The Princess of the Mound Workout inspired by softball player Mo’ne Davis

Below is a detailed description of “The Princess of the Mound” workout—an AMRAP (As Many Rounds As Possible) routine inspired by softball player Mo’ne Davis. This workout is designed to target and strengthen the upper body, focusing on muscle groups essential for pitching power, arm stability, and overall throwing mechanics.

Workout Overview

  • Workout Name: The Princess of the Mound

  • Type: 20-Minute AMRAP (As Many Rounds As Possible)

  • Exercises:

    1. Dumbbell Shoulder Press (25 reps)

    2. Dumbbell Shoulder Rotations (25 reps)

    3. Dumbbell Bicep Curls (25 reps)

    4. Resistance Band Chest Openers (25 reps)

    5. Triceps Extensions (25 reps)

Instructions:

  • Set a timer for 20 minutes.

  • Complete as many full rounds of the five exercises as possible before time is up.

  • Rest as needed, but try to maintain a steady pace.

Exercise Descriptions

1. Dumbbell Shoulder Press

How to Do It

  1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

  2. Engage your core and keep your back straight.

  3. Press the dumbbells overhead, fully extending your arms (but not locking out your elbows).

  4. Lower the weights back to shoulder height in a controlled manner.

Muscles Worked

  • Primary: Deltoids (shoulder muscles)

  • Secondary: Triceps, upper trapezius, core stabilizers

Sport Tie-In
A strong overhead pressing motion supports an explosive throwing arm. Pitchers in softball rely heavily on shoulder strength to generate velocity while protecting the joint from repetitive stress. Building strong shoulders helps ensure consistent power and reduces injury risk.

2. Dumbbell Shoulder Rotations

(Often referred to as “External Rotations” or “Internal/External Rotations,” but here the emphasis is on external rotation for rotator cuff strength.)

How to Do It (External Rotation Example)

  1. Hold a light dumbbell in your right hand.

  2. Keep your elbow bent at 90 degrees, tucked close to your torso.

  3. Rotate your forearm outward (away from your body) while maintaining that 90-degree bend in the elbow.

  4. Slowly bring your forearm back in toward the midline.

Repeat for the left side.

Muscles Worked

  • Primary: Rotator cuff (especially the infraspinatus and teres minor for external rotation)

  • Secondary: Deltoids, core stabilizers

Sport Tie-In
Shoulder rotation exercises directly protect and strengthen the rotator cuff—crucial for overhead and throwing sports like softball. Keeping these small but important muscles strong helps stabilize the shoulder joint, improves throwing mechanics, and lowers risk of shoulder injuries.

3. Dumbbell Bicep Curls

How to Do It

  1. Stand upright, feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.

  2. Curl the weights upward by bending the elbows, keeping your upper arms stationary by your sides.

  3. Squeeze your biceps at the top of the movement, then lower the dumbbells in a controlled motion.

Muscles Worked

  • Primary: Biceps brachii

  • Secondary: Forearms (grip strength), brachialis

Sport Tie-In
Strong biceps contribute to a powerful arm swing and help control the deceleration phase of a pitch. This support around the elbow and forearm area is important for a pitcher’s endurance and overall arm health during repeated throws.

4. Resistance Band Chest Openers

How to Do It

  1. Secure a resistance band around a sturdy anchor at chest level.

  2. Stand upright, holding the ends of the band in each hand with arms extended straight in front of you.

  3. With a slight bend in your elbows, pull your arms outward and backward, opening up the chest.

  4. Slowly return to the starting position, feeling a stretch through the chest and the front of the shoulders.

Muscles Worked

  • Primary: Pectoral muscles (chest), anterior deltoids

  • Secondary: Upper back stabilizers, scapular stabilizers

Sport Tie-In
Strong and mobile chest and shoulder muscles aid in generating upper-body power, which transfers into more forceful throwing motions. The chest openers also counteract rounded shoulders from repetitive throwing, promoting better posture and shoulder health.

5. Triceps Extensions

(Can be done standing with a dumbbell overhead or using a cable/resistance band—choose the version that fits your equipment.)

How to Do It (Overhead Dumbbell Variation)

  1. Stand with feet hip-width apart, holding a single dumbbell overhead with both hands, palms supporting the underside of the top plate.

  2. Keep your core tight and your elbows close to your ears.

  3. Bend at the elbows to lower the dumbbell behind your head in a controlled fashion.

  4. Extend your arms fully to lift the weight back overhead.

Muscles Worked

  • Primary: Triceps brachii

  • Secondary: Shoulders (stabilizing), core stabilizers

Sport Tie-In
In softball pitching, triceps strength is critical for the arm extension phase, particularly in underhand throws where the arm sweeps through forward extension. Strong triceps also help stabilize and protect the elbow during high-velocity throwing motions.

Why This Routine Matters for a Softball Pitcher

Mo’ne Davis made headlines with her pitching prowess, showcasing impressive arm strength, control, and overall athleticism. This upper-body-focused AMRAP addresses the key demands of a softball pitcher:

  1. Shoulder Strength & Stability – The shoulder press and rotator cuff exercises support power and protect the shoulder joint.

  2. Arm & Elbow Support – Bicep curls and triceps extensions reinforce the muscular stability necessary for repetitive throwing.

  3. Chest & Shoulder Mobility – Resistance band chest openers help counteract the internal rotation that often occurs from repeated pitch motions.

  4. High Endurance – By performing an AMRAP for 20 minutes, you develop muscular endurance—crucial for pitchers who need to maintain mechanics and velocity throughout multiple innings.

Use this routine to sharpen your upper-body strength and resilience, just like Mo’ne Davis on the mound. Pitch with power, maintain proper form, and reduce your risk of injury with consistent dedication to “The Princess of the Mound” workout.

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