Softball Speed Development – 4 x 4’s | Wasserman Strength

Here’s an awesome series that we use with a lot of our softball athletes for linear speed/acceleration development! We call it the 4 x 4, which includes the following exercises, 4 rounds through, with 1 Minute Rest after each round.

• 5 Yard Sled Pushes
• Band Resisted High Knees for :5
• 5 Yard Half Kneel Sprint Starts Left
• 5 Yard Half Kneel Sprint Starts Right

5 Yard Sled Pushes – We keep this load anywhere from 50-125% of the athlete’s body weight, depending on how fast we want them moving the sled (different loads on different training days)

Band Resisted High Knees for :5

5 Yard Half Kneel Sprint Starts