Women's Softball Warmup Exercises

Even though men invented the sport, softball is still a predominantly female game, especially at the youth level. Most softball warmup drills are therefore appropriate for and even geared to women. The only major difference between the sexes is that women generally are at a greater risk for shoulder injuries. Since players use their shoulders frequently during softball games and practice, dynamic warmups should include exercises for the shoulders.

Shoulder Exercises

The most effective shoulder exercises mimic softball movements. They also improve functional range of motion and stretch the shoulders to reduce injuries. The medicine ball/bat swing is an example of a shoulder exercise that benefits softball players by mimicking batting. To perform a standing medicine ball/bat swing, take your batting stance with the medicine ball between your hands and behind your back shoulder. Then, swing the ball forward and across your body just like a softball bat. Then swing the ball from the opposite side.

Dynamic Exercises

Dynamic exercises work to warm up the whole body before softball. Walking lunges, overhead walking lunges to a squat and inch worms warm up your muscles and tendons and ideally use all your joints. The high knee walk improves hip flexion and sprinting and improve posture in the upper body. It also is beneficial for running bases and getting to ground balls. To perform the high knee walk, step forward and raise your knee to waist level without bending forward. Alternate knees as you walk forward.

Stationary Exercises

Stationary exercises are not static exercises. Stationary exercises are dynamic exercises that happen in place. Jumping jacks, neck rolls and arm circles are all well-known stationary exercises. Other examples for softball players include wide outs, scissor jumps, squats and flings. Ask your coach how to do these if you are not already familiar with them.

Agility Exercises

Besides increasing speed, agility and quickness, agility drills are also good warmup exercises. They also can warm up your body during a game with a lot of downtime. Reverse runs are one example of an agility exercise. To perform reverse runs, begin walking slowly backward with your arms at your sides. Gradually increase your speed until you are running in reverse. This exercise is good for softball movements such as backing up to catch a fly ball.