Softball

Our culture continues to dedicate increasing time and attention to competitive athletics and youth sports. Practice and game volumes continue to escalate while proper strength training and injury prevention programs lag behind. Two million girls participate in youth softball (12-18 y.o.) annually in the United States; 41 million athletes participate in softball worldwide. Softball is the fastest growing sport for high school and collegiate female athletes and is enjoyed recreationally by millions of Americans annually. Research shows that traction loads sustained during the windmill pitch is similar to baseball. Unlike baseball, it’s not uncommon for a softball pitcher to pitch multiple games on a tournament weekend or over the course of a week. For that reason, overuse injuries are common in the shoulder and elbow. Moreover, the unique mechanics of the windmill pitch lends itself to injuries to the cervical (neck), upper back and scapular (shoulder blade area). Following a well designed year round training program will maximize performance and prevent injury.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form.
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Throwing athletes demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year. For each particular training phase there are specific goals:

  1. Competitive season – goal is to maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the athlete will become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season –active rest – following a competitive season it is imperative for an athlete to get away from their sport and training for 4-6 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training – this is the time of year when athletes can focus on strength, flexibility and endurance to enhance performance in upcoming seasons.

Competitive Season Training Recommendations

  • Active Warm-up – Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance. Maximum of 5 times/week
  • Strength Maintenance – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate resistance after practice or games. For pitchers it is ideal for them to perform this program after a start or the following day and again 48 hours prior to their next start. Position player should work their program around practice and game schedules. Both pitchers and position players should perform the strengthening regimen a maximum of 2x/week during the competitive season.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-baseball related activities. During this time we would like to have 4-6 weeks away from throwing as well as giving the shoulder time away from Cuff Performance training. This is necessary to allow full and complete recovery following a long spring/summer season.

Off Season Training

  1. Active Warm-up – Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance. Maximum of 5 times/week
  2. Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance after practice or games. For pitchers it is ideal for them to perform this program after a bull pen or long toss session. Likewise, position player should perform the Cuff Performance 12 program immediately following their long toss or heavy throwing day. Both pitchers and position players should perform the strengthening regimen a maximum of 2-3x/week during the off season.

Total Body Conditioning (TBC)

It is well established in biomechanical studies that power for the overhead athlete is developed from the ground reaction forces generated by the legs and trunk. The shoulder and arm are simply extensions of the rest of the kinetic chain. Because of that, we understand that performance training for the overhead athlete must include a comprehensive strength and flexibility program for the core and lower extremity. It is amazing that many of the high level athletes that we work with can’t control their own body weight performing a proper push-up or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pec stretch

Perform 2×30 second holds with each stretch before and after throwing.