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Diamond Drive: Softball Performance Plan

Softball demands more than strength — it takes power, precision, and game-speed control. Whether you’re sprinting to first, winding up for a pitch, or driving the ball deep, this plan helps you move like a complete athlete — explosive, mobile, and resilient.

The Diamond Drive plan brings together proven methods from elite collegiate and national softball programs, structured to help you build next-level performance from the ground up.

What This Planner Includes:

Bat speed and rotational core training to unleash full swing potential

Pitcher-specific strength, mobility, and scapular stability

Agility, acceleration, and reaction drills for sharper base running and fielding

Unilateral leg and shoulder strength to match real on-field movement patterns

Recovery and mobility flows to keep joints healthy and performance sharp

Three progressive levels (Beginner, Intermediate, Advanced) to meet every athlete where they are.

lance — it takes explosive power, body control, and the ability to maintain precise form in mid-air. Whether you’re training on springboard or platform, this dryland program builds the strength, stability, and flexibility needed to support clean take-offs, controlled rotations, and confident entries.

In Perfect Form is a structured training plan grounded in the methods used by elite divers, Olympic development programs, and top-tier sport science research.

What This Planner Includes:

Explosive lower-body and plyometric drills to enhance board take-off power

Core compression and rotational strength to maintain body shape in flight

Shoulder stability and mobility for clean arm entries and injury prevention

Flexibility routines to improve pike, tuck, and straight-body positions

Recovery-focused mobility to support practice repetition and reduce overuse risk

Progressions across Beginner, Intermediate, and Advanced levels

Built for the board. Backed by sport science.
Train in perfect form.

Softball Strength & Power Planner

Softball Strength & Power Planner

Beginner Level

Workout 1: Rotational Core & Glute Drive

  • Glute Bridge March – 3 sets x 10
  • Standing Cable (or Band) Chop – 3 sets x 8 per side
  • Bird Dog with Reach – 3 sets x 10 per side
  • Goblet Squat – 3 sets x 10
  • Tall Kneeling Med Ball Side Toss – 3 sets x 5 per side
  • Hamstring Curl (Stability Ball or Slider) – 2 sets x 10

Workout 2: Shoulder Control & Throwing Mechanics

  • Banded Shoulder External Rotation – 3 sets x 12
  • Wall Angels – 3 sets x 10
  • Scapular Push-Ups – 3 sets x 8
  • Incline Dumbbell Row – 3 sets x 10
  • Seated Overhead Dumbbell Press – 3 sets x 10
  • Wrist Extension with Dumbbell – 3 sets x 15

Intermediate Level

Workout 3: Speed, Acceleration & Reaction Training

  • Sled Push or Resistance Sprint – 4 x 15–20 yards
  • Lateral Bounds – 3 sets x 8 per side
  • Split Squat to Knee Drive – 3 sets x 8 per leg
  • Med Ball Scoop Toss (Forward) – 3 sets x 5
  • Reaction Sprint Drill (partner or cone cue) – 4 sets
  • Hip Flexor Stretch with Rotation – 2 sets x 30 sec per side

Workout 4: Strength Training for Bat Speed

  • Barbell RDL – 3 sets x 8
  • Landmine Rotation – 3 sets x 6 per side
  • Dumbbell Step-Up to Drive – 3 sets x 8 per leg
  • Banded Lateral Walk – 3 sets x 10 steps each direction
  • Chest Pass with Med Ball – 3 sets x 6
  • Hanging Knee Raise – 3 sets x 12

Advanced Level

Workout 5: Pitcher-Specific Strength & Power

  • Single-Leg RDL – 3 sets x 8 per leg
  • Split Stance Med Ball Slam – 3 sets x 5 per side
  • Kettlebell Swing – 3 sets x 12
  • One-Arm Row with Band Hold – 3 sets x 8
  • Reverse Lunge to Overhead Reach – 3 sets x 6 per leg
  • Band-Assisted Shoulder Circles – 2 rounds x 30 sec each direction

Workout 6: Full-Body Athletic Recovery & Mobility Flow

  • Walking Quad + Overhead Reach – 2 sets x 20 yards
  • World’s Greatest Stretch – 2 sets x 5 per side
  • Deep Squat Hold with Reach – 2 x 30 sec
  • Prone Scapular Swimmers – 2 sets x 10
  • Forearm & Wrist Stretch Series – 2 rounds
  • Breath-Focused Supine Stretch – 3 min cooldown

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services.  You must always consult your physician before beginning this or any other exercise program.  Use of this program is at your own risk.  We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein.  We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

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