Softball Workouts Without Weights

Browse your favorite brands affordable prices free shipping on many items. How it Works. People who lose weight gradually and steadily lose about 1 to 2 pounds per week and are more successful at keeping the weight off. Then slowly lower the weight back down to the starting position. First, while I’m generally a proponent of heavy weightlifting, you don’t want to use heavy weights for rotator cuff exercises. He is now throwing over 90 and signed with a D1 School to continue playing ball in college. Volleyball weight training should include volleyball exercises for strengthening the core. use of free weights. Take advantage of any chance you get to workout using free weights. That's why we snagged Nike Master trainer Traci Copeland for this #FitnessFriday, and asked her to show us a workout warm-up that's perfect before anything, whether it be Spinning, boxing, or lifting heavy weights. Author: Chloe Wilson BSc (Hons) Physiotherapy Rotator cuff injury exercises aim to restore strength and flexibility to the shoulder. Add weights to. Circuit training is a form of body conditioning or resistance training using high intensity aerobic routines. Functional rehabilitation exercises should begin with simple, uniplaner exercises; walking and jogging in a straight line. To maintain a healthy shoulder, you can do "Jobes exercises," named after the late Dr. (underweight), 6. Fortunately, there are many kinds of workouts that can help tone the muscles you use during throws. This programme is ideal for clients who are time-crunched, want to lose weight, or just starting to incorporate strength equipment into their conditioning programmes. Softball Pitching - Effective Off-Season Workouts for In-Season Wins By Cheri Kempf, Club K Winter off-season training for pitchers should include drills and workouts that enhance and improve the pitcher's repertoire or ammunition and will have a direct effect on their performance from the outset of the season opener. But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and back strength. Suggested weight: 4 to 10 pounds for women, 8 to 15 pounds for men. It also allows longer rest periods between exercises so you can recover enough to lift the heavier weights. As we found, most seasoned athletes still struggled to make it through three full rounds of the following program without slowing down, using super-light weight, or tossing cookies. A complete 30 minute circuit that combines cardio and strength training moves to create a well-rounded, fat-burning routine. Jefit allows you to manage your training routine and keep track of your workout progress easily. Whether you want a stronger arm or a more powerful swing, work these essential moves into your warmups and workouts to improve your fielding, hitting, and base running. Conditioning Workouts for Fastpitch Softball Sports Articles | October 6, 2009 Sport specific conditioning or game speed practicing are not new concepts, but often overlooked is the unique fitness training needs of fastpitch position players. STACK Expert Brian Smith offers a 4-day workout program designed to increase your softball you need to develop your overall strength and power with weight training and plyometric exercises. See more ideas about Softball workouts, Softball drills and Softball promposals. (normal weight), and 7. Do these workouts 3 times per week. Specific workouts consists of 4 different exercises. You do not want to overdo the number of reps you do with either type (heavy/light) of weighted ball. No fancy exercises here and obviously no time wasting developing your forearms when you need more of stronger legs. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. Do these exercises on your own, or feel free to grab a partner but don't forget about your v-ups, sit-ups with or without toss, Russian Twists, and the Overhead. Your gym may have a cable row set up or just a row machine. On POPSUGAR Fitness you will find everything you need on fitness, health and Printable Workouts. Softball players need strong upper bodies to swing, throw and sprint at their fastest. I always say that your scholarship doesn’t say “weight room” on it, but it does say “softball”…in other words, athletes are not in college to weight train, they are there to play softball and weight training is something which should be in place to ensure that they can decrease the potential for injury (career longevity) and improve. Women's Training Shoes have been designed and engineered for lightweight comfortable support while maximizing a cardio workout or weight training regimine. I love volt and it keeps getting better with every update. Fortunately, there are many kinds of workouts that can help tone the muscles you use during throws. Weight training over long periods of time can burn out athletes from all different sports. With this home workout plan for teenagers you can get fit, build muscle and work out at home. Circuit Training Workout Routine medical condition without the advice of a competent medical professional. To develop arm strength for baseball, do weight exercises that target your arms, like front lateral raises, dumbbell curls, and close-grip bench presses. Learn the latest softball training drills and workouts for hitting, pitching catching, throwing and more. It plays a big role in almost every athletic endeavor. How to Tone Your Abs Without Doing a Single. Getting in shape without access to a gym or any fancy equipment is totally doable. This report deals with in-depth weights before, (2. Here are 16 tips you can get healthier and lose weight without changing your schedule. However, I still didn't have much time. You don't have to be a 7-days-a-week gymrat to reap great results either; most people can see noticeable improvement with two to three workouts a week. During my career I was considered one of the strongest hitters to ever play the game. You’ll want to focus on any muscle groups and movement patterns which stress rotation about the hips and the shoulders. adding weight to your wrist is like adding weight on the knob of a bat which will negate the centrifugal force. Finish with 4 to 6 x 20-second striders on a track, flat road, field at max effort. The exercises. Exercises that use the weight of your own body are not only effective in strength training your legs, hips and butt, they are convenient, too. Exercise is important for multiple reasons for people with back or neck pain. Don't worry, I will give you the top 10 exercises for pitchers to improve velocity so you are not wasting your time and energy for nothing in return. 5 softball workout circuits you should be using rip it sports built by bama why alabama softball workouts are so intense stack online strength training program sample fastpitch power summer training guide softball stack. However, static stretching—holding a stretch without movement—actually can decrease performance. We have a large selection of exercises, fitness articles , and healthy recipes to choose from. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30%, and then get as many reps as possible, making sure you maintain proper form. softball, or any other type of entry-level team activity. Browse through the various dumbbell exercises for forearms below: Palms-Up Wrist Curl One-Arm Palm-Up Wrist Curl Palms-Down Wrist Curl One-Arm Palm-Down Wrist Curl Palms-Up Wrist Curl Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, […]. Resistance bands are an excellent way to build stronger muscles without lifting a weight. Suggested weight: 4 to 10 pounds for women, 8 to 15 pounds for men. Though we certainly don't want to neglect the lower-half, which is also critical for performance, this article will cover some of the best upper body exercises for. The leg press is best machine leg exercise. Progress from body-weight exercises to external resistance exercises both within the workout and through the training year. Search, Browse and Discover the best how to videos across the web using the largest how to video index on the web. No Gym? No Problem: 5 home exercises for football players. Here are some exercises you can use with your clients to improve grip strength. BICEP CURLS. Tracking the weight you are lifting is crucial because you can't have steady progress in lifting more weight if you forget where you were the day or week before. Try Bicep Curls as part of an Upper Body Workout. However, static stretching—holding a stretch without movement—actually can decrease performance. CrossFit workouts have become very popular all around the world. And as with other moves, no jerking motions. Different weight training tools are designed for specific exercises that challenge different muscle groups and aspects of athletic conditioning. Take a seat and sit tall with a tight, drawn-in core. 1, but they're all winners in our book. com has a huge selection of speed and agility drills online. I have noticed lately that it looks awful when I have a short sleeved shirt on. Do each exercise for 1 minute in order, with no rest between stations. The shoulders, also known as the deltoids, can be exercised using only bodyweight. On this site, you'll hear me talk a lot about your core and legs - flexibility, etc. Women's Turf Shoes feature the perfect balance of grit and grace with a multi layered DEFCON protection system contains strength, durability and toe protection while maintaining flexibility. But even if you haven't, there's still time to prepare your body for the season ahead. Once you begin exercising, you should start with 20 minutes at a time, three times a week. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. The list includes an array of cable and free-weight options, each of which has its own distinct advantages. Football-focused exercises like burpees, which provide foundational strength in both the upper and lower body, are ideal for youth players ages 10 or older. However, most players strengthen mainly the major muscle groups of the legs, midsection, back and arms; rarely is high priority given to strengthening the relatively small muscles of. The document has moved here. What It Takes; How to Join; Basic Training; Prior Service; Fitness Calculator. Softball relies on flawless execution, especially when playing defense. org The PBSCCS is the leading authority on information for players, parents, and coaches. Here are 50 bodyweight exercises you can do at home or in the great outdoors. The leg press is best machine leg exercise. Either option is great and totally compatible with the best upper body workout for women. This is what gave Chris Davis his Home Run hitting ability. Stuck Inside? Indoor Workout Ideas. Stick to it for 6-weeks. These workouts help in building and toning muscles, and in strengthening the body. Football Conditioning Workouts – Design Considerations. • Baseball/Softball involves movements at all the body’s joints via the recruitment of many muscle groups. Train your upper body with lighter weights. Do two rounds of the first circuit (slides 2 through 6), rest 1 to 2 minutes, and then move on to the second circuit (slides 7 through 11). USA SWIMMING. Softball speed drills provide a critical component of any training program designed to help runners and fielders build agility and explosivity. Our science-backed, personal trainer led fitness class produces results. Learn how to perform any speed and agility exercise. Take charge and start implementing these 5 anaerobic examples into your start-up or daily workout regimen! 5 Anaerobic Exercise Examples. You get the benefits of muscle building and toning along with an intense cardio workout. Jefit allows you to manage your training routine and keep track of your workout progress easily. 4 great strength exercises for softball players 5 circuit workout for softball players the softball dugout workout if you want to get fit start doing the 8 minute full body workout can do anywhere fullbody focusfitness. Bill Bradle y. Compare the most helpful customer reviews of the best rated products in our Baseball & Softball Batting Weights store. Children and adolescents should begin without resistance and learn proper form and technique. Do two rounds of the first circuit (slides 2 through 6), rest 1 to 2 minutes, and then move on to the second circuit (slides 7 through 11). If you use more weight and fewer reps, it will help build upper body strength. Rotator Cuff Injury Exercises. This exercise may be difficulty initially, so starting off without weights is perfectly appropriate if necessary to maintain proper form. You are taking two round objects (a bat and a ball) and trying to hit them squarely together. in weight when training with our Weighted Ball Pitching Workout. Make sure you take your Pre-Workout SupplementPre-Workout Supplement before so you have plenty of energy to train. Both groups trained 3 times per week for 12 weeks. Lie on your back on the floor or a bench with an equal weight in each hand. It requires little to no equipment, so if you don’t have much money that won’t be a problem! This teenage workout program for beginners should work for you! Workout Equipment. It requires little to no equipment, so if you don't have much money that won't be a problem! This teenage workout program for beginners should work for you! Workout Equipment. The back shoulder rotation is a great exercise for softball players when trying to relieve shoulder pain in order to play without pain. As has been shown over and over, strength is a big component for decreased risk of injury, a necessary base for power, and optimal sports performance (instead of citing studies here, a quick and easy search will give you study after study showing correlations). softball workout plan: How to use. Thanks so much for the great workouts!. Most of their exercises involve using only their body weight for resistance, and learning the correct technique for when they're older and can use heavier weights. What's the best way to burn the most calories in a short amount of time? We ranked exercises from running to spinning by how many calories they burn in an hour. But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and back strength. adding weight to your wrist is like adding weight on the knob of a bat which will negate the centrifugal force. Since 1974, Total Gym has revolutionized the way we work out – helping people reach their fitness goals in physical therapy facilities, health clubs and in over 4 million homes worldwide. Yet bodyweight exercises have constituted about 90 percent of my strength training regimen for the last several years. They should warm up before every activity and cool down before heading home. Then slowly lower the weight back down to the starting position. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Let's talk about pitching workouts for pitchers Parents ask me this question all the time: "Should my son lift weights?" If lifting weights means strength training and your son is a baseball pitcher around 10 or older, research from the Mayo Clinic says, Yes. Weighted softballs can be one of the fastest and easiest ways to strengthen your arm. Plus it is a great rotational exercise that will help you develop core strength and power. A full program is needed. Start with simple, easy-to-perform exercises, then progress to complex movements. Most people have tight hips, but just because they're tight doesn't mean they need to stay that way. In fact, bodyweight exercises can not only build muscle and burn fat, they've also been shown to improve athletic performance and build speed and strength, too. So, even though the athletes may never get to their top speed during competition, I want to see them achieve it during workouts. Volt prescribes the warm-up, exercises, reps, and weight. Push off right foot and quickly cross right leg in front of left, turning right hip forward and kicking left heel up behind body. Learn how to perform any speed and agility exercise. If you want lean shoulders that look oh-so-tantalizing in a sleeveless shirt, there are certain exercises that should be included in your workout regime. You don't need any equipment at all for this routine, however, if you want to step up the challenge and the benefits, you can always hold onto weights while doing this workout. Description. Watch your repetitions. Luckily, Daniel and Kelli at Fitness Blender have put together an outstanding (and quick) upper body workout. To create a circuit, choose one exercise from each category to perform 3-5 times per week. Swing from rings, somersault, flip onto pads, and more. The most common softball injuries are usually focused around the shoulder and the elbow. Avoid pressing movements with heavy weights (risky for the shoulder). The STU workouts have been a great help with my sons baseball performance. Hold for five seconds. When the weights feel light, simply add more weight. Core exercises that go beyond a simple abs workout: These quick core exercises will activate your entire core and build a strong, stable body. Add weights to. Very secure, without feeling barefooted. • Baseball/Softball involves movements at all the body's joints via the recruitment of many muscle groups. This is the first article of a two-part series on how to incorporate Young Living essential oils and essential oil-infused products into an exercise routine. With this home workout plan for teenagers you can get fit, build muscle and work out at home. Muscle & Strength Full Body Workout Routine This M&S mass building routine is perfect for lifters who want to give full body workouts a try. This material must not be used for commercial purposes, or in any hospital or medical facility. 10-Minute Yoga HIIT Workout. A one day workout before tryouts begin won’t get you there. Unless you're training for an Iron Man or the Mr. Make those moves explosive, and they can help build. That’s a tough thing to do. Rotator Cuff Injury Exercises. Rehab & Drug Treatment Center. CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general. Speed and Power Workout for Softball, with Mike Stith, founder of Team Mizuno and is the organization's Director of Player Development and College Recruitment; Head Coach for Team Mizuno's 16U Travel Team; 3x ASA National Championship Coach If you are looking for an edge next season, this DVD provides you with the tools to take your game to the next level!. Here are 16 tips you can get healthier and lose weight without changing your schedule. I have to get in quick workouts these days. Catching a ball with your softball glove, then transfer it to your throwing hand, then completing the throw, requires big hand-eye coordination skill. Find and save ideas about Softball workouts on Pinterest. Watch your repetitions. The exercises we use most for our young (and old) athlete are listed below. Young children should not use weight machines that are designed for adults. Conditioning the softball athlete is important for many reasons. Speed and Power Workout for Softball, with Mike Stith, founder of Team Mizuno and is the organization's Director of Player Development and College Recruitment; Head Coach for Team Mizuno's 16U Travel Team; 3x ASA National Championship Coach If you are looking for an edge next season, this DVD provides you with the tools to take your game to the next level!. Select basic exercises for the major muscle groups. You'll feel great, get energy for your next class, and tone up. Pushups, pullups, situps and planks are all effective. A few days ago in the HeavyWeights Nation one of our members asked what I thought was the best exercise for fat loss and conditioning. Exercises are kept to a minimum so you can easily master them and do them on a circuit. WARM-UP: Planks Front: Begin by lying on the floor in a pronated (face-down) position. Take the weight straight up overhead, with your arms straight and next to the ears. See: 10 Ways to Exercise While Watching TV Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:. Push off right foot and quickly cross right leg in front of left, turning right hip forward and kicking left heel up behind body. Strength is the foundation for most skills in softball. When you need to push yourself further, there are a few tricks to up the calorie burn. US SQUASH specific movements in wrestling without the need for additional weight equipment. A game of softball involves team members taking turns as batters to play against the other team of fielders, with the latter side made up of a pitcher, a catcher, three basemen, a shortstop, and three outfielders. The first and second routine are both baseball workouts with weights, but the full body workout uses fewer repetitions so you can lift larger amounts. In fact, bodyweight exercises can not only build muscle and burn fat, they've also been shown to improve athletic performance and build speed and strength, too. The first reason is for improving speed. Scientists say the article on the actress' Goop site. This includes power lifting, resistance band exercises, body weight exercises and high-intensity interval training, or HIIT. Have them throw a baseball and call a number. Most leg press machines are set on a 45 degree angle. You’ll want to focus on any muscle groups and movement patterns which stress rotation about the hips and the shoulders. Both groups trained 3 times per week for 12 weeks. Repeat 3 times through. Stand with feet hip width, knees slightly bent, and arms by sides. The 15-Minute Medicine Ball HIIT Workout. To build fast feet and agility for baseball: Speed and Agility Workout. Improve your performance on the course with this 4-week training plan, developed by Men's Health fitness advisor and golf fitness coach Bill Hartman. Exercise doesn’t have to feel like a chore — there are a variety of fun things to do that are also calorie scorchers. To create a circuit, choose one exercise from each category to perform 3-5 times per week. Sledgehammer Swings - There is just something so fun and empowering about swinging the sledgehammer. Even if you're doing this without any extra resistance, you're still going to feel it! Related: 4 Week Bodyweight Only Workout. and strength without gym machines or equipment. Lie on your stomach with your legs straight. Softball speed drills provide a critical component of any training program designed to help runners and fielders build agility and explosivity. Whether you want a stronger arm or a more powerful swing, work these essential moves into your warmups and workouts to improve your fielding, hitting, and base running. But when it comes to softball workouts, traditional weight training doesn't always translate to added power at the plate. Dust off your stability ball and try this great workout! Coach Nicole will lead you through 9 exercises to strengthen and stretch all of your major muscle groups in just a few minutes. Stance Problems. The process may require heavy weight training, bodyweight training, massage therapy, Plyometrics, speed technique, or a nearly infinite amount of tools designed to facilitate the above process. If you have an hour to spare between classes, hit the weight room. It requires little to no equipment, so if you don’t have much money that won’t be a problem! This teenage workout program for beginners should work for you! Workout Equipment. Take a seat and sit tall with a tight, drawn-in core. Meniscal Repair: No weight-bearing for 4 weeks 3. Avoid pressing movements with heavy weights (risky for the shoulder). For squats, use a barbell placed on your traps while pinching the scapula together, with your feet. However, most players strengthen mainly the major muscle groups of the legs, midsection, back and arms; rarely is high priority given to strengthening the relatively small muscles of. 2 Day Split Workout For Muscle Mass. Rehab & Drug Treatment Center. Softball workout programs need to be specific to the sport and concentrate on the movements and muscle groups that are utilized when playing the game. An important part of volleyball training for successful club, high school, college and pro teams is the pre-practice strength and flexibility workout, which not only helps players improve performance but reduces injury risk. We specialize in strength and conditioning programs for developing the healthy high velocity pitcher. Failure to comply may result in legal action. The workout is a full body workout hitting all major muscle groups every workout, 3 times per week. Should You Be Lifting Heavy Weights After 50? A typical workout might include one to three exercises, each performed for three to five sets with a weight so heavy you can only perform between. Exercises that use the weight of your own body are not only effective in strength training your legs, hips and butt, they are convenient, too. For example, in the case of overhead athletes such as baseball/softball players, there are some considerations and alterations in the weight room that can better prepare them for their specific sport. I have enjoyed getting creative with designing and naming conditioning workouts to get people excited to complete the challenges they bring. You get the benefits of muscle building and toning along with an intense cardio workout. The 2 overriding challenges are to build up endurance so you can swim continuously without stopping, and to improve strokes and breathing through drills. To make these exercises even more fun, you can blast music while you're doing them. These come in different weighted resistance to assist you in gradually and effectively mastering your workout routine. Most basketball players don't have access to a high-level personal trainer, at least without paying a fortune. Then, you get to rest for 10 seconds. Your lungs can get quite a burn with speed work. Workout B – Legs. Now we will concentrate on the best weight training exercises specific to Softball. The leg press is best machine leg exercise. Water supports some of your weight, making workouts easier on joints and reducing the chances for an injury, especially if you’re overweight and out-of-shape. org The PBSCCS is the leading authority on information for players, parents, and coaches. Beginners should perform the exercises using body weight, advancing by 1 kg. Tool 1: The Workout for a Cannon Arm Squats: 3 sets x 10 reps, adding weight each set. Softball workouts for any fellow softball players. Medicine balls can be thrown and caught, making for explosive movements that strengthen the muscles. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Never lift weights that are too heavy for you, and always lift with a partner. The following three workout protocols are designed by Taylor Starch. Use Body-weight Exercises. Home exercises. Anaerobic exercise involves quick and intense movements. Fitted profile designed to sit very close to the body without the squeeze of compression. Developing good volleyball strength begins in the weight room, and it's important that your athletes are doing the right exercises that set a solid foundation. The FREE 45 Day Beginner Program Dedicated as “The Father Hoog Workout” I am Strong I am Fit I am Determined I will Succeed Waiver of Liability What you are about to undertake is an advanced fitness program. It is very important to perform exercises for softball athletes when you want to improve your athletic performance through doing exercises for softball athletes. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. To build fast feet and agility for baseball: Speed and Agility Workout. It also allows longer rest periods between exercises so you can recover enough to lift the heavier weights. To achieve success in sports one must practice hard and fuel their body properly. Medium weight, Polyester fabric. The exercises we use most for our young (and old) athlete are listed below. What does resistance training for softball even mean? Resistance training is a type of exercise that will help you improve your muscular strength and muscular endurance. Exercises for softball athletes are fun to perform. And as sore as you get from 100 rep training, that soreness isn't going to directly result in a lot of muscle growth…. I still occasionally use weights in my workouts. So you know I was gifted with a great swing. If you follow some simple rules, you will definitely see your bat speed improve! 7 Techniques to Improve Your Softball Hitting & Bat Speed. Well if you are looking for the The Ultimate Weight Training Program for Pitchers then you have come to the right place. For squats, use a barbell placed on your traps while pinching the scapula together, with your feet. ProForm is a world leader in home fitness equipment. Stuck Inside? Indoor Workout Ideas. You could just mix up the order, number of sets, reps and load. Softball Shape-Up Program By Kent Pegg Softball season is approaching quickly! Are you ready? Hopefully you've been on a good, off-season strengthening program that's provided you with overall conditioning and addressed any areas of weakness or imbalance. WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD. This eliminates the need to use workout DVDs, and it allows you to mix up what you are doing to avoid boredom and lose weight fast. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. 1 pounds to 6. Guess how many people perform weight training exercises correctly? Less than 10%. Strength Training For Pitchers. Description. Standing Cable Rows with a Towel. Coach Ron Wolforth, of the Texas Baseball Ranch and Pitching Central, has taken his 27 Years of Experience and developed the most dynamic and versatile training program that is guaranteed to improve a pitcher’s velocity, command, mobility, flexibility, strength and durability. Workout Plan Summary. Offers publications, overview of organization, current news and events, participation surveys. They are extremely easy to use and come with a lifetime warranty so they make an excellent choice for training. Once you begin exercising, you should start with 20 minutes at a time, three times a week. Jefit allows you to manage your training routine and keep track of your workout progress easily. Fitted profile designed to sit very close to the body without the squeeze of compression. Abdominal exercises, from simple to killer, to help you flatten your belly, burn fat, and strengthen your core. “It’s one of the most effective overall body workouts for any age level,” she says. Conditioning Workouts for Fastpitch Softball Sports Articles | October 6, 2009 Sport specific conditioning or game speed practicing are not new concepts, but often overlooked is the unique fitness training needs of fastpitch position players. A few days ago in the HeavyWeights Nation one of our members asked what I thought was the best exercise for fat loss and conditioning. Our site also covers other items that work well together with hand weights, including weighted gloves, vests and wrist straps, plus resistance bands and. Examples of body weight exercises are pushups, squats, crunches and. A doctor will examine your heart and test your fitness level and then recommend an exercise that’s right for you. Batter A team sends one batter out to the field at a time. If you are a softball player, you probably know how important it is to have strong core muscles. Select basic exercises for the major muscle groups. about weight training but I’ve. The 15-Minute Medicine Ball HIIT Workout. If you want lean shoulders that look oh-so-tantalizing in a sleeveless shirt, there are certain exercises that should be included in your workout regime. These training workouts are just what is needed. For more softball specific strength training content and an online-strength trainin program design servive, visit www. Use as many sets each minute as needed. A way to keep those ligaments strong and flexible for pitching, throwing or swinging is to condition and strengthen them. Here is a conversion chart for you. Luckily, Daniel and Kelli at Fitness Blender have put together an outstanding (and quick) upper body workout. Arm Workouts can strengthen and tone the upper arm. Give the grip flicks a try (see the video embedded in the link)!. Grasp the handles, always keeping your shoulders actively pressing down and back. Gwyneth Paltrow has come under fire from diet experts after her lifestyle website told readers to try to reach their 'leanest liveable weight'.