Exercises to get in shape for softball are designed to help you strengthen core muscles as well as other muscles you use during the game. While pitchers and hitters often engage in a few differing drills, most softball exercises can be applied to all players.
Lunges
Lunges with weights will help you strengthen your torso as well as your arm and leg muscles. Start by standing up straight with a dumbbell in each hand. From this position, bend at the left knee, bringing your right leg out in front of you. Simultaneously extend your arms out and away from your body. Slowly return to your original position and repeat with your opposite leg in front. Continue this exercise until you are fatigued.
Resisted Sprints
This exercise will help you improve your speed on the softball field. Place a resistance band around your waist, allowing a partner to hold you back by holding the ends of the band. If you do not have a partner, tie the ends to a static object. From here, start running in place, pushing further and further away from your partner as you do. Repeat until fatigued. As you improve, increase the strength of the resistance band.
Medicine Ball Russian Twists
This exercise will strengthen your abdominal muscles as well as your lower legs and arms. Lie down flat on your back with your knees bent and feet on the floor. From this position, grab a medicine ball, holding it next to your abdomen. Raise your back up and off the ground, keeping your feet flat. Rotate to the right while keeping the ball directly in front of your chest. Rotate to your left, alternating between the two until fatigued.
Split Squat Jumps
This exercise will strengthen your leg muscles while improving your speed. Stand up straight with your arms at your sides and knees bent. Quickly bend your left leg at the knee until it touches the ground. As you do, bend your right leg at the knee while keeping your right foot firmly on the ground. Quickly rise back up and repeat with opposite legs. Alternate between the two as quickly as you can for one minute.
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