| Softball Conditioning for 7-Inning Strength
Provided By: Stack.com
 Softball conditioning can include plyometric and agility workouts for power and quickness and tempo runs to improve aerobic fitness and aid recovery. But it's also important to include workouts for speed endurance with active recovery. Some might argue that this is not needed because of the short, explosive nature of softball and its extended rest periods. But providing constant movement with limited rest helps improve players' fitness overall and burnishes their skills on the field. Use this workout as a "secret" end-of-practice softball conditioning drill to improve full-game performance. It combines 30 yards of repeated sprints with short, active recovery. The setup mirrors actual play: running quickly, returning to the original position and resting for a short time before the next sprint. Softball Conditioning Sprint Drill Required equipment: Two sets of cones, one to mark the starting line and the other at the 30-yard mark. Test parameters: Begin at the starting line. Sprint to the 30-yard mark. Rest for 35 seconds. Jog back to the starting line and begin the next sprint. If you return to the starting line before the 35 seconds are up, take additional time to rest without moving. This allows for an adequate work-to-rest ratio and prevents lactic-acid buildup in the muscles (unless you are in poor shape). Speed: The time limit for the 30-yard sprints is based upon your best overall 30-yard sprint time (recorded in a separate session). Each player should complete her 30-yards in no less time than her best 30 time plus 10 percent. For example, if a player runs her best 30-yard sprint in 4 seconds, she must complete each sprint in less than 4.4 seconds.
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Softball Conditioning for 7-Inning Strength
