Softball Off-Season Workouts: 10 Exercises To Be A Better Player (2024)

Softball is a very competitive game. It’s worth all the hype. However, the off-season is when legends are born. That’s why both pro and amateur players never underestimatesoftball off-season workouts.

In this article, I will suggest the 10 best off-season workouts for softball to help you build core strength, flexibility, speed, and endurance to best prepare for the next season.

Before You Practice Softball Off-season Workouts

Softball Season in the United States

In the US, softball season typically runs from late winter to early summer, where players compete in the regular season followed by regional and national tournaments.

Softball is a physically demanding game. It requires excellent hand-eye coordination, speed, agility, and strength. Softball players must be in top physical condition to shine in the game.

Why Practicing Sofball Off-season Workouts?

Off-season workouts are crucial in preparing softball players for the upcoming season. Not only do they provide players with an opportunity to rest, recover, and rebuild, but they also allow players to focus on developing their skills, improving their strength and endurance, and preventing injuries.

A well-designed off-season training program can make a significant difference in a player’s performance during the regular season, ensuring they’re physically and mentally prepared to perform at their best.

Warm up before you begin

Warm-ups and stretching are crucial for any type of workout. It helps prevent injuries and makes your body cells well-prepared for what’s next.

These are some quick warm-up exercises I usually do before every softball workout session:

• Knee hugs for 30 seconds
• Heel grabs for 30 seconds
• Butt kicks for 30 seconds
• High knees for 30 seconds
• Toe Touch for 30 seconds
• Running for 10 minutes

These suggested durations are for beginners and won’t take more than 15 minutes. If you are familiar with practicing, consider leveling up your stretching exercises to one minute per stretch.

Top 10 Softball Off-season Workouts

First, you need to know what is important when training softball off-season, so you can focus on what matters.

Aside from hitting, batting, fielding, and throwing skills which are entitled to softball itself, there are some qualities you should look for when training in softball off-season:

1. Strength and endurance: this is basic to ANY sport, including softball. Strong bases give your team an unfair advantage in the late game.
2. Speed and agility: it’s important to score many points for your team.

These following softball off-season workouts have been tested and proven by many players.

Keep in mind that if you are new to the game, you can adjust the exercise to fit your conditions.

#1. Squat with a medicine ball

Muscles worked: Quadriceps, hamstrings, glutes, core, upper back.

Softball involves a lot of lateral movements, such as moving sideways to intercept the ball. However, most strength training exercises are done in the sagittal plane, i.e., forward and backward.

This exercise will increase your strength and power for sideways movements and also improve your knee and hip joint stability for fewer injuries.

Equipment needed: Medicine ball

How to do it:

• Hold a medicine ball with both hands at chest level.
• Stand with your feet shoulder-width apart.
• Keeping your chest up and your back flat, push your hips back and bend your knees to lower into a squat.
• Keep your weight on your heels and push back up to the starting position.
• As you stand up, press the medicine ball up and out in front of you.
• Catch the ball as it comes back down and immediately go into another squat.
• Repeat for 10 – 15 reps.

#2. Single-leg Romanian deadlift

Muscles worked: Hamstrings, gluteus maximus, abductors, adductors, core.

This exercise will improve your balance and proprioception, which are essential for any movements on the field.

Equipment needed: Dumbbell or kettlebell

How to do it:

• Stand with your feet together and arms by your sides.
• Hold a dumbbell or kettlebell in your right hand.
• Brace your abs and pull your shoulders down and back.
• Shift your weight over onto your right foot.
• Your supporting knee should be slightly bent but rigid.
• Leaning from your hips, bend over and lower the weight down toward the floor.
• Do not round your lower back.
• Extend your left leg out behind you for balance.
• Stand up straight and repeat.
• Complete your set, rest a moment, and then switch legs.
• Do 15 – 20 reps on both legs.

#3. Plank and Side Plank

Muscles worked: Core muscles, shoulders, and arms.

The plank is a simple but effective exercise for strengthening your core muscles, which are essential for stability and power in softball. This exercise also targets your shoulders and arms.

Equipment needed: None.

How to do it:

• Start in a push-up position with your arms straight and your hands shoulder-width apart.
• Lower yourself onto your forearms, keeping your elbows directly under your shoulders
• You should start with 30 seconds of plank, then gradually increase to 45 seconds, 1 minute, and 2 minutes.
• If you feel inclined enough, try side plank and plank should tap

#4. Box jumps

Muscles worked: Quads, glutes, calves, hamstrings, hip flexors.

Softball involves a lot of explosive movements, such as jumping to catch a fly ball or stealing a base.

Box jumping is a great workout to increase your explosive power and improve your reaction time.

The exercise also helps improve your overall coordination, balance, and stability.

How to do it:

• Stand in front of the bench with your feet shoulder-width apart.
• Start by jumping onto the box, making sure to land with both feet firmly on the surface.
• Fully extend your hips and knees to stand up tall on the box.
• Step back down and repeat.
• Complete your set, rest a moment, and then repeat for 15 – 20 reps.

#5. Resistance Band Side Shuffles

This is also called lateral band walk.

Muscles worked: Glutes, quads, hip flexors, and outer thighs.

This exercise will increase your strength and power for sideways movements and also improve your knee and hip joint stability for fewer injuries.

Equipment needed: A resistance band.

How to do it:

• Place the resistance band around your lower legs, just above your ankles.
• Stand with your feet shoulder-width apart and slightly bend your knees.
• Take a step to the side with your left foot, followed by your right foot.
• Then, step back with your left foot, followed by your right foot.
• Keep your feet facing forward and maintain tension on the band throughout the exercise.
• Repeat the movement for a set distance or 10 – 12 reps and then switch sides.

#6. Russian Twists

Muscles worked: Core, obliques, and lower back.

Russian twists are a great exercise for building rotational power and core strength, which are essential for hitting and throwing.

Equipment needed: Medicine ball or weight.

How to do it:

• Sit on the ground with your knees bent and your feet flat on the floor.
• Lean back slightly and lift your feet off the ground, balancing on your sit bones.
• Hold a medicine ball or weight with both hands in front of your chest.
• Twist your torso to the right, tapping the weight on the ground beside your hip.
• Twist back to the left, tapping the weight on the ground beside your left hip.
• Continue twisting back and forth for 20 – 30 reps.

#7. Medicine Ball Rotational Throws

Muscles worked: Rotational core muscles, shoulders, and arms.

Rotational power is crucial for hitting and throwing in softball. This exercise targets your core muscles and improves your ability to generate power through your hips and shoulders.

Equipment needed: A medicine ball.

How to do it:

• Stand with your feet shoulder-width apart and hold the medicine ball with both hands at chest height.
• Rotate your torso to the right and then forcefully throw the ball to a partner or against a wall.
• Catch the ball as it bounces back to you and repeat the movement to the left side.
• Make sure to use your legs, hips, and core to generate power for the throw.
• Complete a set for 30 reps, and then rest before repeating the exercise.

#8. Dumbbell Bench Press

Muscles worked: Chest, shoulders, and triceps.

The dumbbell bench press is a classic exercise for building upper body strength, which is vital for hitting and throwing in softball. This exercise targets the chest, shoulders, and triceps.

Equipment needed: Dumbbells and a bench.

How to do it:

• Lie on a bench with your feet flat on the floor.
• Hold a dumbbell in each hand with your palms facing forward and your arms extended above your chest.
• Slowly lower the dumbbells to the sides of your chest, keeping your elbows close to your body.
• Pause at the bottom and then press the dumbbell back up to the starting position.
• Do 8 – 12 reps per set.

#9. Seated Dumbbell Shoulder Press

Muscles worked: Shoulders and triceps.

The seated dumbbell shoulder press targets your shoulder and triceps muscles, essential for throwing the ball with power and accuracy.

Equipment needed: Dumbbells and a bench.

How to do it:

• Sit on a bench with your feet flat on the floor.
• Hold a dumbbell in each hand at shoulder height, with your palms facing forward and your elbows bent.
• Press the dumbbells up overhead, keeping your palms facing forward and your elbows extended.
• Lower the dumbbells back down to shoulder height and repeat for a set number of repetitions.
• Do 8 – 12 reps per set.

#10. Plate chops

Muscles worked: Core, obliques, shoulders.

Softball involves a lot of rotational movements, such as swinging a bat or throwing a ball.

Plate chopping is great for building rotational strength and power in your core.

This exercise also helps with improving your overall balance and stability.

How to do it:

• Stand with your feet shoulder-width apart and hold a weight plate with both hands.
• Fully extend your arms in front of you and engage your core.
• Rotate your torso to the left, keeping your arms straight and maintaining tension in your core.
• Return to the starting position and repeat on the opposite side.
• Complete your set, rest a moment, and then repeat for 15 – 20 reps.

Post Practice Stretching

After you finished your softball off-season workouts, don’t forget to loosen your muscle to prevent injuries.

This is some guidance on stretching after your softball workout:

Frequently Asked Questions

Which muscle should be trained for softball?

It depends on your role in the field. For example, pitchers and batters have different priorities in workouts than outfielders. However, some of the most crucial muscle groups to target are your core, legs, back, and arms.

At which frequency should I practice softball off-season workouts?

If you are serious about your softball career, try 5 – 6 days per week. Otherwise, working out for 2 – 4 days a week is sufficient for an average softball player.

Conclusions

These workouts have been tested and proven among the softball community and the pro players. I hope you find the best suitable softball off-season workouts to practice yourself.

As I said, legends are born off-season. If you are determined enough, your hard work will pay off.

For further practice, check out our top drills to do at home to boost your ability in the field.