Softball players rely on their hands and wrists to make great plays, like throwing a wicked pitch or slamming a double in the gap. Thus, keeping your wrists injury free is extremely important.
The nearly year-round softball season can subject your wrists to significant wear and tear. Since strength training should also be a part of your routine, you should avoid putting additional stress on the joint during your workouts.
Traditional Olympic lifts such as the Power Clean and Snatch are common exercises for softball players—and for any athlete for that matter. They are among the best exercises for developing full-body explosive strength. The problem is that if you perform them incorrectly or lack the wrist mobility required to perform them, these lifts can place unneeded stress on your wrists; and the additional stress can cause more harm than good, putting your wrists at risk for injury.
Instead, substitute these safer alternatives for Olympic lifts. You will still receive the benefits of the Olympic lifts, but you'll lower the risk of wrist injuries.
Kettlebell Swings activate the muscles in the back of the body, challenge grip strength and improve hip explosiveness. Since they involve an extension of the hips and knees, they yield results similar to Olympic lifts, but without the added stress on the wrists. They are also easy to master, making them a great option for inexperienced lifters.
Olympic lifts also involve an extension of the ankle, which is where Continuous Bounds come in. Both the single and double-leg version improve explosive ankle drive, while also developing the quads, glutes, hamstrings and even the midsection.
Sets/Reps: 3-4x10-12 each leg
The final component of Olympic lifts is an upper-body movement. Pop-Up Push-Ups are one of the best upper-body plyometric exercises to increase power. Plus, they are fun to do. The exercise is simple. Start in a push-up position, lower to the ground and explode up to thrust your body into the air and land on your feet, almost like how a surfer pops up onto a board before catching a wave.