Washington Softball’s Off-Season Conditioning Plan
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 |
2×4 |
7-8 seconds |
30 seconds between reps; 2 minutes between sets |
Wednesday – Speed Endurance
Distance
|
Sets/Reps
|
Intensity
|
Recovery
|
40 yards
|
2×5
|
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
|
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Washington Softball’s Off-Season Conditioning Plan
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 |
2×4 |
7-8 seconds |
30 seconds between reps; 2 minutes between sets |
Wednesday – Speed Endurance
Distance
|
Sets/Reps
|
Intensity
|
Recovery
|
40 yards
|
2×5
|
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
|