April showers bring May flowers and Softball season! Hopefully, you haven’t had to brush any cobwebs off your equipment — or your body. If you’re currently on a school softball team, it’s likely that you’re training several times a week; however, softball coaches know that off-season training results in top-performing players who win games. That’s why we’ve put together these great softball exercises to help you stay on top of your game and prepare for Revolution Softball Camp!
By now, it should be no surprise that we love softball camp, and if you’re all signed up to attend one this summer, we’re pretty sure you’re going to as well! But if you’ve never been to a softball camp before, you may not know how to get ready for the upcoming week. We’re here to help with both physical training and practical preparation tips.
Pre-Season Training Exercises
Kettlebell Swings for Explosive Hips
When you want to improve softball performance, you need to focus on the muscle groups that are going to give you an edge on the field. Softball players need explosive power for swinging, throwing, and pitching for split-second actions or reactions. Contrary to popular belief, rotational power doesn’t come from your abs, but from your hips. This is why lateral hip strength and stability are keys to success.
Start with one 10-pound kettlebell placed about 1 foot in front of you on the ground. Keeping your back straight, abs engaged, and feet shoulder-width apart, bend at the waist and grasp the kettlebell handle with both hands so your palms face your body. With a flat back and straight neck, lift the kettlebell off the ground, allowing it to swing between your legs with knees slightly bent. Forcefully drive your hips forward to propel the kettlebell to the approximate height of your shoulders. Don’t let your arms drive the movement — all momentum should come from your legs and glutes. Repeat for 3 sets of 5 reps. Work up to heavier weight slowly, and only when you can maintain perfect form.
Pallof Press
Forget wasting time with sit-ups and crunches! Build a rock-solid core with the Pallof press. This exercise is ideal for pre-season training because it works the core in a way that helps the body react to twists and turns without injury.
Grab a resistance band and wrap it around something stable that is approximately shoulder height. Grasp one end of the resistance band in both hands and hold it against your chest, then step back until the band is taut. Tighten your core and get into an athletic stance. Maintain the correct position by squeezing your shoulder blades together and extend your arms, so the band pulls you toward your anchor point without letting your torso twist. Hold this position for 5 to 10 seconds, then slowly return the band to your chest. Repeat this move for 12 reps, then try turning your body so each hip is facing forward.
The Pallof press helps you put on the brakes. Along with runs and throws, a softball player needs to rotate explosively for quick stops. This full-body exercise helps to increase overall stability and builds all the major muscle groups in your torso.
Shoulder Exercises
Shoulder pole dislocations are a must for softball players, and help protect rotator cuffs from throwing injuries. This simple move can be done anywhere, without expensive gym equipment. Shoulder dislocations will increase your shoulder flexibility and develop strength in areas you most likely forgot you had.
Grab a broomstick, length of rope, hockey stick, or barbell. Hold the stick in front of your body, so your palms are facing your body. Extend your grip on the stick so your arms make an approximate 45-degree angle. Raise the stick over your head, and rotate the stick until it rests behind your back above your glutes. Count 3 seconds, then raise the stick over your head to return to the starting position. Repeat 5 repetitions for a total of 3 sets.
What To Pack
Whether you’re going to day camp or overnight camp, you’ll want to pack for every occasion. This means plenty of warm-weather wear like t-shirts, shorts, sneakers, and athletic socks, plenty of appropriate sunscreen, and a hat for scrimmages and shade, and perhaps a sweatshirt if you expect the nights to be cold. If your camp’s got a pool, you’ll also want to have some swimwear and a beach towel, and flip-flops. Also, keep in mind that our softball camps don’t allow tank tops.
Of course, these aren’t just any camps. These are softball camps, so you’d better come ready to play! You’ll want to bring all of your gear, including a well-fitting helmet, cleats, and a catcher’s mask and gloves if you’re planning on playing catcher. You’ll also want a well-fitting, reliable glove, a bat of proper length and weight, and some slide pads.
If you’re staying overnight, girls who stay overnight will want to bring sleeping equipment like a sleeping bag, blanket or linens, as well as a pillow, pajamas, and any toiletries you may need. Make sure to bring comfortable pajamas and a shower towel, as well as some spending money for anything you’d like to buy after the day ends.
Get Ready To Get In The Game
You aren’t going to camp just to make friends. You’re going because you love softball and you want to push yourself to get better. Softball camp has positional and team drills and nightly scrimmages to help you up your game, but if you want to get the most out of it, there are a few things you can do to prepare.
You’ll want to have plenty of energy ahead of camp, so try adjusting your diet or doing a bit of exercise as early as possible. You can also get some friends and teammates together and try out some classic softball drills before you even get to the camp. You can get a lot of great early practice from drills like relays, sequence throwing, pepper games, or even a good old-fashioned home run derby.
If you’re getting new gear for camp, you might also want to practice with it a bit. There’s nothing worse than getting into a game using a stiff glove, cleats that aren’t broken in, or a bat with a weight you’re not familiar with, so doing some fielding or hitting off a tee can help you get used to everything before you get to softball camp.
No matter how much time you have to prepare, you’re sure to have a blast at softball camp. Have you or your children expressed an interest in softball? Are you looking to advance your softball skills to prepare for high school or college sports? Learn more at Revolution Softball Camp.
Ready to take your softball game to the next level this summer? Find a Revolution Softball Camp near you and register today!
