12 Essential
Components of Your
Softball Strength &
Conditioning Program
Yuhas Performance Training
Tim Yuhas B.S., C.S.C.S., PES, ACSM
Acknowledgements
Mom & Dad, Lisa
WSBCC Organizers and Staff
Strength & Conditioning colleagues Mike
Boyle, Vern Gambetta, Mark Verstegen &
The Athletes Performance AZ staff, John
Pallof, Brijesh Patel, Dave, Ricky, Bob, et
al.
My Athletes
Extenuating Circumstances
Coaching Experience/Knowledge
Facilities
Equipment Available
Budget
Time
# of athletes you can work with at
one time
Goal of the Presentation
Show you 10 simple but effective
training components you can
implement with your team
immediately to reduce injury and
improve performance.
Require minimal equipment and are
cost effective!
Goals of the Program
1. Prevent Injuries While Training
2. Injury Reduction keep your
players in the line-up
3. Improve Performance
From the home office in Old Lyme,
CT..
The Top 10
Components
#1 Soft Tissue/Mobility Work
Improve Tissue Quality (density)
Foam Rolling, The Stick, Tennis,
Lacrosse & Golf balls
Mobility vs. Flexibility
Ankle
Hip
T-Spine
#2 Muscle Activation
Turning the volume up on muscles
that are turned down.
Glutes (max & medius)
Scapular Stabilizers
Hip Flexors
#3 Dynamic Flexibility
Uses the force production of a
muscle and the bodys momentum to
take a joint through the full range of
motion (ROM)
Movement Preparation
No more static stretching (unless
done immediately after soft tissue
work to correct muscle imbalances)
Best bang for the buck
#3 Dynamic Flexibility
Knee Hug Walk
Leg Cradle
Heel-to-Butt Walk
Spidermans
Inch worms
Lunging patterns
#4 Core Strength/Prehab
Core Stability
Stabilityfirst, mobility second
Core Stabilization neuromuscular demand
(bridges, quadruped exercises)
Rotary Training (or anti-Rotary) -
Landmines, PB Rollouts, Cable Push/Pull,
Cable Chopping/Lifting
Prehab
RotatorCuff (Y,T,W,L; Push/Pull Series),
Grip Strength work
Strength Work
What is Strength?
The ability to produce force
GET YOUR ATHLETES STRONG!
Train Movements not muscles
1. Hip Dominant
2. Knee Dominant
3. Horizontal & Vertical Pulling
4. Horizontal & Vertical Pushing
#5 1L Hamstring Exercises
Train the glutes and hammies the way
they are used in real life
Bent Leg Hip Extension
Glute Bridging Progressions
Straight Leg Hip Extension
One Leg Straight leg Deadlift ( SLDL)
#6 - 1L Knee Dominant Exercises
Single Leg Strength Exercises
Split Squats
1L Bench Squats
1L Squats
Lunges (stationary & moving)
#7 Horizontal Pushing
Horizontal Pushing
Extremely important for shoulder
girdle health.
Push-ups, (variations), Alt. DB presses,
Benching (special bar)
#8 Horizontal Pulling
Also very important for the health of
the shoulder complex
Probably the most important upper
body exercises!
Rowing DB Rows, Inverted rows,
Cable rows
Power Training
What is Power?
The ability to produce Strength
(force) quickly
Speed Strength
The Rate of Force Production
#9 Upper Body Power Training
Medicine Ball Throws
Olympic lifting for the trunk
Rotational MB Throws are the key to
developing torso power
#10 Lower Body Power
Plyometrics (jump training)
Stability First teach them to land
Properly
Usually Butchered
Follow proper Progressions
True plyometrics is end stage
#11 Interval Work
Fitness Levels/work capacity
Sprint work
Shuttles (25 yard course)
Airdynes, Slideboards
Distance Running is counter
productive (if you train slow you will
be slow)
#12 Good Nutrition
Teach Your Athletes to Eat Better
Proper Nutrition is vital and not
emphasized enough
Get them to eat every 3 hours
nutrition logs
BREAKFAST!!!!!!!!!!!!
Post workout/practice/game shakes
Lead by example
Review
1. Self massage/Mobility work
2. Activation Drills
3. Dynamic Flexibility
4. Core Stability/Prehab Exercises
5. 1L Hamstring Strength Exercises
6. 1L Knee Dominant Strength Exercises
7. Horizontal Pushing exercises
8. Horizontal Rowing Exercises
9. Lower Body Power Exercises
10. Upper Body Power Exercises
11. Interval Training
12. Proper Nutrition
Conclusion/Questions
Thank You!