In-Season Phase — Elite Softball Training

Primary Goals

Maintain strength gains from offseason/preseason
Manage fatigue from games and practice
Prevent injury
Support recovery
Stay healthy for playoffs

The In-Season Mindset

CRITICAL UNDERSTANDING: You will NOT build significant strength during the season. The goal is to PRESERVE what you built.

Training supports performance — not the other way around
Games and practice take priority — always
Listen to your body — adjust based on how you feel
Recovery is more important than ever — sleep, eat, hydrate
Less is often more — quality over quantity

Phase Structure

Option A: 2 Days/Week (Heavy Game Schedule)

Day	Focus
Day off after game	Full Body Maintenance
Mid-week	Full Body Maintenance

Option B: 3 Days/Week (Standard Schedule)

Day	Focus	Duration
Monday (after weekend games)	Lower Emphasis	45-50 min
Wednesday	Upper Emphasis	40-45 min
Friday	Power Maintenance	35-45 min

Loading Principles

Aspect	Offseason/Preseason	In-Season
Volume	12-20 sets/muscle/week	6-9 sets/muscle/week
Intensity	70-90%	75-85%
RPE	7-9	6-7
Plyometrics	High	Minimal
New exercises	Introduced	Avoid

MON — Lower Body Maintenance

Warm-Up (8 min)

Exercise	Sets × Reps
Foam Roll (brief)	2 min
Hip Circles	10 each direction
Glute Bridge	2×10
Bodyweight Squat	2×8
Leg Swings	10 each

Main Workout

Order	Exercise	Sets × Reps	Rest	Notes
A1	Goblet Squat OR Back Squat	3×5-6	2-3 min	75-80% effort
B1	DB Romanian Deadlift	3×8	2 min	Moderate weight
B2	Glute Bridge or Hip Thrust	3×10	90 sec	Activation
C1	Bulgarian Split Squat	2×8 each	90 sec	Bodyweight or light DB
D1	Nordic Curl (assisted)	2×5	60 sec	Hamstring maintenance
E1	Plank	2×30 sec	30 sec	Core stability

Catcher Add-On (5 min)

Exercise	Duration
Hip flexor stretch	45 sec each
Deep squat hold	45 sec
Ankle mobility	30 sec each

Total Time: ~45 min

WED — Upper Body Maintenance

Warm-Up (6 min)

Exercise	Sets × Reps
Arm Circles	15 each direction
Band Pull-Aparts	2×12
Push-ups	2×8
Scap Push-ups	2×8

Main Workout

Order	Exercise	Sets × Reps	Rest	Notes
A1	DB Bench Press OR Push-ups	3×8	2 min	Moderate effort
A2	DB Row	3×8 each	90 sec
B1	Landmine Press	2×8 each	90 sec	Light, rotational
B2	Lat Pulldown OR Pull-ups	2×8-10	90 sec
C1	Face Pull	3×15	45 sec	NEVER skip in-season
C2	Band External Rotation	2×15 each	45 sec	Shoulder health

Total Time: ~40 min

FRI — Power Maintenance

Pre-Weekend Games

Warm-Up (8 min)

Exercise	Sets × Reps
Light jog / jump rope	2 min
Dynamic stretches	3 min
Med ball slams (light)	8
Glute activation	2×10

Main Workout

Order	Exercise	Sets × Reps	Rest	Notes
A1	Box Jump (step down)	3×4	90 sec	Quality, not quantity
B1	Med Ball Rotational Throw	3×5 each	60 sec	Maintain bat speed
B2	Med Ball Scoop Toss	2×5	60 sec
C1	Trap Bar Deadlift	3×4	2 min	70-75%, FAST
D1	Pallof Press	2×10 each	45 sec
D2	Dead Bug	2×8 each	45 sec

Total Time: ~40 min

2-Day Option (Heavy Schedule)

When games pile up (tournaments, double-headers), use this minimal program:

Day 1 — Full Body A

Exercise	Sets × Reps	Notes
Goblet Squat	3×8
DB RDL	3×8
Push-ups	3×10-15
DB Row	3×8 each
Pallof Press	2×10 each
Face Pull	2×15

Day 2 — Full Body B

Exercise	Sets × Reps	Notes
Trap Bar Deadlift	3×5	Light-moderate
Hip Thrust	3×10
DB Bench Press	3×8
Lat Pulldown	3×10
Med Ball Rotational Throw	3×5 each	Maintain power
Plank	2×30 sec

Game Week Adjustments

Day Before Game

NO lifting
Light mobility work only (15 min max)
Arm care routine
Mental preparation

Game Day

Dynamic warm-up before game
No training

Day After Game

Optional light mobility
Best day for strength training if you feel good
Listen to your body

Double-Header Week

Reduce training to 1-2 sessions
Focus on recovery (sleep, nutrition, mobility)
Skip Friday workout if weekend tournament

Managing Catcher Fatigue

Catchers experience more cumulative stress than other positions:

Constant squatting — hip flexor tightness, knee stress
Blocking — impact on knees and body
Throwing — arm stress
Mental demands — cognitive fatigue

Daily Catcher Recovery Protocol

When	What	Duration
Pre-Game	Dynamic warm-up + hip mobility	15 min
Post-Game	Static stretching + foam roll	10 min
Before Bed	Hip flexor stretch + deep breathing	5 min

Weekly Catcher Mobility (Non-Negotiable)

Day	Focus
Monday	Hip flexors, ankles
Tuesday	Thoracic spine, shoulders
Wednesday	Full lower body
Thursday	Light — just maintenance
Friday	Brief dynamic prep
Weekend	Post-game recovery

Arm Care During Season

See Arm Care Protocol for full details.

Quick Reference

Before Practice / Game

Arm circles (2 min)
J-Band routine (8 min)
Long toss progression

After Practice / Game

Ice if needed (15-20 min)
Light stretching (5 min)
Recovery nutrition within 30 min

Off Days

J-Bands maintenance (5-10 min)
NO throwing (arm needs rest)

Red Flags — When to Skip Training

Stop and rest if you experience any of the following:

Persistent fatigue (more than 2-3 days)
Joint pain (not muscle soreness)
Decreased performance in games
Mood changes (irritability, depression)
Getting sick frequently
Sleep problems
Loss of appetite

Action: Take 3-5 days completely off from training (practice/games continue). If symptoms persist, consult coach or medical professional.

Intensity Management

How Hard to Push

Week Type	Training Intensity
Normal game week	70-80% effort
Heavy game week (3+ games)	60-70% effort
Tournament week	50-60% or skip
Post-tournament	Extra recovery
Playoff push	Minimal training

RPE Scale for In-Season

RPE	Description	In-Season Use
6	Light — could do many more reps	Regular training
7	Moderate — 3-4 reps left in tank	Regular training
8	Hard — 1-2 reps left	Occasional
9-10	Near/at failure	AVOID in-season

Rule: Never train to failure during the season.

Sample Week (Standard 3-Day)

Monday (After Sunday Game)

Sleep in if possible
Lower body maintenance workout (afternoon)
Full mobility routine (evening)

Tuesday

Practice
Brief arm care
Light mobility

Wednesday

Upper body maintenance workout (before or after practice)
Focus on shoulder health

Thursday

Practice
Arm care
Light dynamic prep

Friday

Power maintenance (morning or early afternoon)
Rest afternoon
Pre-game mental prep

Saturday / Sunday

GAME DAY(S)
Dynamic warm-up
Post-game recovery

Maintaining Bat Speed

Even though training volume drops, maintain rotational power:

Minimum Weekly Power Work

Exercise	Sets × Reps	Frequency
Med Ball Rotational Throws	3×5 each side	2×/week
Quality tee swings	25-50 reps	3-4×/week
Dry swings with intent	10-15	Daily

Bat Speed Cues

“Hips lead”
“Snap through the ball”
“Explode, don’t guide”

Playoff Preparation (Final 2-3 Weeks)

Training Modifications

Reduce to 2 days/week maximum
Decrease volume 30-40%
Maintain some intensity
Increase mobility/recovery work

Mental Preparation

Visualization (5 min/day)
Breathing exercises for stress management
Positive self-talk routines

Physical Priorities

Sleep (8-10 hours, non-negotiable)
Nutrition (fuel properly)
Hydration
Light movement (stay loose)
Minimal heavy training

Common In-Season Mistakes

Mistake	Why It’s Bad	Solution
Training too hard	Fatigue accumulates, performance drops	Use RPE 6-7, never to failure
Not training at all	Lose strength gains by season end	Maintain 2×/week minimum
Skipping mobility	Tightness leads to injury	10-15 min daily, non-negotiable
Poor nutrition	Can’t recover, energy crashes	Eat enough, hydrate well
Not sleeping	Everything suffers	Prioritize 8+ hours
Playing through pain	Minor issue becomes major	Address issues early

Weekly Check-In Questions

Ask yourself every Sunday:

How does my body feel (1-10)?
Am I more tired than usual?
Any nagging pain?
How’s my performance in games?
Am I sleeping well?
What does my body need this week — more training or more recovery?

Transition to Summer

After the season ends:

Take 1-2 weeks completely off from training
Stay active (walks, swimming, other activities)
Address any lingering issues
Begin Summer Phase when ready

The goal is to enter summer fresh, recovered, and hungry to train again.