ANCHOR BAY SOFTBALL

STRENGTH & CONDITIONING PROGRAM

Body Weight Circuit 1
1 round = 30 second per
exercise
2 min rest period in between
rounds
(Complete 3-4)
Body Weight Circuit 2
1 round = 30 seconds per
exercise
2 min rest period in between
rounds
(Complete 3-4 rounds)

Jumping Jacks Push ups

Push Ups Plank
Lunges Squat Jumps
Russian Twists Toe Touches
Mountain Climbers High Knee
Sit Ups Lateral Lunges
Squats Windshield Wipers
Suitcases Body Bridge
Burpees Ali Shuffle
Diamond Push Ups
Bicycle Crunches
Partner Circuit with Medicine Ball 1
1 round =30 seconds per exercise
3-4 rounds
2 minute rest in between rounds

Sit Ups
Chest Pass
Leg Lifts
V-Ups
Shoulder Press
Torso Rotation
Toe Taps
Rock, Roll up and Toss

Partner Circuit with Medicine Ball 2

1 round = 30 seconds per exercise
3-4 rounds
2 minute rest in between rounds

Russian Twists
Wall Slams
Plank Arm taps
Squat and Toss
Table Toss
Side Toss
Lunge Partner Toss
Push Ups
HIIT 1
30second-1 min per exercise
2-3 rounds
3 min rest between rounds

High Knees
Butt Kicks
Squat Jumps
Jumping Jacks
Burpees
Mountain Climbers
Upper Body: Barbell/Resistance Band Workout

Jog
Dynamic Stretch
(PBC pipe if too difficult)

1. Barbell: Bent over Rows 3x10

SS: Face Pulls 2x15

2. Barbell: Military Press 3x10

SS: Sit up chest pull with band straight leg 2x15

3. Squat with Plate steering wheel

SS Resistance band pulls 3x8

4. Resistance Band leg extension 2x10 each leg

SS: Resistance Band Good mornings

5. Bench Tricep Dips 2x15

Team Core
Conditioning Workout

Dynamic Warm Up
HIIT Circuit

30second-1 min per exercise

2-3 rounds
3 min rest between rounds

High Knees
Butt Kicks
Squat Jumps
Jumping Jacks
Burpees
Mountain Climbers

Fast Feet -Direction

Tennis Ball Game: Beat your Partner