If you\u2019re a softball player, you probably spend most of your time in the field or the gym. But, since the pandemic has made us spend time in our homes more often than usual, or if you maybe sometimes don’t feel like going to the gym that doesn’t mean that you can’t still get in shape.<\/p>\n
With the following exercises, you will be to get stronger and build your core at home with very little to no equipment needed.<\/p>\n
Let’s get into it.<\/p>\n<\/div><\/div><\/div>
Softball Workouts At Home – Which Exercises Are The Best?<\/h2><\/span><\/div><\/div><\/div>![\"Woman](\"https:\/\/www.allaboutfastpitch.com\/wp-content\/uploads\/2022\/02\/woman-stretching-1.jpg\" "\\"woman-stretching\\"")
<\/span><\/div>It is extremely important for softball players to develop core, upper body, and leg strength. These 5 exercises will focus on those areas.<\/p>\n
Some of the following exercises have variations that are a bit harder than their “standard” versions and are not recommended for absolute beginners because they may cause injury.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
<\/div><\/div><\/span>1. Push-Ups – Upper Body<\/h3><\/span><\/div><\/div><\/div>![\"\"](\"https:\/\/www.allaboutfastpitch.com\/wp-content\/uploads\/2022\/02\/woman-push-up.jpg\" "\\"woman-push-up\\"")
<\/span><\/div>Engaging your upper body muscles like the chest, shoulders, and triceps (depending on the variation), push-ups are an excellent exercise that you can do without any equipment. There are many variations to this exercise, but now we will explain how to do the standard one. If you are interested, check the different variations here<\/a>.<\/p>\nYou want to be able to do push-ups in order to increase your strength and endurance and also build muscle mass and tone your body.<\/p>\n
How to do standard push-ups:<\/p>\n
\n- Get in a plank position, with your palms firmly on the ground, and core tight. Your neck should be in a neutral position.<\/li>\n
- Lower yourself until you can nearly touch the floor with your chest. When you lower yourself, your elbows should bend.<\/li>\n
- After you lower yourself, push yourself back up.<\/li>\n
- Keep a tight core and a straight back during the duration of the push-up<\/li>\n
- Do at least 10 reps for 3 sets.<\/li>\n<\/ul>\n
Upper body work done consistently at home builds the foundation for a faster, more controlled swing \u2014 and a balanced bat<\/a> is what makes that speed count at the plate.<\/p>\n<\/div><\/div><\/div><\/div><\/div>![\"\"](\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27728%27%20height%3D%2790%27%20viewBox%3D%270%200%20728%2090%27%3E%3Crect%20width%3D%27728%27%20height%3D%2790%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\")
<\/a><\/div><\/div><\/div><\/div><\/div><\/div><\/span>2. Hammer Curls – Biceps and Forearm<\/h3><\/span><\/div><\/div><\/div>![\"\"](\"https:\/\/www.allaboutfastpitch.com\/wp-content\/uploads\/2022\/02\/pair-of-dumbbells.jpg\" "\\"pair-of-dumbbells\\"")
<\/span><\/div>Hammer Curls are an exercise that is a variation of the traditional bicep curls and they target the biceps and forearm. For this exercise, you will need a dumbbell.<\/p>\n
How to do hammer curls:<\/p>\n
\n- Sit on an armless chair or a bench (if you have one). You can also do the hammer curls while standing.<\/li>\n
- Take a dumbbell in each hand.<\/li>\n
- The dumbbells should be on your sides.<\/li>\n
- Grab them by the top.<\/li>\n
- Before starting to lift the dumbbells, make sure to keep your shoulders back.<\/li>\n
- Now when you have the correct posture, curl the dumbbells upward until the dumbbells are very near to your shoulders. Remember to squeeze the biceps when you curl the dumbbell.<\/li>\n
- Before starting to lower the dumbbell, stop and wait for a second or two.<\/li>\n<\/ul>\n
Required equipment<\/strong><\/p>\n\n- Dumbbells<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div>
![\"\"](\"https:\/\/www.allaboutfastpitch.com\/wp-content\/uploads\/2022\/02\/tru-grit-hex-elite-dumbbells-20-lbs.jpg\" "\\"tru-grit-hex-elite-dumbbells-20-lbs\\"")
<\/span><\/div><\/div><\/div>Tru Grit – 20-lb Hex Elite Dumbbell<\/strong><\/p>\nMade from high-quality materials and having a design that stops the dumbbells from rolling around, Tru Grit Hex Elite Dumbells are a must-have in your home gym. Quality dumbbells must have a good grip, and this is where these ones excel.<\/p>\n<\/div>
<\/i>Check Best Price<\/span><\/a><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>3. High Plank – Core<\/h3><\/span><\/div><\/div><\/div>![\"Woman](\"https:\/\/www.allaboutfastpitch.com\/wp-content\/uploads\/2022\/02\/woman-high-plank.jpg\" "\\"woman-high-plank\\"")
<\/span><\/div>Not only that the high plank<\/a> is amazing for your core strength, but it also improves your posture. Although this exercise may look easy to do, there are many common mistakes that people make. Some of these include the dropping of the head and not keeping a straight back. These mistakes will mess up your progress and may cause an injury.<\/p>\nSo, keeping a good posture is essential. Here is how to properly do a high plank:<\/p>\n
\n- Begin on all fours, with your toes and hands firmly on the ground.<\/li>\n
- Your hands should be positioned just a bit over shoulder-width.<\/li>\n
- Keep your glutes tight, your back straight, and don’t drop your head. This is extremely important.<\/li>\n
- Keep this position for at least 30 seconds and increase it over time as you get stronger.<\/li>\n<\/ul>\n
If you want to improve your rotational power, our detailed guide<\/a> on increasing bat speed in softball clearly explains how each muscle group contributes to swing velocity.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
<\/span><\/div>It is extremely important for softball players to develop core, upper body, and leg strength. These 5 exercises will focus on those areas.<\/p>\n
Some of the following exercises have variations that are a bit harder than their “standard” versions and are not recommended for absolute beginners because they may cause injury.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
1. Push-Ups – Upper Body<\/h3><\/span><\/div><\/div><\/div><\/span><\/div>Engaging your upper body muscles like the chest, shoulders, and triceps (depending on the variation), push-ups are an excellent exercise that you can do without any equipment. There are many variations to this exercise, but now we will explain how to do the standard one. If you are interested, check the different variations here<\/a>.<\/p>\nYou want to be able to do push-ups in order to increase your strength and endurance and also build muscle mass and tone your body.<\/p>\n
How to do standard push-ups:<\/p>\n
\n- Get in a plank position, with your palms firmly on the ground, and core tight. Your neck should be in a neutral position.<\/li>\n
- Lower yourself until you can nearly touch the floor with your chest. When you lower yourself, your elbows should bend.<\/li>\n
- After you lower yourself, push yourself back up.<\/li>\n
- Keep a tight core and a straight back during the duration of the push-up<\/li>\n
- Do at least 10 reps for 3 sets.<\/li>\n<\/ul>\n
Upper body work done consistently at home builds the foundation for a faster, more controlled swing \u2014 and a balanced bat<\/a> is what makes that speed count at the plate.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/div><\/div><\/span>2. Hammer Curls – Biceps and Forearm<\/h3><\/span><\/div><\/div><\/div><\/span><\/div>Hammer Curls are an exercise that is a variation of the traditional bicep curls and they target the biceps and forearm. For this exercise, you will need a dumbbell.<\/p>\n
How to do hammer curls:<\/p>\n
\n- Sit on an armless chair or a bench (if you have one). You can also do the hammer curls while standing.<\/li>\n
- Take a dumbbell in each hand.<\/li>\n
- The dumbbells should be on your sides.<\/li>\n
- Grab them by the top.<\/li>\n
- Before starting to lift the dumbbells, make sure to keep your shoulders back.<\/li>\n
- Now when you have the correct posture, curl the dumbbells upward until the dumbbells are very near to your shoulders. Remember to squeeze the biceps when you curl the dumbbell.<\/li>\n
- Before starting to lower the dumbbell, stop and wait for a second or two.<\/li>\n<\/ul>\n
Required equipment<\/strong><\/p>\n\n- Dumbbells<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span><\/div><\/div><\/div>
Tru Grit – 20-lb Hex Elite Dumbbell<\/strong><\/p>\nMade from high-quality materials and having a design that stops the dumbbells from rolling around, Tru Grit Hex Elite Dumbells are a must-have in your home gym. Quality dumbbells must have a good grip, and this is where these ones excel.<\/p>\n<\/div>
<\/i>Check Best Price<\/span><\/a><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>3. High Plank – Core<\/h3><\/span><\/div><\/div><\/div><\/span><\/div>Not only that the high plank<\/a> is amazing for your core strength, but it also improves your posture. Although this exercise may look easy to do, there are many common mistakes that people make. Some of these include the dropping of the head and not keeping a straight back. These mistakes will mess up your progress and may cause an injury.<\/p>\nSo, keeping a good posture is essential. Here is how to properly do a high plank:<\/p>\n
\n- Begin on all fours, with your toes and hands firmly on the ground.<\/li>\n
- Your hands should be positioned just a bit over shoulder-width.<\/li>\n
- Keep your glutes tight, your back straight, and don’t drop your head. This is extremely important.<\/li>\n
- Keep this position for at least 30 seconds and increase it over time as you get stronger.<\/li>\n<\/ul>\n
If you want to improve your rotational power, our detailed guide<\/a> on increasing bat speed in softball clearly explains how each muscle group contributes to swing velocity.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
<\/span><\/div>Engaging your upper body muscles like the chest, shoulders, and triceps (depending on the variation), push-ups are an excellent exercise that you can do without any equipment. There are many variations to this exercise, but now we will explain how to do the standard one. If you are interested, check the different variations here<\/a>.<\/p>\n You want to be able to do push-ups in order to increase your strength and endurance and also build muscle mass and tone your body.<\/p>\n How to do standard push-ups:<\/p>\n Upper body work done consistently at home builds the foundation for a faster, more controlled swing \u2014 and a balanced bat<\/a> is what makes that speed count at the plate.<\/p>\n<\/div><\/div><\/div><\/div><\/div> Hammer Curls are an exercise that is a variation of the traditional bicep curls and they target the biceps and forearm. For this exercise, you will need a dumbbell.<\/p>\n How to do hammer curls:<\/p>\n Required equipment<\/strong><\/p>\n Tru Grit – 20-lb Hex Elite Dumbbell<\/strong><\/p>\n Made from high-quality materials and having a design that stops the dumbbells from rolling around, Tru Grit Hex Elite Dumbells are a must-have in your home gym. Quality dumbbells must have a good grip, and this is where these ones excel.<\/p>\n<\/div> Not only that the high plank<\/a> is amazing for your core strength, but it also improves your posture. Although this exercise may look easy to do, there are many common mistakes that people make. Some of these include the dropping of the head and not keeping a straight back. These mistakes will mess up your progress and may cause an injury.<\/p>\n So, keeping a good posture is essential. Here is how to properly do a high plank:<\/p>\n If you want to improve your rotational power, our detailed guide<\/a> on increasing bat speed in softball clearly explains how each muscle group contributes to swing velocity.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n
<\/a><\/div><\/div><\/div><\/div>
2. Hammer Curls – Biceps and Forearm<\/h3><\/span>
<\/span><\/div>\n
\n
<\/span><\/div><\/div><\/div>3. High Plank – Core<\/h3><\/span>
<\/span><\/div>\n
![\"\"](\"https:\/\/www.allaboutfastpitch.com\/wp-content\/uploads\/2022\/02\/woman-crunch.jpg\" "\\"woman-crunch\\"")
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