or hill
Speed Jump rope 10 times for 30 seconds
Fifth day run 8 laps around track
*Season should start around week 31
Weight training will continue if you have access during the season.
*Week 31
Reintroduce proper running arms technique
Arms need to be at a 90-degree angle
Both hands are close like a fist, but not too tight
Left fist at left ear
Right fist at right hip
Left arm moves to left hip and right arm moves to right ear
Practice walking using arms
Sit on ground with legs forward and practice arms (sit running)
*Week 32 – 43
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 10 times for three times a week
Stp Watch Time Sprints at least two times per player
Increase 2 sprints per week
Every Friday run a mile
This schedule is for conditioning and speeed for a sport starting in the spring season. Adjustments can be made to fit into your season. The program is for a total of 43 weeks. Week one to week seven is to help the players get into a routine. After the seventh week players will continue with seventh week routine for the ramain of the program to stay in shape for season.
The weight training conditioning will take place three time a week. Ideally it will be Monday, Wednesday and Friday. Then speed conditioning will tak place two times a week on Tuesday and Thursday. With in this schedule I have included plyometrics element. The players can either do this by using blenchers or a hill. Finally in week 31 you will reintroduce the proper running technique
For speed follow the routine listed. Take note on week 20 -28 is the same routine. Week 29 is when the speed routine changes. I hope that this information is helpful.
*Week 1: Weight Training three times a week
Shoulder Press 1 set of 5 reps
Leg Press 1 set of 5 reps
Bench Press 1 set of 5 reps
Calf raises 1 set of 5 reps
Triceps Extension 1 set of 5 reps
Knee Curl 1 set of 5 reps
Lat pull-down 1 set of 5 reps
Knee Extension 1 set of 5 reps
Arm Curl 1 set of 5 reps
*Speed Week 1:
Introduce proper running arms technique
Arms need to be at a 90-degree angle
Both hands are close like a fist, but not too tight
Left fist at left ear
Right fist at right hip
Left arm moves to left hip and right arm moves to right ear
Practice walking using arms
Sit on ground with legs forward and practice arms (sit running)
*Week 2: Weight Training three times a week
Shoulder Press 2 set of 5 reps
Leg Press 2 set of 5 reps
Bench Press 2 set of 5 reps
Calf raises 2 set of 5 reps
Triceps Extension 2 set of 5 reps
Knee Curl 2 set of 5 reps
Lat pull-down 2 set of 5 reps
Knee Extension 2 set of 5 reps
Arm Curl 2 set of 5 reps
*Speed Week 2:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 5 times two times a week
*Week 3: Weight Training three times a week
Shoulder Press 3 set of 5 reps
Leg Press 3 set of 5 reps
Bench Press 3 set of 5 reps
Calf raises 3 set of 5 reps
Triceps Extension 3 set of 5 reps
Knee Curl 3 set of 5 reps
Lat pull-down 3 set of 5 reps
Knee Extension 3 set of 5 reps
Arm Curl 3 set of 5 reps
*Speed Week 3:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 6 times for three times a week
*Week 4: Weight Training three times a week
Shoulder Press 3 set of 8 reps
Leg Press 3 set of 8 reps
Bench Press 3 set of 8 reps
Calf raises 3 set of 8 reps
Triceps Extension 3 set of 8 reps
Knee Curl 3 set of 8 reps
Lat pull-down 3 set of 8 reps
Knee Extension 3 set of 8 reps
Arm Curl 3 set of 8 reps
*Speed Week 4:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 7 times for three times a week
*Week 5: Weight Training three times a week
Shoulder Press 3 set of 8 reps
Leg Press 3 set of 8 reps
Bench Press 3 set of 8 reps
Calf raises 3 set of 8 reps
Triceps Extension 3 set of 8 reps
Knee Curl 3 set of 8 reps
Lat pull-down 3 set of 8 reps
Knee Extension 3 set of 8 reps
Arm Curl 3 set of 8 reps
*Speed Week 7:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 7 times for three times a week
Stp Watch Time Sprints at least two times per player
*Week 6: Weight Training three times a week
Incline Bench Press 2 set of 8 reps
Lunge 2 set of 8 reps
Shoulder Extension 2 set of 8 reps
Pullover 2 set of 8 reps
Wrist Curl 2 set of 8 reps
Knee Curl 2 set of 8 reps
Tricep Extension 2 set of 8 reps
Knee Extension 2 set of 8 reps
Arm Curl 2 set of 8 reps
*Speed Week 6:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 8 times for three times a week
Stp Watch Time Sprints at least two times per player
*Week 7: Weight Training three times a week
Incline Bench Press 3 set of 8 reps
Lunge 3 set of 8 reps
Shoulder Extension 3 set of 8 reps
Pullover 3 set of 8 reps
Wrist Curl 3 set of 8 reps
Knee Curl 3 set of 8 reps
Tricep Extension 3 set of 8 reps
Knee Extension 3 set of 8 reps
Arm Curl 3 set of 8 reps
Speed Week 7:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 8 times for three times a week
Stp Watch Time Sprints at least two times per player
*Continue week 7 and speed week routine until week 20.
*Week 20 with weight training
4 sprints up blenchers or a hill
2 both feet hop up blencher or hill
2 right foot hop up blencher or hill
2 left foot hop up blencher or hill
Do this four days a week and fifth day run a 2 laps around track
Speed Week 20 - Week 29:
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 10 times for three times a week
Stp Watch Time Sprints at least two times per player
*Week 21 four days a week with weight training
4 sprints up blenchers or a hill every other day
6 sprints up blenchers or a hill every other day
2 both feet hop up blencher or hill
2 right foot hop up blencher or hill
2 left foot hop up blencher or hill
Jump rope two times this week 4 1 minute reps
Fifth day run 2 laps around track
*Week 22 four days a week with weight training
6 sprints up blenchers or a hill every other day
2 both feet hop up blencher or hill every other day
2 right foot hop up blencher or hill every other day
2 left foot hop up blencher or hill every other day
4 both feet hop up blencher or hill every other day
4 right foot hop up blencher or hill every other day
4 left foot hop up blencher or hill every other day
Jump rope 4 times for 1 minute
Fifth day run 2 laps around track
*Week 23 four days a week with weight training
6 sprints up blenchers or a hill
4 both feet hop up blencher or hill
4 right foot hop up blencher or hill
4 left foot hop up blencher or hill
Jump rope two day this week for 6 times for 1 minute
Fifth day run 3 laps around track
*Week 24 four days a week with weight training
6 sprints up blenchers or a hill
4 both feet hop up blencher or hill every other day
4 right foot hop up blencher or hill every other day
4 left foot hop up blencher or hill every other day
6 both feet hop up blencher or hill every other day
6 right foot hop up blencher or hill every other day
6 left foot hop up blencher or hill every other day
Jump rope 6 times for 1 minute
Fifth day run 4 laps around track
*Week 25 four days a week with weight training
6 sprints up blenchers or a hill
6 both feet hop up blencher or hill
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute
Fifth day run 5 laps around track
*Week 26 four days a week with weight training
6 sprints up blenchers or a hill every other day
8 sprints up blenchers or a hill every other day
6 both feet hop up blencher or hill
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute
Fifth day run 5 laps around track
*Week 27 four days a week with weight training
8 sprints up blenchers or a hill
6 both feet hop up blencher or hill every other day
8 both feet hop up blencher or hill every other day
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute every other day
Jump rope 8 times for 1 minute every other day
Fifth day run 6 laps around track
*Week 28 four days a week with weight training
8 sprints up blenchers or a hill
6 both feet hop up blencher or hill every other day
8 both feet hop up blencher or hill every other day
6 right foot hop up blencher or hill
6 left foot hop up blencher or hill
Jump rope 6 times for 1 minute every other day
Jump rope 8 times for 1 minute every other day
Fifth day run 7 laps around track
*Now speed and conditioning
*Week 29 four days a week with weight training
10 sprints up blenchers or a hill
10 both feet hop up blencher or hill
Speed Jump rope 10 times for 30 seconds
Fifth day run 8 laps around track
*Week 30 four days a week with weight training
10 sprints up blenchers or a hill
10 both feet hop up blencher or hill
Speed Jump rope 10 times for 30 seconds
Fifth day run 8 laps around track
*Season should start around week 31
Weight training will continue if you have access during the season.
*Week 31
Reintroduce proper running arms technique
Arms need to be at a 90-degree angle
Both hands are close like a fist, but not too tight
Left fist at left ear
Right fist at right hip
Left arm moves to left hip and right arm moves to right ear
Practice walking using arms
Sit on ground with legs forward and practice arms (sit running)
*Week 32 – 43
Parachutes two times a week
Sit running two times a week
Sprint 60 feet, walk back for 10 times for three times a week
Stp Watch Time Sprints at least two times per player
Increase 2 sprints per week
Every Friday run a mile