Build Leg Drive For Women's Softball | Kbands Sled Push Superset Workout

Superset workouts are a great training method for women's softball competitors to use during training sessions. Superset workouts allow women's softball players to maximize their training time by not only performing two exercises back to back, but also acts as a cardio exercise due to the increased heart rate and the players’ body’s short recovery time. Players can combine different types of exercise to use two different styles of training to challenge their body’s conditioning level. For example, superset workout could consist of a quick explosive exercise (like the exercises found in the 1-2-3 Reaction Pro) followed by a strength based exercise (such as the exercises found in the KB PowerBands Shoulder Progression). When deciding which drill to perform first in the superset workout softball players should first perform the exercise which requires the greatest amount of immediate energy (plyometrics, agility training, or power exercises) followed by a strength or longer, more drawn out, conditioning exercises. Coordinating both exercises in the women's softball superset workout will allow the exercises requiring the most amount of energy to be performed at high levels, while the second exercise can still be performed at a high level, due to less demand for immediate energy.

Abdominal Exercises, which can be found in the Sports Training Section, are always a great exercise to use during a superset workout. Abdominal exercises can be performed at a variety of speeds and intensities and are an important muscle to strengthen if any athlete wants to have success playing softball.

Use A Sled Push During Women's Softball Superset Workouts

To perform the Kbands Sled Push Superset Workout women's softball players will need a set of Kbands Leg Resistance Bands, a weight plate (use a towel or other slick object to place under the weight plate so it slides easier), a basketball court or other long unimpeded stretch of space, a coach or partner, and a weight sled. If no weight sled is available for the sled push players can use the weight plate with a towel underneath during the sled push portion of the superset workout. You can also use a chair, with circular legs on the bottom, by placing the plate in the seat of the chair and pushing on the chair handles across the designated area. Players will also want to ensure they are using the correct amount of resistance during the sled push and or plate push portion of the Kbands Sled Push Superset Workout. To review the different levels of resistance that can be used with the Kbands Leg Resistance Bands women's softball players can go to the Shop Section.

Working Through Superset

To begin, place both hands on the weight plate and perform a mountain climber for 10-15 seconds, driving their knees through the resistance and keeping a high tempo. For guidance on how to properly perform the Mountain Climber portion of the superset workout go to the Training Section and search Mountain Climbers.

Immediately after the Mountain Climber portion of the superset workout women's softball players will move directly into a plate slide in which softball players push the plate to a point, turn around, and push the plate back to the beginning of the Kbands Sled Push Superset Workout. Perform 1-2 down and back plate pushes before immediately moving to the next portion of the Kbands Sled Push Superset workout. Once the plate is returned to the starting point of the superset workout players will move to the sled push portion of the Kbands Sled Push Superset Workout and sled push to a point, turn around, and perform a sled push back to the starting point of the superset workout. Perform 1-2 down and back sled pushes and then resting for 40-60 seconds.

Perform 3-4 resisted rounds of the Kbands Sled Push Superset Workout before removing the Kbands Leg Resistance Bands and performing 1-2 unresisted sets of the superset workout. Coaches and women's softball players should determine the distance of the sled push and plate push according to the development of the athlete performing the superset workout. Older, stronger softball players should have longer distances than younger, less developed athletes.

Use Good Form To Build Leg Drive For Women's Softball

Whether players are performing the mountain climbers, plate push, or sled push there are certain body positioning and movements which must be monitored and performed correctly to achieve maximum results from the superset workout. First, players must drive their knees through the Kbands Leg Resistance Bands. The Kbands Leg Resistance Bands are designed to challenge and increase the strength of the hip flexors. This added strength is great for increasing stride length, explosive movements, and change of direction.

Focus on the speed they are moving their legs. The faster the legs move during training the more the muscles of the thighs, hips, and calves are trained to operate at a faster level. This translates into greater speed on the softball field.

Women's softball players also need to focus on keeping their backs flat and keeping their abs tight. This will allow for a more rigid torso and will help develop more powerful movements with the thighs and hips during the plate and sled push portion of the superset workout.