CSCS How to Write a Strength and Conditioning Program for Softball

Edited by: Danielle Abel

This article will reveal how to design an in-season strength and conditioning program that will help softball athletes maintain their gains while avoiding overtraining, written with the NSCA CSCS guidelines in mind. You will learn how to assess an athlete's needs, determine the optimal training frequency and volume, and apply effective progression schemes during the competitive season. Discover how to select the most efficient resistance exercises and conditioning drills to enhance on-field performance and keep your athletes in peak condition.

Needs Assessment

Before starting an in-season strength and conditioning program, it is critical to conduct a thorough needs assessment. This evaluation should cover the athlete’s current fitness level, training history, and the specific demands of softball.

Consider the athlete’s injury history. If an athlete has a history of shoulder issues, exercises that put the shoulder in vulnerable positions, like overhead presses, should be modified or avoided. Instead, prioritize exercises that stabilize and support the shoulder, like single-arm dumbbell rows and face pulls.

On the other hand, if an athlete needs to improve their speed, the program should incorporate drills and exercises that focus on improving speed, like plyometrics and sprints. It is also important to assess the athlete’s experience with strength training, as more advanced athletes require greater training variation and higher volumes and intensities.

A needs assessment should also take into account the athlete's position on the field and the specific skills required for that position. A catcher, for example, may need more lower body strength and endurance, while a pitcher might benefit from exercises that focus on shoulder and core stability. This will also help to establish baseline measurements for future evaluations. Testing should be performed to determine initial training loads for exercises, and this should be done at the beginning of the off-season. These assessments might include tests for flexibility, speed, power, and strength.

Training Frequency

Training frequency refers to the number of times an athlete trains within a given period, typically a week. During the in-season, training frequency must balance the need to maintain fitness with the need to recover from the demands of games and practices. The high volume of games and practices during the in-season may limit resistance training sessions to 1-3 times per week. It's crucial to carefully plan the training schedule to prevent excessive fatigue. The goal is to maintain the strength and power gains made during the off-season.

For instance, an athlete might engage in full-body resistance training twice per week, incorporating exercises that target all major muscle groups. Alternatively, they might opt for three sessions a week, each emphasizing different areas of the body. For example, one day could be dedicated to lower body strength, another to upper body strength, and a third to conditioning. On non-lifting days, the athlete can incorporate plyometrics or short sprints to maintain power. The specific training schedule should be tailored to the athlete’s game schedule to ensure enough recovery time.

Training Volume

Training volume is the total amount of work performed in a training session or over a period of time, typically measured in sets, reps, and weight lifted. During the in-season, it is generally recommended that the overall training volume be reduced in comparison to the off-season, to promote recovery and prevent overtraining. The goal should be to maintain the gains achieved in the off-season, without causing unnecessary stress. During the in-season, the focus should be on quality over quantity.

For example, while an athlete might do 3-6 sets of 8-20 repetitions during the off-season, they might only perform 1-3 sets of 1-3 repetitions during the in-season to maintain strength and power. Volume can be modified by using moderate weight with a goal to move the weight quickly, reducing the number of repetitions performed, or decreasing the number of exercises.

Progression Scheme

A progression scheme outlines how training intensity and volume change over time. During the in-season, it’s often best to use an undulating approach. This involves fluctuations in training loads and volume within a given microcycle. Undulating periodization is also called nonlinear periodization. This method allows the athlete to recover more effectively and avoid overtraining. It’s important to remember that fatigue dissipates faster than fitness, so training should be structured to enhance preparedness while reducing fatigue.

For example, an athlete may lift heavy weights on one day to focus on strength, moderate weights on another day for power, and moderate weights on another day for hypertrophy. An athlete might also cycle between mesocycles that focus on different training goals, such as power, strength, or hypertrophy. Within each microcycle, training load, and volume can be manipulated to manage fatigue and recovery. 

Resistance Training

In-season resistance training should prioritize the maintenance of strength and power. Exercises should be selected based on their sport-specificity, mimicking movements used in softball games to get the most benefit from the limited time available. Focus on the most efficient exercises, such as power and core exercises. For instance, the program should include compound movements that engage multiple muscle groups.

For example, a softball player might begin with an explosive exercise like the explosive reset sled push as a primary compound exercise. This could be followed by a secondary compound exercise such as the barbell quarter squat. Then, they might move to an isolation exercise like a seated cable single-arm row. Finally, specific core work like the racked kettlebell march and an accessory exercise such as the feet-elevated long lever bridge held as an isometric. Resistance training should be performed with an emphasis on moving the weight as fast as possible.

Conditioning

In-season conditioning should focus on maintaining anaerobic capacity and sport-specific agility. Conditioning should be integrated with sport-specific training, to ensure that the conditioning work enhances performance on the field. It is important to include plyometrics, speed drills, agility drills, and aerobic training alongside resistance training. Sessions should be strategically scheduled to avoid overtraining and allow for adequate recovery.

For example, a softball player might do plyometrics such as forward bounding, speed work including acceleration run-throughs, and agility work such as lateral decelerations. They may also include aerobic conditioning in Zone 2. To maximize recovery and relaxation, it can be beneficial to end with parasympathetic breathing exercises. The specific types of drills and exercises should be chosen based on the athlete's position, and the demands of their sport. The goal is to maintain conditioning without causing unnecessary fatigue.

Support & Courses Available

Ready for more support to help you prep for the CSCS exam? Join our Facebook Group, “Strength and Conditioning Study Group,” here. Ready for even more? Our 24-module CSCS Prep Course has program design & periodization completely laid out for you with even more content than what we’ve provided here, plus chapter quizzes to help you pass the NSCA exam; click the link here to check it out.