April 10, 2006

Chart Explaining the Organization of the Three Workgroups

While the concept of sport specific training has become popular among coaches and athletes alike, different roles within a sport may present even more specific needs. All softball athletes perform short explosive bouts of activity separated by generous amounts of rest. This fact determines the general emphasis of any softball strength and conditioning program. However a pitcher, a base-stealing slapper, and a home run hitter each have diverse ways of performing explosively. Taking these aspects into consideration has led to the development of a three-group strength and conditioning program.

The Pitchers: 3 days strength training / 3 days conditioning
The pitchers' role is arguably the most influential on the outcome of the game. Not only do they need to be explosive with each pitch, but they must also have the endurance to pitch long innings and long games several days each week. These athletes must have a powerful and strong lower body and core. They need to stay flexible and healthy. An injury of any kind cannot be ignored for the duration they will be required to perform.

The strength program for pitchers consists of three full-body workouts, two of which have a greater emphasis on lower body strength. Regular barbell bench press is replaced with dumbbell bench press to address upper body strength imbalances and to help chest flexibility by working a greater range of motion. Since the pitchers do not perform any overhead presses, they do box jumps when their teammates have split jerk. The pitchers also do extra work for their grip strength and as well as for their hip flexors and adductors. Furthermore, one of their three conditioning sessions is specialized for improving endurance.

The Power Players: 3 days strength training / 3 days conditioning
The power players are non-pitchers whose greatest asset is typically their ability to be strong hitters. When playing defense, a power player will typically be a catcher or infielder. This group's strength program has an emphasis on lower body and trunk strength but includes more strenuous upper body exercises than the other two programs. One of their three conditioning sessions is individualized for their role by incorporating medicine ball plyometrics and improving speed-endurance. The medicine ball plyometrics help develop trunk torque and power while the speed-endurance running helps condition them for distances greater than 40 yards.

The Speed Players: 2 days strength training / 4 days conditioning
The speed players can be any non-pitching positions whose role is defined by their ability to move quickly rather than to be big hitters. Offensively this group includes your singles-hitters and base stealers. When playing defense, the speed players are usually your outfielders, but also include some infielders. While some of the strongest players on the team belong to this group, they only train two days per week in the weight room. Both days are full-body routines with less emphasis on upper body strength. They perform more unilateral lifts with running movements such as step-ups, walking lunges and 1-arm dumbbell rows.

Two of four conditioning sessions for the speed players are specifically tailored to their group. One day is spent on agility and speed-endurance. Cone drills, short shuttles, and ladder drills are used to develop agility. The speed-endurance component of the workout helps to condition them for running distances less than 40 yards. The other day concentrates on acceleration/speed development and technique. This includes first-steps, form running, resisted sprints, contrast sprints, and over-speed sprints.

The Big Picture...
All points discussed in this article are in reference to the off-season strength and conditioning program. Attached is a chart that explains the organization of the three groups' workouts for a typical week. All lifting takes place before conditioning when athletes have both lifting and conditioning sessions on the same day. In some instances, conditioning takes place immediately after lifting. In other cases, lifting and conditioning sessions may be separated by a few hours, with individual or team practice in between.

Although specificity is highlighted in this program, the bulk of each group's training is essentially the same. Though the amount of sets and repetitions may differ, all groups power clean, squat, and perform plyometrics to develop strength and power. Injury prevention is equally addressed among all players with exercises for low back strength, abdominal stability, total body flexibility, and shoulder pre-hab. Also, two conditioning days are performed as a team. One day consists of stadium sprints and the other day is devoted to shuttle runs. By the end of the week, all athletes have spent equal amounts of time training.

Chart Explaining the Organization of the Three Workgroups