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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.

 

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