If you are a softball player, you should not neglect weight training. It can help you in many ways: it can make you stronger, it can keep your heart healthy, it can make you more flexible, and it can also boost your self-confidence, which is very important for your mental game.
|6 Effective Weight Training Exercises for Softball Players|
So, weight training is very important for softball players, and you should do it regularly. In this article, we will show you 6 weight training exercises that you can do to improve your performance.
Before you start lifting any weights, you need to warm up your body properly. This will reduce the chance of getting injured, it will improve your blood flow, and it will get your body ready for the intense exercises that are coming.
Warming up for 5-10 minutes is much better than not warming up at all. You can do these exercises to warm up your body:
- Arm Circles: Move your arms in circles, both forward and backward;
- Hip Circles: Move your hips in circles, both clockwise and counter-clockwise;
- Squats: Stand with your feet shoulder-width apart and lower your body until your thighs are parallel to the floor, then stand back up;
- Jumping Jacks: Jump with your feet apart and your arms over your head, then jump back to the starting position;
- Jump Rope: Use a rope to jump over it as fast as you can.
2. Incline Dumbbell Press
The incline dumbbell press is a great exercise that works on your shoulders, chest, and triceps, and makes them stronger.
To do this exercise, you need a bench and two dumbbells. Sit on the bench and set the angle to about 45 degrees. Hold a dumbbell in each hand and lift them over your shoulders. Bend your elbows and lower the dumbbells until they touch your chest, then push them back up to the starting position. Breathe normally and keep your core tight. Do 3 sets of at least 8 repetitions.
3. Single-arm Dumbbell Row
The single-arm dumbbell row is another exercise that requires a bench and two dumbbells. This exercise strengthens your upper-back muscles, as well as your lower-back muscles and your biceps.
To do this exercise, place one arm and one knee on the bench. Hold a dumbbell in your other hand and let it hang down. Pull the dumbbell up to your chest, squeezing your back muscles and keeping your elbow close to your body. Then lower the dumbbell back to the starting position. Don't forget to switch sides and work on both arms!
4. Barbell Deadlift
The barbell deadlift is one of the best exercises for building strength, power, and muscle mass in your lower body. It involves lifting a heavy barbell from the floor with your legs straight while holding the weight above your knees.
To do this exercise, you need a barbell and some weights. Place the barbell on the floor and stand slightly behind it. Stand with your feet shoulder-width apart and bend your knees slightly. Grab the bar with an overhand grip, wider than shoulder-width apart.
Now lift the bar off the floor by straightening your legs and keeping your back straight. Brace your abs and keep your chin neutral. As you lift the bar, breathe out and keep your chest up.
5. Barbell Back Squat
Squats are an excellent exercise to build strength in your legs. They also work on your upper body and core, especially your abs. Squatting can also improve your balance and stability.
The barbell back squat is one of the most effective squats you can do for building strength. It targets your glutes, hamstrings, quadriceps, calves, and upper back.
The barbell back squat is a three-step exercise:
- Step 1: Stand with your feet shoulder-width apart and hold a barbell behind your back on top of your rear shoulder muscles.
- Step 2: Lower yourself by bending your knees as if you were sitting down on a chair. Keep your feet flat on the floor and don't look down.
- Step 3: Stand back up by pushing your knees into the floor and straightening your legs. Squatting correctly is very important for building muscle and strength.
You should always use weights that are appropriate for you. Don't try to lift too much weight that you can't handle safely.
6. Bicep Curls
The last exercise we will show you is the bicep curl. This is a very common exercise for the bicep muscle. To do this exercise, you need two dumbbells, one for each hand. Hold them by your sides and bend your elbows to lift them up.
When the dumbbells are at the top, pause for a second and feel your bicep contract. Then slowly lower the dumbbells and do it again. You can also try different types of bicep curls: concentration curl, hammer curl, incline dumbbell curl, and more.