Looking for some ideas/advice for off-season conditioning for a high school team.
I have some rules/limitations. Technically "softball conditioning" in the off-season isn't allowed. What I can do is run after school physical fitness sessions, optional and open to all students, and I can't teach any kind of skills of the game (so no throwing, hitting, etc.). So this is all running, exercise, etc.
Our school doesn't have a weight room or much in the way of other equipment (by all means throw out some suggestions, but there's a good chance the school doesn't have it at the moment). So I'm also limited there. But my thinking is we can do a lot of basic conditioning without much. Working out is not my forte, so I don't even know where to start, but I do know that an hour of running is going to get boring. I want them to show up, so I'd like to find ways to keep it fun and interesting and different.
Cross fit is pretty much ready made for softball players. All about core, balance, and explosive strength. We did it during the Winter as 12U at a local facility and it was awesome.
One caveat, you should 100% get a professional to do it or assist you... In my opinion, if you aren't officially trained in any kind of way, you're going to get someone hurt and hurt badly. We amateurs have no idea when someone is using bad form (hip tilt, leaning, arched back, etc.) that will let them do more than their body should be doing.
Being limited in equipment and funds...I suggest body weight exercises set up at different stations.
An example of a workout would look like:
Station 1#-ladder drill
station 5-cones set up for pro agility shuttle
Have a set time at each station, then have all the girls switch. You can switch things up with different exercises.