Softball Offseason Workout Conditioning Plan At Home

Softball workout

The only way to stay ahead of everyone else is to outwork them. That is where your softball offseason workout plan comes in.

This simple 3 day a week program is focusing on upper body strength, legs, and core. Most Softball players we have worked with express an interest in increasing their upper body strength. This makes sense for batting and throwing. But strong arms are not all you need to do those things. Legs and core come into play as well.

Try our 3 days a week workout program designed for High School players for 30 days. This is something you want to do before the season starts and even during voluntary workouts.

Our weekly program requires very little gym equipment and can be done at home in under 30 minutes.

First, we will break things out by Monday, Wednesday, and Friday(Vanity Day). Resting over the weekend but if you have a chance to do some light cardio. We recommend a 20-minute jog around the neighborhood or treadmill work to keep your cardio for slipping. You don’t want to be huffing and puffing during tryouts. The coaches want to see you in shape and ready to go.

Remember this is in addition to you practicing your game. If it’s nice out, get out and throw the ball for 20 minutes.

For a Softball player, we want to focus on 3 aspects during the offseason. Upper body strength, legs(for power) and core.

Equipment You Need

  • Bands
  • Stop Watch
  • Dumbells

The Workout

2 min light run or walk for warm-up

Push: Push Ups 3 sets of 8
Pull: Bent Over Rows With Dumbbells  3 sets of 8
Shoulder: Band Pull Apparts 3 sets 20
Arms: Band Curls 3 sets 20
Pick a core 4 sets of 30 seconds

Squat: Goblet Squat 3 sets of 10
Single Leg: Split Squat 3 sets of 8 on each leg
Back: Supermans with one 5 lbs dumbbell 3 sets of 15
Pick a core 4 sets of 30 seconds

Friday (Vanity Day)
3 minutes of Push Ups(Track the number of reps per week)
100 band curls (For Time: Beat your score each week)
100 band pull apparts (For Time: Beat your score each week)

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs


Sprinter Ups

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