Speed training in softball helps players build strength, agility and balance, which results in a higher success with the game. Both pitchers and fielders will see the benefit of a stronger game by completing a speed-training regimen before the start of the softball season. According to softball coach Marc Dagenais of SoftballPerformance.com, build power and speed during the preseason and focus on maintaining fitness during the softball season.
Significance
A softball field is smaller than that used for baseball, which makes speed an important dynamic for dominating the game. Stack Magazine notes that Northwestern University benefited from developing a strength and conditioning program to train its players to achieve powerful bursts of speed. After implementation of the program, Northwestern posted its second best record ever and stole nearly 60 bases in one season. The article notes that Northwestern changed the game dynamic by increasing its players' speed, putting pressure on the opposing team's defense to limit errors from attempting quick plays.
Pitcher Speed Training
Mountain View-Los Altos Girls Softball League recommends adding drills with a weighted ball and throwing for distance to your training plan. Softball pitchers build throwing speed by training with a weighted softball. Complete 10 pitches with an 8-oz. ball and 10 pitches with a 10-oz. ball. Take a one-minute rest and repeat the drill. Complete the weighted ball drill two to three times a week.
Build arm strength and pitch speed by completing long toss drills with a partner. Stand 50 feet apart from each other and throw the ball 10 times. Gradually step backward after each 10 throws until you are 100 feet apart. Continue to throw the ball to each other for 20 minutes, concentrating on the pitching movements of stepping forward, raising your arm overhead and following through with the movements for each throw. Play long toss on days you do not have pitching practice.
Sprint Training
Northwestern University included change-in-direction sprint training in its program to assist players in getting to the ball faster, according to Stack Magazine. Train with a partner by having that person roll a ball toward you at a distance of approximately five yards. React quickly by turning toward the ball and sprinting to field the ball and touch the ground when complete. Roll another ball 10 yards away and repeat the process. Sprint quickly back to the starting position when finished. Complete six to eight repetitions of the drill.
Strength Training
Small amounts of strength training with plyometrics help improve speed and power for softball players. According to BodyBuilding.com, plyometrics uses a combination of eccentric and concentric muscle contractions to lengthen and shorten the muscles and increase the amount of force produced. Complete three sets of six to 10 repetitions of plyometric exercises such as split squat jumps, box drops, lunges and ladder work.
Warnings
It is important to begin a speed and strength program slowly to prevent injury to new team members and those returning to an exercise program after several months off. Always warm up the body by speed walking or light jogging followed by a stretching routine. Speed and strength training on cold, tight muscles increases the risk of injury.
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