Resisted Lower Body Exercises | Softball Videos | Progressive Softball Shuffles


Softball Videos | Progressive Softball Shuffles

The best way to practice getting in front of a line drive or making a play on a well-hit ground ball is by practicing those motions. Mimicking the speed and approach an athlete would take to field a ball will help them increase the speed it takes to reach the ball and their ability to position themselves for a strong and accurate throw.



Using slower paced and resisted lower body exercises during softball training will allow athletes to gain the strength, balance, and coordination to properly field the ball and control the body through the throw to a target. Faster paced resisted and unresisted sets of lower body exercises will allow athletes to capitalize on the strength gained through the slower repetitions and use the increased strength to move quicker laterally.

Softball players and coaches can go to the Training Section to view more softball videos that will help increase lateral speed, quickness, and rotational speed. Constantly improving on different elements of an athletes skill set is the best way to see continual success. Softball videos, along with the articles describing the drills, are a great way to implement safe and effective drills into softball practice plans.

Softball Practice Plans | Resisted Lower Body Exercises Softball Videos

To perform the Kbands Progressive Softball Shuffle athletes will need a set of Kbands Leg Resistance Bands and 2-4 Speed and Agility Cones. For the resisted lower body exercise the Speed and Agility Cones will be placed 10-15 yards apart so they create two lines which will act as boundaries for the lower body exercise. Softball players will attach the Kbands Leg Resistance Bands securely and just above the knees. After the Kbands Leg Resistance Bands have been attached, athletes will position themselves between the two lines of Speed and Agility Cones so their hips are facing away from the two lines of Speed and Agility Cones.

The first portion of the Progressive Softball Shuffles involves the athletes performing a glute walk all the way to the opposite end of the line of cones. Once the athlete reaches the opposite side of the drill they will return to the starting point of the lower body exercise facing the same direction. During the glute walk athletes will want to maintain a slower, steady tempo as athletes work to keep a big chest, control the resistance on their legs, keep their hips, toes, and shoulders pointed forward, and keep the knees from internally rotating.

The second portion of the Progressive Softball Shuffles is the quick shuffle. During the quick shuffle athletes will attempt to increase the speed at which they move laterally. This is a great chance for athletes to work on increasing the speed at which their legs can move. This speed is complimented by the additional strength added during the slower tempo glute walk.

To complete the lower body exercise athletes will complete 1-2 down and back sets of the glute walk before immediately moving into 1-2 sets of the quick shuffle. After athletes have performed both of the lateral shuffles they will rest for 60-90 seconds. Perform 3-5 resisted sets of the Progressive Softball Shuffles before removing the Kbands Leg Resistance Bands and performing 1-2 unresisted sets of the softball training exercise.


Increase Speed With Kbands


Softball Practice Plans | Implementing The Progressive Softball Shuffle

The Progressive Softball Shuffles is a great drill for softball players to use during softball training sessions. The resisted lower body exercise is great for warming up muscles responsible for quick lateral movements to field a ground ball, or faster and longer strides sprinting out of the batters box. Due to the effectiveness of activating key muscles for training, and competition, softball players should perform the Progressive Lateral Shuffles at the beginning of a training session. This will allow softball players to be quicker and more agile during training sessions and games, while also reducing the chance of injuries to the knees, hips, ankles, and low back.

Another important aspect of implementing the Progressive Softball Shuffle into a coaches softball practice plans is the execution of the resisted lower body exercise. When athletes and softball coaches are preparing for the Progressive Softball Shuffles they first need to ensure they have the proper amount of resistance bands for the softball drill. Since the purpose of the Kbands Leg Resistance Bands is to increase the amount of muscle fibers activated in the hips, glutes, and thighs, athletes and coaches need to pick a resistance band that is challenging, but does not limit the softball players movements as they work through the resisted lower body exercise.

Softball players and coaches will also want to pay very close attention to this article, and the Softball Videos pertaining to this drill, with regard to proper form, body positioning, and body movements. As athletes begin the Progressive Softball Shuffles they will want to keep their shoulders, hips, toes and eyes all pointing forward as the athlete performs the glute walk to the opposite side of the softball drill and back to the starting point. During this portion athletes and coaches need to be sure the athletes are leading with their feet, not internally rotating the heel, keeping their abs tight, and maintaining a good bend at their knees and hips. Softball players and coaches should also not allow the feet to come to close together. Ideally, athletes should not bring their feet in closer than shoulder width. During the quick shuffle portion of the lower body exercise it is also important athletes and coaches watch for flaws in form as the tempo of the softball drill increases.

Softball Practice Plans | Complete Warmup Softball Videos

To compliment the Progressive Softball Shuffles, and other resisted lower body exercises, additional warming up and stretching should be performed prior to physical activity. For a complete softball warmup to implement at the beginning of softball practice plans athletes will need to watch additional softball videos outside of this resisted lower body exercise. Athletes can head to the Recovery Section to view additional softball videos that provides demonstrations on how to use the Recovery Foam Roller for mysofascial release and how to use the KB Stunt Strap to improve flexibility and mobility. A good combination of an active warmup (Progressive Softball Shuffles or similar resisted lower body exercise), myofascial release (foam rolling with the Recovery Foam Roller), and flexibility training (with the KB Stunt Strap) is a great way for softball players to increase performance while decreasing the chance of injury.


Softball Training Equipment


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Reactive Stretch Cord




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