Health

Keep Your Edge in the Off-Season with Softball Exercise Plan

Jan. 1, 2001 – Special to the News

By Dan Schuck

There is a widespread misconception that Super softball players aren't athletes and that all we do is go out and play on the weekends and go back to work on Monday.

The truth is that it takes a lot of hard work and dedication to the game to compete at this level. During the season, I like to hit about three times a week, as well as before each game.

However, the real workout begins when the season ends. It is then that you have to work even harder because you are not playing every weekend. By implementing an off-season workout, you can maintain the level of play you worked so hard to attain during the season.

During the off-season, my workouts are all softball specific. To begin with, my weight-lifting is comprised of short, explosive movements.

The most important muscles involved in hitting are your legs and your abdominal group. It is for this reason that your workouts should concentrate on those part of your body.

A typical 3-day weight-lifting workout should look something like this:

Day One

Squats ˆ 4 sets of 5 reps

Light deadlift ˆ 4 sets of 3

Bar rows ˆ 4 sets of 8

Day Two

Bench press _ 6 sets of 5

Incline press _ 4 sets of 8

Day Three

Wrist curls

Hammer curls

Close grip bench press

Shoulder work with dumbbells

On the off-days I like to work on cardiovascular exercises. I begin with stomach crunches, 4 sets of 20 reps. From there, I like to jog with some sprint work mixed in. As I get closer to the season, I jog less and sprint more.

Finally, and perhaps most important, I hit three or more days a week. It is important not to lose your mechanics. I also throw whenever possible just to keep my by body used to the motion.

Pick a routine that is comfortable and stick to it. Your teammates will be amazed when you come back the following season hitting the ball harder and fielding better.

-- Dan Schuck is one of the top softball players in America in the open Super Division and a consultant for Easton Sports.