Is a lack of speed keeping you from being the softball player you want to be? Are you watching ground balls sneak through the infield that you should be fielding, or getting thrown out at first base by half a step? In softball, speed can be the difference between a championship team and an average one.
The good news? Speed is a trainable skill. With the right speed-boosting cardio workouts, you can transform from average to exceptional on the diamond. Let’s explore three powerful cardio exercises specifically designed for softball players looking to boost their speed and endurance.
Softball Players Can Boost Their Speed With These Workouts
Interval Sprint Training
Unlike traditional steady-state cardio, interval sprints closely mimic the explosive bursts of energy required during a softball game.
- Find a flat field or track
- Sprint at maximum effort for 30 seconds
- Walk or jog slowly for 60 seconds to recover
- Repeat this cycle 8-10 times
- Perform this workout 2-3 times per week, with at least one day of rest between sessions
To make this more softball-specific, set up bases and sprint from home to first, jog back, then sprint home to second, and so on. This recreates the exact movements you’ll use in games while building explosive speed.
Agility Ladder Drills
Softball requires not just straight-line speed but also lateral quickness and agility—especially for fielders.
- Place an agility ladder flat on the ground
- Perform high knees through each square (30 seconds)
- Do lateral shuffles in and out of each square (30 seconds)
- Complete in-and-out hops with both feet together (30 seconds)
- Rest for 60 seconds, then repeat the circuit 4-5 times
Add this 15-minute workout into your practice routine three times per week. Focus on quick, precise foot placement rather than just speed—this builds the neural pathways that translate to faster reactions on the field.
Hill Repeats
Hill training develops lower body power that directly translates to explosive first steps and sustained speed on the bases.
- Find a moderate hill (15-30 degree incline)
- Sprint up the hill at 80-90% effort for 20-30 seconds
- Walk down slowly to recover (this is your rest period)
- Complete 8-12 repeats
- Perform once or twice weekly
As your conditioning improves, decrease your recovery time between hills. This builds not just speed but also the endurance needed to maintain that speed throughout a tournament weekend.
Putting It All Together: Your Weekly Speed-Boosting Schedule
For the best results, add these workouts into your training routine as follows:
- Monday: Interval Sprint Training
- Tuesday: Regular practice or rest
- Wednesday: Agility Ladder Drills
- Thursday: Regular practice or rest
- Friday: Hill Repeats
- Weekend: Games or competition-specific practice
As always, consistency is key. These speed-boosting cardio workouts will deliver noticeable improvements within 4-6 weeks if you commit to doing them regularly.
Ready to Take Your Speed to the Next Level?
Our expert coaches focus on all aspects of your game at our Revolution Softball Camps each summer. You should join us in 2025 – find a location near you and sign up today!
