90-Minute Softball Practice Plan

Several times a week, you gather your team together for practice. These practices are aimed at helping your players learn new skills and sharpen existing ones, setting your team up for better in-game performance.

Therefore, selecting the right drills and simulated game scenarios for your practices is an essential task. We have developed a sample softball practice plan to keep your practices organized, efficient, and challenging.

Part 1: Warm up (10 minutes)

• Jog: Run a jog around the field for 2-3 laps.
• High knees: Set up cones on the field. Have players execute high knees back and forth.
• Walking lunges: Players will reach one leg forward and squat down
• Arm/shoulder circles: Extend arms to the side in a “T” position, roll back and forth in small circles.
• Wrist rotations: Rotate hands until palms are facing upwards. Hold for 10-15 seconds.
• Crossbody stretch: Cross one arm over the chest. Use the other hand to grasp the outer forearm and gently press it closer toward the chest.

Part 2: Slingshot Pitch (15 mins)

Set up: One player will start on the pitching rubber. Line up other players behind. Each player will have their own glove and ball.

How to:

• The starting player will have both hands in front of their body.
• To begin the arm motion of a “slingshot,” the player will pull their pitching arm straight back (ideally forming a straight line with their shoulders).
• Immediately, the pitching arm will be “released” by swinging their arm forward in a half-circle motion.
• When the pitching arm comes forward and reaches the player’s hip, they will release the ball, snapping at their wrist.

Part 3: Batting Tee Drill (15 mins)

Set up: Adjust your batting tee to the average height of your players (this can be adjusted easily between turns). Line up your players. Each player will have a bat.

How to:

• The first batter will start in a narrow stance
• They will slowly raise their front leg while balancing the weight on their back leg.
• After they have gained balance, they will step forward (planting their front leg on the ground) and swing.
• Note: Executing a leg lift helps players understand the feeling of generating power with their legs, ultimately developing more powerful swings.
• Each player will take 3 swings before rotating to the next player in line.

Part 4: Ground balls (10 mins)

Set up: Pair up players across the field. One player in each pair will have a ball. Both players will have gloves.

How to:

• The player with the ball will start first. They will roll it to their partner, either to their left or right.
• The fielder will assume a “ready” position (feet will be slightly wider than shoulder width, knees will be slightly bent, and weight over the balls of their feet).
• Fielder will break for the ball, pick it up (as quickly as possible), and throw it back to their partner.
• After 5 reps, pairs will switch roles.

Part 5: Knee- Tap Bunting (15 mins)

Set up: Pair up your players anywhere on the field. One will assume the position of a batter while the other player assumes the position of a pitcher.

How to: 

• Batter will start in an upright hitting position: back straight, feet shoulder-width apart, knees slightly bent and weight balanced on both feet.
• Pitcher will toss the ball toward the batter.
• Before the ball arrives, the batter will tap one knee to the ground and execute a bunt. *Right-hand batter will tap their right knee and vice-versa.
• Run this drill 4-5 times before players switch positions.

*Practicing a one-knee bunt enables players to focus on mastering upper body mechanics (hands, arms, and eyes), which are the most critical movements when bunting.

Part 6: Situational Scrimmage (20 mins)

Each inning will start with a pre-set scenario, challenging players to think strategically. I.e, Runner on 3^rd, 1 out or Corners in, runner on 1^st, etc..

Players will have to leverage their softball IQ to respond under pressure to each situation. For example:

• Runner on 3^rd: Players will score a runner from 3^rd by bunting the ball (squeeze play) or by executing a fly ball to the outfield (sac fly)
• Corners in, runner on 1st: A defense bunt will be executed (instead of swinging).

Part 7: Cool Down (10 mins)

• Hamstring Stretch: Stand with feet hip-width apart and slowly bend at the hips.
• Calf Stretch: Face the wall with one leg touching and the other extended behind.
• Shoulder Stretch: Bring one arm across the body. With the opposite hand, gently pull the arm toward the body.
• Tricep Stretch: Raise one arm overhead and bend at the elbow so the hand is touching the opposite shoulder blade.
• Lower Back Stretch: Start in a kneeling position and sit back on your heels while extending your arms forward.
• Hip Rotator Stretch: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, pulling the uncrossed leg toward the chest.

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