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

Mode

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