What is strength training?
Strength training, or resistance training, is a type of training that aims to increase the strength, or the maximum force once can exert against a resistance, in one's muscles. Muscular strength is a health component of fitness, which means that increasing one's strength is not just important for sport, it is important for a healthy lifestyle. There are three types of strength training and these are:
When ones muscles are working, there are three ways in which these muscles act. These are:
Most sports, in particular softball, utilise the benefits of strength training. Power and endurance are essential products from resistance training. Also, according to an article in The Irish Independent, there are eight main benefits to resistance training. The article claims that resistance training
- Free/Fixed Weights
- Elastic Weights
- Hydraulic
When ones muscles are working, there are three ways in which these muscles act. These are:
- Isometric: when a force is applied but there is no change in length to the muscle
- Isotonic: the exercise enables the antagonist to lengthen and the agonist to shorten
- Isokinetic: where machines are used to apply weight to ensure that the exercise is performed in the correct manner
Most sports, in particular softball, utilise the benefits of strength training. Power and endurance are essential products from resistance training. Also, according to an article in The Irish Independent, there are eight main benefits to resistance training. The article claims that resistance training
- Speeds up your metabolism
- Builds bone density
- Helps to smooth/reduce cellulite
- Decreases dress size
- Increases strength
- Increases energy
- Improves posture, and
- Reduces stress. (K Henry, 8 reasons resistance training is the best thing you can do for your body, Irish Independent, http://www.independent.ie/life/health-wellbeing/fitness/8-reasons-resistance-training-is-the-best-thing-you-can-do-for-your-body-30336315.html, 2014)
Why is it important in softball?
Softball is a sport where muscles and power within those muscles is imperative for optimum performance. If you look at most of the elite softball athletes, you will notice that they have toned and large muscles. This is due to the need for strong and powerful muscles in softball. Take a catcher for example. When the pitch is about to be executed, the catcher will squat down so that they are in the right position to give the pitcher the right strike zone to aim at. This position uses the quadriceps and calf group to hold the catcher in the squat position. The catcher's back needs to be straight and strong so that the risk of strains or stress fractures can be reduced. A catcher needs strong abdominal muscles to increase the balance while being in the squat position. A catcher also has to have strong arm muscles to throw powerfully from home plate to second base (shown in the video below). All these factors need one thing; strength. If an athlete does not have strength in their legs or torso or arms, they will lose their balance and will not be able to execute small but significant skills.
Softball athletes need strength in the majority of their muscles. Even small muscles like the hand and finger flexors. Building strength in the arms, legs and torso, especially, will improve performance greatly. Running, throwing, batting; all of these key elements of softball require power and power is achieved through strength in muscles. Athletes who do not have strong muscles will struggle to perform certain manoeuvre efficiently and at an accurate level constantly. Utilising the three strength trainings will help an athlete increase their muscular strength and also, with increased reps and shorter rest periods, their muscular endurance.
Softball athletes need strength in the majority of their muscles. Even small muscles like the hand and finger flexors. Building strength in the arms, legs and torso, especially, will improve performance greatly. Running, throwing, batting; all of these key elements of softball require power and power is achieved through strength in muscles. Athletes who do not have strong muscles will struggle to perform certain manoeuvre efficiently and at an accurate level constantly. Utilising the three strength trainings will help an athlete increase their muscular strength and also, with increased reps and shorter rest periods, their muscular endurance.