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Monday, October 30, 2017

Stone Softball Strength & Conditioning Program on US Sports Net!

Girls are doing core strength exercises as part of their softball training program. Our goal is to develop strength in key areas for our softball players to prevent injuries and improve performance.

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US Sports Online Strength and Conditioning System:
The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!

In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise. Click here, fill out the fitness profile form and your coach will contact you with workout recommendations in 24 hours or less.

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 Choose The Exact Program You Want
Just click on the name of the program you'd like to use  and enter its name on the fitness profile form. Don't worry if you forget the program name. Simply enter your sport and position in the "Fitness/Sport Goals" box of the fitness profile form. 


  • You can switch programs at anytime!
  • You can preview what a week might look like for any program by request
  • 3 Day Competitive Softball - Fielder

    3 Day Competitive Softball - Pitcher

    Here's A Sample Exercise From This Program:
    Dumbbell Walking Lunge Twists View Video
    Exercise Description:

    You will need a clear path for this exercise. This path should be at least 4 feet wide and 10 yards long. Grasp one dumbbell with both hands. Stand up straight, place your feet slightly closer than shoulder width apart, and keep your feet flat on the floor. Maintin good posture and keep you head and neck facing forward throughout the exercise. Hold the dumbbell in front of your body with your elbows bent at a 90 degree angle and your upper arms next to your sides. Step forward approximately 2 to 3 feet, placing your foot flat on the floor. Lower yourself down as far as is comfortable for you or until the thigh of your front leg is parallel to the ground. You back leg should also bend slightly until your knee barely touches the floor. As you are stepping forward, rotate your shoulders, torso and the dumbbell toward the same side as the lead leg. Breath in during this phase of the exercise. Now, stand up onto your front leg lifting your back leg off of the floor. Rotate the dumbbell back toward the center of your body as you come up to a standing position. Breath out during this phase of the exercise. Now, repeat the forward lunge and rotation movements with the opposite leg. Continue walking forward and rotating toward the lead leg until your have completed all of your repetitions. Each leg must complete each repetition so if your workout calls for 8 repetitions you would need to take 16 steps total!

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