Frames Four You

Softball Conditioning is a very important aspect of training as it helps enhance the execution of softball skills.

Many softball players don't take it seriously enough and they should definitely emphasize it more because they will pay the price down the road.

Many softball drills that can include a conditioning component that will improve both the skills and the fitness levels of fastpitch softball players. Here are several excellent drills:

Drill 1 - Five-Ball Drill

Purpose: To practice footwork and releasing the ball quickly for the throw. There is an intense conditioning element that is a part of this drill for infielders.

Procedure: This drill can be used with any of the infielders in a lot of different situations. Place 5 different softballs in a row in a space where that fielder is likely to field them. Do this for each position. A good example is, to help the third baseman practice fielding bunts, set up five balls in a line extending from the foul line toward the pitcher's mound which is around 10 feet away from home plate, where the fielder would pick them up for a bunt. The third baseman starts in her normal ready position and depth, then runs to surround the first ball and throws it to first. She then runs back to her starting position and quickly turns back to field the next ball. You must continue until the defensive player has thrown all 5 balls. Place the balls in similar areas for the first baseman and catcher. For middle infielders, place the balls to one side of each player and have them practice their throws to each of the bases. With balls placed all over the place, you want each player to field and throw 2 sets of 5 balls each.

Drill 2 - Run the Ball to First

Purpose: This drill for softball pitchers is to recognize when to run the ball and toss it to first base instead of throwing it to first base. This is a skill that's normally used when no one is on base, and the batter's not a slapper.

Procedure: The pitchers line up at mound area. The instructor positions himself at home plate while another player or pitcher catches the throws at first. The pitcher starts with a windup without a ball, and the fungoer hits balls directly at the pitcher or to the first base side of the mound. When the ball is hit hard right back to the pitcher and no one is on base, the pitcher has time to run toward first base and toss it to the first baseman. She fields the ball first, then turns and runs toward first base. At the same times, she takes the ball out of her glove with the palm of her hand behind the ball. When the pitcher gets a few feet from first base, she tosses the ball underhand to the first base receiver. Hit 10-15 balls at each pitcher.

Drill 3 - Blocking Balls

Purpose: To improve blocking pitches thrown in the dirt or that are low. This is a key skill drill for catchers, with the benefit of providing a good conditioning element as well.

Procedure: Catchers can work with another catcher or a coach serving as a tosser. The catcher, in full gear, starts in the ready position for receiving a pitch. The tosser stands around 20 feet in front of her. The tosser begins by throwing a ball in the dirt (or on ground if working inside) directly at the catcher. The catcher should drop to both knees as her glove drops, palms up, directly between her legs. At the same time, she should drop the chin to the chest and round the shoulders, creating an enclosure. The ball should always stay in front of the catcher. Each catcher blocks two sets of 5 or 10 balls.

Drill 4 - Ten-Ball Drill

Purpose: To improve concentration and practice higher repetitions in fielding fly balls. This drill also supplies a strong conditioning element.

Procedure: One outfielder is up at a time in any space that's free. A coach or player hitting or tossing balls faces the fielder. The hitter has a minimum of 10 balls ready. Another player is helpful to hand the fungoer the balls; the other outfielders waiting for their turns can be used in this role. Hit fly balls to a fielder in succession, giving the fielder just enough time to catch the ball and toss it out the way immediately before fielding the next hit. Hit a combination of short, easy fly balls and long fly balls to both sides of the fielder. The fielder gets 10 consecutive balls and then players have to switch. Do two sets of 10 for each player.

Drill 5 - Fielding Batting Practice

Purpose: To get a defensive, gamelike workout in a routine batting practice. This drill also provides baserunning practice and conditioning for runners.

Procedure: Place a defensive team in the field and have a pitcher pitch to one or more hitters at the plate. The defense plays out all hits just like they would if it were a game. Have the runners on bases as desired, and have base runners run as if they would in an actual game, practicing their baserunning at the same time. Continue until all of the hitters have batted, switching with the fielders if desired.