Softball Fitness Training

Softball Description

Softball is an outdoor team sport which is very similar to baseball. The primary differences are that softball is played with a larger ball, and softball pitchers pitch underhand. Softball can be played by persons of all ages and skill levels; an estimated 25 million Americans play softball regularly. It is played in two basic forms: slow pitch and fast pitch. Skill, strength, and quickness are the most important requirements for softball.

Softball Warnings

  • People with ankle, knee, shoulder, lower back, elbow, wrist or hand injuries should seek medical clearance before playing softball.

Softball Risks

  • Hamstring, calf, rotator cuff, or groin strain
  • Sprains of ankles or fingers
  • Cuts and bruises from sliding, collisions, falls, incorrect catching technique or getting hit by the ball
  • Pitching injuries such as shoulder impingement, tendinitis of the elbow
  • Catching injuries, especially knee problems (arthritis or chondromalacia)

Softball Sport-specific applications

  • Community, high school, collegiate, national, and international levels of competition
  • Pan American games (both men's and women's events)
  • Olympic games (women's fast-pitch will be a medal event in 1996)

Softball Equipment required

  • Bat
  • Softball: similar to a baseball, but larger size
  • Glove
  • Catcher's equipment: mask, body protector and special glove
  • Footwear: sneakers or cleats, depending on terrain
  • Clothing: comfortable and loose-fitting

Softball Applicable substitutions

  • Baseball
  • Golf (walk and carry clubs)

Softball Reference sources, organizations and publications

  • Amateur Softball Association (ASA): 2801 NE 50th St., Oklahoma City, OK 73111, (405) 424­5266 (publisher of "The Balls and Strikes" magazine)
  • NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906


Recreational/Cardiorespiratory: Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 1
  • Body Fat Recution 0

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 1
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, hamstrings, hip adductors, obliques, abdominals, shoulders, triceps and rotator cuff muscles Assistance muscles: calves, latissimus dorsi, trapezius, biceps, hip abductors (tensor fascae latae and gluteals) and erector spinae

Energy expenditure

Approximately 0.028 Calories per minute per pound of body weight

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