Softball Training
Get Down and Dirty
Coordination and Reaction Time
Coordination and reaction time are the most important performance areas when it comes to softball. To work on coordination, you could do some obstacle running as well as jumping in place, but adding 180 or 360 turns while doing so. One good workout to do to work on your reaction time is the "mirror drill." This is when you place 2 cones 10-15 yards apart. You stand between the two cones facing your workout partner. Your partner will move randomly between the two as you mimic what he or she is doing.
You need to be coordinated so that when you are up to bat, you can hit the ball. This uses hand-eye-coordination. You also need the reaction time so that you can react to the pitch coming in to you, as well as when you are fielding you can react to the ball being hit to you faster.
Agility
Agility in softball is used when you get into run-down situations because in order to switch positions so quickly, you have to have a high performance of agility.
Balance
Balance is used in softball if you are a pitcher or even just when you're going to make a throw when fielding the ball. To work on your balance, you should use a flattened ball and try to squat on it. This will increase your balance skills more than you could imagine.
Speed
Your speed will be used when you run around the bases. You have to be fast to be able to make it around the bases fast if you want to get more runs and be more successful on the bases. To work on speed, try running with a weighted object strapped to your belly so that your body can work on the run faster.
Power
In softball, power is used when you hit the ball. This will use mainly your hip power. You will also use power when you are throwing the ball. To gain power, you should do a lot of strength building workouts with heavy weights. Doing this will improve your power when hitting or throwing.
Mental Preparedness
Mental preparedness will be used for softball on game days. You will need to be ready to play and be mentally prepared. The night before "game day" you should make sure to eat well and get a good night's rest of 8 hours. Mental preparedness could also be your self-esteem levels of how well you perform.
Nutrition
Your nutrition level will be used to keep your body healthy so that you are able to perform well and be in shape so that your performances are on top of it. To be on top of your nutrition levels, you should make sure that you are eating healthy. For lunch maybe get in a salad, fruits, and veggies. Also, don't forget meats which include lots of protein to help give you energy.
Sources Cited
http://www.muscleandfitness.com/workouts/workout-routines/power-principles-program
http://sportsmedicine.about.com/od/sampleworkouts/tp/AgilityDrills.htm
http://www.fitnessmagazine.com/workout/abs/exercises/stability-balance-exercises/
http://www.mensfitness.com/training/endurance/speed-conditioning-workout