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Winning Ways:
Softball In-Season Training Protocol

Wednesday, July 1, 1998

By Gregory "Graig" White
SJSports Physical Fitness Advisor

With more and more people playing softball, the intensity and competitive level has increased. As a conditioning coach, I recognize that in order to compete, athletes will have to be faster, stronger and more powerful than before. For this to happen, an effective and efficient training program must be created.

When working with softball athletes, it's important to remember that the game is made up of a series of explosive movements and being able to move in all directions is a skill great players spend a lot of time working on. The goals of our conditioning program are to reduce the risk of injury, produce athletes who are faster and more powerful, and to enhance their physical and mental strength.

Conditioning while in season always presents challenges that will test the creativity of any conditioning coach. It is difficult to get athletes to train with a game schedule that is demanding enough. Ideally I would like to have my athletes train at least twice a week, with conditioning taking place on the field 15 minutes before the start of practice. The training protocol included is designed to guide athletes through an In-Season Training Protocol. A protocol created to enhance speed, strength, agility and power. The stronger, faster, more powerful athletes contribute to the success of a team. Don't be left out!

In-Season Weight Training

Workout #1 (Moderate Intensity)
Power Cleans3x10
Incline Press3x10
Upright Row3x10
Seated Row3x10
Hamstring Curl3x15

Workout #2 (Light Intensity)
Hang Cleans3x10
Bench Press3x10
Stiff Legged Deadlifts3x15

Gregory "Graig" White is Head Strength and Condition Coach at Rutgers University in Camden. Graig is a consultant to area high school athletic programs and has probably conditioned someone you know.

Do you have a fitness or conditioning question for Graig? Send it to

For previous Tips of the Week, visit Graig's Archives

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