HittingPerformanceLab.com · Free Youth Softball In-Season Workout PDF
Free Download · Ages 8–12 · No Gym Required
The 8-Week Youth Softball In-Season Workout That Fits Around Your Game Schedule
2 days/week · 35 minutes · Bodyweight + bands · Arm care every session. Maintain what your player built all winter — without stopping when the season starts.
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What's Inside the 8-Week PDF
Arm Care Circuit
8-minute band routine that runs first, every session. Specifically designed for the demands of windmill pitching and high-frequency throwing in softball.
Day A + Day B Workouts
Two complete sessions — lower body + push day, upper body + pull day. Balanced, age-appropriate, printable.
Schedule Guide
8-week calendar showing how to fit training days around games, practice, and tournament weekends.
Session Tracking Log
Printable log for sets, reps, and session notes. Builds the tracking habit from the start.
Exercise Substitutions
No resistance band available? Every exercise has a listed substitution so nothing can block a session.
Recovery Stretches
3-minute cool-down at the end of every session — reduces soreness and protects shoulder range of motion for pitchers.
This Program Is Right For You If…
This Program vs. Stopping Training Entirely
| What Happens | With This Program | Without Any Training |
|---|---|---|
| Off-season strength gains | Maintained ✓ | Meaningful decline in 4–6 weeks |
| Pitcher arm care | Active every session ✓ | Stops entirely once season starts |
| Time per week | 70 min total ✓ | 0 — but no maintenance either |
| Equipment needed | Resistance band + floor ✓ | — |
| End-of-season athletic level | Near off-season peak ✓ | Meaningfully below off-season peak |
What HPL Families and Coaches Say
"Minimum of 10-mph was added to exit velocity. What you say/teach works."
— Jared Rehm, 12U Softball & Varsity Softball Coach"When Josh's oblique started giving him trouble from the pitching and hitting load, Joey gave him a specific set of exercises and it was completely gone in under two weeks. What I appreciate most is not being in a guessing game."
— George R., Josh's dad · pitcher & middle infield, high school freshman"I was in the gym 6 days a week on top of practices and games. By midseason my knee was breaking down. Joey looked at what I was actually doing and the answer wasn't more treatment, it was less volume. We cut to 4 days a week. The tendinitis cleared up."
— Drake Davis, 1B/OF · Fresno City College · .381 AVG, 12 HR, 53 RBI · 2025 Freshman of the YearAbout Joey Myers
Joey Myers played D1 baseball at Fresno State and has spent 20+ years coaching youth, high school, and college-level athletes. He holds a NASM Corrective Exercise Specialist certification and IYCA Youth Fitness Specialist credential.
He's the author of the Catapult Loading System and has helped 39,000+ subscribers understand how to train athletes smarter — not just harder — at every phase of the season.
HittingPerformanceLab.com has had over 20,000 free programs downloaded. This in-season workout PDF applies the same methodology to youth softball: movement quality first, arm care prioritized, age-appropriate loading throughout.
Quick Answers
What ages is this softball program for?
Ages 8–12. Bodyweight and resistance band only — no gym, no barbell, no specialized equipment needed.
Is this good for youth softball pitchers specifically?
Yes — the arm care circuit at the start of every session is built around windmill pitching demands: external rotation, scapular stabilizers, and pull-apart work that balances the heavy internal rotation load of the pitching motion.
Can they do this during travel ball season?
Yes — that's exactly what it's designed for. Sessions run 35 minutes on non-game, non-practice days. The PDF includes an 8-week scheduling guide built around a typical travel ball calendar.
Can she do this the day before a game or pitching appearance?
No — avoid lifting the day before or after any game or pitching appearance. The strength block produces fatigue that takes 24–36 hours to clear. Reserve the day before a game for rest or the Block 5 recovery stretches only. The scheduling guide in the PDF maps Day A and Day B around a full game week.
What if she misses a session during a tournament week?
Skip it and pick up where the program left off the following week. Do not double sessions to catch up. Skipping training during a heavy tournament stretch is the correct decision — this program is maintenance, and one skipped week has no meaningful impact on the 8-week outcome.
Get the Free 8-Week Youth Softball In-Season Workout PDF
Arm care every session. 2 days/week. 35 minutes. Fits the game schedule. Ages 8–12.
