Dramatically Improve Your Softball Game With These Sport Specific Exercises

Dramatically Improve Your Softball Game With These Sport Specific Exercises
By Guest Author Bill Manly

It has now become accepted fact that weight training can help softball players become better. In the last decade, specific training programs have really developed. There are different training programs for each type of sport, and softball is not an exception. The weight training programs for softball players mainly focus on the core stability of a player. They serve as a base for power conditioning that is required in the game. The program takes about 4 to 6 weeks and should be combined with a complete body workout.

Unfortunately, most of the softball players lay a limit to their muscle strengthening by working out only on a specific group of muscles. However, a number of muscles should be included in the best strengthening programs. Some of the muscles that are ignored are the lower back, abdominal muscles, hip flexors, hip abductors, and hip adductors as well as all the upper body muscles. To avoid injuries connected to the game, all these muscles have to be exercised. Some of the exercises that should be combined with the softball-training program include:

The Horse Stance Exercise

Start while you are on your knees and hands, with your spine in a neutral position. The abdomen should be drawn in and the chin tucked. Then slowly raise your arm with the thumb up as well as the opposite leg. The arm and leg should be kept straight as you lift your body to a given height and hold it for about 5 to 10 seconds. After this, return the leg and the arm to the ground slowly. This should be repeated on alternating sides while you maintain optimal alignment. As you become better at this exercise, try holding it for a longer time and also include weights.

Stork Stance

The stork exercise works on core stability and balance. You stand on your left leg with the knee slightly bent. Once in this position, draw your belly button toward your spine. While extending the other leg behind you, bend at the waist. Try keeping the leg straight by forming a parallel line from the head to the toe. While maintaining this position, lift the arms so that the upper arm is parallel to the floor. The position should be maintained throughout the exercise as you repeat the exercise for each leg.

Cobra Stance

This works on the core upper, lower back and the gluteus muscles. With your face laying on the floor, the legs straight and the core and gluteus tense, squeeze the gluteus muscles and slowly retract the shoulder blades. The arms should be at the side with the thumbs facing the ceiling. Tuck the chin towards the chest as you keep the neck and spine aligned. The head should not be allowed to extend backwards. There should be slight discomfort in your lower back while you concentrate on squeezing the gluteus muscles.

If these three exercises training exercises are performed regularly, you should see dramatic results in your softball game within just four to six weeks. Keep up the training, and you will leave the competition in the dust.

Bill has been an online article writer for nearly 6 years. In addition to his normal topics of diet, fitness and weight training, you can also check out his latest website on Brother Embroidery Machines as well as Garden Tractor Tires to see reviews and product comparisons.

Article Source: http://EzineArticles.com/?expert=Bill_Manly

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