The prevention of injury is the goal of any athlete. If you could participate in any sport without injury, it would be that much safer and more appealing to a wider range of participants. However, this is not the case. Physical preparation (basically training) involves ways in which preventing injury can be contained and reduced. Elements such as pre-screening, skill and technique, physical fitness, and warm-up, stretching, and cool-down allow the body to physically prepare for the stress and exertion that will be placed upon it in training for softball, or a game of softball.
Pre-Screening
Before physical preparation for softball should take place, a pre-screening process should be undertaken. Knowing the history, capabilities, and any pre-existing medical conditions can aid in the training of a softball athlete. Coaches should take this information and utilise it in their programs for each specific athlete. Below is the questionnaire you will need to fill out upon joining the softball team. (Altered from 'Healthy For Life' Program, esvhealthwatch.vic.gov.au)
Skill and Technique
Softball is a sport where skills and technique is essential to optimum performance. Some key skills, which we will learn in training and which you will practice on your own, are:
- Throwing: this involves both accuracy, power, and technique. Technique is essential to reducing injury.
- Catching: technique is imperative to making sure no injury occurs. Catching ineffectively can result in a ball to the head, arm, leg or torso.
- Batting: when doing so, the technique will mean the difference between a great hit and a bomb out. It will also reduce injury to the particularly the back and shoulders.
Physical Fitness
One's physical fitness is imperative to their performance. If you are 'fit' you can focus on the minor details to improving your performance. The areas in which you can focus your physical fitness are the health related components of fitness and also the skill related components of fitness.
Health Related Components of Fitness:
All these components are important and utilised in softball but are also essential for everyday life. However, skill related components can be more specific in relation to softball.
Skill Related Components of Fitness:
Health Related Components of Fitness:
- Cardiovascular Fitness: increasing the ability of one's heart will allow oxygen to be supplied easier to working muscles
- Body Composition: having a balance between one's body fat and the body's mass (e.g. muscle, bone and water) will better one's performance and overall health
- Muscular Endurance: this is the ability for one's muscles to continue working over a long period of time and will better one's performance as fatigue will be reduced
- Muscular Strength: this is the ability that the muscles have to exert force in a single contraction which will benefit in lifting, pulling or
- Flexibility: the range of motion that can be attained at the joints which will aid in general movement.
All these components are important and utilised in softball but are also essential for everyday life. However, skill related components can be more specific in relation to softball.
Skill Related Components of Fitness:
- Speed: the ability for one to move quickly from one point to another which aids in the ability for a softball athlete to run around the bases and retrieve a ball.
- Power: the ability one has to work at an explosive pace which is used in all aspects of softball; batting, throwing, running, etc.
- Balance: the ability to maintain an upright position whilst still or moving is essential to softball through the need to manoeuvre around the diamond at different angles and positions
- Reaction Time: this component is essential to softball as it is the amount of time it takes for one to respond to a stimulus like a ball being pitched or hit at you.
- Coordination: the integration of hand and/or foot movement with the input of sense which is important in the techniques of running, batting, pitching, throwing and catching.
Warm-Up, Stretching, and Cool-Down
A warm-up is performed exercise commences and is essential for slowly and incrementally increasing the heart rate and blood pressure to warm the body up to action. It also increases mental preparation and reduces fatigue. Having a warm-up before a game or training sessions is important to reducing injury as the muscles and body is prepared for action.
Stretching can be used in both warm-up and cool-downs as it aids in preparing the muscles for action and reducing lactic acid build up for recovery. Dynamic and ballistic stretches are mainly used in warm-ups as they warm the body up whilst preparing the muscles, and static and PNF stretches are used in cool-downs as they aid in reduce the amount of lactic acid in the muscles and reduces the chances of DOMS. Injury is prevented as the muscles are stretched to increase their range of motion and remove lactic acid.
Cool-downs are essential for recovery and decreases DOMS. They will also aid in reducing the chances of dizziness and fainting, and reducing the levels of adrenaline. The body will have been performing at a high level with the heart working at a rapid pace and it needs time to settle and get back to a resting pace.
Stretching can be used in both warm-up and cool-downs as it aids in preparing the muscles for action and reducing lactic acid build up for recovery. Dynamic and ballistic stretches are mainly used in warm-ups as they warm the body up whilst preparing the muscles, and static and PNF stretches are used in cool-downs as they aid in reduce the amount of lactic acid in the muscles and reduces the chances of DOMS. Injury is prevented as the muscles are stretched to increase their range of motion and remove lactic acid.
Cool-downs are essential for recovery and decreases DOMS. They will also aid in reducing the chances of dizziness and fainting, and reducing the levels of adrenaline. The body will have been performing at a high level with the heart working at a rapid pace and it needs time to settle and get back to a resting pace.