There’s no question in anyone’s mind that softball is a legitimate sport. But do you know how much of a workout both playing and training can be? If traditional exercise isn’t your jam, softball will take care of all of your body’s physical needs, both on and off the field.

Softball is considered an anaerobic sport, it basically involves a lot of stop-and-start action, as opposed to players staying in constant motion during a soccer match, as Kelly Turner, fitness expert for DietsInReview.com, explained. During an aerobic sport, like soccer, the heart rate stays elevated constantly, while during softball you get bursts of elevation between resting periods.

“Whether you are batting, catching, or pitching, softball is all about quick bursts of speed and agility,” said Turner. The sport requires your total body to play well.

“Producing the power and quickness needed to perform well in softball games requires all of the major muscle groups to work together,” she explained, calling this functional exercise. It’s when the body is called upon to perform real world movements against resistance.

Casey Crozier knows that to be true. The former pitcher for Youngstown State University’s softball team graduated last spring as a legacy, going down as the all-time leader in wins, strikeouts, and innings pitched for her school.

She explained that when she and the team are on the field, they’re using their bodies in every way possible. Split-second agility to throw, make sharp turns, and run are just a few ways softball players use their bodies during a game. “In order to produce first-step quickness, the muscle must stretch before it contracts making plyometric, or jump training, a great way to boost performance,” adds Turner.

Crozier shared some of the ways these players train for wins. At least for her team, they start each morning with a cardio session —which includes swimming or a 1.5-mile jog — and strength training— focusing on body weight exercises that work both lower- and upper-body muscles. This can include squats, pull-ups, and stretching.

For both pitchers and batters, focus on strengthening the legs is key. “Batters use their legs to hit, and pitchers use their legs to generate a lot of power,” explained Crozier. And let’s not forget how sprinting to catch a ball or take a base requires a lot of lower body strength, too.

Last, but not least, is a player’s core. Turner adds that a strong lower body, including the core muscles, are necessary for sprinting, and even diving after a ball. And that, especially is where you need protection beyond what a good workout can provide.

“When girls slide to steal bases or dive to catch, they need breast support,” said Crozier. Don’t forget, Enell likes to play ball, too! Crozier advocates that female players not skimp when it comes to a sports bra. “Your body is in constant movement,” she said. “Having a secure sports bra as you run, bend over, and move in all directions is necessary to be successful on the field.”

“Playing softball will not burn huge amounts of calories, but it will increase the explosiveness of your muscles,” said Turner. If you’re still in school, join your high school or college’s team, either officially or through the many co-ed sport offerings. And those skills will go a little further than, say, your high school flute career. Adult softball leagues are available in nearly every city, through local organizations like the Y or teams through your company. Like we said, if a group fitness class or typical workout scene isn’t quite your scene, a team sport like softball may be just what you need to stay strong and active!