How To Hit A Softball Farther
Whether it’s slow pitch, fast pitch, or T-ball, adding these exercises to your workouts will help you go yard … or at least hit it out of the infield.
By Zack Zeigler
In softball, there are no role players. Pretty much everyone goes up to bat hoping to do one thing — go yard.
Of course, you probably don’t actually do that every at bat … or the vast majority of at bats. But we’re going to help you change that with the help of our favorite nutrition and strength guru, Dr. Jim Stoppani. His workout program will turn weak bloopers into frozen ropes and fly outs into four baggers.
“Along with strong legs, a strong core is crucial for a powerful swing,” Stoppani says. “The faster you can transfer energy from your calves, legs, abs, hips, and pelvis into your swing, the harder you will hit the ball.”
The exercises below need to be done in addition to stuff like squats, deadlifts, and bench presses — multijoint exercises like those are great for building power and muscle. So add these exercises in after your regular workouts three days a week, and you’ll finally get the ball past that smack-talking shortstop jerk-off.
RESISTANCE-BAND TRUNK ROTATIONS
Resistance bands allow you to perform the movement of a softball swing while adding resistance, which will improve your bat speed.
“Specificity training mimics movements you do on the field, so if you’re adding resistance, you’ll increase your power output when it’s time to bat,” Stoppani promises.
How To Do It
• Tie an exercise band to a machine, fence, or anything that won’t topple over and crush you when you give it a yank
• Perform the movement as explosively as possible
We know, we know. The dude in the photo isn’t doing weighted crunches. That’s because a weighted crunch is a goal you’ll work up to as you build strength in your abdominals.
“Do bodyweight crunches until you can do 15 reps for three sets, and then begin to add weight for sets of 8 to 10,” Stoppani says.
How To Do It
• Lay on your back with your knees bent at 90 degrees and your feet on the floor
• Hold the weight at arm’s length above your head
• Using your abs, raise only your upper back off the ground (don’t do a full sit-up) keeping it as flat as possible
• Perform 15 reps (without weight) for three sets; perform 8 to 10 reps for three sets if using weight