Good hitting power in softball doesn’t necessarily imply whacking the ball out of the park. It’s better to focus on hitting the ball hard rather than far.

To do this, you need to develop your overall strength and power with weight training and plyometric exercises. This will increase your bat speed and add more power to your swing. You’ll be able to put more force into the ground and transfer that power through your body to your bat.

The following program is designed for softball players who are at least 15 years old and have at least three years of training experience. For best results, try the program for six to eight weeks.

Monday

• Bench Press – 4×6 @ 85%
• Bent-Over Row – 4×6 @ 85%
• Wrist Curl and Extension – 3xMax
• Jump Rope – 2 min. (60 jumps/minute)
• Box Jumps – 3×30 seconds

Tuesday

• Front or Back Squat – 4×6 @ 85%
• Deadlift – 4×6 @ 85%
• Med Ball Circuit – 10 each exercise
• Plank Variation – 60 seconds

Thursday

• Dumbbell Bench – 4×6
• Dumbbell Bent-Over Row – 4×6
• Rice Bucket Alphabet – 2-3 each hand
• Box Jump – 3×30 seconds

Friday

• Front or Back Squat – 4×6 @ 85%
• Deadlift – 4×6 @ 85%
• Med Ball Circuit – 10 each exercise
• Inverted Row – 3×30 seconds