The HS Softball In-Season S&C Program
Your daughter spent the winter building it. This program makes sure it's still there in May. Two training sessions per week, 30 minutes each, organized around the game schedule โ so she finishes the season hitting the same way she started it.
- 2 days/week ยท 30 min/session ยท All season long
- Day A: Lower body & core โ the power base for bat speed
- Day B: Upper body & rotational โ exit velocity maintenance
- J-Band arm care sequence โ every throwing day, before warming up
- Weekly schedule templates for 2-game and 3-game weeks
- Season-long progress tracker (15 weeks + playoffs)
"I absolutely love my J-Bands! I am a college softball player and have been using them for years as a staple in my throwing routine. They have strengthened my arm and given me confidence in a solid warm-up. I 100/10 recommend to all overhead athletes."
โ Gabi Nilles, College Softball Player & Coach ยท via JaegerSports.com
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What's Inside
Everything in the In-Season PDF
One printable document. Day A and Day B workouts, the J-Band arm care sequence, weekly schedule templates, and a 15-week progress tracker โ organized so you can take it straight to the weight room or use it on the road.
Day A โ Lower Body & Core
7 exercises: goblet squat, single-leg RDL, hip thrust, lateral band walk, reverse lunge, dead bug, and Copenhagen plank. 30โ35 minutes.
Day B โ Upper Body & Rotational
7 exercises: med ball rotational toss, DB row, half-kneeling press, face pull, Y-T-W, Pallof press, bat overspeed swings. 30โ35 minutes.
J-Band Arm Care Sequence
5-exercise J-Band protocol performed before every throwing session. 5 minutes. Builds rotator cuff and posterior capsule integrity all season.
Weekly Schedule Templates
Two layout options: the 2-game week template and the 3-game week template. Shows exactly which days to train and which to recover.
Recovery Guidelines
Sleep targets, hydration guidelines, and a pre-game morning checklist. Recovery is part of the program โ not a separate consideration.
15-Week Progress Tracker
Tracks energy level (1โ5), arm soreness (0โ10), and Day A/B completion across the full season plus playoffs. Mid-season check-in at Week 7.
The Program
2 Days/Week ยท 30 Min/Session ยท All Season
Day A and Day B alternate throughout the season. Both sessions are 30โ35 minutes at moderate intensity โ scheduled around game days, not competing with them.
Lower Body & Core
Hip strength ยท Core stability ยท Adductor integrity- Goblet squat 3ร8 (moderate load)
- Single-leg RDL 2ร8 each side
- DB hip thrust 3ร10
- Lateral band walk 2ร12 each direction
- Reverse lunge 2ร8 each leg
- Dead bug 2ร6 each side
- Copenhagen plank 2ร20 sec
Upper Body & Rotational
Bat speed ยท Arm health ยท Shoulder resilience- Med ball rotational toss 3ร6 each side
- Single-arm DB row 3ร10
- Half-kneeling DB press 2ร8 each side
- Face pull 3ร12
- Y-T-W raises 2ร10 each
- Pallof press 2ร10 each side
- Bat overspeed swings 3ร8 (lightest bat)
J-Band arm care โ every throwing day, before the arm is warm: arm circles ยท internal rotation ยท external rotation ยท horizontal abduction ยท trunk rotation with band. 2ร10 each. Takes 5 minutes. This is the most important 5 minutes in the program.
Is This for You?
Who This Program Is Built For
This is not an off-season strength program. It's a maintenance program โ built for the reality of a high school softball season that runs 15+ weeks with games 2โ3 times per week.
Parents of High School Softball Players
Your daughter worked hard in the off-season. This program gives her a structure that protects those gains through the season โ so she's finishing games in May with the same pop she had in February.
High School Players Who Trained in the Off-Season
You built a foundation. Now you need to maintain it. This program is exactly calibrated to the time and energy available during a high school season โ 30 minutes, twice a week, and no heavy lifting before games.
Pitchers & Catchers Needing Arm Health Structure
The J-Band arm care protocol in this program is specifically for the positions that take the most throwing stress. Five minutes before every throwing session โ practice days, game days, bullpen days. No exceptions.
Players Without Access to a Team Strength Coach
Most high school softball programs don't have a dedicated S&C staff. This program is designed to run independently โ at a school weight room or at home โ with minimal equipment and no setup time.
What Athletes & Parents Are Saying
The arm care and the recovery structure change everything.
"I absolutely love my J-Bands! I am a college softball player and have been using them for years as a staple in my throwing routine. They have strengthened my arm and given me confidence in a solid warm-up. As a coach, I will always advocate for my athletes to use J-Bands each time they pick up a ball. I 100/10 recommend to all overhead athletes."
"I've been working with Joey since I was 11 and the biggest thing he's taught me isn't a swing cue. It's how to read what your body is telling you before it shuts you down. I was in the gym 6 days a week on top of practices. By midseason my knee was breaking down. Joey looked at what I was actually doing and the answer was less volume โ not more treatment."
"When Noah's shoulder started bothering him right before all-stars โ 6 out of 10 pain โ Joey didn't panic. He looked at what was actually going on, gave him a combination of exercises and tools, and Noah was back throwing the next day. Within a week he was fully back."
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Questions
Frequently Asked Questions
Is this program free?
Yes โ 100% free. Enter your email and we'll send the full PDF to your inbox. No upsell, no credit card.
Is this for high school players, or is it too advanced?
This program is calibrated specifically for high school softball players โ not college athletes, and not beginners starting from zero. It assumes your daughter has done some training before the season. The exercises are selected for their low injury risk and minimal setup time, which makes them practical for a high school schedule.
Will this program make my daughter sore before games?
Not if it's used as designed. The scheduling rules are built into the program: never do Day A (lower body) the day before a game, reduce volume by 30% from off-season levels, and skip lower body training entirely on 3-game weeks. The soreness risk is minimal when the program is followed as written.
What equipment does she need?
Dumbbells (15โ30 lb range), loop resistance bands, a 6โ8 lb medicine ball, and J-Bands. No barbell, no trap bar, no cable machine required. The program is designed to run in a basic school weight room or at home with minimal equipment.
Does she need to do arm care exercises every day?
On every day that involves throwing โ yes. The J-Band sequence is 5 minutes and is done before the arm is warm. Practice days, game days, bullpen sessions, and catch days all count. The days with the most throwing are exactly the days it matters most.
Who created this program?
Joey Myers โ NASM Corrective Exercise Specialist, IYCA Youth Fitness Specialist, former D1 outfielder at Fresno State (2000โ2003), and founder of HittingPerformanceLab.com. He has 20+ years studying the biomechanics of hitting and has worked with hitters and throwers from youth baseball through professional levels.
