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What are some drills that will help my softball conditioning?

When designing a softball conditioning program there are two different goals to keep in mind.  The first is general conditioning.  Because the games and the season can be long, you need to be able to stay focused and ready at any time to react to a ball or to sprint around the bases.  Longer, steady-state (low intensity) training will help with the aerobic base while some one-minute intervals will help build cardio strength.  Once you have developed this strong cardiovascular base, then you can do more sport-specific drills to help with speed and prepare your body to create power quickly.  Pickup drills will help with reaction and coordination while adding the sprint for conditioning.  To perform these drills, a player should react to ten balls bounced to them as they move in a lateral shuffle, at close range, and have them toss the balls back to the coach before sprinting sixty yards.  The players will return and repeat the drill up to ten times.  Practice sprint drills that focus on base running.  The player sprints from home to second as if they hit a double or have them steal second base to work on power and base running skills.  Repeat the drills with little rest to promote fatigue as if they are in the later innings of a game.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.