Softball players need to stay in shape to perform at a high level. Talent alone will not lead to success. Recommended exercises provide two benefits: They maintain physical endurance and strength and they guide improvement. Most recommended exercises don't require extensive and extravagant equipment, so softball players can stay in shape or get in better shape for a low cost.
Heel Drops
The heel drop exercise works on the muscles in the abdominal area that are considered to be stabilizers and also the transverse abdominus. Lay on your back and place one hand under your back while placing your legs up in the air and knees bent at a 90-degree angle. Suck in your abdominals and hold the contraction. Then lower one foot toward the floor. Return you foot and leg back to the same position, and do the same exercise for the other leg. Do two sets of 10 repetitions for each leg.
Stationary Lateral Lunges
You need to stretch and strengthen groin muscles because a lot of torque comes from that part of the body in softball. Stationary lateral lunges will provide a strong stretch for the groin and inner thighs. Stand with legs spread as far as you can, and keep your feet flat on the ground and pointed forward. Lean your body weight to one side and bend the knee on that side, keeping the other leg straight. Stretch arms straight ahead, as well, and make sure to use a controlled motion. Perform the exercise until you feel fully limber and you don't feel stiff.
Bridge
The bridge exercise works all the abdominals, and you can do it quickly in just about any setting. Start by assuming the bridge position, which is face down, resting on your forearms and supporting your legs on your toes. Pull in your abdominals, squeeze them and maintain the contraction for 30 to 45 seconds. Keep your back straight and try to complete two sets.
Wall Soccer Throws
Softball players need strong arms for throwing and hitting. Wall soccer throws will bulk up the triceps and provide explosive strength. Stand about a foot from a wall and face. Hold a medicine ball up above your head. Bend at the elbows, bringing the ball to the back of your head, and then bring the ball forward and bounce it off the wall. Catch it and repeat. Try to do the exercise quickly to build more power. You can do this exercise until your arms tire.
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