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Softball Training

Tue, 03/23/2010 - 5:47am — bash

I realize this topic is WAY off the beaten path here but appreciate any help. You guys are the most knowledgeable.

I have the muscle (6'1", 280) to put a few out no problem. I would like to add some distance and be able to put them out at will. I've powerlifted and done some bodybuilding (mostly recreational) so I am no stranger to strength training. I've also studied Kinesiology and Biomechanics under one of Doc's pals, professor Capitao.

I've been working on my mechanics. I've never used much lower body or torque, just muscled it out.

I've even bought a 10lb medicine ball with rope to start strengthening my core and getting more torque and follow through.

Any training tips or mechanics advice would be great, maybe something that has worked for you. Thanks.

‹ Hamstrings Westside for High School athletes ›
Tue, 03/23/2010 - 4:58pm — Todd Wilson
Todd Wilson's picture

Lower body torque in hitting

Lower body torque in hitting is generated as you step into the pitch, it's released during the swing.

However, a lot of bat speed, control, etc. is dictated by the arms, grip, and forearm. Particularly in softball where "where" you hit the ball is often as important as how far.

With your strength though, I would spend more time on mechanics. You're strong enough to hit a softball as far as you want, it's all about bat speed and contact.

Thu, 03/25/2010 - 2:29pm — Brian W.

Based on what you stated,

Based on what you stated, I'd say you may want to do what you can to increase your bat speed. Doesn't seem like strength is an issue. Also, make sure your hips lead the way, not your hands. It is hard to tell specifics without seeing you actually perform, but the first thing may need to be improved based on what you said, and the second thing is simply a common mistake most hitters make. When I was the strength coach for a college softball team at least half the team didn't do the second thing I just suggested, until I taught them otherwise and they all improved their power and contact.

Tue, 03/30/2010 - 7:15am — bash

Follow up questions...

In an attempt to produce more torque...I've been really getting my hips into my swing. Problem is I keep straining my left obliques (I bat R handed). So I've started to strengthen/stretch these muscles with rotational exercise using bands as well as suitcase deads. Will be doing some farmer's walks too. How often should I train these muscles? Rep ranges and sets? For now I'm just repping out...using light resistance and stretching. Working the obliques every other day, not to failure or anything. I don't think they're ready for increasing resistance due to the recent strain. Thoughts?

Tue, 03/30/2010 - 12:05pm — Todd Wilson
Todd Wilson's picture

How square are your

How square are your shoulders staying?

May not be the rotation. You maybe dipping that back right shoulder too much.

Regardless, pretty much train the abs like any other movement or muscle group. Farmers walks are one of the best things for them.

I've dealt with a few similar strains before with myself and athletes, great trick to use, during practice is put a few pieces of athletic tape directly on the area in the direction it hurts to pull. When you feel the tape pull, that means stop before you screw up.

Tue, 03/30/2010 - 1:41pm — Nick Hinde

farming

Single arm farmers walk over uneven ground = great exercise (thanks to TNT for that one).

Nick