It is known that softball is a power sport. Explosive movements are visible during batting, base movement, removal of fast earthing and rolling. Pastry workouts should focus on developing strength. After several weeks of strengthening strength and endurance, the training of speed, power and accuracy will be next.
Strength training will include explosive sports exercises. The use of medicines and bells would be most useful. These exercises will have about 5-8 reps 2-3 sets of 30-60 seconds. rest between sets.
Here are held strength training, which can be performed in the gym:
1) front lift squats
- Start with a wide stand, holding a weighted plate or dumbbell between your legs. Go deep into the squat, while the hips are parallel to the ground, holding the weight down and then explode up, raising your arms in front of you. Then go back to the deep squat
2) Copper ball with upper body
- Start with pushups with the ball under one hand. Regularly squeeze the movement until the chest is close to the floor. When you move out, roll the ball on the other side.
3) Copper ball is dropped from the position of crunch
- Lie down with your knees up and your feet on the floor with a copper ball over your head with your arms outstretched. Sit regularly with the ball over your head. Release the ball to your partner in front of you when you rise. Ask your partner to throw the ball over your head when you return to the starting position.
4) Unknown performer - I love you
- Start with the vertical position of the crunch with your feet above the ground. Put your hands in one direction with the ball and your partner is on the opposite side. Training begins with twisting the torso towards your partner and releasing the ball. The partner returns the ball back when you return to the starting position.
5) Side turn on the physiological ball
- Lie down on the physical ball, located on the upper back. Raise your legs to the floor to support you, raise your lower back and height parallel to the ground. Start with both hands together in the prayer position in front of the chest. While maintaining balance, rotate all the way, when the shoulder is resting on the ball, repeat the movement on the other side. To increase the difficulty, you can hold a weighted ball.
There you have some strength training for conditioning softballs.
