What are the best weight training exercises for women softball players?
87403
Squat, leg curl, torso twist, flye, wrist curl, cable row, and cable internal rotation.
197013
Key to success in baseball is strength, speed, and flexibility.\n\nWeight training is good, but don't overdo it. As you gain muscle mass, you could lose speed and flexibility.\n\nThere are any number of good core training exercises that can develop both your strength and your flexibility.\n\nA good exercise to develop speed is a sort of suicide drill. Start at first base and run backwards toward second base. Walk back to first base and start again. Start with maybe thirty reps of this exercise and gradually increase as you improve. Also, do some running roadwork or other aerobic exercise to build endurance.\n\nYou may want to consult with your coach to develop a more specific program, and as has been said before, be sure to stretch before and after your workouts and stay hydrated.\n\nHope this helps!
649491
For speed, do calf raises. All you need to do is stand on stairs with your heels dangling off the edge. Do 3 sets, starting at 25 a set and working your way to 50. This will also improve your quickness and jumping. \n\nFor balance, try doing squats and situps. Situps will improve your core strength and help stabilize you.\n\nFor hand eye coordination practice playing catch.\n\nAnother fun way to do all of these at once is to play tennis. Even without a partner, hitting against a wall will improve all three areas.\n\nGood luck.
911661
do some weights \nPower Clean \nPower Snatch \nBench Press \nBack Squats \nSit Ups \nDeadlift \nShoulder Press \nChest Press \nLat Pull downs \nLower Back Extensions \nTricep Press \nStanding one leg Calf Raise \nBicep Curls \nStanding Leg Curls \nSeated leg extensions\nLeg Press \n\n 75-85% of max lift\n sets of 3-5 repetitions. \nHigh Jump Drills\n2 × 20m walking - lifting the heel and stretching the ankle quickly. Walk back to recover. \n2 × 20m bouncing ankle extension \n2 × 20m bounding arm drill \n5 × 3 or 5 stride vertical jump drill (ankle extension, free knee drive, arm action) \nThree stride practice jumps, concentrating on specific body parts (5 to 10 jumps). \n\nand maybe this workout\n\n Monday \nCore(Upper body,abs, back) stability work\n3 x 30m sprint drills\nHigh Jump drills\n3 x 300m\nWeight training \n\nTuesday \nCore Stability work.\n3 x 30m sprint drills\n3 x 3 x (100m, 50m, 100m) tempo runs \n\nWed\nRest\n\nThursday \nCore Stability work\n3 x 30m sprint drills\nHigh Jump drills\n6 x 50m \nWeight training \n\nFriday \nCore Stability work\n3 x 30m sprint drills\nHigh Jump drills\n6 x 200m \n\nSaturday \nCore Stability work\n10 x 150m\nWeight training \n\n Sun\nRest\n\n\nDynamic Warm up\n- Med balls and Plyometrics \n Conditioning Circuits\n- Short Hills\n- Weight training \n1-2 Approach Drills\n- 3-6 Scissors approaches\n- Jump from 5 steps or jog in 5 step
60669
daily stretching, light weight workout, daily runing\nlay off the junk food, get plenty of sleep, find someone to take some pitches from you. start slow 25 or so build up your endurance, work on location of pitches and variance of speed.
454164
Look at LHJ.com, it has some exercises on the website.  Start off by using light weights, then gradually go to heavier.  I'm using 5# weights, but you may want to go lighter.
295037
Uplift Breasts and Tone Underarms\n\n\nWant to uplift your breasts and tighten and tone the back of your arms? This article will help you to have firmer breasts and more beautiful arms. Do these exercises daily for best results and you'll see changes very quickly. \n\nUse 1-10 pound weights, depending on your level of strength. If you've never lifted weights before, start with l pound. You can even use cans of food, but they're a little harder to hold onto.\n\nRemember to breathe throughout any workout. Quality is more important than quantity, so go slow, don't swing your arms and be sure to keep your back straight and your tummy tucked in as you breathe through each exercise.\n\nLie on your back on the floor. \n\nYou can also complete all of these exercises on an exercise ball, which has the advantage of also toning your abs and thighs at the same time as you work to stay on the ball.\n\nChest Fly to Uplift Breasts \n\nThis exercise works the pectorals (chest muscles). While lying on your back on the floor, hold a weight in each hand, keep arms straight out to the side and bring them up to your head almost to ears. Keep your neck relaxed as you work. Take the weights down and then back up. Will give your breasts an uplifted look. Keep breathing as you complete up to 20. Work up to this number over time. \n\nLats Workout to Uplift Breasts and Tone Arms.\n\nStill lying on your back, hold the two weights together above you, arms extended. Bring them behind your head toward the floor, then straight up to about chest level while pulling. You should feel this in the muscles right under your arms in the outside of the shoulders and upper back.\n\nOverhead Presses to Tone Arms, Firm Chest and Shoulders.\n\nSit up. Bend your elbows and push the weights up until arms are straight on each side of the head. Firms chest, shoulders and arms. Keep back straight and tummy in. Work up to 20. Make each one beautiful. \n\n\nLateral Raise Tone Arms and Chest.\n\nSitting up nice and tall, back straight, abs pulled in, arms straight, pull them up from the side to a little above your shoulders. Work up to 10. Last one, hold in the elevated position and let the arms come down very slowly in an isometric hold. Keep breathing throughout.\n\nArm toner.\n\nSit on ball or chair lean forward, pick elbows up behind you and release them. Works on arms and shoulders. Keep back straight and abs pulled in, breathe through each one. Work up to 15. N\n\nTriceps Kick-Back to Firm Flabby Underarms.\n\nWhile still sitting, and leaning slightly forward, keep your arms behind you. Extend from bent elbows to straight arms, (push hard) and then release arms. Work up to 15. Upper arms stay straight, only bend at the elbows. Breathe, keep back straight. No more flabby arms as you tone and trim the triceps (back of arms).
386630
Run, you can build your wind and Lung capacity before summer Practice and it will continue to grow during practice. Also doing agility drill like 3 cone drill and the L drill will increase your agility on defense and your route running capability at tight end. The most beneficial work out for a football player- Core Workouts and for goodness sake stay off the ground, you don't use your core in football like you do when you do sit-ups. Standing Medicine ball chest pass and medicine ball granny throw like shooting a basket ball granny style but straight up, both will strengthen your core and help you take on blockers and make the big hit.
234395
1) Yoga\n2) Kickboxing (sparring optional)\n3) Power Cleans w/ light weight (and a coach to help you)\n4) Push ups, Lunges, and abdominal exercises (core work too)\n5) Jump rope!\netc.
711204
1st Weight room\n2nd Running\n3rd Cross training\n \nDo strength training such as squats and leg press and bench press etc.\nRun for distance and intervals (also do fartliks)\nFinally for some xcitemtne swim or play basketball for fun and to help balance your body
818048
sportsworkout.com\n\nhttp://sportsworkout.com/The-Ultimate-Guide-to-Weight-Training-for-Volleyball-p-128.html\n\nThe Ultimate Guide to Weight Training for Volleyball is the most comprehensive and up to date volleyball-specific training guide in the world. It contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round volleyball-specific weight-training programs guaranteed to improve your performance and get you results.\n\nNo other volleyball book to date has been so well designed, so easy to use, and so committed to weight training. This book takes you from the off-season to the in-season, and is loaded with dozens of tips and pointers to help you maximize your training and improve your performance. Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you too can Maximize Your Athletic Potential!\n\nAbout the Author\n\nRob Price has helped tens of thousands of athletes all over the world achieve their strength & conditioning goals. He is a first class certified personal trainer and a former fitness consultant at the University of Wisconsin. He is also a former national weight lifting champion and current state bench press record holder. Rob is also a contributing author to OnFitness magazine and is the founder and head trainer of SportsWorkout.com’s sport-specific online e-training program.
1008833
Wow, I am not an expert in any way, but I will share what I do know.\n\nI played league softball for 5 years  when I was growing up. I take it from your description that you, like me, are a righty and bat that way as well. I had a hard time, too, because I was bigger than a lot of the girls I was playing with, and I could really whack the ball, but it always went deep into left field. The center fielder would move into left, and between the two of them, they usually managed to catch my ball neatly before it ever got close to the ground. I was really frustrated by it, and my coach taught me some tricks. It took me a while to get them down, but after I did, I was able to better control where I hit the ball with a few small adjustments.\n\nOne of the first things he taught me was to change where and how I stood in the batter's box. I know it's a small space, so we all tend to stand in the middle of it. He had me stand as far forward (toward the pitcher) and as far back (toward my back, so away from the first baseline) as possible, and also to angle my body slightly so I was tilted more toward first base than toward the pitcher's mound. It was an awkward stance, and I often sacrificed power for placement, but it seemed to work. My feet ended up on more of a diagonal line in the box than a straight line.\n\nHe also taught me to swing a little bit earlier. That was really hard, as it took me a long time to get my timing down so I could get a really good solid hit, and changing my timing ended up with a lot of fouls and strikes in practice. I never did master getting a good solid powerful hit, at least not as good a hit as a sweetie to left field, but again, it was a tradeoff between power and placement. I think if I had worked at it longer and harder, I would naturally have learned over time to transfer my power into the new stance and timing so I could get a really good deep field hit.  Along with swinging a bit earlier, he had me drop my right elbow a little bit. I think that part was just to help a little with the timing.\n\nThe final thing he did, and the thing that helped me the most, was he had me practice hitting that way until I was ready to drop. Because of my size, my hitting was really important. We had entire practices where I did nothing but practice batting. He had me stand facing a batter's cage, and my best friend stood off the side and tossed balls to me. My goal was to hit the ball so it hit the cage right between the center and the right edge of the back panel. He actually put pieces of paper up for me to hit. Learning to hit the ball there equated to me hitting considerably right of center, but not so far right that it went to the right fielder.\n\nThe great thing about the techniques he taught me was that I could choose to place the ball depending on the situation. I was not the best player by any means, but I did have a reputation for hitting deep into left field, and the center fielder would move left quite a bit to help cover there. That left a big hole out in the right part of center field, and that was my target area.\n\nI am not the worlds greatest softball player by any means, but I still hope this will help you in some way :)
598906
It depends on what you are looking for. Cardio - walking, running aerobic tapes.  Strength - bodyweight exercises such as push ups, lunges, chair dips can help.  Flexibility - yoga/pilates tapes are great.
944626
speed - run up and down your team stadium. use leg weights if u can get em.\n\nsize - stick to the 4 food groups with plenty of fatless meats. learn multiple weight lifting exercises from your coaches since your probably in your offseason.\n\nits gonna take a LOT of commitment. alternate days working out cardio one then weights then cardio and so forth mon - sat.
489241
Strength training - push your self where you are almost out of breathe and hold. next week add more weight and do less reps. Then jog through your neighborhood, find a hill sprint up and then job back down but never fully recover.
1149811
Your power? I recommend working out with weights. You'll get muscle development, a surge of hormones, and increased endurance. You'll rock her world.
948188
Basic weight lifting will help a lot.  I was a runner for years in the past, and I removed literally minutes to my times by incorporating resistance training.  Concentrate on core exercises like bench press, squats, deadlifts and dips.  Core exercises develop multiple muscle groups at once and maximize your strength training.\n\nAlso, there is a type of workout called pliametrics.  This involves moves that will increase things like vertical jump, power, and quickness.  They are things like bench jumping with a medicine ball, leaps, etc..  These exercises are geared specifically toward athletic activity.  Just do a search on pliametrics and you should be able to find websites with instructions.  Also, if you can afford it, a personal trainer can help, especially when starting out.