Washington Softball's Off-Season Conditioning Plan

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After a long season, including three straight weeks on the road, the University of Washington softball team won their first-ever NCAA Championship. This would never have happened without a solid conditioning program.

According to Huskies strength and conditioning coach Hans Straub, incorporating speed endurance and anaerobic work into the team's off-season program was essential to building and maintaining a high conditioning level. "If the hitter is fatigued, her swing will lack control and power output," Straub explains. "If the pitcher is fatigued, her arm speed will diminish, which will lead to a decrease in velocity and/or her ability to locate her pitches effectively."

Straub shows how the Huskies conditioned during the off-season to prepare for their marathon journey to the top of college softball.

Monday – Top-Speed Development

Distance
Reps
Intensity
Recovery
20 yards
3
Full speed
Walk back to start line
40 yards
3
Full speed
Walk back to start line

Tuesday – Speed Endurance

Distance

Sets/Reps

Intensity

Recovery

40 yards

2x4

7-8 seconds

30 seconds between reps; 2 minutes between sets

Wednesday – Speed Endurance

Distance
Sets/Reps
Intensity
Recovery
40 yards
2x5
7-8 seconds
30 seconds between reps; 2 minutes between sets

Thursday – Top-Speed Development

Distance

Reps

Intensity

Recovery

20 yards

5

Full speed

Walk back to start line

Friday – Anaerobic Conditioning

Position
Distance
Reps
Intensity
Recovery
Middle infield and outfield
100 yards
8
17 seconds
45 seconds
Corner infield and catcher
90 yards
8
17 seconds
45 seconds
Pitchers and DH
80 yards
8
17 seconds
45 seconds

Photo Credit: Getty Images // Thinkstock