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5 Softball Conditioning Drills

By Marc Dagenais

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Published: 16Mar2009
Word count: 940
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When it comes to softball conditioning, a lot of players tend to think it's not so important or might realize the importance of it but not be willing to do what it takes to ensure that they are in top shape. Therefore, players need to start considering the conditioning aspect of their sport as something that needs to be looked after a lot more closely from now on before it really ends up hurting them in the long run. If you want to know how you can start on your softball conditioning right away, you should consider doing drills. There exists a lot of softball drills that have a conditioning element to it and this article lists some of these drills. So basically, a good start to working on your softball conditioning is through these following fastpitch softball drills:

Drill 1 - Five-Ball Drill

Purpose: To practice footwork and releasing the ball quickly for the throw. There is an intense conditioning element that is a part of this drill for infielders.

Procedure: This drill can be used with any of the infielders in a lot of different situations. For each position, place five balls in a line in an area where that player will likely field balls. A good example is, to help the third baseman practice fielding bunts, set up five balls in a line extending from the foul line toward the pitcher's mound which is around 10 feet away from home plate, where the fielder would pick them up for a bunt. The third baseman starts in her normal ready position and depth, then runs to surround the first ball and throws it to first. She then runs back to her starting position and quickly turns back to field the next ball. Repeat until the fielder throws all five balls. Place the balls in similar areas for the first baseman and catcher. For middle infielders, place the balls to one side of each player and have them practice their throws to each of the bases. Each player fields and throws two sets of five balls placed in slightly different locations.

Drill 2 - Run the Ball to First

Purpose: This drill for softball pitchers is to recognize when to run the ball and toss it to first base instead of throwing it to first base. This is a skill that's normally used when no one is on base, and the batter's not a slapper.

Procedure: The pitchers line up at mound area. The coach is at home plate, and another pitcher or player receives the throws at first base. The pitcher starts with a windup without a ball, and the fungoer hits balls directly at the pitcher or to the first base side of the mound. When the ball is hit hard right back to the pitcher and no one is on base, the pitcher has time to run toward first base and toss it to the first baseman. She fields the ball first, then turns and runs toward first base. At the same times, she takes the ball out of her glove with the palm of her hand behind the ball. When the pitcher gets a few feet from first base, she tosses the ball underhand to the first base receiver. Hit 10-15 balls at each pitcher.

Drill 3 - Blocking Balls

Purpose: To practice blocking low pitches or balls in the dirt. This is a key skill drill for catchers, with the benefit of providing a good conditioning element as well.

Procedure: Catchers can work with another catcher or a coach serving as a tosser. The catcher, in full gear, starts in the ready position for receiving a pitch. The tosser stands around 20 feet in front of her. The tosser begins by throwing a ball in the dirt (or on ground if working inside) directly at the catcher. The catcher should drop to both knees as her glove drops, palms up, directly between her legs. At the same time, she should drop the chin to the chest and round the shoulders, creating an enclosure. The ball should always stay in front of the catcher. Each catcher blocks two sets of 5 or 10 balls.

Drill 4 - Ten-Ball Drill

Purpose: To improve concentration and practice higher repetitions in fielding fly balls. This drill also supplies a strong conditioning element.

Procedure: One outfielder is up at a time in any space that's free. A coach or player hitting or tossing balls faces the fielder. The hitter has a minimum of 10 balls ready. Another player is helpful to hand the fungoer the balls; the other outfielders waiting for their turns can be used in this role. Hit fly balls to a fielder in succession, giving the fielder just enough time to catch the ball and toss it out the way immediately before fielding the next hit. Hit a combination of short, easy fly balls and long fly balls to both sides of the fielder. Hit the fielder 10 balls in a row then switch players. Do two sets of 10 for each player.

Drill 5 - Fielding Batting Practice

Purpose: To get a defensive, gamelike workout in a routine batting practice. This drill also provides baserunning practice and conditioning for runners.

Procedure: Place a defensive team in the field and have a pitcher pitch to one or more hitters at the plate. The defense plays out all hits just like they would if it were a game. Have the runners on bases as desired, and have base runners run as if they would in an actual game, practicing their baserunning at the same time. Continue until all of the hitters have batted, switching with the fielders if desired.

Marc Dagenais is a softball strength coach that consults with players and teams and helps them become quicker, throw with more force and hit the ball harder. Get a FREE copy of my report on the Softball's 10 Deadliest Training Mistakes at: http://www.softballperformance.com/conditioning

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