Training Tips for Baseball and Softball Season

By now, all us softball and baseball fans are just itching to go outside and throw the ball around. However, in most of the U.S., it's still too cold outside and, in many places, there is still snow on the ground. Here in the Midwest, where I live, there's been snow on the ground since the first of November. It was almost gone yesterday, however, even as I write this, another fine dusting of powder is falling and, as I walked home, it only took about 47 seconds for my ears to freeze. Did I mention it was 40 degrees outside for a good share of the day?

But the calendar says that softball season is supposed to start any minute and this weather is just killing me. I have cabin fever so badly, I don't think that I can wait a whole lot longer. Now, I've coached softball for several years now and, since I've started coaching, this time of year always makes me antsy. I just can't wait to pull out the glove, start swinging that bat. I just know that long, hot, humid summer afternoons filled dusty cleats, long bus rides, raspberries and sunflower seeds are just around the corner.

My daughter is an awesome high-school catcher. She's in the same boat I am right now. She can't wait to get out and start playing. But, alas, I don't coach her team so I can afford to let my bias show when bragging about my daughter. However, I can give her some good tips on how to get her edge back before getting on the field.

Hopefully these little tips will help you or your softball or baseball player. Most of these exercises are geared for the younger player and take place in the garage, so first go buy a space heater, then start thinking spring!

To Develop the Throwing Arm: Purchase a set of rubber workout bands. Take one end and tie it to the doorknob of a closed door. With your back to the door, take the other end in your throwing hand. Place your feet in your throwing stance far enough away from the door to provide moderate resistance with the workout band. Start with your throwing hand behind your head and slowly mimic your throw (don't forget to use legs, hips and shoulders), pulling the band away from the door. This activity builds strength and provides muscle memory. Just make sure that your band is tied securely so it doesn't come loose from the doorknob and spring back at you!

To Develop the Swing and Batting Accuracy: Clear out space in your garage for this one! Set up a tee and wiffle ball. On a workbench or other solid surface, line up empty milk containers. Hit the ball and try to knock over all the containers.

Practice Shagging Grounders: Gonna have to go out to the garage for this one, too. Get a tennis ball and throw it up against the inside of the garage door. Catch it in your glove as it comes back to you. Repeat.

Practice Pitching: Take some duct tape or masking tape and tape a rectangle measuring 24 inches high by 18 inches wide to the back of the garage door. Make the bottom of your rectangle approximately 20 inches from the floor. Stand back 15 feet and practice pitching by throwing bean bags. If you have to stand closer, make your target smaller and higher from the floor. It doesn't matter if you throw bean bags or a ball. Really, you want to be thinking about form, about precision, about building muscle memory.

To Develop Strength: It's never too early to do stretching exercises indoors, lift dumbbells, do lunges, push-ups, etc. Start working on your core (abdomen and back) now to reduce the risk of injury later in the season. Twisting injuries do happen, especially to softball pitchers and batters. Buld those muscles now with abdominal crunches, side planks and "Superman"s so you don't injure yourself later.

To do an abdominal crunch properly, put your feet on a wall so your knees are at a 90 degree angle. Rest your hands on your chest or abdomen, never behind your neck. Using your abdominal muscles, lift your shoulders off the floor. Count to three, then gently release your abdominal muscles and lower your shoulders back to the floor. Repeat.

To do a side plank properly, lie on your side on the floor. Raise your upper body off the floor by pressing one hand into the floor and straightening your arm. Then, lift your hip off the floor. With your other hand, reach for the ceiling. Your spine and legs should be in alignment pointing up toward the corner of the cieling and your arms should be in alignment pointing at the opposite corner. Your body should look like a cross turned on it's side. Hold this pose to the count of ten and gently lower your free arm and your hip to the floor. Repeat.

To do a "Superman" properly, lie face down on the floor with your arms extended in front of your head. Gently lift your arms and legs off the floor, so the only part of your body touching the floor should be your belly. You should look like Superman in flight. Hold this pose to the count of ten, then gently lower your extremities back to the floor.

Hopefully, these little hints and tips will help you or the softball player you love. Remember, it's OK to encourage; it's OK to empower, it is not OK to force your kid to get better before he or she even has the fundamental skills of playing the game. You are supposed to be your child's biggest fan. Make sure they understand you really are. Be very liberal with the ice cream after games and gush about the great game they had. If they screwed up, they already know it, believe me. They don't want to hear about how you're going to make them catch grounders all week because they missed one during the game. Let the coaches do their jobs. Just enable your player to succeed without being overpowering or overbearing.

Your child will thank you for it in the long run.