Fastpitch players have different training requirements based on the position they play or player type. Fastpitch athletes execute short explosive movements followed by time at rest, but each position has different amounts of rest time. Softball pitchers and catchers operate at a different frequency than either infielders or outfielders. This rest interval difference needs to be taken into consideration during their strength and conditioning program. Many athletes now have specifically tailored fitness programs. Taking this into consideration, let us look at how a fitness program can be developed for three different groups.
The Power Hitters:
The power hitters are players whose greatest asset is their ability to generate bat speed through the strike zone. These players can hit home runs and for a high average. Power players defensively typically play the catcher or corner infielder positions. For this group, the fitness program emphasizes the lower body and trunk development as well as including strenuous upper body exercises. Conditioning sessions put added emphasis on incorporating medicine ball plyometrics for trunk torque and power development and improving speed-endurance for under 40 yard conditioning.
The Speed Players:
The speed player's role is defined by their ability to quickly accelerate and maintain a high terminal running velocity. Offensively this group includes your slappers, single hitters and base stealers. These players typically are middle infielders and outfielders. Even though speed player's training emphasizes speed and agility, they can also be some of the strongest players on the team. Speed player's typical strengthening routine concentrates on full body exercises like lunges and squats, with less of an emphasis on upper body strength. Agility can be enhanced through cone drills, ladder drills, and short shuttles. Finally, the speed endurance targets acceleration and running distances of less than 40 yards through form running and resistance sprints.
The Pitchers:
The pitcher is the most influential player that effects the game's outcome. They need to be explosive on every pitch, withstand long innings, and pitch multiple games per week. Their lower body and core must be exceptionally strong and powerful while maintaining wide range of motion and flexibility. Like speed players, pitchers strength training focuses are full body workouts with a slightly greater emphasis on lower body strength. Pitchers also need to do extra grip strengthening work and as hip flexors and adductors to improve lower body mobility.
Final Training Considerations:
Off-season and in-season strength and conditioning training sessions have dramatically different emphasis. In the off-season, a strong emphasis is placed on muscle building and injury prevention. Conversely, in-season training is for injury prevention and maintenance.
The majority of each groups training is essentially the same, the amount of sets and repetitions differ depending of the areas of emphasis. All groups include full body strength training, injury prevention exercises, and strength endurance training. Over the course of a week, the athletes have covered all the strength and conditioning development areas, but with varying amounts of time based on their emphasis.
If you want to get a strength and conditioning workout personalized to your specific position and needs, Marc Dagenais at Softball Performance has opened a Softball Performance Winners' Club that is dedicated to training youth softball athletes that want to excel. Marc has been coaching women's competitive fastpitch softball for 20 years at all levels of the game including the college and the international levels in addition to be a certified strength and conditioning specialist. He's also well versed in the areas of sports psychology, sports nutrition and injury management. But what I find most impressive is that he offers a service to custom design a strength and conditioning program to meet your specific wants and needs.
Photo Credit: Teeny!
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