Looking to start a weight/stregnth training program along with a flexability program

Coach Foster said:

p90x and the like, are fine for general strength building. I would suggest finding a softball specific strength workout. They are out there, just have to look. If you know anyone in your area who does training, see if you can get with them to create something. Last off season, we partnered with a local gym, had them create a specific arm/core strength and speed workout, that we did 3 days a week. We worked out a price where we would come to their facility twice a week, and they would send two trainers down to the school once. It worked pretty well, and we saw some strength and speed gains.

If that isn't an option, I've had both baseball and softball players have success with Volt Athletics online training. Also, Matt Lisle recently put out his SwingFit program. Both are a little pricey, but seem to be good options if you dont have a local gym to help you out.

Hope this helps.

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This what we did for DD. Her weightlifting regimen was more for core strengthening, upper back/shoulder muscles for catching and overall muscle toning than actually adding mass. The speed and agility helped with speed and the cross-fit helped with overall muscle tone. It was developed by a sports specific trainer who specialized in BB and SB...especially catchers.

DD has trained for just about a year now and it has helped her. It has helped her maintain her body and reduce the impact of multiple sports. Luckily they get to workout at school daily even during their seasons and over the summer. We have coaches that have been certified in training young athletes and it has paid off.

Anything you do to increase strength and flexibility will pay off in performance on the field. Like everyone else for get the need to put on 10-15lbs. If it happens through the process that means your body can handle it and it fits your frame. DD put on about 15lbs through the year and it looks natural on her and it has not impacted her speed or quickness. A year ago she was 5'1" and 110lbs and is now 5'2" and 125lbs. Her biggest concern was looking manly and that isn't happening by just lifting and taking care of herself.

As others have said, adding 10-15 lbs of muscle by April is a ridiculous goal. I suggest you ignore the scale and focus on results you want - get stronger, faster, quicker and more agile.

If available to you, find a fitness professional and tell them your goals and have them assess your strengths and weaknesses. They can design a program for you. That is much easier than trying to figure it out for your self.

P90X is very challenging. You might start with a less strenuous program. The Anarchy Workout is one such program. Less expensive too.

Yoga is great for flexibility. Check your local library for DVDs or YouTube. Some are pretty cheesy so it's a great way to get a feel for the program you want. You didn't mention if you have lower or upper back tightness, but lower back issues can be caused by tight hamstrings. Yoga will definitely help with that.

If your coaches want you to move better behind the plate and in the infield, it sounds like speed and agility work would help out. Consider getting an agility ladder and mini hurdles and search YouTube for agility drills.

Good luck.