Workouts for Softball Players: The Four BEST Exercises

Workouts for softball players can make a huge difference in performance…if done right. The four exercises shown below are a great foundation for any girl’s lower body strength and conditioning, and will pay huge dividends if they’re integrated into a consistent training routine. Fastpitch players need workouts that stress core, lower and upper body strength.

In this article, you’ll learn how to perform the Goblet Squat, Monster Walk, 1-Leg Squat and Sliding leg curl.

Four Great Exercises to Include in Your Workouts for Softball

These strength exercises are both great for beginners and very effective. The #1 thing is that players stay safe as they get stronger, and these are a great place to start. The position you play matters, too, so check out my article on the different demands of each softball position.

I also recently filmed a detailed video on building your own strength training workout for fastpitch. Check it out below.

Recommended Reading: How to Build Softball Strength Workouts.

If you’re looking for a great, softball-specific strength training workout for your team or an individual player, be sure to check out our new strength program for softball called Early Work.

First: Great Core Exercises for Teams to Do at The Field

In this video below, I go over four of my favorite core exercises that can be done at the field, at home, or anywhere, really.

Team workouts for softball players are great for building strength, speed and a strong work ethic in the weight room or at practice. If you’re a coach looking to add great training to practice, these core exercises are terrific.

Use these exercises as go-to’s for players who need more core stability.

1. The Goblet Squat

The goblet squat is the easiest, safest, best way to learn how to squat. It builds strong legs and can help a player throw faster, hit harder and sprint faster. It’s a great all-around exercise.

Note: this article contains affiliate links to products shown in the videos, like bands and other equipment. If you purchase a product, I may earn a small commission at no additional cost to you.

We start most softball players off with a 15lb weight if they’re new to the exercise. Start light, learn the form, then progress over time. Once a player can do 45lbs for 10 reps, we then progress them to the Front Squat.

The goblet squat is great because it’s easy, very safe and teaches excellent squatting form.

2. The Dumbbell Reverse Lunge

The dumbbell reverse lunge is a great exercise for the field, and helps build lateral hip strength and stability over the knee. Going in reverse is actually very knee friendly, so don’t think that the step backward is an arbitrary choice–backward lunges are actually easier on the knees than forward ones.

Because ACL injuries are very common in female athletes, one-legged exercises are a must and help prevent these injuries. Strength exercises for softball should include injury prevention.

One-legged exercises are also important in throwing, as lateral hip strength is a key component of good throwing technique. Check out this article for more on throwing mechanics and drills for fastpitch players.

Three sets of 10 per leg is a great start 1-2 times per week.

These are a lot harder than they look! They not only build leg strength, but help improve knee tracking (great for injury prevention) and lateral hip control as well.

3. Lateral Band Walk

Every single athlete in our facility does lateral band walks or one of four or five other exercises that specifically target the lateral hips. We believe heavily in injury prevention, and the lateral band walk can help fastpitch players stay healthier, longer.

The lateral band walk builds lateral hip strength, which – again – is key for helping to ward off knee injuries. These are a great warm up, but do require a specific type of band. [affiliate link]

Required Equipment: Mini Bands

The lateral band walk requires bands, and I recommend the brands below. This is definitely an exercise girls can do at the field that is both easy and effective when it comes to injury prevention. An $11 investment could pay off in an injury reduction for your team.

Amazon sells the bands for this exercise. You can find them here or using the Amazon links above.

4. Sliding Leg Curl

The sliding leg curl CRUSHES the hamstrings, which are very overlooked in training.

Squats and lunges are great leg builders, but they target the quadriceps (front of the thigh) much more than the glutes or hamstrings, which are absolutely critical in sprinting faster, throwing faster, or pushing off the mound (pitchers!) faster.

Required Equipment: Sliders

These can be easily performed at home with sliders that only cost a few bucks. They can be found on Amazon. [affiliate link].

These are exercises that we do with every single athlete we train, and they make a world of difference. This exercise is especially great for whole teams or larger groups. The hamstrings are critical to improving sprint speed and reducing the incidences of quad strains and knee injuries.

These are a great one to start implementing right away, and when choosing strength exercises for softball players, thinking about injury prevention should always be at the top of your priorities list.

Start with three sets of 10 repetitions for each exercise 1-2 times per week.

Arm Strength Exercises for Fastpitch

For more training videos, check out my YouTube channel.

Subscribe to my YouTube Channel For More Softball Training

I enjoy teaching, so check out my video tutorials and instruction – it’s made to help players and coaches just like you.

And, try the Early Work Program – built specifically for softball players.

All Recommended Strength Equipment

Check out the list of equipment I recommend below. All are great products that I’ve used and recommend.

BONUS Video #1 – Slow Motion Infield Throwing Technique & Footwork

If your arm strength isn’t as good as you like, watch this YouTube video below.

It delves into the major factors in why some players throw harder than others, and what you can do to improve your throwing speed. It’s about 8 minutes long and definitely worth your time.

I make videos to help softball players improve their throwing, conditioning and mental game. My goal is to take some of the research that the baseball industry is creating and apply it to fastpitch. Some of the best strength exercises for softball have come from other sports, so there’s a lot to learn.

Bonus Video #2: Throwing Mechanics for Catchers

Every catcher needs an arm strong enough to keep runners at bay. If your throwing needs work, check out the video below with seven slow motion examples.

Catching is tough, so work hard on improving your throwing and footwork.

Listen to My Softball Podcast with Tons of Training Advice

The Good Advice softball podcast is a quick easy listen for the softball player, parent or coach!

Want More Softball Training Articles?

My softball training website only website which has a ton of great content. Here are a few articles worth reading right now:

There are more great articles on Snap Softball, so check it out and share it with a friend!

Workouts for Softball – FAQ

Have a question? Read through my answers below and leave a comment!

What are good workouts for softball?

A workout should contain lower and upper body exercises, be safe and yet challenging. Exercises such as the goblet squat, reverse lunge, sliding leg curl, mini band shuffle, mini band monster walk, and TRX row are great exercises for beginners.

What's a good squat exercise for softball?

The goblet squat and front squat are two versions that, though they require good form and coaching, are easy to learn. These exercises are very safe with proper supervision and will have a huge effect on overall body and leg strength.

Workouts for Softball: The 4 Best Exercises to Include