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Softball is a popular sport these days. Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players. While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.

Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength. The movement begins in the legs. The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.

A proper softball strength training routine will include an exercise for each muscle group. During the off-season, athletes will be able to strength train 2-3 times per week. Training should be reduced to 1-2 times per week during the season. Each exercise should be performed 8-12 times for 1-3 sets.

Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the strength training program progresses. Below is a list of sample exercises for the commonly used muscles in softball. There are many other exercises you could perform, but this will provide a starting point.

Quadriceps – Squats, One-Legged Squats, Jump Squats
Hams & Glutes – Lunges, Explosive Lunges, Bridge on Ball
Hip Adductors/Abductors – Lying Side Leg Raises, Ball Squeeze
Obliques- Oblique Crunch on Ball
Rectus Abdominis – Ball Crunch, 180 Ball Crunch
Erector Spinae – Plank Pose
Deltoids – Shoulder Press, Military Press
Pectoralis Major – Chest Fly, Chest Press, Push ups
Latissimus Dorsi – Bent Over Row, Reverse Fly
Triceps – Overhead Extensions, Skull crushers
Biceps – Bicep Curl, Hammer Curl
A powerful softball strength training program will produce powerful players. Use a full ROM (range of motion) for each exercise. Generally free weights provide a better ROM than machines, but use which ever feels best to you. The ultimate goal is to create a solid program that will deliver a well-rounded athlete.

You buy them and they don’t get the job done. Anti cellulite pills, lotions, gadgets, rubber tights and other silly money wasters that sell you hope and nothing else. The truth is, your best weapons in your battle against unwelcome cellulite are a smart nutritional routine and a consistent, properly structured workout program.

I’ll assume you have a pretty good handle on the nutritional component.

As for the properly structured workout program, which you may indeed have, I’ve put together a butt, hip and thigh routine which you can incorporate into your current workouts. This routine specifically targets the areas where the appearance of cellulite tends to show up.

Keep in mind, I’ve been training people since the late eighties. Speaking strictly from experience, I can tell you that the following routine is responsible for helping many women dramatically change the appearance of their cellulite areas.

Lying on your side, do 10 reps of each exercise:

1) Bring both knees forward so your hips are at a 90 degree angle. Then straighten your top leg out in front of you, still keeping 90 degrees at the hip. Lift the top leg slowly about three feet off the ground & down.
2) Straighten both legs so your body is in a straight line. Tilt the hips forward slightly. Lift the top leg about three feet off the ground & down.

3) Put your top leg out in front of you, on the ground. Move your bottom leg forward slightly. Lift the bottom leg about 8 – 12 inches off the ground & down.

4) Repeat all 3 on the other side.

On the elbows and knees, do 10 reps of each exercise:
1) Extend one leg straight back with your toe on the ground. Lift that leg up toward the ceiling & down. Then switch legs.
2) Lift your knee off the floor. Extend that same heel back and up so your leg is pointing toward the ceiling & then bring the knee back into you. Then switch legs.

Standing up, do 10 reps of each exercise:

1) Start with your feet together. Step out in front in to a lunge position. Touch the ground with opposite hand. Come back up & step back to the starting position. Then switch legs.
2) Put one foot up on a step (12 – 18 inches high). Slowly step up and down with the other foot. Then switch legs.

If this routine is easy try going through it twice. If you still need more of a challenge, increase the reps to 15 or 20 per set.

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.