Agility exercises for softball are designed to help improve your speed and quickness on the base paths as well as your ability to dive for balls while on defense. In addition, improving your agility will help to increase your ability to change directions quickly, whether it is on the base paths or in the field.
Agility Ladder Exercise
This agility ladder exercise is designed to improve your foot speed on the base paths as well as improve your agility. Place an agility ladder flat on the ground. From here, stand at one end of the ladder with your knees slightly bent and arms at your sides. On your coach's mark, run through the ladder, stepping into each box of the ladder while keeping your knees high. As you run, try to bring your knees up to your chest as you are running. As you improve, perform this high-knee agility drill while running backwards.
Lateral Bounds
This agility exercise will improve your ability to perform lateral movements quickly and effectively. Stand up straight with your knees bent and arms out in front of you. Clasp your hands together, bending at the elbows and holding your hands several inches in front of your chin. From here, lift your left foot off the ground, bending back and at the knee until your lower leg is parallel to the ground. From this position, push down on the ground with your left leg, springing you to your right side and forcing you to land on your right foot. Repeat this motion in the opposite direction, moving back and forth until you are fatigued.
Jump Rope Exercise
This jump rope exercise will improve your agility and speed on the softball field. Grab a jump rope and begin jumping at a regular pace. Then, start jumping from side to side, hopping over the rope to your right before hopping back to your original position. As you improve, attempt to incorporate a double jump into your exercise by performing two rotations with the jump rope before safely landing back down on the ground.
Pickle Exercise Drill
This base running agility drill will help improve your footwork and agility on the softball field. Have one player stand in front of first base while another stands in front of second base. Stand between the two bases with your knees slightly bent. To start the drill, have one player throw the ball to the other player. As soon as the ball is thrown, run full speed to the opposite base. The two fielders will throw the ball back and forth while running toward you to try to tag you out. Each time the ball is thrown, you must change direction in an effort to evade the defenders.
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