Throw Farther, Swing Less, Build Power
Hey softballers!
Are you looking for ways to increase your throwing distance? Then you're in luck! In our latest chalk talk, we covered three exercises that can help you achieve that goal (IF you do them every day for a month!) Also below are my guidance for over-swinging, and my Top Tip to improve throwing and hitting power.
The “Throw Farther” Workout Routine
Repeat the "Throw Farther" circuit 4 times. Do the workout every day for a month for maximum results.
Warm Up
Start with a Jumping Split Squat with Rotation for 30 seconds to engage your glutes and opposite side core.
Med Ball Slam
Move on to a rotational med ball slam, focusing on loading through the rotational pattern in a way that works your core, the powerhouse behind your throw. Do 15 reps on each side. Remember that working on symmetry keeps us out of pain.
Resisted Band Throw
Finally, finish with a resisted band throw. This exercise is a great alternative to weighted ball throws as it doesn't put stress on your shoulder while still loading through your throwing pattern. Do 15 reps on each side.
Repeat this circuit four times.
Check out the videos below for additional challenges and med ball variations.
Diagonal Overhead Medball Toss
Swinging. How Much Is Too Much?
But what about swinging? When it comes to hitting, it's not about the quantity of swings but the quality. My advice is to work on your swing in small, frequent sessions to avoid fatigue and bad habits. One really good swing with great contact can make all the difference in the game!
#1 Thing To Improve Your Throwing And Hitting Power
80% of your rotational power comes from your core, so let's work on that. Try planking!
The mistake everyone makes is they try to plank for as long as possible. We're not training for a planking marathon here! We want POWER.
The goal is to create so much midline tension that you fatigue as quickly as possible. Check out the video for tips on how to plank for longer, and if you're feeling adventurous, try adding presses while maintaining the plank.
Let's do this, girls! 💪
