By: Bruce Smith
Submitted: 2009-09-18 05:58:45 | Word Count: 534
Sport specific conditioning or game speed training are not new concepts, but often overlooked is the different workout needs of fastpitch position players. Fastpitch athletes perform short explosive movements followed by time at rest, but each position has different amounts of rest time. Softball pitchers and catchers operate at a different frequency than infielders and outfielders. This rest interval difference needs to be taken into consideration by their strength and conditioning program. This leads to a unique emphasis and focus during the individual development of a strength and conditioning program. Taking this into consideration, here are three examples of a tailored fitness program.
The Power Hitters:
The power hitter's greatest asset is their ability to generate bat speed through the hitting zone. These players can hit home runs and for a high average. Defensively, power players will typically be the catcher or corner infielder players. For this group, the fitness program emphasizes the lower body and trunk development as well as including strenuous upper body exercises. Conditioning workouts put added emphasis on incorporating medicine ball plyometrics for trunk torque and power development and improving speed-endurance for under 40 yard conditioning.
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The Speed Players:
The speed player is defined by her ability to quickly accelerate and maintain a high terminal running velocity. Offensively this group includes your slappers, single hitters and base stealers. These players typically are middle infielders and outfielders. Even though speed player's training emphasizes speed and agility, they can also be some of the strongest players on the team. Speed player's typical strengthening routine concentrates on full body exercises like lunges and squats. Agility is enhanced through cone drills, ladder drills, and short shuttles. Finally, the speed endurance focuses on acceleration and running distances under 40 yards through form running and resistance sprints.
The Pitchers:
Arguable, the pitcher is the most influential player that effects the game's outcome. They need to be explosive on every pitch, withstand long innings, and pitch multiple games per week. Their lower body and core must be exceptionally strong and powerful while maintaining wide range of motion and flexibility. Like speed players, pitchers conditioning training focuses are full body workouts with a slightly greater emphasis on lower body strength. Additionally, pitchers need to strengthen their grip and improve their lower body mobility with hip flexors.
Final Training Considerations:
Off-season and in-season strength training sessions have dramatically different emphasis. In the off-season, a strong emphasis is placed on strength development and explosive power. Conversely, in-season training is for maintenance, fine-tuning, and injury prevention.
While the majority of each groups training is essentially the same, the number of sets and repetitions differ depending of the areas of emphasis. All groups include full body strength training, injury prevention exercises, and strength endurance training. Over the course of a week, the athletes cover all the strength and conditioning development areas, but with varying amounts of time based on their emphasis.
