Ultimate 52-Week High-Performance Softball Training System – Part

Ultimate 52-Week High-Performance Softball Training System – Part
The Ultimate 52-Week
Superstar Performance
Softball Training System
By Marc O. Dagenais
PUBLISHED BY:
M.O. Dagenais & Associates, Inc.
Author : Marc O. Dagenais, Softball Peak Performance Coach
154 Charlotte st., Suite C508
Montreal, Quebec, Canada, H2X 4A1
Email: [email protected]
www.softballperformance.com
Copyrighted 2007 © All rights reserved. These contents may not be shared, forwarded, or transmitted in any
form, except for personal use. No part of this book may be reproduced or transmitted in any form by any
means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval
system without written permission from the author, except for the inclusion of brief quotations in a review.
DISCLAIMER
Because exercise, nutrition, and food supplements are known to affect people differently depending upon the
choices, combinations, intensity, timing, general health, genetics, and effort expended, among other factors
over which M.O. Dagenais & Associates, Inc. and SoftballPerformance.com has no control, no guarantee is
therefore made as to the outcome or favorable results of any program, product, or information provided
herein.
User is advised to consult their physician before beginning any function or activity described herein and to
obtain such physician’s specific approval for the conducting of any activities described herein. In
consideration of being provided the materials within, the user of such materials specifically certifies that s/he
understands that participation in any function or activity set forth herein involves risks and dangers which
could result in serious bodily injury including permanent disability, paralysis, and or death. User understands
that such risks and dangers may be caused by their actions or inactions, the action or inaction of others
participating in the activity, the condition in which the activity takes place, or the negligence of the releasees,
specifically M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and it’s agents and employees.
With full knowledge, the user fully accepts and assumes all such risks and all responsibility for the losses,
injuries, or damages as a result of participation in any activity set forth herein. User further understands and
agrees that participation in any activity described herein is at user’s own and sole risk. The user hereby
releases M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and its agents or employees from
any liability, of any kind or nature, resulting from user’s use of these materials, programs, or products or
participation in any activities described herein.
ABOUT THE AUTHOR
Marc O. Dagenais, MHK, CSCS, ChPC
Softball Peak Performance Coach
Marc O. Dagenais is a sought-after peak performance coach and an expert at
improving performance, developing talent and helping athletes and teams reach their
full potential. He works with softball players to help them turn their athletic talent into
extraordinary performances and he consults with coaches on how they can get more
out of their players, turn their struggling team around or get an edge over their
opponents.
Marc has an exceptional combination of softball coaching expertise and sports
sciences knowledge – which is a very rare combo in the world of softball. He has
intimate knowledge of what it takes to develop and maintain a high level of
performance in athletes.
Marc has worked with numerous elite amateur, college and professional athletes
including hundreds of softball players. He has also been coaching women's
competitive fastpitch softball for almost 20 years and has coached at every level of the game from grassroots
to the college and the international level. He has served three years as an Assistant Softball Coach at Simon
Fraser University in Burnaby, B.C and he presently works and coaches with the Canadian Women’s Softball
National Team Program.
In addition to having an extensive background as a softball coach, trainer, and consultant, Marc has advanced
studies in sport sciences (high performance coaching, sports psychology, and strength and conditioning) and
numerous high level certifications.
Also, in addition to being an expert strength and conditioning specialist and a high-level softball coach, he is
also extremely well-versed in the areas of sports psychology, sports nutrition, and injury management.
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Graduate Studies (doctoral-level) in Education (sports psychology, sports pedagogy), McGill University
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Masters of Human Kinetics (MHK), (Coaching Sciences), University of British Columbia
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Bachelor of Sciences, (Physical Education), University of Montreal
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Diploma in High Performance Coaching, National Coaching Institute - Vancouver, BC
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CPCA – Chartered Professional Coach (ChPC)
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NSCA Certified Strength and Conditioning Specialist (CSCS)
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CAN-FIT-PRO / Twist Conditioning Inc. – Master Coach (Sports Conditioning Specialist Certification)
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CWF - Level 1 Weightlifting Coach
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NCCP – Certified Level IV Softball Coach
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Red Cross – First Aid and CPR Instructor
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CPMDQ – Naturotherapist / Kinesiologist
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CAN-FIT-PRO – Personal Trainer Specialist (PTS) and PRO-Trainer
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TABLE OF CONTENTS
Table of Contents
5
Introduction
6
General Instructions
7
Post-Season – Weeks 1-4
8
Off-Season – Weeks 5-16
11
Transition I – Week 17
135
Pre-Season I – Weeks 18-29
136
Transition II – Week 30
230
Pre-Season II – Weeks 31-42
232
In-Season – Weeks 43-52
346
Complementary Workouts
350
Exercise Database
356
Softball Articles
458
INTRODUCTION
Welcome to the Ultimate 52-Week Superstar Performance Softball Training
System. This system – The best softball training system on the planet that uses
the same exercises and training methods the world’s best softball players use.
Who Is This Training System For?
This training system is designed for elite, committed and serious softball players.
Most of the phases in the program require the athlete to workout an average of 5
times per week.
Where Should You Start?
You should start the post-season period right after your ball season. If you are
not at that point yet, I suggest you complete the off-season period anyways to
ensure a proper foundation. Once this period completed, try to identify at which
week you should be in relation to the end of your last season and pursue the
program from there.
Extras
The system also comes with a full exercise database and many articles to help
you understand how to achieve your full potential.
What Should I Expect From This System?
If you commit to it and you follow it diligently, you can expect amazing results.
You are going to be hitting rockets, pitching or thrower much harder, move a lot
faster on the field, develop an athletic body, greater strength, increased stamina,
greater recovery ability, much better resistance to injuries and perform a whole
lot better on the field!
ENJOY THE SYSTEM! ☺
Marc
GENERAL INSTRUCTIONS
1. Always focus on using proper form on all exercises. If you cannot maintain proper form, you have
reached momentary muscle failure and you must stop.
2. Always select a weight (load) that is challenging enough to allow you to reach momentary muscle
failure (point at which you cannot continue lifting with proper form because your muscles are too tired)
within the prescribed amount of repetitions. Over time, you will have to increase the load as you
become stronger.
3. The tempo means the speed of execution. If you see a number like 302, it means that you will be lifting
the weight in 2 seconds (concentric phase; last number), will not be holding it at mid-point (stretched
phase; middle number), and will lower it in 3 seconds (concentric phase; first number).
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3 - Eccentric phase or lowering of the resistance
0 - Stretched phase or when you are at the mid-point of the lift
2- Concentric phase of lifting of the resistance
Example: Pull-ups 312
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Lift yourself in 2 seconds
Hold for 1 second
Lower in 3 seconds
If you need additional explanations, ask any strength and conditioning coach or fitness professional.
POST-SEASON – ACTIVE REST AND RECOVERY
WEEKS 1-4
Post-Season – Weeks 1-4
Note: After the regular season, take 4 weeks to relax and recover. Complete the following postseason workout twice a week.
Fundamental Movement Skills
9 20 seconds each.
1. Lateral Cross-Over Land and Hold and Lateral Cross-Over (narrow)
2. Shuffle Lateral 3 x each way
1
Strengthening Exercises
2
1 x 15 each leg
1 x 15
1 x 15 (each leg)
1 x 10 (each leg)
1 x 15
1 x 12-15
Push-ups with arm straight
1 x 15 (each leg)
1 x 20
1 x 12-15
1 x 1 min
1 x 15
1 x 15-20
Stretching
9 Gentle light tension
9 45 seconds per stretch
*** Add any stretches you feel you should be doing to help you recover, prevent injuries, or improve
your performance.
OFF-SEASON
WEEKS 5-16
Off-Season – Phase 1 – Weeks 5-7
This phase is designed to build a solid foundation. This is important as a lack of proper preparation and
training in the early stages will not only hinder your ability to achieve greater results later but will also put you
at an increased risk of injury down the road.
The major goals for this phase:
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Increase joint mobility through an active warm-up
Build a base of muscular endurance
Develop core and joint stability
Strengthen connective tissue and weak and neglected muscles
Develop good basic movement skills
Build a base of aerobic endurance
Start to develop better range of motion in key muscles
Weekly Schedule
Monday
MP
ST
IPT
CT
FTR
Tuesday
MP
SAQ
EST
SST
Wednesday
MP
ST
IPT
CT
FTR
Legend
MP = Movement Preparation
ST = Strength Training
IPT = Injury Prevention Training
CT = Core Training
PT = Power Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
SAQ
EST
SST
Saturday
MP
ST
IPT
CT
FTR
Sunday
OFF
DAILY ROUTINE
Off-Season – Phase 1
Weeks: 5-7
Days:
Monday / Wednesday / Saturday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
‰ Hip Crossover
Single
1
8
Each
‰ Scorpion
Single
1
10
Each
‰ Hand Walk
Single
1
6
‰ Inverted
Single
1
8
Each
Hamstring
‰ Lateral Lunge
Single
1
6
Each
‰ Backward Lunge
Single
1
6
Each
with a Twist
‰ Walking Quad
Single
1
6
Each
Stretch
‰ Leg Cradle
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
STRENGTH TRAINING
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1A. Swiss Ball
Superset
2
12
Each
202
Alternated DB
Press
1B. Swiss Ball Leg
Superset
2
15
201
Curls
2A. 1-arm, 1-leg DB
Superset
2
12
Each
202
Row
2B. Swiss Ball
Superset
2
10
Each
201
Stationary
Lunge
3. Single Leg
Single
2
12
Each
201
Contra Lateral
Deadlift
4. Single leg
Single
2
12
Each
201
Alternated DB
Shoulder Press
5A. Swiss Ball
Superset
2
15
201
Reverse Hyper
on Bench
5B. Swiss Ball PushSuperset
2
12-15
202
up
6A. DB Wrist Flexion
Superset
2
15
Each
101
6B. DB Wrist
Superset
2
15
Each
101
Extension
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
‰ Swiss Ball “Y”
Single
1
10
‰ Swiss Ball “T”
Single
1
10
‰ DB External
Single
2
15
Rotation
‰ Scapular PushSingle
1
10
up
‰ Glute Bridge
Single
1
10
‰ Hip Adductors
Single
1
12
‰ Hip Abductors
Single
1
12
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
‰ Side Bridge
Single
‰ Front Bridge
Single
‰ Jacknives
Single
‰ Lateral Roll
Single
‰ Hip Trusts
Single
Sets
1
2
2
1
2
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
‰ Straight Leg
Single
1
Hamstring
‰ Straight Leg Calf
Single
1
‰ IT Band/ Glute
Single
1
‰ Adductors
Single
1
‰ Quad/Hip
Single
1
‰ Reach, Roll, and
Single
1
Lift
‰ Inverted
Single
1
Hyperextension
Units
Each
Each
Each
Controlled
Each
Each
Reps
30 secs
60 secs
15
6 x 3 secs
20
Units
Each
Reps
8 x 2 secs
Units
Each
8 x 2 secs
8 x 2 secs
8 x 2 secs
8 x 2 secs
8 x 2 secs
Each
Each
Each
Each
30 seconds
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Tempo
202
Each
101
Tempo
DAILY ROUTINE
Phase: 1
Notes / Comments
Week: 5-7
Days: Tuesdays / Fridays
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
‰ Hip Crossover
Single
1
8
Each
‰ Scorpion
Single
1
10
Each
‰ Hand Walk
Single
1
6
‰ Inverted
Single
1
8
Each
Hamstring
‰ Lateral Lunge
Single
1
6
Each
‰ Backward Lunge
Single
1
6
Each
with a Twist
‰ Walking Quad
Single
1
6
Each
Stretch
‰ Leg Cradle
Single
1
6
Each
SPEED, QUICKNESS, & AGILITY TRAINING
Note: Take full recovery between sets/exercises to ensure high quality of movement.
Exercises
Set Type
Sets
Reps
Units
‰ Seated Arm
Single
2
8
Seconds
Action
‰ Open Stride
Single
2
10
Each
‰ Lateral Shuffle
Single
2
15
Seconds
‰ Narrow CrossSingle
2
15
Seconds
Over
‰ Cross-over and
Single
2
8
Each
Stabilize
‰ Drop Step
Single
2
8
Each
‰ Wall Pushing
Single
2
20
Seconds
‰ Mini-Skips
Single
2
10
Sec
‰ “Out-of-the-box”
Single
2
8
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
Wiper
Single
Hammer
Single
Ax Drill I
Single
Ax Drill 2
Single
ENERGY SYSTEMS TRAINING
Zone 1 = 2 minutes
Zone 2 = 16 minutes
Zone 1 = 2 minutes
Total time: 20 minutes
Sets
1
1
1
1
Reps
10
10
10
10
Units
Each
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Tempo
Fast
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Fast
Tempo
Slow
Slow
Controlled
Controlled
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
STRENGTH TRAINING (ST)
Phase 1 – Functional Stability
Goal: To build a base of muscular endurance, develop joint stability, and strengthen connective tissues.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
Swiss Ball Alternated
DB Press
•
•
•
•
Swiss Ball Leg Curls
•
•
•
1-arm, 1-leg DB Row
•
Lie supine (face up) on a stability ball with a
dumbbell in each hand.
Hold dumbbells at the outside edges of your
shoulders, palms facing your thighs. Keep the
core set (tummy tight) and the glutes activated
by keeping your hips up.
Lift one DB at the time a time over your chest.
Lie supine (face up) on the floor, put your
heels in the middle of the ball, pull your toes
up toward your chins, and pull your shoulder
blades back and down.
Squeeze your glutes until your body is in a
straight line from ankle to shoulder. Keep your
hips tall; pull your heels in towards your
glutes.
Let the ball roll back slowly as you slowly as
you straighten your legs, keep your hips
elevated. Stay in the bridge for all your
repetitions.
Bend by dropping your chest and lifting the leg
to create a perfect line parallel to the ground.
Grab a dumbbell with your hand opposite to
the leg on the ground (right leg in the air, right
arm pulling and vice versa).
Pull it to the side of your waist and then lower
it. Perform the designated number of reps with
one arm, then repeat with the opposite arm
and leg.
•
Swiss Ball Stationary
Lunge
•
•
•
Single Leg Contra
Lateral Deadlift
•
•
Single leg Alternated DB
Shoulder Press
•
•
Swiss Ball Reverse
Hyper on Bench
•
Put one foot flat on the ball and then step into
a lunge position (giant step) while keeping
your balance.
Lower your hips toward the floor by squatting
back and down. Without letting your knee
touch the ground, return to the starting
position your weight back up with your front
leg. Do all the reps with that leg forward, and
then switch legs and repeat.
Grab dumbbells to make it more challenging if
the exercise is too easy (you make it to the
prescribed number of reps without a problem).
Stand holding a pair of dumbbells at your
sides. Set your feet hip-width apart, with your
legs in a fixed position but not locked at the
knees. Your shoulders should be back and
down and your weight on the back half of your
feet.
Shift your hips back and lower the dumbbells
as far as you can while keeping your back
straight. Fire your hamstrings and glutes as
your return to an upright position.
Stand holding dumbbells between your
shoulders and your ears. Bring one leg up and
keep it still at 90 degrees.
Lift one dumbbell at a time over your head
while keeping balance. Alternate side.
Lie face down on bench with hips and legs off
ball. Grasp underside of bench or grasp
handles (if applicable). With knees slightly
bent, raise legs to parallel with the floor.
Return to start position.
Remember to keep head and back straight in
a neutral position throughout movement hyperextension may cause injury. To
decrease intensity, bend knees to 90° and
perform movement.
•
Swiss Ball Push-up
•
•
DB Wrist Flexion
•
•
DB Wrist Extension
•
•
Get on your knees and place hands 6-8
inches apart onto the Swiss balls. Align hands
at nipple line, place feet hip width apart on
toes, and extend the arms to raise body up.
Trunk and hips should be in a straight line.
Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the ball. Return to the
start position by extending at the elbows and
pushing the body up.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing down or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
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Swiss Ball “Y”
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•
Swiss Ball “T”
•
•
DB External Rotation
•
•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Lie on side opposite of working arm.
Grasp dumbbell and flex elbow at 90° keeping
elbow in at side. Forearm should be slightly
below parallel to floor. Rotate arm outward
keeping elbow at 90°. Return to start position.
Remember to keep elbow firmly secured to
side. You may put a rolled towel between the
elbow and side to facilitate rotation and secure
form.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
•
•
Glute Bridge
•
•
Hip Adductors
•
•
Hip Abductors
•
Lie on your back on the floor with your knees
bent and feet flat on the floor.
Raise one foot into the air and press your
other foot into the floor or disc until your hips
come up off the floor.
Press until your hips are at full extension.
Return to the starting position and repeat for
the prescribed repetitions. Repeat with the
other leg.
Lie on your side and lean up on your elbow.
Place your top foot over your lower thigh.
Maintaining this position and raise your lower
leg keeping it straight.
Repeat for the required number of repetitions
and then repeat with the other leg.
Lie on your side, resting your head on your
arm. Your legs should be straight out, with the
top legs slightly behind your hips with your
toes pointed ahead.
Lift your top leg skyward and slightly while
squeezing your glutes.
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) stability and low back functional strength; improve posture.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
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Side Bridge
ƒ
•
Front Bridge
•
•
Jacknives
•
•
•
Lateral Roll
•
•
Hip Trusts
•
•
Lay on the ground on one side. Raise your
body using one forearm and support it in this
raised position for the required time.
Lower your body and repeat on the other side.
Remember to keep your head, neck and body
in a straight line.
Start by placing your forearms on the ground
and forming a plank with your forearms and
feet.
Hold this position keeping your body parallel
to the ground for the required time.
Start by placing your legs on top of a stability
ball and your hands on the ground to form a
plank position.
Drive your knees in towards your chest
bringing the ball with you.
Return to the starting position and repeat.
Keep your abs tight and your hips parallel with
your body.
Start by lying down on the ball with your arms
in the “T” position. Keep your hips up (glutes
are firing) and slowly move to one side while
keeping the whole body parallel to the ground
(don’t let any parts of the body drop) and go
as far as you can holding the initial position.
Hold it for the required time on each time and
then move to the other side.
Lie supine (face up) with your hands behind
your head and your knees bent. Let your
heels get close to your buttock.
Draw your belly in and thrust your hips up in
the air slightly while keeping your knees in line
with your hips.
Your knees should be moving straight up
toward the ceiling; not towards you.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Goal: The goal of this phase is to improve the fundamental movement skills (mechanics of movement).
Instructions:
‰ Focus on proper form ALL the time.
‰ Don’t focus on the speed of execution; focus on controlling the movement while using good form.
Exercise
Diagrams
Instructions
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Sitting with legs straight in front of body.
Elbows bent to 90 degrees. Alternately swing
arms forward and back as if running. Begin
slowly and finish as quickly as possible for
prescribed time.
•
Assume an athletic position. Keep your center
of gravity low, your torso erect and your core
set.
Shift your weight quickly to the trail leg. The
lead leg lifts and hips open to face desired
direction. Focus on an explosive first step
quickness using an athletic arm drive for
power and balance.
Seated Arm Action
•
Open Stride
•
•
Lateral Shuffle
Assume an athletic position and keep your
hips square. Maintain a low position
throughout movement.
Push off with rear legs through full leg
extensions. Step laterally with front leg. Keep
your toes up prior to planting. Step laterally
with rear leg to re-establish athletic position.
•
Narrow Cross-Over
•
•
•
Cross-over and Stabilize
•
Both feet on one side of line assuming an
athletic position. Keep feet shoulder-width
apart and have your weight evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants on other side of the line. Other leg
comes behind and becomes outside leg as
weight is transferred for counter movement.
Repeat in opposite direction.
Assuming an athletic position. Keep feet
shoulder-width apart and have your weight
evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants. Other leg comes behind and becomes
outside leg as weight is transferred for counter
movement.
Hold the position stabilizing one leg. Repeat
in opposite direction.
•
•
•
Pre-load by dropping hips and shifting your
weight to plant your foot firmly (opposite foot
to the direction you are going).
Open your hips and execute and quick shuffle
with the lead foot and explosive push-off with
the plant foot to the intended direction.
Keep your center of gravity low, your hips and
shoulders square, and use an athletic arm
drive to produce power and help control
balance.
Drop Step
•
Wall Pushing
•
•
•
Mini-Skips
•
Put your hands on the wall. Lean forward
slightly. Keep your weights on the balls of
your feet and your toes up.
You must drive your knee up pushing off the
ground explosively forward.
Make it look like you are pushing the wall
away using proper running technique.
Assume an athletic position. Drive your knee
up aggressively keeping your toes up and
support it by an athletic arm drive (opposite
arm to leg movement). Then, forcefully plant
the foot on the ground to skip forward.
Focus on rhythm and mechanics rather than
height or distance.
•
•
•
“Out-of-the-box”
* First Step Quickness*
•
Assume your batting stance. Take a full swing
and focus an “explosive” first step out of the
box.
As you complete your swing (ensure a good
quality swing prior to initiating the first step),
shift your weight forward on your front foot to
fall forward.
Focus on an explosive first step pushing off
the back foot aggressively. The first step
should be slightly shorter than a normal step.
Use your arms to produce power and control
balance.
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises designed to enhance the physical execution of specific skills.
Exercise
Diagrams
Instructions
ƒ
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
•
With the bat in both hands using a proper grip,
touch your backside and then bring the bat
forward extending your arms at chin height as
tough you are chopping wood. Repeat nonstop for the prescribed number of repetitions.
You may use a heavier bat than usual for that
exercise.
Wiper
Hammer
•
Ax Drill I
•
Ax Drill II
•
With the bat in both hands using a proper grip,
start the bat on your shoulders, take the bat
from the shoulders to the point of contact
using a direct path without moving your lower
body. Do it slowly and focus on proper wrist
movement.
Use a heavier bat.
ENERGY SYSTEMS TRAINING (EST)
Phase 1 – Aerobic Endurance
Goal: To improve the endurance of the aerobic system.
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
‰
o Zone 1 = Heart Rate 123-133
o Zone 2 = Heart Rate 142-161
o Zone 3 = Heart Rate 163-171
You may use the exercise machine of your choice. However, weight-bearing options (running,
elliptical, Stairmaster) are preferred when there is no injuries.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop essential flexibility to increase stride length.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Try to relax and loosen-up the muscle.
Exercise
Diagrams
Instructions
ƒ
ƒ
Straight Leg Hamstring
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ƒ
•
Straight Leg Calf
•
•
•
IT Band/ Glute
•
•
Lie supine (on your back) on the floor or on a
table with the rope wrapped around your
forefoot.
Actively flex (squeeze) your quadriceps and
hip flexors as you pull the rope back. At the
end of the range of motion, exhale and
slightly assist the stretch by gently pulling the
rope until you feel the stretch.
Hold for 2 seconds. Inhale as you return to
the starting position.
Maintain quadriceps contraction. Keep your
working leg straight and the opposite leg
down.
Lie supine on the floor or on a table with the
rope wrapped around your forefoot.
Same procedure as with the previous
hamstring stretch, but instead of bringing
your leg up, pull forward toward the shin,
stretching the calf for 2 seconds by slightly
assisting the stretch with the rope.
Exhale for a two count.
Lie supine on the floor or on a table with a
rope fastened around your foot, wrapped
around the outside of your ankle, and looped
underneath your leg. Hold the rope with the
hand opposite the leg you’re stretching. The
other hand stays flat on the ground.
While keeping the nonworking leg stationary,
its toes pointed toward the ceiling, fire the
adductors (inner thighs muscles) of the
working leg as you pull it across your body
as far as possible. When you reach the point
of resistance, give the rope a gentle assist
while exhaling for 2 seconds.
Keep the toes of both feet pointed towards
the ceiling.
•
•
Adductors
•
•
Quad/Hip
•
•
•
•
Reach, Roll, and Lift
•
Inverted Hyperextension
Lie supine on the floor or on a table with a
rope fastened around your foot, wrapped
around the inside of your ankle, and looped
underneath your leg. Hold the rope with the
hand on the same side as your working leg.
While keep the non-working leg stationary,
fire your glute as you sweep your leg away
from your body while inhaling. When you
reach the point of resistance, give the rope of
gentle pull. Assist the stretch by exhaling for
2 seconds.
The toes of both legs should remain pointed
toward the ceiling.
Lie on your stomach so that the non-working
leg is straight and resting on the floor. The
rope is wrapped around the foot of the
working leg.
Grab the rope over your shoulder and pull
your working leg upward. Fire your glute and
hamstring muscles to stretch your quad and
hop. Pull your heel toward the opposite glute.
Be sure to fire your hamstring and glute to
get your leg back.
Kneel behind a Swiss ball with your arms
extended palms up on the ball.
Roll the ball forward and your hips backward
as your chest drops toward the floor. Attempt
to lift your hands off the ball as you exhale at
the end of the stretch.
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
Off-Season – Phase 2 – Weeks 8-10
This phase is designed to solidify the foundation and start developing functional strength.
The major goals for this phase:
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
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Increase joint mobility through an active warm-up
Build a base of functional strength
Prepare the body for the next phase.
Develop core strength
Strengthen connective tissue and weak and neglected muscles
Further develop basic movement skills and develop neuromuscular activation
Build a base of anaerobic endurance
Start to develop better range of motion in key muscles
Stimulate recovery by using round foam roll massage on specific muscles
Weekly Schedule
Monday
MP
PT
ST #1
IPT
CT
FTR
Tuesday
MP
SAQ
EST
SST
SVT
Wednesday
MP
ST #2
IPT
CT
FTR
Legend
MP = Movement Preparation
ST = Strength Training
IPT = Injury Prevention Training
CT = Core Training
PT = Power Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
SAQ
EST
SST
SVT
Saturday
MP
PT
ST #1
IPT
CT
FTR
Sunday
OFF
DAILY ROUTINE
Off-Season – Phase 2
Notes / Comments
Weeks: 8-10
Days: Monday / Saturday
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Slow
Controlled
POWER TRAINING
Note: Perform the exercise explosively. Rest 1-2 minutes between sets.
Exercises
Set Type
Sets
Reps
Units
™ BB Push Press
Single
2
6
Tempo
Explosive
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
STRENGTH TRAINING – DAY #1
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1A. Deadlifts
Superset
2
8
201
1B. Bent Over DB
Superset
2
8
202
Rows
2. Swiss Ball DB
Single
2
8
Each
202
1-arm PushThrough
3. Single Leg
Single
2
6-10
Controlled
Squat
4. Swiss Ball 1-leg
Single
2
10-12
Each
201
hamstrings curls
5A. Push-ups (feet
Superset
2
8-12
Controlled
on the ball)
5B. Split DB Curl-toSuperset
2
10
303
Press
6A. Swiss Ball DB
Superset
2
10
303
Pullover
Extension
6B. Power Web Grip
Superset
2
15
Slow
7A. DB Wrist Flexion
Superset
2
12
201
7B. DB Wrist
Superset
2
12
201
Extension
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ DB External
Single
2
15
Rotation
™ Scapular
Single
1
10
Push-up
™ Glute Bridge
Single
1
10
™ Swiss Ball
Single
1
12
Neck Flexion
and Extension
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ Star Bridge
Single
™ Open Bridge
Single
™ Jackknives
Single
™ Wipers
Single
™ Hip Thrusts
Single
Sets
1
2
2
1
2
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Straight Leg
Single
1
Hamstring
™ Straight Leg
Single
1
Calf
™ IT Band/ Glute
Single
1
™ Adductors
Single
1
™ Quad/Hip
Single
1
™ Reach, Roll,
Single
1
and Lift
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
Reps
45 secs
8
20
10
35
Units
Each
Each
Each
Controlled
Each
Units
Each
Each
Each
Reps
8 x 2 secs
Units
Each
8 x 2 secs
Each
8 x 2 secs
8 x 2 secs
8 x 2 secs
8 x 2 secs
Each
Each
Each
30 seconds
8
Each
8
8
Tempo
Controlled
Controlled
Controlled
Each
Controlled
Controlled
Tempo
201
202
202
101
Tempo
DAILY ROUTINE
Off-Season - Phase: 2
Weeks: 8-10
Days: Tuesday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
SPEED, QUICKNESS, & AGILITY TRAINING
Note: Take full recovery between sets/exercises to ensure high quality of movement.
Exercises
Set Type
Sets
Reps
Units
Tempo
™ 2 Foot Lateral
Single
2
12
Fast and
Jump
controlled
™ Foot Switches
Single
2
20
seconds
Fast
™ 1 Leg Over the
Single
2
15 seconds
Each
Fast
Line
™ Narrow CrossSingle
2
20 seconds
Fast
Over
™ Cross-over and
Single
2
10
Controlled
Stabilize
™ “Get-out-ofSingle
2
8
Explosive
there”
™ “Out-of-the-box”
Single
2
8
Explosive
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
™ Wiper
Single
™ Hammer
Single
™ Ax Drill 3
Single
™ Ax Drill 4
Single
™ Hitting Overload
Single
/ Underload
™ Pitching
Single
Overload /
Underload
(Pitchers)
SPORTS VISION TRAINING
Sets
1
1
1
1
3
Reps
15
15
12
12
10
2-3
8
Units
Each
Each
Each
Each
Tempo
Slow
Slow
Controlled
Controlled
Explosive
Explosive
Note:
Exercises
™ Near-Far Eye
Jumps
™ Bat Balancing
Set Type
Single
Sets
1
Single
Work on it
for 3 minutes
ENERGY SYSTEMS TRAINING
Zone 1 = 2 minutes
Zone 2 = 2 minutes
Zone 3 = 2 minutes
Zone 2 = 2 minutes
Zone 3 = 2 minutes
Zone 2 = 2 minutes
Zone 3 = 2 minutes
Zone 2 = 2 minutes
Zone 3 = 2 minutes
Zone 2 = 2 minutes
Zone 1 = 2 minutes
Total time: 22 minutes
Reps
30
Units
Tempo
DAILY ROUTINE
Off-Season - Phase 2
Week: 8-10
Day:
Wednesday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
STRENGTH TRAINING – DAY #2
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. Hang Cleans
Single
3
10
101
2A. Swiss Ball DB
Superset
2
8
202
Press
2B. Back Squat
Superset
2
8
202
3. Reverse PullSingle
2
maximum
212
Ups
4A. Romanian
Superset
2
8
202
Deadlift
4B. Front BB Military
Superset
2
8
201
Press
5. Cross-Over
Single
2
10
Each
202
Step-Ups
6. Close Grip
Single
2
maximum
201
Push-ups
7A. DB Wrist Flexion
Superset
2
12
201
7B. DB Wrist
Superset
2
12
201
Extension
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ DB External
Single
2
15
Rotation
™ Scapular
Single
1
10
Push-up
™ Glute Bridge
Single
1
10
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
™
Swiss Ball
Neck Flexion
and Extension
Single
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ Star Bridge
Single
™ Open Bridge
Single
™ Jackknives
Single
™ Wipers
Single
™ Hip Thrusts
Single
1
12
Each
Controlled
Sets
1
2
2
1
2
Reps
45 secs
8
20
10
35
Units
Each
Each
Tempo
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Straight Leg
Single
1
Hamstring
™ Straight Leg
Single
1
Calf
™ IT Band/ Glute
Single
1
™ Adductors
Single
1
™ Quad/Hip
Single
1
™ Reach, Roll,
Single
1
and Lift
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
Each
Reps
8 x 2 secs
Units
Each
8 x 2 secs
Each
8 x 2 secs
8 x 2 secs
8 x 2 secs
8 x 2 secs
Each
Each
Each
30 seconds
8
Each
8
8
Each
201
202
202
101
Tempo
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
Lunge and Twist
•
•
Start with your feet together, step forward with
your right leg into a lunge.
Then, twist with the opposite elbow toward the
front knee while keeping your back straight. In
other words, left elbow to right knee and viceversa.
STRENGTH TRAINING (ST)
Phase 2 – Functional Strength
DAY 1
Goal: To build a base of functional strength.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
•
Deadlifts
•
•
•
Swiss Ball DB 1-arm
Push-Through
•
Start Position: Assume a shoulder width
stance, knees inside arms. Feet flat on floor
Position shoulders slightly over bar and grab
bar. Begin pull by extending the knees.
Keep angle of your back constant and lift bar
straight up. Keep bar close to the body and
keep shoulders directly over the bar.
Return to starting position.
Walk feet forward allowing swiss ball to roll
underneath body until it is positioned on mid
to upper back region (you may rest head on
the swiss ball). Raise hips to create a “table
top” position parallel to floor.
Start position: Maintaining stability, bring 1 DB
to shoulder and press up positioning DB
above the chest and then push even further
like you are pushing through something. You
should have a slight trunk and core rotation to
allow you to reach further up.
•
•
Single Leg Squat
•
•
•
•
•
•
Bent Over DB Rows
•
•
•
•
Swiss Ball 1-leg
hamstrings curls
•
•
Stand with feet hip width apart with knees
slightly bent and toes pointing forward.
Start position: Lift one foot off ground and
extend leg forward. Extend arms forward at
hip level.
Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips
slightly (~5°) during movement. Be sure to “sit
back” so that knees stay over the feet.
Once thigh is slightly above parallel (as
shown) return to start position.
Remember to keep head and back straight in
a neutral position - hyperextension or flexion
may cause injury. Keep weight over the
middle of foot and heel, not the toes.
Keep abdominals tight throughout exercise by
drawing stomach in toward spine.
Stand with feet hip width and knees slightly
bent.
Start position: Bend at hips with back straight.
Hold DB in each hand with neutral grip (palms
facing each other) and let arms straight down
(perpendicular to floor).
Keeping elbows close to body; pull DB’s up to
body and squeeze shoulder blades together at
top of movement.
Return to start position.
Remember to keep back and head straight hyperextension or flexion may cause injury
Assume back lying position on floor. Place
hands at sides with palms down on floor.
Start position: Place heel of one foot on top of
swiss ball. Other leg should be held in the air
above ball. Raise hips off floor by pushing
heel down into ball.
Curl ball towards glutes by flexing at the knee.
Hips should remain off floor. Return to start
position.
Remember to maintain stability of ball by
utilizing muscles in the trunk and core. To
increase difficulty, raise hands up over chest
•
•
Push-ups
(feet on the ball)
•
•
•
Lie face down with chest on swiss ball.
Take your hands and walk forward allowing
the swiss ball to roll under your body until the
top of your feet are supported by the swiss
ball.
Start position: With arms fully extended, place
your hands slightly wider than shoulder width,
fingers pointing straight ahead, and aligned at
the nipple line.
Lower your body (legs, hips, trunk, and head)
4-8 inches from the floor.
Return to the start position by extending at
the elbows and pushing the body up.
Split DB Curl-to-Press
•
•
•
Start holding dumbbells at your sides. Rest
your front foot on a bench or sturdy step at
about midthigh height.
Perform a biceps curl rotating your palms so
they’re facing you. Then press the weight over
your head, finishing with either the palms
facing forward, in, or backward. Do all your
reps, then put the opposite foot on the step for
your next step.
Maintain good posture.
•
•
Swiss Ball DB Pullover
Extension
•
•
•
•
•
Power Web Grip
DB Wrist Flexion
•
•
DB Wrist Extension
•
•
Lie supine on a swiss ball, with dumbbells
held with straight arms over your chest.
Keeping your upper arms in the same
position, lower the dumbbells until your
elbows are bent at 90 degrees. Now lower
your upper arms until they’re parallel to the
floor. Now pull your arms back to the starting
position
Now pull your arms back to the starting
position, straightening your elbows on the way
up.
Note: if you have shoulder problems, just the
first half of the movement.
Bottom, you drops your hands first so that
your elbows point up toward the ceiling, then
drop the elbows.
Grip the Power Web as hard as you can and
hold it.
Vary the size of your grips to work the
different angles.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing down or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
DAY 2
Exercise
Diagrams
Instructions
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•
Hang Cleans
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•
•
•
•
Swiss Ball DB Press
•
•
•
Keep torso straight but bent forward at the
hips slightly. Explosively raise the bar by
extending the hips, knee and ankle in a
“jumping action”.
Keep your elbows out and shoulders directly
above bar as long as possible. Keep the bar
close to the body. Once you have extended
the lower leg shrug your shoulders and at
maximum elevation of the shoulders start
pulling with the arms.
Keep the elbows high during the pull until the
highest point. Rotate elbows around and
underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the
weight. This should be a fluid motion where all
the steps flow together.
Sit in upright position on ball with feet flat on
floor and DB in each hand. (You may rest
each DB on the corresponding thigh.)
Walk feet forward allowing ball to roll
underneath body until it is positioned on mid
to upper back region (you may rest head on
ball). Raise hips to create a “table top”
position parallel to floor.
Start position: Maintaining stability, bring DB’s
to shoulders and press up positioning DB’s
above the chest with palms facing forward
Lower the DB’s keeping your forearms
perpendicular to the floor and your hands
aligned at the nipple line.
Let your upper arms go slightly past parallel to
the floor and press the DB’s up to the start
position.
Remember to keep both feet flat on the floor
at all times and keep the lower back in a
neutral position. If maintaining stability is
difficult, lower hips below parallel until stability
is established.
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•
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Back Squat
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•
•
•
Reverse Pull-Ups
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•
Grasp bar with overhand grip (palms forward)
and slightly wider than hip width apart. Step
under bar and position bar across posterior
deltoids at middle of trapezius (as shown). DO
NOT rest bar on neck.
Lift elbows up, pull shoulder blades together,
and lift chest up to create a “shelf” for the bar.
Start position: Using the legs, remove bar
from rack. Stand with feet slighter wider than
hip width apart. Back should be straight in a
neutral position.
Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips
slightly (~5°) during movement. Be sure to “sit
back” so that knees stay over the feet. Once
thighs are parallel to floor, return to start
position.
Remember to keep head and back straight in
a neutral position - hyperextension or flexion
may cause injury. Keep weight over the
middle of foot and heel, not the toes.
DO NOT allow knees to go past the big toe or
deviate medially or laterally throughout
movement. Keep abdominals tight throughout
exercise by drawing stomach in toward spine.
Lie underneath the bar of a smith machine or
a squat rack with your legs extended and your
heels on the ground.
Hanging from the bar, pull your shoulders
blades back and down to lift your body up.
Finish by pulling your arms.
When you pull, the bar should come to your
chest; not higher. Then return to the initial
position.
Romanian Deadlift
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•
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Front BB Military Press
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•
•
Cross-Over Step-Ups
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•
Start by holding a barbell in front of you.
Lean forward keeping your back flat and legs
straight. Think of trying to push your hips
straight back behind you but not down.
Return to the starting position keeping your
back flat and repeat for the required number
of repetitions.
Sit in upright position or stand with feet
shoulder width apart and knees slightly bent.
Start position: Position barbell to ear level
with an overhand grip (palms facing
forward) in front of you.
Press hands up above head keeping wrists
over the elbows and arms moving parallel to
body at all times. Return to start position.
Remember to keep back and head straight in
a neutral position - hyperextension or
excessive flexion may cause injury.
Stand next (really close) to a bench or a box
no higher than your knees. Put the opposite
foot flat on the bench or box by crossing over
in front.
Then, shift your weight onto the leg on the
bench or box and slowly raise body using
mostly the front leg to get you up.
Keep your hips square. Lower to start
position. Repeat with the other leg.
•
•
•
Close Grip Push-ups
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•
DB Wrist Flexion
•
•
DB Wrist Extension
•
•
Lie face down on the floor with hands palm
down, fingers pointing straight ahead, and
aligned at the nipple line.
Place hands in the center of your chest and
form a diamond shape with your index fingers
and thumbs. Feet should be at hip width with
toes on floor.
Start position: Extend the elbows and raise
the body off the floor.
Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the floor.
Return to the start position by extending at the
elbows and pushing the body up.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing down or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
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Swiss Ball “Y”
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•
Swiss Ball “T”
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DB External Rotation
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•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Lie on side opposite of working arm.
Grasp dumbbell and flex elbow at 90° keeping
elbow in at side. Forearm should be slightly
below parallel to floor. Rotate arm outward
keeping elbow at 90°. Return to start position.
Remember to keep elbow firmly secured to
side. You may put a rolled towel between the
elbow and side to facilitate rotation and secure
form.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
•
•
Glute Bridge
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•
Swiss Ball Neck Flexion
and Extension
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•
•
Lie on your back on the floor with your knees
bent and feet flat on the floor.
Raise one foot into the air and press your
other foot into the floor or disc until your hips
come up off the floor.
Press until your hips are at full extension.
Return to the starting position and repeat for
the prescribed repetitions. Repeat with the
other leg.
The ball is placed in a doorway or against a
wall just high enough to clear the shoulders.
Stand upright in a perfect postural alignment.
Push against the ball with a light force that
you feel you could maintain for 30 seconds.
Hold the pressure on the ball from a position
of perfect postural alignment.
Do each side of the head (front, each side,
and the back).
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) and low back stability and functional strength.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
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Star Bridge
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Lay on the ground on one side. Raise your
body using one forearm and support it in this
raised position for the required time.
Then, if you are lying on the right side, lift your
left leg and your left arm to form a star.
Hold it for the required time.
Remember to keep your head, neck and body
in a straight line.
Open Bridge
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•
•
Jackknives
•
•
Start by placing your forearms on the ground
and forming a plank with your forearms and
feet in the bridge position.
Then, while keeping your feet on the ground,
open your body by bringing an elbow towards
the ceiling. Alternate side.
Start by placing your legs on top of a stability
ball and your hands on the ground to form a
plank position.
Drive your knees in towards your chest
bringing the ball with you.
Return to the starting position and repeat.
Keep your abs tight and your hips parallel with
your body.
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•
Swiss Ball Wipers
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•
•
•
Hip Trusts
•
•
Find a squat rack or a smith machine (or
anything that provides you something to hold
on to).
The back is on the swiss ball and the buttock
is slightly off the ball with the legs straight up
in the air.
The arms are firmly holding the rack.
Rotate the legs from side to side going as far
as possible on each side in a movement
similar to “windshield wipers”.
Keep control of the speed and make sure the
legs remain straight.
Lie supine (face up) with your hands behind
your head and your knees bent. Let your
heels get close to your buttock.
Draw your belly in and thrust your hips up in
the air slightly while keeping your knees in line
with your hips.
Your knees should be moving straight up
toward the ceiling; not towards you.
POWER TRAINING (PT)
Goal: To build a base of explosive strength.
Instructions:
‰ Focus on proper form ALL the time.
‰ Rest 60-90 seconds
Exercise
Diagrams
Instructions
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BB Push Press
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Hold the bar in front of you (same position as
a military press).
Now go into a semi squat and explode
upwards and press the barbell overhead using
the momentum from the squat.
Return to the starting position.
Make sure it is explosive. You DON’T want to
push the weight up with your arms. You want
to use the power and momentum of your legs
to do so.
Think of it as you are trying to “get rid of the
bar”.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Neuromuscular Activation
Goal: The goal of this phase is to improve the neuromuscular connection. Each time a movement occurs it is
driven by a neurological impulse. Each time this is initiated, the speed and efficiency at which the subsequent
movement occurs is increased. By turning on the nervous system, we allow you to become better connected,
creating a more efficient system of movement.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
Exercise
Diagrams
Instructions
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2 Foot Lateral Jump
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Foot Switches
•
•
•
•
Have your body in an athletic position, your
feet shoulder width apart with the weight
evenly distributed and the upper body still.
The arm leads the legs and using the triple
extension (ankles, knees, and hips), jump with
both feet from one side to the other.
The feet should make contact with the ground
at the same time.
The distance between the feet should remain
the same throughout the drill.
Focus on the quality of the landing (soft,
controlled) and the quality of the take-off; it’s
not a speed drill.
Use a split stance with your feet shoulder
width apart and your weight evenly distributed.
Keep your upper body still and your knees
flexed.
You must use opposite arm to leg movement
and maintain the distance between the feet
throughout the drill.
Quickly switch the position of your feet (one
goes forward while the other one goes
backward and vice-versa).
Feet should make contact with the ground at
the same time.
Minimize the time on the ground.
•
1 Leg Over the Line
•
•
•
Narrow Cross-Over
•
•
•
Cross-over and Stabilize
•
Starting with one foot parallel to a line, lift the
opposite foot off the ground.
Jump over the line and back as quickly as
possible on one foot.
Keep your hips stable underneath your torso.
Both feet on one side of line assuming an
athletic position. Keep feet shoulder-width
apart and have your weight evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants on other side of the line. Other leg
comes behind and becomes outside leg as
weight is transferred for counter movement.
Repeat in opposite direction.
Assuming an athletic position. Keep feet
shoulder-width apart and have your weight
evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants. Other leg comes behind and becomes
outside leg as weight is transferred for counter
movement.
Hold the position stabilizing one leg. Repeat
in opposite direction.
•
•
“Get-out-of-there”
*Three-step Quickness*
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•
•
•
•
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“Out-of-the-box”
* First Step Quickness*
•
•
Assume your baserunning position on the
bases (i.e. rocker start position).
If using the rocker start, rock back and then
shift your weight forward on your front foot to
fall forward.
Take an explosive jump focusing on an
explosive first step and a powerful
acceleration through the first three steps.
The first few steps should slightly shorter than
normal
Use your arms to produce power and control
balance.
Think “you’re going!”
Assume your batting stance. Take a full swing
and focus an “explosive” first step out of the
box.
As you complete your swing (ensure a good
quality swing prior to initiating the first step),
shift your weight forward on your front foot to
fall forward.
Focus on an explosive first step pushing off
the back foot aggressively. The first step
should be slightly shorter than a normal step.
Use your arms to produce power and control
balance.
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Diagrams
Instructions
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Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
•
With the bat in your top hand, start the bat on
your shoulders; take the bat from the
shoulders to the point of contact using a direct
path without moving your lower body. Do it
slowly and focus on proper wrist movement.
Use a regular bat.
Wiper
Hammer
Ax Drill 3 (Top Hand)
•
•
Ax Drill 4 (Bottom Hand)
•
With the bat in your bottom hand, start the bat
on your shoulders; take the bat from the
shoulders to the point of contact using a direct
path without moving your lower body. Do it
slowly and focus on proper wrist movement.
Use a regular bat.
Purpose: To increase bat speed
Instructions: Every swing should be a full cut with proper
mechanics. You want 100% effort in each swing. Very
important to induce adaptations.
This protocol takes about 10 minutes to do and needs to
be done twice a week to be effective.
Hitting Overload /
Underload
Equipment:
• Regular bat
• Broomstick or very light bat (less than 20 oz)
• Heavier bat (28-32 oz)
Protocol:
3 cycles of:
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•
•
•
10 swings with regular bat
10 swings with heavier bat
10 swings with lighter bat
10 swings with regular bat
Take a 2 minute break between each cycles.
Your goal is to maintain you normal bat speed when
swinging the heavier bat, to increase your normal bat
speed with the lighter one and to keep the increased bat
speed when picking up the regular bat again
Pitchers
Purpose: To increase pitching velocity
Instructions:
• Warm-up properly before. Do not start until the
arm is fully ready.
• Do early in the training session.
• Always use proper throwing mechanics.
• Each throw has to be 100% effort. This is critical
for results.
• Do not do if feeling pain in the arm or shoulder.
Stop any time you feel abnormal pain and don’t
resume until it feels better (no pain).
• Accuracy will be lost because of the weight
differences. Ensure safety of the environment
(people, objects, etc.)
Pitching Overload /
Underload
This protocol takes about 10-15 minutes to do and needs
to be done twice a week on non-consecutive days to be
effective.
Equipment:
1. Regular ball
2. Lighter ball (5.5 oz)
3. Heavier ball (8.5 oz)
Protocol:
After a proper warm-up:
2-3 cycles of:
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8 throws with regular ball
8 throws with heavier ball
8 throws with lighter ball
8 throws with regular ball
If you have never done them before, start with two
cycles only.
Take a 2-minute break between each cycle.
Always throw hard. Don’t worry about accuracy. Try to
maintain proper throwing mechanics.
SPORTS VISION TRAINING (SVT)
Goal: Eye exercises designed to improve visual qualities needed to track the ball very well.
Exercise
Diagrams
Instructions
Purpose: To change focus quickly and accurately
from a near point to a far point.
Near-Far Eye Jumps
Bat Balancing
•
•
•
Place one ball four inches or less away.
Place the second ball 2 to 10 feet away.
Look at the near ball, then the far ball, and
back to the near ball. Be sure both eyes come
into focus on the near ball and diverge when
looking at the far ball.
Purpose: To develop fine motor control and
improve eye-hand coordination.
• Place the end of the bat (knob) in the palm of
your hand.
• Learn to balance while standing.
• Once proficient with one hand, switch hand
and learn to balance with the other.
• Next, learn to balance the bat on the index
finger.
• Then if you are good, try to move it from
fingertip to finger tip without dropping it.
• You can also play with a ball in one hand
while you are balancing the bat in the other.
ENERGY SYSTEMS TRAINING (EST)
Phase 2 – Aenaerobic Endurance
Goal: To improve the endurance of the anaerobic system (anaerobic lactic system)
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
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‰
Zone 1 = Heart Rate 123-133
Zone 2 = Heart Rate 142-161
Zone 3 = Heart Rate 163-171
You may use the exercise machine of your choice. However, weight-bearing options (running,
Elliptical, Stairmaster) are preferred when there is no injuries.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop essential flexibility to increase stride length.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Try to relax and loosen-up the muscle.
Exercise
Diagrams
Instructions
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Straight Leg Hamstring
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Straight Leg Calf
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•
•
IT Band/ Glute
•
•
Lie supine (on your back) on the floor or on a
table with the rope wrapped around your
forefoot.
Actively flex (squeeze) your quadriceps and
hip flexors as you pull the rope back. At the
end of the range of motion, exhale and
slightly assist the stretch by gently pulling the
rope until you feel the stretch.
Hold for 2 seconds. Inhale as you return to
the starting position.
Maintain quadriceps contraction. Keep your
working leg straight and the opposite leg
down.
Lie supine on the floor or on a table with the
rope wrapped around your forefoot.
Same procedure as with the previous
hamstring stretch, but instead of bringing
your leg up, pull forward toward the shin,
stretching the calf for 2 seconds by slightly
assisting the stretch with the rope.
Exhale for a two count.
Lie supine on the floor or on a table with a
rope fastened around your foot, wrapped
around the outside of your ankle, and looped
underneath your leg. Hold the rope with the
hand opposite the leg you’re stretching. The
other hand stays flat on the ground.
While keeping the nonworking leg stationary,
its toes pointed toward the ceiling, fire the
adductors (inner thighs muscles) of the
working leg as you pull it across your body
as far as possible. When you reach the point
of resistance, give the rope a gentle assist
while exhaling for 2 seconds.
Keep the toes of both feet pointed towards
the ceiling.
•
•
Adductors
•
•
Quad/Hip
•
•
•
•
Reach, Roll, and Lift
Lie on your stomach so that the non-working
leg is straight and resting on the floor. The
rope is wrapped around the foot of the
working leg.
Grab the rope over your shoulder and pull
your working leg upward. Fire your glute and
hamstring muscles to stretch your quad and
hop. Pull your heel toward the opposite glute.
Be sure to fire your hamstring and glute to
get your leg back.
Kneel behind a Swiss ball with your arms
extended palms up on the ball.
Roll the ball forward and your hips backward
as your chest drops toward the floor. Attempt
to lift your hands off the ball as you exhale at
the end of the stretch.
•
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
•
Place the foam under one or both of your
hamstrings and let your body glide up and
down the roll.
For added benefited try to put all your body
weight on the roll. Hold perfect posture
throughout.
Inverted Hyperextension
Foam Massage Hamstring
Lie supine on the floor or on a table with a
rope fastened around your foot, wrapped
around the inside of your ankle, and looped
underneath your leg. Hold the rope with the
hand on the same side as your working leg.
While keep the non-working leg stationary,
fire your glute as you sweep your leg away
from your body while inhaling. When you
reach the point of resistance, give the rope of
gentle pull. Assist the stretch by exhaling for
2 seconds.
The toes of both legs should remain pointed
toward the ceiling.
•
•
•
Foam Massage –
IT Band
•
•
•
Foam Massage –
Back
•
This will feel a little uncomfortable (could
even hurt a bit if you have a really tight IT
Band), but it’s very effective.
The iliotibial (IT) band is a thick band of
tissue that extends from your hip down over
your knee and attaches to your tibia
(shinbone) on your outer thigh.
Lie on your side and roll along the foam from
your thigh to just above your knee.
For greater pressure on your IT Bands, stack
your legs together.
Lie atop the roll and let it glide from your
shoulders down to the base of your spine.
Keep your tummy tight. You can support you
head with your hands if you want.
Off-Season – Phase 3 – Weeks 11-13
The primary focus of this phase is to establish a strong base of strength.
The major goals for this phase:
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Increase joint mobility through an active warm-up
Build maximum strength
Prepare the body for power work in the next phase
Develop core strength
Strengthen connective tissue and weak and neglected muscles
Develop Quickness
Build anaerobic alactic capacity
Develop better range of motion in key muscles
Stimulate recovery by using round foam roll massage on specific muscles
Weekly Schedule
Monday
MP
PT #1
ST #1
IPT
CT
FTR
Tuesday
MP
SAQ
EST
SST
SVT
Wednesday
MP
PT #2
ST #2
CT
FTR
Legend
MP = Movement Preparation
ST = Strength Training
IPT = Injury Prevention Training
CT = Core Training
PT = Power Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
PT #1
ST #1
IPT
CT
FTR
Saturday
MP
SAQ
EST
SST
SVT
Sunday
OFF
DAILY ROUTINE
Off-Season - Phase 3
Weeks:
11-13
Days: Monday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
POWER TRAINING #1
Note: Perform the exercise explosively. Rest 1-2 minutes between sets.
Exercises
Set Type
Sets
Reps
Units
™ Med Ball Squats
Single
2
6
Jumps
™ BB Power Cleans
Single
3
6
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Tempo
Explosive
Explosive
STRENGTH TRAINING – DAY #1
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. BB Back Squats
Single
3
8
202
2. DB Incline Chest
Single
3
8
201
Press
3. BB Romanian
Single
3
8
301
Deadlift
4. Chin-ups
Single
3
4-8
201
(assisted if
necessary)
5. Dips (assisted if
Single
3
4-8
201
necessary)
6. Reverse BB Curls
Single
3
10
202
7. Plate Walk
Single
3
10 yards
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ Standing DB
Single
2
15
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
™
™
™
External
Rotation
Scapular
Push-up
Glute Bridge
Swiss Ball
Neck Flexion
and Extension
Single
1
10
Controlled
Single
Single
1
1
10
12
Each
Controlled
Controlled
Sets
2
Reps
6-8
Units
Each
Tempo
Controlled
2
1
12
12
Controlled
Explosive
1
20
Controlled
2
8-10
201
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ SB Prone
Single
Plank Twists
™ SB Wipers
Single
™ Plate Sky
Single
Scrapers
™ BB Standing
Single
Lateral Twists
™ SB Weighted
Single
Crunches
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Straight Leg
Single
1
Hamstring
™ Straight Leg
Single
1
Calf
™ IT Band/ Glute
Single
1
™ Adductors
Single
1
™ Quad/Hip
Single
1
™ Reach, Roll,
Single
1
and Lift
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
8 x 2 secs
Units
Each
8 x 2 secs
Each
8 x 2 secs
8 x 2 secs
8 x 2 secs
8 x 2 secs
Each
Each
Each
30 seconds
8
Each
8
Each
8
Each
8
Each
Tempo
DAILY ROUTINE
Off-Season - Phase: 3
Week: 11-13
Days: Tuesday / Saturday
Notes / Comments
WARM-UP
Perform 10 minutes of light aerobic exercise. Running is preferred.
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
SPEED, QUICKNESS, & AGILITY TRAINING
Note:
¾ For sprinting, striding, high knees and heel kicks, take 30 seconds between sets.
¾ Rest for a 60-90 seconds between sets and exercises.
Exercises
™ 1 Leg Jump and
Stabilize
™ Lateral Bounds
and Hold
™ Lateral Dynamic
Bounds (ZigZag Bounds)
™ Sprinting
Set Type
Single
Sets
1
Reps
8
Units
Each
Tempo
Controlled
Single
1
8
Each
Controlled
Single
1
15
Single
2
10 secs
™
Striding
Single
2
10 secs
™
High Knees
Heel Kicks
2 Downs and 1
Back
Quick Feet
Independant
1 leg Zig-Zag
Hops
Single
Single
Single
1
1
2
10 secs
10 secs
20 secs
Quick but
with good
form
Fast with
good form
Fast with
good form
Fast
Fast
Quick
Single
2
20 secs
Quick
Single
2
20 secs
Quick
™
™
™
™
SPORT-SPECIFIC TRAINING
Note:
Exercises
™ Wiper
™ Hammer
™ Top Hand
Contact Point
™ Bottom Hand
Contact Point
™ Hitting Overload
/ Underload
Set Type
Single
Single
Single
Sets
1
1
1
Reps
15
15
15
Units
Each
Each
Each
Tempo
Slow
Slow
Slow
Single
1
15
Each
Slow
Single
3
10
Sets
1
Reps
30
SPORTS VISION TRAINING
Note:
Exercises
Set Type
™ Near-Far Eye
Single
Jumps
™ Slow Pursuits
Single
Work on it
for 2 minutes
ENERGY SYSTEMS TRAINING
Anaerobic Alactic Training is included in the SAQ protocol.
Explosive
Units
Tempo
DAILY ROUTINE
Off-Season - Phase: 3
Week: 11-13
Day:
Wednesday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
POWER TRAINING #2
Note: Perform the exercise explosively. Rest 1-2 minutes between sets.
Exercises
Set Type
Sets
Reps
Units
™ 1 Leg Jump and
Single
1
8
Each
Stabilize
™ BB Push Press
Single
3
8
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Tempo
Controlled
Explosive
STRENGTH TRAINING – DAY #2
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. BB Cross-Over
Single
3
8
202
Set-ups
2. Swiss Ball OneSingle
3
max
201
foot Push-up
3. BB Overhead
Single
3
8
Each
201
Lunges
4. One Hand
Single
3
8
Each
211
Cable Reach
and Pull
5. BB One-leg
Single
3
8
Each
202
Deadlift
6. BB Close Grip
Single
3
10
201
Bench Press
7A. DB Wrist Flexion
Single
2
15
201
7B. DB Wrist
Single
2
15
201
Extension
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ DB Standing
Single
2
15
External
Rotation
™ Scapular
Single
1
10
Push-up
™ Glute Bridge
Single
1
10
™ Swiss Ball
Single
1
12
Neck Flexion
and Extension
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ SB Prone
Single
Plank Twists
™ SB Wipers
Single
™ Plate Sky
Single
Scrapers
™ BB Standing
Single
Lateral Twists
™ SB Weighted
Single
Crunches
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Each
Controlled
Controlled
Units
Each
Tempo
Controlled
Sets
2
Reps
8-10
2
1
12
14
Controlled
Explosive
1
24
Controlled
2
8-10
201
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Straight Leg
Single
1
Hamstring
™ Straight Leg
Single
1
Calf
™ IT Band/ Glute
Single
1
™ Adductors
Single
1
™ Quad/Hip
Single
1
™ Reach, Roll,
Single
1
and Lift
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
8 x 2 secs
Units
Each
8 x 2 secs
Each
8 x 2 secs
8 x 2 secs
8 x 2 secs
8 x 2 secs
Each
Each
Each
30 seconds
8
Each
8
8
Each
8
Each
Tempo
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
Lunge and Twist
•
•
Start with your feet together, step forward with
your right leg into a lunge.
Then, twist with the opposite elbow toward the
front knee while keeping your back straight. In
other words, left elbow to right knee and viceversa.
STRENGTH TRAINING (ST)
Phase 3 – Maximum Strength
DAY 1
Goal: To build maximum strength.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
•
•
Back Squat
•
•
•
•
•
DB Incline Press
•
Grasp bar with overhand grip (palms forward)
and slightly wider than hip width apart. Step
under bar and position bar across posterior
deltoids at middle of trapezius (as shown). DO
NOT rest bar on neck.
Lift elbows up, pull shoulder blades together,
and lift chest up to create a “shelf” for the bar.
Start position: Using the legs, remove bar
from rack. Stand with feet slighter wider than
hip width apart. Back should be straight in a
neutral position.
Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips
slightly (~5°) during movement. Be sure to “sit
back” so that knees stay over the feet. Once
thighs are parallel to floor, return to start
position.
Remember to keep head and back straight in
a neutral position - hyperextension or flexion
may cause injury. Keep weight over the
middle of foot and heel, not the toes.
DO NOT allow knees to go past the big toe or
deviate medially or laterally throughout
movement. Keep abdominals tight throughout
exercise by drawing stomach in toward spine.
Lie supine on an incline bench.
Hold dumbbells at the outside edges of your
shoulders palms facing your thighs.
Press the dumbbells straight up towards the
ceiling until your arms are extended.
•
•
Romanian Deadlift
•
•
•
Chin-up
(assisted if necessary)
•
•
•
Start by holding a barbell in front of you.
Lean forward keeping your back flat and legs
straight. Think of trying to push your hips
straight back behind you but not down.
Return to the starting position keeping your
back flat and repeat for the required number
of repetitions.
Position hands shoulder width to slightly
narrower than shoulder width apart with
underhand grip (palms facing towards body).
Start position: Hang with arms fully extended
and elbows forward. Feet may be crossed
with knees bent.
Pull body up until bar is below chin level.
Return to start position.
Remember to keep the movement controlled
with the body stable to minimize momentum
and body sway. If the bar is too high, it is
advisable to use a step to ensure proper hand
placement as well as safety.
•
Dips
(assisted if necessary)
•
•
•
•
•
Reverse BB Curls
•
•
Plate Walk
•
Sit upright on bench and place hands hip
width apart with fingers pointing forward.
Place feet flat on opposite bench with legs
straight.
Start position: Slide glutes off bench with
elbows slightly bent.
Lower body by bending at elbows until elbows
are at 90 degree angle.
Return to start position.
Hold a barbell with and overhand grip and
your palms facing down (opposite to a regular
BB curl).
Keeping your elbows at your side curl the
barbell up to chest level.
Return to the starting position and repeat
according the required repetitions.
Take one plate on each hand, hold it with your
fingers and then walk around.
Be sure to keep your chest out and your
abdominals tucked in to keep a good posture.
DAY 2
Exercise
Diagrams
Instructions
•
BB Cross-Over Step-Ups
•
•
•
•
•
SB One-foot Push-Up
•
•
•
•
BB Overhead Lunges
•
•
Stand next (really close) to a bench or a box
no higher than your knees. Put the opposite
foot flat on the bench or box by crossing over
in front.
Then, shift your weight onto the leg on the
bench or box and slowly raise body using
mostly the front leg to get you up.
Keep your hips square. Lower to start
position. Repeat with the other leg.
Lie face down with chest on Swiss ball.
Take your hands and walk forward allowing
the Swiss ball to roll under your body until the
top of your foot is supported by the Swiss ball.
Start position: With arms fully extended, place
your hands slightly wider to shoulder width,
fingers pointed straight ahead, and aligned at
the nipple line.
Lower your body (legs, hips, trunk and head)
4-8 inches from the floor.
Return to the start position by extending at the
elbows and pushing the body up.
Begin by having an overhand grip (palms
facing forward) in front of you press hands up
above heads keeping wrists over the elbows
and arms moving parallel to body.
Hold upper body position trough out the
exercise.
Lower your hips toward the floor by squatting
back and down. Without letting your knee
touch the ground, return to the starting
position your weight back up with your front
leg. Do all the reps with that leg forward, and
then switch legs and repeat.
Remember to keep back and head straight in
a neutral position – hyperextension or
excessive flexion may cause injury.
•
•
•
One-hand Cable Reach
and Pull
•
•
•
•
•
•
Single Leg BB Deadlift
•
Stand facing a cable column that has been
adjusted to normal shoulder height.
Take a split stance with one leg forward
and the other behind you. Your knees
should be soft and unlocked. Your body
weight should be distributed to 70% on
your front leg and 30% on the rear leg.
Gently draw your belly button in towards
your spine. To initiate the movement with
your trunk, twisting your torso toward the
rear leg while shifting weight towards the
back leg. As you twist and shift your
weight, pull the cable towards your
shoulder.
At the end of the movement your body
weight should be distributed so that 70%
rests on your rear leg and 30% rests on
the front leg.
Keep the forearm in exact alignment with
the cable throughout the movement. Do
not let your elbow drop below or rise
above the line of the cable.
The arm not grasping the cable should
mimic, in reverse, the
Grab the cable handle using the arm on
the same side as the rear leg same
movements along the same plane as the
working arm.
Reverse this movement until you reach the
starting position.
Stand holding a barbell in front of you.
Set your feet hip-width apart, with your
legs in a fixed position but not locked at
the knees. Your shoulders should be
back and down and your weight on the
back half of your feet.
Shift your hips back and lower the barbell
as far as you can while keeping your
back straight. Fire your hamstrings and
glutes as your return to an upright
position.
•
•
•
BB Close Grip Bench
Press
•
•
•
•
DB Wrist Flexion
•
•
DB Wrist Extension
•
Lie on back with head underneath bar, eyes
aligned with bar, and feet flat on floor.
Position hands on bar shoulder width to
slightly closer than shoulder width apart.
Start position: Lift bar off rack with bar directly
over head.
Lower bar to chest at the mid to lower chest
level keeping elbows pointing forward
throughout movement.
Press bar up to starting position.
Remember to keep both feet flat on the floor
at all times and keep the lower back in a
neutral position. Hyperextension or arching of
the back may cause injury. Never lock out
elbows. Do not allow bar to bounce off chest.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing down or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
ƒ
Swiss Ball “Y”
ƒ
•
Swiss Ball “T”
•
•
DB Standing External
Rotation
•
•
•
•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Grab a pair of 5-lbs plate and hold one in each
hand.
Bring your elbow up to your shoulder level.
Bring the plates up and down while keeping
your elbow at the same level (shoulder).
Keep your tummy tucked in and focus on
using a good posture.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
•
•
Glute Bridge
•
•
Swiss Ball Neck Flexion
and Extension
•
•
•
Lie on your back on the floor with your knees
bent and feet flat on the floor.
Raise one foot into the air and press your
other foot into the floor or disc until your hips
come up off the floor.
Press until your hips are at full extension.
Return to the starting position and repeat for
the prescribed repetitions. Repeat with the
other leg.
The ball is placed in a doorway or against a
wall just high enough to clear the shoulders.
Stand upright in a perfect postural alignment.
Push against the ball with a light force that
you feel you could maintain for 30 seconds.
Hold the pressure on the ball from a position
of perfect postural alignment.
Do each side of the head (front, each side,
and the back).
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) and low back functional strength.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
•
•
•
SB Prone Plank Twists
•
•
•
•
•
Swiss Ball Wipers
•
•
•
Assume the same starting position as for the
pikes or the jackknives.
Prior to initiating the movement, engage the
deep core stabilizers. Hold the contraction
during each repetition to ensure a stable core.
Bring one knee in leaving one foot on the ball
in and then extend that leg across your body
on the opposite side while maintaining
balance.
While extending your leg across, a certain
degree of hip and shoulder rotation is
required.
Return to the initial position and repeat with
the opposite leg.
Expect to fall off the ball several times until
you gain control.
Find a squat rack or a smith machine (or
anything that provides you something to hold
on to).
The back is on the swiss ball and the buttock
is slightly off the ball with the legs straight up
in the air.
The arms are firmly holding the rack.
Rotate the legs from side to side going as far
as possible on each side in a movement
similar to “windshield wipers”.
Keep control of the speed and make sure the
legs remain straight.
•
•
•
Plate Sky Scrapers
•
•
•
•
•
•
BB Standing Lateral
Twists
•
•
•
Grab a 25-lbs plate and hold it with both
hands.
Start with the plate over your head.
Using your whole body, swing the plate
around clockwise and then do the same
counter clockwise.
The arms should be straight most of the time.
Make sure to use a large circle and perform
the exercise explosively (use momentum).
You take a pause every time you come over
your head (point at which your change
directions).
Anchor an olympic bar into a heavy dumbbell.
Hold it with both arms extended (slight bent at
elbow) and your core set (abs pulled in).
The movement is initiated as the arms reach
in an arc out and away from body following
the rotation of the bar.
As the bar moves the upper back rotates to
follow and the weight shifts laterally to help
decelerate the bar.
Then, initiate power from the core and return
the bar to the centre.
Alternate side.
•
•
•
SB Weighted Crunches
•
•
•
Sit in upright position on a stability ball
with feet flat on floor.
Walk feet forward allowing the stability ball
to roll underneath body until it is
positioned on lower to mid-back region.
Raise hips slightly to create a “table top”
position parallel to floor.
Place hands across with a DB positioned
slightly above your chest. Head should be
in a neutral position with a space between
chin and chest.
Leading with the chin and chest towards
the ceiling, contract the abdominal and
raise shoulders up.
Return to start position.
Remember to keep head and back in a
neutral position. Hyperextension or flexion
of either may cause injury.
POWER TRAINING (PT)
Goal: To build explosive strength.
Instructions:
‰ Focus on proper form ALL the time and rest 60-90 seconds.
DAY 1
Exercise
Diagrams
Med Ball Squats Jumps
ƒ
ƒ
ƒ
•
•
•
Power Cleans
•
•
Instructions
Hold a medicine ball in your hand.
Go down in a semi-squat position and jump up
in the air as high as you can.
Reach as high as you can with the ball.
Start with the bar on the ground.
Keep torso straight but bent forward at the
hips slightly. Explosively raise the bar by
extending the hips, knee and ankle in a
“jumping action”.
Keep your elbows out and shoulders directly
above bar as long as possible. Keep the bar
close to the body. Once you have extended
the lower leg shrug your shoulders and at
maximum elevation of the shoulders start
pulling with the arms.
Keep the elbows high during the pull until the
highest point. Rotate elbows around and
underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the
weight. This should be a fluid motion where all
the steps flow together.
DAY 2
Exercise
1 Leg Jump and
Stabilize
Diagrams
Instructions
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
Lower your body before jump.
Arms lead legs.
Use a full body extension to jump up.
Land toe to heel.
Soft and controlled landing.
Keep knee over toes.
Good upper body control.
ƒ
Hold the bar in front of you (same position as
a military press).
Now go into a semi squat and explode
upwards and press the barbell overhead using
the momentum from the squat.
Return to the starting position.
Make sure it is explosive. You DON’T want to
push the weight up with your arms. You want
to use the power and momentum of your legs
to do so.
Think of it as you are trying to “get rid of the
bar”.
ƒ
BB Push Press
ƒ
ƒ
ƒ
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Rapid Excitation
Goal: The goal of this phase is to improve quickness. The mechanical demands of most sports require quick
stop and starts, lateral movement, backward movement and transitions, as well as turns, pivots and rotational
power. Rapid Excitation takes Neuromuscular Activation to the next level, maximizing the efficiency of
neuromuscular pathways necessary to produce the explosiveness for acceleration and the control of
deceleration. Training for quickness helps develop the footwork, reaction time, and nervous system activation
to enhance your ability to execute movements more efficiently and effectively over your opponents.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
Exercise
1 Leg Jump and
Stabilize
Diagrams
Instructions
•
•
•
•
•
•
•
Lower your body before jump.
Arms lead legs.
Use a full body extension to jump up.
Land toe to heel.
Soft and controlled landing.
Keep knee over toes.
Good upper body control.
•
•
Lateral Bound and Hold
•
•
•
•
Lateral Dynamic Bounds
(Zig-Zag Bounds)
•
•
•
Begin with a strong athletic position balancing on
one leg keeping chest up and knee flexed.
Pre-Load your lower body then triple extends at
the hip, knees and ankles with a 45º bound
having your arms coming across your body in
order to lead the legs.
Land and apply triple flexion mechanism being
sure that your toes are pointed up (dorsi flexed).
This action will protect your ankle on the landing
process.
Keep the upper body balance, find perfect point
of stability and hold for 1-2 seconds prior to
initiating next bound.
Begin with a strong athletic position balancing on
one leg keeping chest up and knee flexed.
Pre-Load your lower body then triple extends at
the hip, knees and ankles with a 45º bound
having your arms coming across your body in
order to lead the legs.
Land and apply triple flexion mechanism being
sure that your toes are pointed up (dorsi flexed).
This action will protect your ankle on the landing
process.
Keep the upper body balance; find perfect point
of stability with quick coupling time into next
bound.
In other words, bound from one side to the
other with speed and control.
•
•
Sprinting
•
•
•
Assume your baserunning position on the
bases (i.e. rocker start position).
If using the rocker start, rock back and then
shift your weight forward on your front foot to
fall forward.
Take an explosive jump focusing on an
explosive first step and a powerful
acceleration through the first three steps.
The first few steps should slightly shorter than
normal
100% maximum speed for the prescribed
amount of time.
Striding
•
•
Same start as the previous exercise.
Striding is running with an exaggerated stride
length with 100% effort, but will result in about
70%-85% speed due to the longer stride.
•
•
Stand in place with feet hip width apart.
Drive knee up towards chest and quickly place
the foot back on the ground.
Drive other knee up in a moderate to fast jog
with minimal ground contact time.
High Knees
•
Heel Kicks
(a.k.a. Butt Kicks)
• Start with a light jog.
• Pull the heel of the lower leg up to and bounce
off the buttocks.
• Your knee should come forward and up during
the movement.
•
•
2 Downs and 1 back
•
•
•
Use mini-hurdles or cones.
Stand in an athletic position with feet shoulder
width, hips square and facing forward.
Quickly jump down two hurdles with arms
leading leg and with minimal coupling time, jump
back one.
It is important to maintain same distance
between feet by keeping feet contact ground at
the same time.
Repeat length of hurdles.
•
Inside leg steps up and over hurdle then outside
leg steps up and over hurdle (becomes inside
leg).
Weight transfer to new outside leg with a small
step and inside leg steps and over hurdle then
outside leg steps up and over hurdle (becomes
inside leg).
•
Quick Feet Independant
•
1 Leg Zig-Zag Hops
•
•
•
Start by standing on your right leg outside and
to the right of hurdle or line.
Hop laterally and forward over the hurdle or a
line by putting the emphasis on triple extension
from the hips, knees and ankles.
Minimizing coupling time (through minimal
flexion) hop back over hurdle.
It is important to remains in control with little
lateral flexion.
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Diagrams
Instructions
ƒ
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
•
Hold a bat with your regular grip in your top
hand (close to the knob) with your bat at point
of contact with your body in the correct hitting
position.
While keeping the arm still, move the bat back
and forth using the wrist only. Work on
strengthening the forearm for that last
extension prior to making contact to the ball.
Wiper
Hammer
Top Hand Contact Point
•
•
Bottom Hand Contact
point
•
Hold a bat with your regular grip in your
bottom hand with your bat at point of contact
with your body in the correct hitting position.
While keeping the arm still, move the bat back
and forth using the wrist only. Work on
strengthening the forearm for that last
extension prior to making contact to the ball.
Purpose: To increase bat speed
Instructions: Every swing should be a full cut with
proper mechanics. You want 100% effort in each
swing. Very important to induce adaptations.
Hitting Overload /
Underload
This protocol takes about 10 minutes to do and needs
to be done twice a week to be effective.
Equipment:
• Regular bat
• Broomstick or very light bat (less than 20 oz)
• Heavier bat (28-32 oz)
Protocol:
3 cycles of:
•
•
•
•
10 swings with regular bat
10 swings with heavier bat
10 swings with lighter bat
10 swings with regular bat
Take a 2 minute break between each cycles.
Your goal is to maintain you normal bat speed when
swinging the heavier bat, to increase your normal bat
speed with the lighter one and to keep the increased
bat speed when picking up the regular bat again
SPORTS VISION TRAINING (SVT)
Goal: Eye exercises designed to improve visual qualities needed to track the ball very well.
Exercise
Diagrams
Instructions
Purpose: To change focus quickly and accurately
from a near point to a far point.
Near-Far Eye Jumps
Slow Pursuits
•
•
•
Place one ball four inches or less away.
Place the second ball 2 to 10 feet away.
Look at the near ball, then the far ball, and
back to the near ball. Be sure both eyes come
into focus on the near ball and diverge when
looking at the far ball.
Purpose: To train the eye to follow an object
accurately and smoothly. This is an excellent warmup activity not only eye movements but also for head
and cervical range of motion.
•
•
•
•
•
Hold a ball directly in front of you at normal,
comfortable reading distance and slowly move
the ball to the left until you can no longer
fixate on it or its image breaks in two.
Once the balls reaches your visual limit, bring
it back to center and repeat to the right, up,
down, up and left, up and right, down and left,
down and right.
Next, move your head instead of the target in
the various directions. Hold the ball as still as
possible while moving your head to the left, to
the right, up, down, and so on.
Try to move your head in a wide, smooth
motion without losing fixation or having the
image of the ball break in two.
Finally, move your head and the ball at the
same time in opposite directions. For
example, if you move the ball to the right,
move your head to the left at the same speed
as the ball. Repeat in all directions.
ENERGY SYSTEMS TRAINING (EST)
Phase 3 – Aenaerobic Power
Goal: To improve the power of the anaerobic system (anaerobic alactic system)
Note: Energy systems training is included in the SAQ training protocol.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop essential flexibility to increase stride length.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Try to relax and loosen-up the muscle.
Exercise
Diagrams
Instructions
ƒ
ƒ
Straight Leg Hamstring
ƒ
ƒ
•
Straight Leg Calf
•
•
•
IT Band/ Glute
•
•
Lie supine (on your back) on the floor or on a
table with the rope wrapped around your
forefoot.
Actively flex (squeeze) your quadriceps and
hip flexors as you pull the rope back. At the
end of the range of motion, exhale and
slightly assist the stretch by gently pulling the
rope until you feel the stretch.
Hold for 2 seconds. Inhale as you return to
the starting position.
Maintain quadriceps contraction. Keep your
working leg straight and the opposite leg
down.
Lie supine on the floor or on a table with the
rope wrapped around your forefoot.
Same procedure as with the previous
hamstring stretch, but instead of bringing
your leg up, pull forward toward the shin,
stretching the calf for 2 seconds by slightly
assisting the stretch with the rope.
Exhale for a two count.
Lie supine on the floor or on a table with a
rope fastened around your foot, wrapped
around the outside of your ankle, and looped
underneath your leg. Hold the rope with the
hand opposite the leg you’re stretching. The
other hand stays flat on the ground.
While keeping the nonworking leg stationary,
its toes pointed toward the ceiling, fire the
adductors (inner thighs muscles) of the
working leg as you pull it across your body
as far as possible. When you reach the point
of resistance, give the rope a gentle assist
while exhaling for 2 seconds.
Keep the toes of both feet pointed towards
the ceiling.
•
•
Adductors
•
•
Quad/Hip
•
•
•
•
Reach, Roll, and Lift
Lie on your stomach so that the non-working
leg is straight and resting on the floor. The
rope is wrapped around the foot of the
working leg.
Grab the rope over your shoulder and pull
your working leg upward. Fire your glute and
hamstring muscles to stretch your quad and
hop. Pull your heel toward the opposite glute.
Be sure to fire your hamstring and glute to
get your leg back.
Kneel behind a Swiss ball with your arms
extended palms up on the ball.
Roll the ball forward and your hips backward
as your chest drops toward the floor. Attempt
to lift your hands off the ball as you exhale at
the end of the stretch.
•
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
•
Place the foam under one or both of your
hamstrings and let your body glide up and
down the roll.
For added benefited try to put all your body
weight on the roll. Hold perfect posture
throughout.
Inverted Hyperextension
Foam Massage Hamstring
Lie supine on the floor or on a table with a
rope fastened around your foot, wrapped
around the inside of your ankle, and looped
underneath your leg. Hold the rope with the
hand on the same side as your working leg.
While keep the non-working leg stationary,
fire your glute as you sweep your leg away
from your body while inhaling. When you
reach the point of resistance, give the rope of
gentle pull. Assist the stretch by exhaling for
2 seconds.
The toes of both legs should remain pointed
toward the ceiling.
•
Off-Season – Phase 4 – Weeks 13-16
The primary focus of this phase is to develop speed and muscular power.
The major goals for this phase:
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
Build Maximum strength
Develop Power
Develop rotary core power
Keep stabilizer muscles healthy
Build speed and quickness
Develop the anaerobic alatic system
Develop better range of motion in key muscles
Stimulate recovery
Weekly Schedule
Monday
MP
PT#2
CT
IPT
FTR
Tuesday
MP
SAQ
EST
SST
SVT
FTR
Wednesday
MP
PT#1
ST
CT
IPT
Legend
MP = Movement Preparation
ST = Strength Training
IPT = Injury Prevention Training
CT = Core Training
PT = Power Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
PT#2
CT
IPT
FTR
Saturday
MP
SAQ
EST
SST
SVT
FTR
Sunday
OFF
DAILY ROUTINE
Off-Season - Phase 4
Week: 14-16
Days: Monday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
POWER TRAINING #2
Note: Perform the exercise explosively. Rest 1-2 minutes between sets.
Exercises
1 Leg Jump and
Stabilize
Ravers
BB Push Press
Counter Movement
Vertical Jumps
45 degree Squats to
Forward Press (with
Olympic Bar)
(Perform
Explosively)
DB Box Squats
One-hand Cable
Reach and Pull
(Perform
explosively)
Single Leg Hip
Extension on Ball
Set Type
Single
Sets
2
Reps
10
Units
Tempo
Explosive
Single
Single
Single
2
3
2
15
8
8
Explosive
Explosive
Explosive
Single
3
10
Explosive
Single
Single
2
3
8
10
Explosive
Explosive
Single
2
12
Explosive
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ SB Prone
Single
Plank Twists
™ DB Lunges
Single
Cross-Overs
™ Plate Sky
Single
Scrapers
™ BB Standing
Single
Lateral Twists
™ SB Prayers on
Single
toes
Sets
Single
Reps
2
Units
6-8
Tempo
Each
Single
2
18
Each
Single
2
15
Single
2
25
Single
1
20
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T stretch
Single
1
™ Standing Quad
Single
1
Stretch
™ Seated Toe
Single
1
Touch
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
45-60 secs
Each
Each
45-60 secs
30 seconds
8
Each
8
8
Each
8
Each
Tempo
DAILY ROUTINE
Off-Season - Phase: 4
Weeks:
14-16
Days: Wednesday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
POWER TRAINING #1
Note: Perform the exercise explosively. Rest 1-2 minutes between sets.
Exercises
Set Type
Sets
Reps
Units
™ Med Ball Squats
Single
2
8
Jumps
™ Med Ball Swings
Single
2
15
™ BB Power Cleans
Single
2
6
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Tempo
Explosive
Explosive
Explosive
STRENGTH TRAINING – DAY #1
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. BB Back Squats
Single
3
8
202
2. DB Incline Chest
Single
3
8
201
Press
3. Suitcase Deadlift
Single
3
8
301
4. Chin-ups
Single
3
4-8
201
(assisted if
necessary)
5. BB Walking
Single
3
8
Each
Lunges
5. Dips (assisted if
Single
3
4-8
201
necessary)
6. Reverse BB Curls
Single
3
10
202
7. Plate Walk
Single
3
10 yards
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
™ Swiss Ball “Y”
™ Swiss Ball “T”
™ Standing DB
External
Rotation
™ Scapular
Push-up
™ Swiss Ball
Neck Flexion
and Extension
Set Type
Single
Single
Single
Sets
1
1
2
Reps
10
10
15
Single
1
10
Single
1
12
Each
Controlled
Sets
Single
Reps
2
Units
6-8
Tempo
Controlled
Single
2
18
Single
2
15
Fast but
controlled
Explosive
Single
2
25
Controlled
Single
1
20
101
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ SB Prone
Single
Plank Twists
™ DB Lunges
Single
Cross-Overs
™ Plate Sky
Single
Scrapers
™ BB Standing
Single
Lateral Twists
™ SB Prayers on
Single
Toes
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
DAILY ROUTINE
Off-Season - Phase: 4
Week: 14-16
Days: Tuesday / Saturday
Notes / Comments
WARM-UP
Perform 10 minutes of light aerobic exercise. Running is preferred.
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
SPEED, QUICKNESS, & AGILITY TRAINING
Note:
¾ For sprinting, striding, high knees and heel kicks, take 30 seconds between sets.
¾ Rest for a 60-90 seconds between sets and exercises.
Exercises
™ 1 Leg Jump and
Stabilize
™ Lateral Bounds
and Hold
™ Lateral Dynamic
Bounds (ZigZag Bounds)
™ Triple Jumps
™ Sprinting
Set Type
Single
Sets
2
Reps
10
Units
Each
Tempo
Controlled
Single
2
10
Each
Controlled
Single
2
20
Single
Single
1
6-8
6
6 secs
™
Striding
Single
6
6 secs
™
2-feet Maze Drill
with Hurdles
1-foot Lateral
with Hurdles
T-Drill with
cones
Single
2
20 secs
Quick but
with good
form
Explosive
Max speed;
focus on
acceleration
Fast with
good form
Quick
Single
2
20 secs
Quick
Single
2
30 secs
Quick
™
™
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
™ Wiper
Single
™ Hammer
Single
™ Hitting Overload
Single
/ Underload
SPORTS VISION TRAINING
Note:
Exercises
Set Type
™ Near-Far Eye
Single
Jumps
™ Slow Pursuits
Single
Sets
1
1
3
Reps
15
15
10
Units
Each
Each
Tempo
Slow
Slow
Explosive
Sets
1
Reps
30
Units
Tempo
Work on it
for 3 minutes
ENERGY SYSTEMS TRAINING
Anaerobic Alactic Training is included in the SAQ protocol.
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T stretch
Single
1
™ Standing Quad
Single
1
Stretch
™ Seated Toe
Single
1
Touch
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
Single
1
™ Foam Massage
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
45-60 secs
Each
Each
45-60 secs
30 seconds
8
Each
8
8
Each
8
Each
Tempo
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
Lunge and Twist
•
•
Start with your feet together, step forward with
your right leg into a lunge.
Then, twist with the opposite elbow toward the
front knee while keeping your back straight. In
other words, left elbow to right knee and viceversa.
STRENGTH TRAINING (ST)
Phase 4 – Conversion to Power
DAY 1
Goal: To maintain maximum Strength
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
•
•
Back Squat
•
•
•
•
•
DB Incline Press
•
Grasp bar with overhand grip (palms forward)
and slightly wider than hip width apart. Step
under bar and position bar across posterior
deltoids at middle of trapezius (as shown). DO
NOT rest bar on neck.
Lift elbows up, pull shoulder blades together,
and lift chest up to create a “shelf” for the bar.
Start position: Using the legs, remove bar
from rack. Stand with feet slighter wider than
hip width apart. Back should be straight in a
neutral position.
Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips
slightly (~5°) during movement. Be sure to “sit
back” so that knees stay over the feet. Once
thighs are parallel to floor, return to start
position.
Remember to keep head and back straight in
a neutral position - hyperextension or flexion
may cause injury. Keep weight over the
middle of foot and heel, not the toes.
DO NOT allow knees to go past the big toe or
deviate medially or laterally throughout
movement. Keep abdominals tight throughout
exercise by drawing stomach in toward spine.
Lie supine on an incline bench.
Hold dumbbells at the outside edges of your
shoulders palms facing your thighs.
Press the dumbbells straight up towards the
ceiling until your arms are extended.
•
•
Suitcase Deadlift
•
•
•
Chin-up
(assisted if necessary)
•
•
•
Load BB to side of the body
Bent/squat down with back arched and grasp
the bar in the center.
After taking a large breath, keep eyes
upwards and slowly lift the bar off the floor just
like you are picking up a suitcase while trying
to keep body straight and centered the entire
time. Stand up all the way.
Position hands shoulder width to slightly
narrower than shoulder width apart with
underhand grip (palms facing towards body).
Start position: Hang with arms fully extended
and elbows forward. Feet may be crossed
with knees bent.
Pull body up until bar is below chin level.
Return to start position.
Remember to keep the movement controlled
with the body stable to minimize momentum
and body sway. If the bar is too high, it is
advisable to use a step to ensure proper hand
placement as well as safety.
•
•
•
Walking Lunges
•
•
•
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Dips
(assisted if necessary)
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•
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Reverse BB Curls
•
Start position: Stand with feet hip width apart.
Place barbell on your shoulders.
Step forward 2-3 feet forming a 90° bend at
the front hip and knee.
DO NOT allow front knee to extend past the
big toe - may cause injury.
Push body up and move the back foot beside
the front foot. Alternate feet and repeat.
Remember to keep head and back upright in a
neutral position. Shoulders and hips should
remain squared at all times.
Watch for proper knee alignment - do not let
front knee extend past big toe or deviate
laterally or medially. Back knee should not
come in contact with floor
Sit upright on bench and place hands hip
width apart with fingers pointing forward.
Place feet flat on opposite bench with legs
straight.
Start position: Slide glutes off bench with
elbows slightly bent.
Lower body by bending at elbows until elbows
are at 90 degree angle.
Return to start position.
Hold a barbell with and overhand grip and
your palms facing down (opposite to a regular
BB curl).
Keeping your elbows at your side curl the
barbell up to chest level.
Return to the starting position and repeat
according the required repetitions.
•
Plate Walk
•
Take one plate on each hand, hold it with your
fingers and then walk around.
Be sure to keep your chest out and your
abdominals tucked in to keep a good posture.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
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Swiss Ball “Y”
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•
Swiss Ball “T”
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DB Standing External
Rotation
•
•
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•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Grab a pair of 5-lbs plate and hold one in each
hand.
Bring your elbow up to your shoulder level.
Bring the plates up and down while keeping
your elbow at the same level (shoulder).
Keep your tummy tucked in and focus on
using a good posture.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
•
Swiss Ball Neck Flexion
and Extension
•
•
•
The ball is placed in a doorway or against a
wall just high enough to clear the shoulders.
Stand upright in a perfect postural alignment.
Push against the ball with a light force that
you feel you could maintain for 30 seconds.
Hold the pressure on the ball from a position
of perfect postural alignment.
Do each side of the head (front, each side,
and the back).
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) and low back functional strength.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
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SB Prone Plank Twists
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•
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DB Lunge Cross-Over
•
•
•
Assume the same starting position as for the
pikes or the jackknives.
Prior to initiating the movement, engage the
deep core stabilizers. Hold the contraction
during each repetition to ensure a stable core.
Bring one knee in leaving one foot on the ball
in and then extend that leg across your body
on the opposite side while maintaining
balance.
While extending your leg across, a certain
degree of hip and shoulder rotation is
required.
Return to the initial position and repeat with
the opposite leg.
Expect to fall off the ball several times until
you gain control.
Start position: Stand with feet hip width apart.
Grasp DB’s and hold out in front of bodyStep
forward 2-3 feet forming a 90° bend at the
front hip and knee. DO NOT allow front knee
to extend past the big toe - may cause injury.
As you are lunging swing dumbells across
body towards the hip.
Pushing off front foot, return to start position
with legs and dumbells. Continue with same
leg or alternate as prescribed.
Remember to keep head and back upright in a
neutral position. Shoulders and hips should
remain squared at all times.
Watch for proper knee alignment - do not let
front knee extend past big toe or deviate
laterally or medially. Back knee should not
come in contact with floor
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•
•
Plate Sky Scrapers
•
•
•
•
•
•
BB Standing Lateral
Twists
•
•
•
Grab a 25-lbs plate and hold it with both
hands.
Start with the plate over your head.
Using your whole body, swing the plate
around clockwise and then do the same
counter clockwise.
The arms should be straight most of the time.
Make sure to use a large circle and perform
the exercise explosively (use momentum).
You take a pause every time you come over
your head (point at which your change
directions).
Anchor an olympic bar into a heavy dumbbell.
Hold it with both arms extended (slight bent at
elbow) and your core set (abs pulled in).
The movement is initiated as the arms reach
in an arc out and away from body following
the rotation of the bar.
As the bar moves the upper back rotates to
follow and the weight shifts laterally to help
decelerate the bar.
Then, initiate power from the core and return
the bar to the centre.
Alternate side.
•
Starting Position: Place forearms and elbows
on the ball and form a plank or bridge position.
•
Roll the elbows forward with a little forearms
movement; you will automatically feel more
work at the abdominals.
•
Return to the starting position. You should feel
your abdominals working during this exercise.
SB Prayer on Toes
POWER TRAINING (PT)
Goal: To build explosive strength.
Instructions:
‰ Focus on proper form ALL the time and rest 60-90 seconds.
DAY 1
Exercise
Med Ball Squats Jumps
Diagrams
Instructions
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•
•
•
Med Ball Swings
•
•
Hold a medicine ball in your hand.
Go down in a semi-squat position and jump up
in the air as high as you can.
Reach as high as you can with the ball.
Starting Position: Hold a medicine
ball between your legs while leaning forwards
with your back flat.
Swing the ball up over your head while fully
extending your body then swing it back down.
Use your whole body.
•
•
•
Power Cleans
•
•
Start with the bar on the ground.
Keep torso straight but bent forward at the
hips slightly. Explosively raise the bar by
extending the hips, knee and ankle in a
“jumping action”.
Keep your elbows out and shoulders directly
above bar as long as possible. Keep the bar
close to the body. Once you have extended
the lower leg shrug your shoulders and at
maximum elevation of the shoulders start
pulling with the arms.
Keep the elbows high during the pull until the
highest point. Rotate elbows around and
underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the
weight. This should be a fluid motion where all
the steps flow together.
DAY 2
Exercise
1 Leg Jump and
Stabilize
Diagrams
Instructions
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Lower your body before jump.
Arms lead legs.
Use a full body extension to jump up.
Land toe to heel.
Soft and controlled landing.
Keep knee over toes.
Good upper body control.
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Ravers
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BB Push Press
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Take a barbell across your shoulders with
one-foot forwards and the other foot
backwards.
Allow your knees to bend slightly and quickly
switch foot positions with a little jump.
Switch foot positions back and forth quickly
and forcefully.
Hold the bar in front of you (same position as
a military press).
Now go into a semi squat and explode
upwards and press the barbell overhead using
the momentum from the squat.
Return to the starting position.
Make sure it is explosive. You DON’T want to
push the weight up with your arms. You want
to use the power and momentum of your legs
to do so.
Think of it as you are trying to “get rid of the
bar”.
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Counter Movement
Vertical Jumps
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45 degree Squats to
Forward Press (with
Olympic Bar)
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(Perform Explosively)
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DB Box Squats
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Stand with feet shoulder-width apart, trunk
flexed forward slightly with back straight in a
neutral position.
Arms should be in the “ready” position with
elbows flexed at approximately 90°.
Lower body where thighs are parallel to
ground as well as bringing the arms back.
In a non- stop action switch from the
downward phase to Explode vertically and
drive arms up.
Land on both feet and repeat.
Prior to takeoff extend the ankles to their
maximum range (full plantar flexion) to ensure
proper mechanics.
Put yourself into an athletic position.
One hand holding an Olympic Bar at arms
length directly at the midline of the body.
Pull in the abs
Keep the arms slightly bent at the elbows.
Keep the elbow up, flex the arm at the elbow
until the hand is inline with the chest, while
simultaneously flexing at the leg (lowering
phase of squat)
Initiating with the legs, perform a pressing
motion, extending at the ankle knee and hip,
until you return t the starting position
(extending into a forward press)
Place a Dumbbell across your shoulders; the
elbows will be facing straight ahead with the
fingers on top of the dumbbell.
With the back of your heals placed against a
box (or a chair), sit way back onto the chair;
do not round your low back on the box, keep
a flat and tight lower back position.
As you sit on the box relax your hip flexors,
but keep everything else tight. From this
position jump as hard and as fast as possible
straight up; reset after each jump.
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One-hand Cable Reach
and Pull
(Perform explosively)
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Single Leg Hip Extension
on Ball
(Perform Explosively)
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Stand facing a cable column that has been
adjusted to normal shoulder height.
Take a split stance with one leg forward and
the other behind you. Your knees should be
soft and unlocked. Your body weight should
be distributed to 70% on your front leg and
30% on the rear leg.
Gently draw your belly button in towards your
spine. To initiate the movement with your
trunk, twisting your torso toward the rear leg
while shifting weight towards the back leg. As
you twist and shift your weight, pull the cable
towards your shoulder.
At the end of the movement your body weight
should be distributed so that 70% rests on
your rear leg and 30% rests on the front leg.
Keep the forearm in exact alignment with the
cable throughout the movement. Do not let
your elbow drop below or rise above the line
of the cable.
The arm not grasping the cable should mimic,
in reverse, the
Grab the cable handle using the arm on the
same side as the rear leg same movements
along the same plane as the working arm.
Reverse this movement until you reach the
starting position.
Assume back lying position on floor. Place
hands at sides with palms down on floor.
Start position: Place one heel on top of SB
ball with knee slightly bent; have the other
leg straight up (heel pointing the roof).
Raise hips explosively off floor by pressing
heel into ball.
Return to start position.
To increase difficulty, raise and extend arms
above chest.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Rapid Excitation
Goal: The goal of this phase is to improve speed and quickness.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
Exercise
Diagrams
Instructions
•
•
•
•
•
•
•
1 Leg Jump and
Stabilize
•
•
Lateral Bound and Hold
•
•
Lower your body before jump.
Arms lead legs.
Use a full body extension to jump up.
Land toe to heel.
Soft and controlled landing.
Keep knee over toes.
Good upper body control.
Begin with a strong athletic position balancing on
one leg keeping chest up and knee flexed.
Pre-Load your lower body then triple extends at
the hip, knees and ankles with a 45º bound
having your arms coming across your body in
order to lead the legs.
Land and apply triple flexion mechanism being
sure that your toes are pointed up (dorsi flexed).
This action will protect your ankle on the landing
process.
Keep the upper body balance, find perfect point
of stability and hold for 1-2 seconds prior to
initiating next bound.
•
•
Lateral Dynamic Bounds
(Zig-Zag Bounds)
•
•
•
•
Triple Jump
•
•
•
Begin with a strong athletic position balancing on
one leg keeping chest up and knee flexed.
Pre-Load your lower body then triple extends at
the hip, knees and ankles with a 45º bound
having your arms coming across your body in
order to lead the legs.
Land and apply triple flexion mechanism being
sure that your toes are pointed up (dorsi flexed).
This action will protect your ankle on the landing
process.
Keep the upper body balance; find perfect point
of stability with quick coupling time into next
bound.
In other words, bound from one side to the
other with speed and control.
With shoulder width stance, start with a
horizontal jump. Land on one leg, then jump
forcefully forwards.
Next, land on the other leg and jump forcefully
forwards again.
Then land softly with both legs.
Reset after each attempt.
•
•
Sprinting
•
•
•
Assume your baserunning position on the
bases (i.e. rocker start position).
If using the rocker start, rock back and then
shift your weight forward on your front foot to
fall forward.
Take an explosive jump focusing on an
explosive first step and a powerful
acceleration through the first three steps.
The first few steps should slightly shorter than
normal
100% maximum speed for the prescribed
amount of time.
Striding
•
•
Same start as the previous exercise.
Striding is running with an exaggerated stride
length with 100% effort, but will result in about
70%-85% speed due to the longer stride.
Set Up
1. Place hurdles to obtain the following
formation:
2 Sideways;
1 Forward on the right of the sideways
hurdles;
2 Sideways;
2 Forward on the left of the sideways hurdles.
2 Feet Maze Drill with
hurdles
2. Hips stay square and face forward through out
drill.
3. Keep your chest and head up.
Execution
1. Perform 2 legged lateral hops over 1 hurdle
twice (going to your right)
2. Perform 2 legged forward hops over 1 hurdle
3. Perform 2 legged lateral hops over 1 hurdle
twice
4. Perform 2 legged forward hops over 1 hurdle
(going to your left)
Set Up:
1. Athletic Stance balancing on one leg.
Execution:
1 Foot Lateral Hop with
hurdles
1. Hop over the hurdle (triple extension)
2. Minimizing coupling time hop back over the
hurdles. Repeat
3. Upper body remains in control with little lateral
flexion.
Position:
1. Set up 4 cones in the formation of a T.
2. Cone 1 and 2 are 10 yards apart.
3. Cone 2 and 3/ 2 and 4 are 5 yards apart in
opposite directions.
Movement:
1. Start with a First Step.
2. Sprint forward 10 yards to cone 2 where you
will touch the top of the cone.
3. Side Cross Over to cone 3 and touch. Side
Cross Over to cone 4 and touch. Side Cross
Over back to cone 2.
4. Back pedal to cone 1.
T-Drill with Cones
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Diagrams
Instructions
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Wiper
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hammer
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
Purpose: To increase bat speed
Instructions: Every swing should be a full cut with
proper mechanics. You want 100% effort in each
swing. Very important to induce adaptations.
Hitting Overload /
Underload
This protocol takes about 10 minutes to do and needs
to be done twice a week to be effective.
Equipment:
• Regular bat
• Broomstick or very light bat (less than 20 oz)
• Heavier bat (28-32 oz)
Protocol:
3 cycles of:
•
•
•
•
10 swings with regular bat
10 swings with heavier bat
10 swings with lighter bat
10 swings with regular bat
Take a 2 minute break between each cycles.
Your goal is to maintain you normal bat speed when
swinging the heavier bat, to increase your normal bat
speed with the lighter one and to keep the increased
bat speed when picking up the regular bat again
SPORTS VISION TRAINING (SVT)
Goal: Eye exercises designed to improve visual qualities needed to track the ball very well.
Exercise
Diagrams
Instructions
Purpose: To change focus quickly and accurately
from a near point to a far point.
Near-Far Eye Jumps
Slow Pursuits
•
•
•
Place one ball four inches or less away.
Place the second ball 2 to 10 feet away.
Look at the near ball, then the far ball, and
back to the near ball. Be sure both eyes come
into focus on the near ball and diverge when
looking at the far ball.
Purpose: To train the eye to follow an object
accurately and smoothly. This is an excellent warmup activity not only eye movements but also for head
and cervical range of motion.
•
•
•
•
•
Hold a ball directly in front of you at normal,
comfortable reading distance and slowly move
the ball to the left until you can no longer
fixate on it or its image breaks in two.
Once the balls reaches your visual limit, bring
it back to center and repeat to the right, up,
down, up and left, up and right, down and left,
down and right.
Next, move your head instead of the target in
the various directions. Hold the ball as still as
possible while moving your head to the left, to
the right, up, down, and so on.
Try to move your head in a wide, smooth
motion without losing fixation or having the
image of the ball break in two.
Finally, move your head and the ball at the
same time in opposite directions. For
example, if you move the ball to the right,
move your head to the left at the same speed
as the ball. Repeat in all directions.
ENERGY SYSTEMS TRAINING (EST)
Phase 3 – Aenaerobic Power
Goal: To improve the power of the anaerobic system (anaerobic alactic system)
Note: Energy systems training is included in the SAQ training protocol.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop overall flexibility.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Hold Stretch for 45-60 seconds.
Exercise
Diagrams
Instructions
•
Grab onto a bar with one hand and lean back
with your hips to allow your back to stretch.
Hold for the recommended number of
seconds and then repeat with the other arm.
•
•
•
•
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your
hips flat on the floor.
Your back should be in a hyperextended
position.
Hold for the prescribed number of seconds
and repeat.
Upper Back (fixed to a
bar)
Cobra
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•
•
Calf Stretch (push
against the wall)
•
•
•
Letter T Stretch
(Low back stretch with
leg across)
•
•
•
•
Standing Quad Stretch
•
•
•
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Standing with a shoulder width stance and
hang onto an object for support.
Bring one foot up and grab with your hand.
Pull your foot up until you feel a stretch on
the front of your thigh.
Hold for the prescribed time and repeat with
the other leg.
•
Seated Toe Touch
•
•
•
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
•
Place the foam under one or both of your
hamstrings and let your body glide up and
down the roll.
For added benefited try to put all your body
weight on the roll. Hold perfect posture
throughout.
Inverted Hyperextension
Foam Massage Hamstring
•
•
•
Foam Massage –
IT Band
•
•
•
Foam Massage –
Back
Foam Massage –
Quad
Sit with your upper body upright and your
legs straight out in front of you.
Lean forward from the waist and grab your
feet.
Hold for prescribed time and then repeat.
•
•
•
•
•
This will feel a little uncomfortable (could
even hurt a bit if you have a really tight IT
Band), but it’s very effective.
The iliotibial (IT) band is a thick band of
tissue that extends from your hip down over
your knee and attaches to your tibia
(shinbone) on your outer thigh.
Lie on your side and roll along the foam from
your thigh to just above your knee.
For greater pressure on your IT Bands, stack
your legs together.
Lie atop the roll and let it glide from your
shoulders down to the base of your spine.
Keep your tummy tight. You can support you
head with your hands if you want.
Lie atop the roll on one leg (quad muscle).
Keep the other foot on top of the other one.
Hold yourself off the ground only using your
forearms and one foot to hold you.
Roll forward and backward.
•
•
Foam Massage –
IT Band
•
•
•
Foam Massage –
Back
Foam Massage –
Quad
•
•
•
•
•
This will feel a little uncomfortable (could
even hurt a bit if you have a really tight IT
Band), but it’s very effective.
The iliotibial (IT) band is a thick band of
tissue that extends from your hip down over
your knee and attaches to your tibia
(shinbone) on your outer thigh.
Lie on your side and roll along the foam from
your thigh to just above your knee.
For greater pressure on your IT Bands, stack
your legs together.
Lie atop the roll and let it glide from your
shoulders down to the base of your spine.
Keep your tummy tight. You can support you
head with your hands if you want.
Lie atop the roll on one leg (quad muscle).
Keep the other foot on top of the other one.
Hold yourself off the ground only using your
forearms and one foot to hold you.
Roll forward and backward.
TRANSITION I
WEEK 17
Performance Column
Transition 1 – Week 17
Transition Circuit
Instructions:
™
™
™
™
Complete twice during the week.
Do the movement preparation section first for 5 min.
Do the following circuit twice. In other words, do one set of each exercise and do it all over again.
Finish with a light stretching session.
1 x max
1 x 7 (each side)
1 x 10-15
1 x 5 (each side)
1 x 20
1 x 20 (each leg)
Stretching (to do after the two circuits) – Hold each one for 45-60 seconds.
1 x 10 (each side)
1 x 10-12
1x 15 (each leg)
PRE-SEASON I
WEEKS 18-29
Pre-Season I – Phase 1 – Weeks 18-21
This phase, just like the first phase one, is designed to solidify the foundation. This is important as a lack of
stability training will not only hinder your ability to achieve greater results later but will also put you at an
increased risk of injury down the road.
The major goals for this phase:
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Increase joint mobility through an active warm-up
Build muscular endurance
Develop core and joint stability
Strengthen connective tissue and weak and neglected muscles
Develop good basic movement skills
Build a base of aerobic endurance
Keep developing a good range of motion in selected muscles
Weekly Schedule
Monday
MP
ST
IPT
CT
FTR
Tuesday
MP
SAQ
EST
SST
Wednesday
MP
ST
IPT
CT
FTR
Legend
MP = Movement Preparation
ST = Strength Training
IPT = Injury Prevention Training
CT = Core Training
PT = Power Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
ST
IPT
CT
FTR
Saturday
MP
SAQ
EST
SST
Sunday
OFF
DAILY ROUTINE
Pre-Season 1 - Phase 1
Weeks: 18-21
Days: Monday / Wednesday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip
Single
1
8
Each
Crossover
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral
Single
1
6
Each
Lunge
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking
Single
1
6
Each
Quad Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and
Single
1
6
Each
Twist
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
STRENGTH TRAINING
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1A. Swiss Ball
Superset
3
12
Each
202
Alternated DB
Press
1B. 1-Leg Swiss Ball
Superset
3
10
201
Leg Curls
2A. DB Rows
Superset
3
12
Each
202
2B. Swiss Ball
Stationary
Lunge
3. Single leg
Alternated DB
Shoulder Press
4A. Swiss Ball
Reverse Hyper
on Bench
4B. Swiss Ball Pushup
5. Power Web
Superset
3
10
Each
201
Single
2
12
Each
201
Superset
2
15
201
Superset
2
12-15
202
Single
2
2 minutes
(vary grip)
Each
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball
Single
1
10
“Y”
™ Swiss Ball
Single
1
10
“T”
™ DB External
Single
2
15
Rotation
™ Scapular
Single
1
10
Push-up
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ Side Bridge
Single
™ Front Bridge
Single
™ Jacknives
Single
™ Lateral Roll
Single
™ Hip Trusts
Single
Sets
1
2
2
1
2
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T
Single
1
stretch
™ Standing
Single
1
Quad Stretch
™ Seated Toe
Single
1
Touch
™ Inverted
Single
1
Hyperextensi
on
™ Foam
Single
1
Massage –
Hamstring
Single
1
™ Foam
Massage Back
™ Foam
Single
1
Massage –
IT Band
™ Foam
Single
1
Massage Quad
Units
Each
Tempo
Controlled
Each
Controlled
Each
Controlled
Controlled
Reps
45 secs
60 secs
25
6 x 3 secs
20
Units
Each
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
Each
45-60 secs
Each
202
Each
101
45-60 secs
30 seconds
8
Tempo
Each
8
8
Each
8
Each
Tempo
DAILY ROUTINE
Pre-Season 1 - Phase 1
Week: 18-21
Days: Tuesday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip
Single
1
8
Each
Crossover
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral
Single
1
6
Each
Lunge
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking
Single
1
6
Each
Quad Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and
Single
1
6
Each
Twist
SPEED, QUICKNESS, & AGILITY TRAINING
Note: Take full recovery between sets/exercises to ensure high quality of movement.
Exercises
Set Type
Sets
Reps
Units
™ Open Stride
Single
2
12
Each
™ Lateral
Single
2
20
Seconds
Shuffle
™ Narrow
Single
2
20
Seconds
Cross-Over
™ Cross-over
Single
2
10
Each
and Stabilize
™ Drop Step
Single
2
10
Each
™ Mini-Skips
Single
2
10
Sec
™ “Out-of-theSingle
2
8
box”
™ Sprinting
Single
6-8
6 secs
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
™ Wiper
Single
™ Hammer
Single
™ Ax Drill I
Single
™ Hitting
Single
Overload /
Underload
Sets
1
1
1
3
Reps
15
15
15
10
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Fast
Max speed;
focus on
acceleration
Tempo
Slow
Slow
Controlled
Explosive
ENERGY SYSTEMS TRAINING
Zone 1 = 3 minutes
Zone 2 = 24-34 minutes
Zone 1 = 3 minutes
Total time: 30-40 minutes
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
Lunge and Twist
•
•
Start with your feet together, step forward with
your right leg into a lunge.
Then, twist with the opposite elbow toward the
front knee while keeping your back straight. In
other words, left elbow to right knee and viceversa.
STRENGTH TRAINING (ST)
Phase 1 – Functional Stability
Goal: To build a base of muscular endurance, develop joint stability, and strengthen connective tissues.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
Swiss Ball Alternated
DB Press
•
•
•
•
Swiss Ball 1-leg
hamstrings curls
•
•
•
•
Bent Over DB Rows
•
•
Lie supine (face up) on a stability ball with a
dumbbell in each hand.
Hold dumbbells at the outside edges of your
shoulders, palms facing your thighs. Keep the
core set (tummy tight) and the glutes activated
by keeping your hips up.
Lift one DB at the time a time over your chest.
Assume back lying position on floor. Place
hands at sides with palms down on floor.
Start position: Place heel of one foot on top of
swiss ball. Other leg should be held in the air
above ball. Raise hips off floor by pushing
heel down into ball.
Curl ball towards glutes by flexing at the knee.
Hips should remain off floor. Return to start
position.
Remember to maintain stability of ball by
utilizing muscles in the trunk and core. To
increase difficulty, raise hands up over chest
Stand with feet hip width and knees slightly
bent.
Start position: Bend at hips with back straight.
Hold DB in each hand with neutral grip (palms
facing each other) and let arms straight down
(perpendicular to floor).
Keeping elbows close to body; pull DB’s up to
body and squeeze shoulder blades together at
top of movement.
Return to start position.
Remember to keep back and head straight hyperextension or flexion may cause injury
•
Swiss Ball Stationary
Lunge
•
•
•
Single leg Alternated DB
Shoulder Press
•
•
Swiss Ball Reverse
Hyper on Bench
•
•
Swiss Ball Push-up
•
•
Put one foot flat on the ball and then step into
a lunge position (giant step) while keeping
your balance.
Lower your hips toward the floor by squatting
back and down. Without letting your knee
touch the ground, return to the starting
position your weight back up with your front
leg. Do all the reps with that leg forward, and
then switch legs and repeat.
Grab dumbbells to make it more challenging if
the exercise is too easy (you make it to the
prescribed number of reps without a problem).
Stand holding dumbbells between your
shoulders and your ears. Bring one leg up and
keep it still at 90 degrees.
Lift one dumbbell at a time over your head
while keeping balance. Alternate side.
Lie face down on bench with hips and legs off
ball. Grasp underside of bench or grasp
handles (if applicable). With knees slightly
bent, raise legs to parallel with the floor.
Return to start position.
Remember to keep head and back straight in
a neutral position throughout movement hyperextension may cause injury. To
decrease intensity, bend knees to 90° and
perform movement.
Get on your knees and place hands 6-8
inches apart onto the Swiss balls. Align hands
at nipple line, place feet hip width apart on
toes, and extend the arms to raise body up.
Trunk and hips should be in a straight line.
Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the ball. Return to the
start position by extending at the elbows and
pushing the body up.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
•
•
Power Web Grip
Grip the Power Web as hard as you can and
hold it.
Vary the size of your grips to work the
different angles.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
ƒ
Swiss Ball “Y”
ƒ
•
Swiss Ball “T”
•
•
DB External Rotation
•
•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Lie on side opposite of working arm.
Grasp dumbbell and flex elbow at 90° keeping
elbow in at side. Forearm should be slightly
below parallel to floor. Rotate arm outward
keeping elbow at 90°. Return to start position.
Remember to keep elbow firmly secured to
side. You may put a rolled towel between the
elbow and side to facilitate rotation and secure
form.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) stability and low back functional strength; improve posture.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
ƒ
Side Bridge
ƒ
•
Front Bridge
•
•
Jacknives
•
•
•
Lateral Roll
•
•
Hip Trusts
•
•
Lay on the ground on one side. Raise your
body using one forearm and support it in this
raised position for the required time.
Lower your body and repeat on the other side.
Remember to keep your head, neck and body
in a straight line.
Start by placing your forearms on the ground
and forming a plank with your forearms and
feet.
Hold this position keeping your body parallel
to the ground for the required time.
Start by placing your legs on top of a stability
ball and your hands on the ground to form a
plank position.
Drive your knees in towards your chest
bringing the ball with you.
Return to the starting position and repeat.
Keep your abs tight and your hips parallel with
your body.
Start by lying down on the ball with your arms
in the “T” position. Keep your hips up (glutes
are firing) and slowly move to one side while
keeping the whole body parallel to the ground
(don’t let any parts of the body drop) and go
as far as you can holding the initial position.
Hold it for the required time on each time and
then move to the other side.
Lie supine (face up) with your hands behind
your head and your knees bent. Let your
heels get close to your buttock.
Draw your belly in and thrust your hips up in
the air slightly while keeping your knees in line
with your hips.
Your knees should be moving straight up
toward the ceiling; not towards you.
POWER TRAINING (PT)
None in this phase.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Goal: The goal of this phase is to improve the fundamental movement skills (mechanics of movement).
Instructions:
‰ Focus on proper form ALL the time.
‰ Don’t focus on the speed of execution; focus on controlling the movement while using good form.
Exercise
Diagrams
Instructions
•
•
Open Stride
•
•
Lateral Shuffle
•
Narrow Cross-Over
•
Assume an athletic position. Keep your center
of gravity low, your torso erect and your core
set.
Shift your weight quickly to the trail leg. The
lead leg lifts and hips open to face desired
direction. Focus on an explosive first step
quickness using an athletic arm drive for
power and balance.
Assume an athletic position and keep your
hips square. Maintain a low position
throughout movement.
Push off with rear legs through full leg
extensions. Step laterally with front leg. Keep
your toes up prior to planting. Step laterally
with rear leg to re-establish athletic position.
Both feet on one side of line assuming an
athletic position. Keep feet shoulder-width
apart and have your weight evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants on other side of the line. Other leg
comes behind and becomes outside leg as
weight is transferred for counter movement.
Repeat in opposite direction.
•
•
Cross-over and Stabilize
•
•
•
•
Drop Step
Assuming an athletic position. Keep feet
shoulder-width apart and have your weight
evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants. Other leg comes behind and becomes
outside leg as weight is transferred for counter
movement.
Hold the position stabilizing one leg. Repeat
in opposite direction.
Pre-load by dropping hips and shifting your
weight to plant your foot firmly (opposite foot
to the direction you are going).
Open your hips and execute and quick shuffle
with the lead foot and explosive push-off with
the plant foot to the intended direction.
Keep your center of gravity low, your hips and
shoulders square, and use an athletic arm
drive to produce power and help control
balance.
•
Mini-Skips
•
•
•
•
“Out-of-the-box”
* First Step Quickness*
•
•
•
Sprinting
•
•
•
Assume an athletic position. Drive your knee
up aggressively keeping your toes up and
support it by an athletic arm drive (opposite
arm to leg movement). Then, forcefully plant
the foot on the ground to skip forward.
Focus on rhythm and mechanics rather than
height or distance.
Assume your batting stance. Take a full swing
and focus an “explosive” first step out of the
box.
As you complete your swing (ensure a good
quality swing prior to initiating the first step),
shift your weight forward on your front foot to
fall forward.
Focus on an explosive first step pushing off
the back foot aggressively. The first step
should be slightly shorter than a normal step.
Use your arms to produce power and control
balance.
Assume your baserunning position on the
bases (i.e. rocker start position).
If using the rocker start, rock back and then
shift your weight forward on your front foot to
fall forward.
Take an explosive jump focusing on an
explosive first step and a powerful
acceleration through the first three steps.
The first few steps should slightly shorter than
normal
100% maximum speed for the prescribed
amount of time.
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises designed to enhance the physical execution of specific skills.
Exercise
Diagrams
Instructions
ƒ
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
•
With the bat in both hands using a proper grip,
touch your backside and then bring the bat
forward extending your arms at chin height as
tough you are chopping wood. Repeat nonstop for the prescribed number of repetitions.
You may use a heavier bat than usual for that
exercise.
Wiper
Hammer
•
Ax Drill I
Purpose: To increase bat speed
Instructions: Every swing should be a full cut with
proper mechanics. You want 100% effort in each
swing. Very important to induce adaptations.
Hitting Overload /
Underload
This protocol takes about 10 minutes to do and needs
to be done twice a week to be effective.
Equipment:
• Regular bat
• Broomstick or very light bat (less than 20 oz)
• Heavier bat (28-32 oz)
Protocol:
3 cycles of:
•
•
•
•
10 swings with regular bat
10 swings with heavier bat
10 swings with lighter bat
10 swings with regular bat
Take a 2 minute break between each cycles.
Your goal is to maintain you normal bat speed when
swinging the heavier bat, to increase your normal bat
speed with the lighter one and to keep the increased
bat speed when picking up the regular bat again
SPORTS VISION TRAINING (SVT)
None in this phase.
ENERGY SYSTEMS TRAINING (EST)
Phase 1 – Aerobic Endurance
Goal: To improve the endurance of the aerobic system.
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
‰
o Zone 1 = Heart Rate 123-133
o Zone 2 = Heart Rate 142-161
o Zone 3 = Heart Rate 163-171
You may use the exercise machine of your choice. However, weight-bearing options (running,
elliptical, Stairmaster) are preferred when there is no injuries.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop overall flexibility.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Hold Stretch for 45-60 seconds.
Exercise
Diagrams
Instructions
•
Grab onto a bar with one hand and lean back
with your hips to allow your back to stretch.
Hold for the recommended number of
seconds and then repeat with the other arm.
•
•
•
•
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your
hips flat on the floor.
Your back should be in a hyperextended
position.
Hold for the prescribed number of seconds
and repeat.
Upper Back (fixed to a
bar)
Cobra
•
•
•
Calf Stretch (push
against the wall)
•
•
•
Letter T Stretch
(Low back stretch with
leg across)
•
•
•
•
Standing Quad Stretch
•
•
•
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Standing with a shoulder width stance and
hang onto an object for support.
Bring one foot up and grab with your hand.
Pull your foot up until you feel a stretch on
the front of your thigh.
Hold for the prescribed time and repeat with
the other leg.
•
Seated Toe Touch
•
•
•
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
•
Place the foam under one or both of your
hamstrings and let your body glide up and
down the roll.
For added benefited try to put all your body
weight on the roll. Hold perfect posture
throughout.
Inverted Hyperextension
Foam Massage Hamstring
•
•
•
Foam Massage –
IT Band
•
•
•
Foam Massage –
Back
Foam Massage –
Quad
Sit with your upper body upright and your
legs straight out in front of you.
Lean forward from the waist and grab your
feet.
Hold for prescribed time and then repeat.
•
This will feel a little uncomfortable (could
even hurt a bit if you have a really tight IT
Band), but it’s very effective.
The iliotibial (IT) band is a thick band of
tissue that extends from your hip down over
your knee and attaches to your tibia
(shinbone) on your outer thigh.
Lie on your side and roll along the foam from
your thigh to just above your knee.
For greater pressure on your IT Bands, stack
your legs together.
Lie atop the roll and let it glide from your
shoulders down to the base of your spine.
Keep your tummy tight. You can support you
head with your hands if you want.
•
•
•
•
Lie atop the roll on one leg (quad
muscle).
Keep the other foot on top of the other
one.
Hold yourself off the ground only using
your forearms and one foot to hold you.
Roll forward and backward.
Pre-Season – Phase 2 – Weeks 22-25
The major goals for this phase:
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
Increase joint mobility through an active warm-up
Build maximum strength
Develop core strength
Develop quickness
Increase the anaerobic endurance
Keep the injuries away
Keep developing a good range of motion in selected muscles
Weekly Schedule
Monday
MP
PT#1
ST #1
IPT
CT
FTR
Tuesday
MP
SAQ
EST
SST
SVT
Wednesday
MP
PT#2
ST #2
IPT
CT
FTR
Legend
MP = Movement Preparation
ST = Strength Training
IPT = Injury Prevention Training
CT = Core Training
PT = Power Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
SAQ
EST
SST
SVT
Saturday
MP
PT #1
ST #1
IPT
CT
FTR
Sunday
OFF
DAILY ROUTINE
Pre-Season 1 - Phase 2
Weeks: 22-25
Days:
Monday / Saturday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip
Single
1
8
Each
Crossover
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral
Single
1
6
Each
Lunge
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking
Single
1
6
Each
Quad Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and
Single
1
6
Each
Twist
DYNAMIC NEUROMUSCULAR ACTIVATION
Note: Perform
Exercises
Set Type
Sets
1. Med Ball Swings
Single
2
2. Stability Ball
Single
2
Push-ups
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Reps
15
8
Units
Tempo
Quick
201
Reps
6
Units
Each
Tempo
Explosively
POWER TRAINING #1
Note: Perform Explosively
Exercises
1. BB Push-Press +
Overhead
Lunges
Set Type
Single
Sets
4
(2 sets per
leg)
STRENGTH TRAINING
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. DB Deadlift
Single
3
8
202
(Squat from floor)
2. DB Chest Press
Single
3
8
Each
201
Alternate
3. BB Good Morning
Single
3
8-10
202
1. Chin-ups
(3 different hand
Single
3
(1 set per
4-8
201
positions)
5. Dips (assisted if
necessary)
6. Reverse DB Curls
7. Plate Walk
Single
hand
position)
3
Single
Single
3
3
6
40 steps
8. Power Web
Single
1
2.5 minutes
8
201
301
202
(squeeze with one finger
at a time; 30
seconds per finger)
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball
Single
1
15
“Y”
™ Swiss Ball
Single
1
15
“T”
™ DB External
Single
2
15
Rotation
™ Scapular
Single
1
15
Push-up
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ 2-balls SB
Single
Prayers
™ SB Skiers
Single
™ DB Swings
Single
™ Diagonal
Single
Wood chops
™ SB Weighted
Single
Crunches
Exercises
™ Upper Back
(fixed bar)
™ Cobra
™ Calf Stretch
(against wall)
™ Letter T
stretch
™ Standing
Quad Stretch
™ Seated Toe
Touch
™ Inverted
Hyperextensi
on
™ Foam
Massage –
Hamstring
Units
Tempo
Controlled
Controlled
Controlled
Controlled
Sets
2
Reps
6-10
Units
Each
Tempo
101
2
2
2
12
20
12
Each
202
201
2
20
1
Reps
45-60 secs
Units
Each
Single
Single
1
1
45-60 secs
45-60 secs
Each
Single
1
45-60 secs
Each
Single
1
45-60 secs
Each
Single
1
45-60 secs
Single
1
30 seconds
Single
1
8
Set Type
Single
Sets
202
Each
Tempo
™ Foam
Massage Back
™ Foam
Massage –
IT Band
™ Foam
Massage Quad
Single
1
8
Single
1
8
Each
Single
1
8
Each
DAILY ROUTINE
Pre-Season 1 - Phase 2
Week: 22-25
Days:
Wednesday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip
Single
1
8
Each
Crossover
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral
Single
1
6
Each
Lunge
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking
Single
1
6
Each
Quad Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and
Single
1
6
Each
Twist
DYNAMIC NEUROMUSCULAR ACTIVATION
Note: Perform
Exercises
Set Type
Sets
1. Single Leg SB
Single
2
Eye-Level
Exchange
2. Single Leg Long
Single
2
Jump and
Stabilization
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Reps
8
Units
Tempo
Controlled
10
Each
Explosive
Reps
8
Units
Tempo
Explosively
POWER TRAINING #2
Note: Perform Explosively
Exercises
Power Clean
Set Type
Single
Sets
3
STRENGTH TRAINING
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. Single Leg on
Single
2
10
Each
202
Step + Hip
Adduction
2. Eccentric PushSingle
3
Max
301
ups with Lateral
(up to 20)
Movement
3. Single Leg Swiss
Ball Hamstring
Curls
4. Reverse Pull-Ups
+SB Hamstring
Curls
5. 1-arm BB Deadlift
+ 1-arm BB
Curls
6. BB Close Grip
Bench Press
7. DB Wrist Flexion
Single
3
10-12
Single
3
6-10
201
Single
3
6
201
Single
3
6-8
202
Single
2
10
101
8. DB Wrist
Extension
Single
2
10
101
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball
Single
2
15
“Y”
™ Swiss Ball
Single
2
15
“T”
™ DB External
Single
2
15
Rotation
Single
2
15
™ Scapular
Push-up
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
Sets
™ 2-balls SB
Single
2
Prayers
™ SB Skiers
Single
2
™ DB Swings
Single
2
™ Diagonal
Single
2
Wood chops
™ SB Weighted
Single
2
Crunches
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T
Single
1
stretch
™ Standing
Single
1
Quad Stretch
™ Seated Toe
Single
1
Touch
Each
Units
202
Tempo
Controlled
Controlled
Controlled
Controlled
Reps
6-10
Units
Each
Tempo
101
12
20
12
Each
202
201
20
202
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
Each
45-60 secs
Each
45-60 secs
Tempo
™ Inverted
Hyperextensi
on
™ Foam
Massage –
Hamstring
™ Foam
Massage Back
™ Foam
Massage –
IT Band
™ Foam
Massage Quad
Single
1
30 seconds
Single
1
8
Single
1
8
Single
1
8
Each
Single
1
8
Each
Each
DAILY ROUTINE
Pre-Season 1 – Phase 2
Weeks: 22-25
Days: Tuesday / Friday
Notes / Comments
WARM-UP
™ Do 10-12 minutes of aerobic exercise (zone 1)
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip
Single
1
8
Each
Crossover
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral
Single
1
6
Each
Lunge
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking
Single
1
6
Each
Quad Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and
Single
1
6
Each
Twist
SPEED, QUICKNESS, & AGILITY TRAINING
Note: Take full recovery between sets/exercises to ensure high quality of movement.
Exercises
Set Type
Sets
Reps
Units
Single
1
8
Each
™ Single-leg
Long Jump
and
Stabilization
™ Lateral
Single
2
20
Seconds
Bounds and
Hold
™ Lateral
Single
2
20
Seconds
Dynamic
Bounds (ZigZag Bounds)
™ Triple Jumps
Single
2
5
™ 2-feet Maze
Single
2
20
Seconds
Drills
™ 1-foot ZigSingle
2
20
Seconds
Zag Hops
™ Wide Lateral
Single
2
20
Seconds
Shuffle
™ Wide Lateral
Single
2
20
Seconds
Cross-over
™ Sprinting
Single
6
10 secs
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Fast but with
good form
Fast but with
good form
Fast with
good form
™ Striding
Single
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
™ Wiper
Single
™ Hammer
Single
™ Ax Drill I
Single
SPORTS VISION TRAINING
Note:
Exercises
Set Type
™ Near-Far
Single
Eye Jumps
™ Slow
Single
Pursuits
3
10 secs
Sets
1
1
1
Reps
15
15
15
Units
Each
Each
Each
Tempo
Slow
Slow
Controlled
Sets
1
Reps
30
Units
Tempo
Work on it
for 2 minutes
ENERGY SYSTEMS TRAINING
Anaerobic Alactic Training is included in the SAQ protocol.
Fast with
good form
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
•
Lunge and Twist
•
Start with your feet together, step forward with
your right leg into a lunge.
Then, twist with the opposite elbow toward the
front knee while keeping your back straight. In
other words, left elbow to right knee and viceversa.
DYNAMIC NEUROMUSCULAR ACTIVATION – DAY #1
Goal: To active the connection between the nervous system and the muscles.
Exercise
Med Ball Swings
Diagrams
Instructions
Starting Position: Hold a medicine ball between
your legs while leaning forwards with your
back flat.
Swing the ball up over your head while fully
extending your body then swing it back down.
Use your whole body.
•
Swiss Ball Push-up
•
•
Get on your knees and place hands 6-8
inches apart onto the Swiss balls. Align hands
at nipple line, place feet hip width apart on
toes, and extend the arms to raise body up.
Trunk and hips should be in a straight line.
Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the ball. Return to the
start position by extending at the elbows and
pushing the body up.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
DYNAMIC NEUROMUSCULAR ACTIVATION – DAY #1
Goal: To active the connection between the nervous system and the muscles.
Exercise
Single Leg Long Jump
and Stabilize
Diagrams
Instructions
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
Lower your body before jump.
Arms lead legs.
Use a full body extension to jump forward
Land toe to heel.
Soft and controlled landing.
Keep knee over toes.
Good upper body control.
•
•
Grab a Stability Ball in one hand.
Position your arms in a “T shape” still holding
on the Stability Ball by having your hands in a
supine position.
Lift one foot off the ground and bring the
Stability Ball in front of your eyes by keeping
your arm straight.
“Exchange” the SB Ball by bringing your other
hand in front of your eyes.
•
Single Leg SB Eye Level
Exchange
•
STRENGTH TRAINING (ST) #1
Phase 2 – Maximum Strength
Goal: To build maximum strength.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
•
Deadlifts
•
•
•
Swiss Ball Alternated
DB Press
•
•
Start Position: Assume a shoulder width
stance, knees inside arms. Feet flat on floor
Position shoulders slightly over bar and grab
bar. Begin pull by extending the knees.
Keep angle of your back constant and lift bar
straight up. Keep bar close to the body and
keep shoulders directly over the bar.
Return to starting position.
Lie supine (face up) on a stability ball with a
dumbbell in each hand.
Hold dumbbells at the outside edges of your
shoulders, palms facing your thighs. Keep the
core set (tummy tight) and the glutes activated
by keeping your hips up.
Lift one DB at the time a time over your chest.
•
•
BB Good Morning
•
•
Stand with feet shoulder width apart with
knees slightly bent (at 20°).
Start position: Grasp bar with overhand grip
shoulder width apart and rest on your
posterior deltoids. Back should be straight in a
neutral position.
Bending at the hips, lower bar to
approximately knee height. Keep knees bent
at 20° throughout movement.
Return to start position and press the barbell
overhead into a shoulder press position.
Chin Ups (3 hands positions):
Pull-Ups:
1) Position hands wider than shoulder width apart
with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and
elbows facing away from body. Feet may be crossed
with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with
the body stable to minimize momentum and body
sway. If the bar is too high, it is advisable to use a
step to ensure proper hand placement as well as
safety.
Chin-ups
(3 different hand
positions)
Close Grip Pull-Ups:
1) Position hands a little wider than shoulder width
apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and
elbows facing away from body. Feet may be crossed
with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with
the body stable to minimize momentum and body
sway. If the bar is too high, it is advisable to use a
step to ensure proper hand placement as well as
safety.
Chin-Ups:
1) Position hands shoulder width to slightly narrower
than shoulder width apart with underhand grip (palms
facing towards body).
2) Start position: Hang with arms fully extended and
elbows forward. Feet may be crossed with knees
bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with
the body stable to minimize momentum and body
sway. If the bar is too high, it is advisable to use a
step to ensure proper hand placement as well as
safety.
•
•
Dips
(assisted if necessary)
•
•
•
Reverse DB Curls
•
•
Sit upright on bench and place hands hip
width apart with fingers pointing forward.
Place feet flat on opposite bench with legs
straight.
Start position: Slide glutes off bench with
elbows slightly bent.
Lower body by bending at elbows until
elbows are at 90 degree angle.
Return to start position.
Hold a Dumbbell with and overhand grip and
your palms facing your body.
Keeping your elbows at your side curl the
barbell up to chest level.
Return to the starting position and repeat
according the required repetitions
•
Plate Walk
•
Take one plate on each hand, hold it with
your fingers and then walk around.
Be sure to keep your chest out and your
abdominals tucked in to keep a good
posture.
Power Web
(squeeze with one finger at a
time; 30 seconds per
finger)
•
•
Grip the Power Web as hard as you can and
hold it.
Vary the size of your grips to work the
different angles.
STRENGTH TRAINING (ST) #2
Phase 2 – Maximum Strength
Goal: To build functional strength.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
Single Leg Squat on
Step + Hip Adduction
•
Lift one foot off the step. Extend arms forward
at hip level.
Lower body by flexing at the hip and knee
while abduct the non working leg (leg goes
away from the midline of the body).
•
•
•
•
•
Eccentric Push-ups with
Lateral Movement
•
•
•
•
•
•
Swiss Ball 1-leg
hamstrings curls
•
•
Lie face down on the floor with hands palm
down, fingers pointing straight ahead, and
aligned at the nipple line.
Place one hand on the floor, one on the step;
hands should slightly be wider than shoulder
width, and feet should be at hip width with
toes on floor. You should be pushing just from
your fingertips.
Start position: Extend the elbows and raise
the body off the floor.
Slowly (4 secs) lower your entire body (legs,
hips, trunk, and head) 4-8 inches from the
floor.
Return to the start position by extending at the
elbows and pushing the body up.
Bring the inside leg in (behind the step); bring
the outer hand on the step (side the other
one); bring the inside hand (that is now the
outside hand) out on the floor; bring the inside
leg (that is now the outside leg) out and finally
bring your outside leg (that is now the inside
leg) close to the other leg.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
Assume back lying position on floor. Place
hands at sides with palms down on floor.
Start position: Place heel of one foot on top of
swiss ball. Other leg should be held in the air
above ball. Raise hips off floor by pushing
heel down into ball.
Curl ball towards glutes by flexing at the knee.
Hips should remain off floor. Return to start
position.
Remember to maintain stability of ball by
utilizing muscles in the trunk and core. To
increase difficulty, raise hands up over chest
•
Reverse Pull-Ups +SB
Hamstring Curls
•
•
•
•
•
1-arm BB Deadlift + 1arm BB Curls
•
•
Adjust bar at waist height on power rack. Lie
on back and position body under bar so that
bar is directly over chest region.
Start position: Grasp bar with overhand grip
(palms facing forward) and shoulder width
apart. Elbows should be facing forward with
the backside of body off the floor. The heels
are together in contact with the SB Ball.
Pull body up towards bar until bar touches
chest.
Return to start position and curl heels toward
glutes by flexing at the knee and elevating
hips as high as possible. Hips should remain
off floor.
Return to start position.
Start by standing on one leg with a barbell in
one hands; the other leg is elevated.
Bend forward keeping your planted leg semi
straight and reach for the ground by keeping
your arms straight (wrists aligned with your
shoulders).
Once you had reach for the ground, keep that
position and execute a barbell curl.
•
•
•
•
BB Close Grip Bench
Press
•
•
•
DB Wrist Flexion
•
•
DB Wrist Extension
•
Lie on back with head underneath bar,
eyes aligned with bar, and feet flat on
floor.
Position hands on bar shoulder width to
slightly closer than shoulder width apart.
Start position: Lift bar off rack with bar
directly over head.
Lower bar to chest at the mid to lower
chest level keeping elbows pointing
forward throughout movement.
Press bar up to starting position.
Remember to keep both feet flat on the
floor at all times and keep the lower back
in a neutral position. Hyperextension or
arching of the back may cause injury.
Never lock out elbows. Do not allow bar to
bounce off chest.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing down or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
POWER TRAINING – DAY #1
Goal: To develop muscular power
Exercise
Diagrams
Instructions
•
•
•
•
•
BB Push Press +
Overhead Lunges
•
•
•
Rack barbell in front of your shoulders.
Slightly flex the hips and knees in order to
execute a semi squat, explode upwards, and
press the barbell overhead using the
momentum from the squat.
Keep the bar up in a shoulder press position
with arms positioned parallel to your ears.
Back should be straight in a neutral position.
Step backward 2-3 feet and lower body
forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the
big toe - may cause injury.
Pushing off front foot, return to start position.
Continue with same leg or alternate as
prescribed.
Remember to keep head and back upright in a
neutral position.
Shoulders and hips should remain squared at
all times.
Watch for proper knee alignment - do not let
front knee extend past big toe or deviate
laterally or medially.
Back knee should not come in contact with
floor.
This should be a fluid motion where all the
steps flow together.
Return to the starting position.
POWER TRAINING – DAY #2
Goal: To develop muscular power
Exercise
Diagrams
Instructions
•
•
•
Power Cleans
•
•
Start with the bar on the ground.
Keep torso straight but bent forward at the
hips slightly. Explosively raise the bar by
extending the hips, knee and ankle in a
“jumping action”.
Keep your elbows out and shoulders directly
above bar as long as possible. Keep the bar
close to the body. Once you have extended
the lower leg shrug your shoulders and at
maximum elevation of the shoulders start
pulling with the arms.
Keep the elbows high during the pull until the
highest point. Rotate elbows around and
underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the
weight. This should be a fluid motion where all
the steps flow together.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
ƒ
Swiss Ball “Y”
ƒ
•
Swiss Ball “T”
•
•
DB External Rotation
•
•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Lie on side opposite of working arm.
Grasp dumbbell and flex elbow at 90° keeping
elbow in at side. Forearm should be slightly
below parallel to floor. Rotate arm outward
keeping elbow at 90°. Return to start position.
Remember to keep elbow firmly secured to
side. You may put a rolled towel between the
elbow and side to facilitate rotation and secure
form.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) stability and low back functional strength; improve posture.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
•
Starting Position: Place forearms and elbows
on the balls and form a plank or bridge
position.
•
Roll one elbow at a time forward with a little
forearms movement; you will automatically
feel more work at the abdominals.
•
Return to the starting position and do the
same with the opposite arm. You should feel
your abdominals working during this exercise.
•
Roll out onto ball in a prone position. The ball
should be under your shins.
keeping your hips and body parallel to the
floor (no sagging of the hips) positioning your
legs in a Jackknives position.
Remember to keep your trunk parallel with the
floor.
Now rotate your lower body hips and legs)
towards your left by keeping both legs
straight; the leg that doesn’t touch the ball
stays high the air.
Repeat back and forth until the desired
number of repetitions is met. The ball should
pretty much stay in one place. Keep your body
in a somewhat straight line and somewhat
parallel with the floor.
2-balls SB Prayers
•
SB Skiers
•
•
•
•
DB Swings
•
•
•
•
Diagonal Wood
chops
•
•
Starting Position: Hold a medicine
ball between your legs while leaning forwards
with your back flat.
Swing the ball up over your head while fully
extending your body then swing it back down.
Use your whole body.
Start by standing parallel to the band or cable.
Hang onto the handle in front of your body but
up above your head and over the shoulder.
Keeping your arms semi straight, rotate your
body down and away from the band.
Keep your feet planted and twist from your
trunk or core. Remember to keep your arms
semi straight throughout the movement and to
transfer body weight from the inside to the
outside leg by bending at the outside leg
knee.
Return to the starting point.
•
•
•
SB Weighted Crunches
•
•
•
Sit in upright position on a stability ball
with feet flat on floor.
Walk feet forward allowing the stability ball
to roll underneath body until it is
positioned on lower to mid-back region.
Raise hips slightly to create a “table top”
position parallel to floor.
Place hands across with a DB positioned
slightly above your chest. Head should be
in a neutral position with a space between
chin and chest.
Leading with the chin and chest towards
the ceiling, contract the abdominal and
raise shoulders up.
Return to start position.
Remember to keep head and back in a
neutral position. Hyperextension or flexion
of either may cause injury.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Goal: The goal of this phase is to improve the fundamental movement skills (mechanics of movement).
Instructions:
‰ Focus on proper form ALL the time.
‰ Don’t focus on the speed of execution; focus on controlling the movement while using good form.
Exercise
Single Leg Long Jump
and Stabilize
Lateral Bounds and Hold
Diagrams
Instructions
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Lower your body before jump.
Arms lead legs.
Use a full body extension to jump forward
Land toe to heel.
Soft and controlled landing.
Keep knee over toes.
Good upper body control.
•
•
•
•
Begin with a strong athletic position
balancing on one leg keeping chest up
and knee flexed.
Pre-Load your lower body then triple
extends at the hip, knees and ankles with
a 45º bound having your arms coming
across your body in order to lead the legs.
Land and apply triple flexion mechanism
being sure that your toes are pointed up
(dorsi flexed). This action will protect
your ankle on the landing process.
Keep the upper body balance, find perfect
point of stability and hold for 1-2 seconds
prior to initiating next bound.
Lateral Dynamic Bounds
(Zig-Zag Bounds)
•
•
•
•
•
•
Triple Jump
•
•
•
Begin with a strong athletic position
balancing on one leg keeping chest up
and knee flexed.
Pre-Load your lower body then triple
extends at the hip, knees and ankles with
a 45º bound having your arms coming
across your body in order to lead the legs.
Land and apply triple flexion mechanism
being sure that your toes are pointed up
(dorsi flexed). This action will protect
your ankle on the landing process.
Keep the upper body balance; find perfect
point of stability with quick coupling time
into next bound.
In other words, bound from one side to
the other with speed and control.
With shoulder width stance, start with a
horizontal jump. Land on one leg, then
jump forcefully forwards.
Next, land on the other leg and jump
forcefully forwards again.
Then land softly with both legs.
Reset after each attempt.
Set Up
1. Place hurdles to obtain the following
formation:
2 Sideways;
1 Forward on the right of the sideways
hurdles;
2 Sideways;
2 Forward on the left of the sideways hurdles.
2 Feet Maze Drill with
hurdles
2. Hips stay square and face forward through out
drill.
3. Keep your chest and head up.
Execution
1. Perform 2 legged lateral hops over 1 hurdle
twice (going to your right)
2. Perform 2 legged forward hops over 1 hurdle
3. Perform 2 legged lateral hops over 1 hurdle
twice
4. Perform 2 legged forward hops over 1 hurdle
(going to your left)
•
•
1 Leg Zig-Zag Hops
•
•
•
Wide Lateral Shuffle
•
Start by standing on your right leg outside
and to the right of hurdle or line.
Hop laterally and forward over the hurdle
or a line by putting the emphasis on triple
extension from the hips, knees and
ankles.
Minimizing coupling time (through minimal
flexion) hop back over hurdle.
It is important to remains in control with
little lateral flexion.
Assume an athletic position and keep your
hips square. Maintain a low position
throughout movement.
Push off with rear legs through full leg
extensions. Step laterally with front leg. Keep
your toes up prior to planting. Step laterally
with rear leg to re-establish athletic position.
•
•
Wide Lateral Cross-over
•
•
Sprinting
•
•
•
Both feet on one side of line assuming an
athletic position. Keep feet shoulder-width
apart and have your weight evenly distributed.
Move your weight to inside leg as outside
crosses in front and over. Cross over leg
plants on other side of the line. Other leg
comes behind and becomes outside leg as
weight is transferred for counter movement.
Repeat in opposite direction.
Assume your baserunning position on the
bases (i.e. rocker start position).
If using the rocker start, rock back and then
shift your weight forward on your front foot to
fall forward.
Take an explosive jump focusing on an
explosive first step and a powerful
acceleration through the first three steps.
The first few steps should slightly shorter than
normal
100% maximum speed for the prescribed
amount of time.
Striding
•
•
Same start as the previous exercise.
Striding is running with an exaggerated
stride length with 100% effort, but will
result in about 70%-85% speed due to the
longer stride.
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises designed to enhance the physical execution of specific skills.
Exercise
Diagrams
Instructions
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Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
•
With the bat in both hands using a proper grip,
touch your backside and then bring the bat
forward extending your arms at chin height as
tough you are chopping wood. Repeat nonstop for the prescribed number of repetitions.
You may use a heavier bat than usual for that
exercise.
Wiper
Hammer
•
Ax Drill I
SPORTS VISION TRAINING (SVT)
Goal: Eye exercises designed to improve visual qualities needed to track the ball very well.
Exercise
Diagrams
Instructions
Purpose: To change focus quickly and accurately
from a near point to a far point.
Near-Far Eye Jumps
Slow Pursuits
•
•
•
Place one ball four inches or less away.
Place the second ball 2 to 10 feet away.
Look at the near ball, then the far ball, and
back to the near ball. Be sure both eyes come
into focus on the near ball and diverge when
looking at the far ball.
Purpose: To train the eye to follow an object
accurately and smoothly. This is an excellent warmup activity not only eye movements but also for head
and cervical range of motion.
•
•
•
•
•
Hold a ball directly in front of you at normal,
comfortable reading distance and slowly move
the ball to the left until you can no longer
fixate on it or its image breaks in two.
Once the balls reaches your visual limit, bring
it back to center and repeat to the right, up,
down, up and left, up and right, down and left,
down and right.
Next, move your head instead of the target in
the various directions. Hold the ball as still as
possible while moving your head to the left, to
the right, up, down, and so on.
Try to move your head in a wide, smooth
motion without losing fixation or having the
image of the ball break in two.
Finally, move your head and the ball at the
same time in opposite directions. For
example, if you move the ball to the right,
move your head to the left at the same speed
as the ball. Repeat in all directions.
ENERGY SYSTEMS TRAINING (EST)
Phase 1 – Aerobic Endurance
Goal: To improve the endurance of the aerobic system.
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
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Zone 1 = Heart Rate 123-133
Zone 2 = Heart Rate 142-161
Zone 3 = Heart Rate 163-171
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop overall flexibility.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Hold Stretch for 45-60 seconds.
Exercise
Diagrams
Instructions
•
Grab onto a bar with one hand and lean back
with your hips to allow your back to stretch.
Hold for the recommended number of
seconds and then repeat with the other arm.
•
•
•
•
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your
hips flat on the floor.
Your back should be in a hyperextended
position.
Hold for the prescribed number of seconds
and repeat.
Upper Back (fixed to a
bar)
Cobra
•
•
•
Calf Stretch (push
against the wall)
•
•
•
Letter T Stretch
(Low back stretch with
leg across)
•
•
•
•
Standing Quad Stretch
•
•
•
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Standing with a shoulder width stance and
hang onto an object for support.
Bring one foot up and grab with your hand.
Pull your foot up until you feel a stretch on
the front of your thigh.
Hold for the prescribed time and repeat with
the other leg.
•
Seated Toe Touch
•
•
•
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
•
Place the foam under one or both of your
hamstrings and let your body glide up and
down the roll.
For added benefited try to put all your body
weight on the roll. Hold perfect posture
throughout.
Inverted Hyperextension
Foam Massage Hamstring
•
•
•
Foam Massage –
IT Band
•
•
•
Foam Massage –
Back
Foam Massage –
Quad
Sit with your upper body upright and your
legs straight out in front of you.
Lean forward from the waist and grab your
feet.
Hold for prescribed time and then repeat.
•
This will feel a little uncomfortable (could
even hurt a bit if you have a really tight IT
Band), but it’s very effective.
The iliotibial (IT) band is a thick band of
tissue that extends from your hip down over
your knee and attaches to your tibia
(shinbone) on your outer thigh.
Lie on your side and roll along the foam from
your thigh to just above your knee.
For greater pressure on your IT Bands, stack
your legs together.
Lie atop the roll and let it glide from your
shoulders down to the base of your spine.
Keep your tummy tight. You can support you
head with your hands if you want.
•
•
•
•
ysically and mentally.
Lie atop the roll on one leg (quad
muscle).
Keep the other foot on top of the other
one.
Hold yourself off the ground only using
your forearms and one foot to hold you.
Roll forward and backward.
Pre-Season – Phase 3 – Weeks 26-29
The primary focus of this phase is to develop speed and muscular power.
The major goals for this phase:
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Build Maximum strength
Develop Power
Develop rotary core power
Keep stabilizer muscles healthy
Build speed and quickness
Develop the anaerobic alatic system
Develop better range of motion in key muscles
Stimulate recovery
Weekly Schedule
Monday
MP
NA
SPT#1
CT
IPT
FTR
Tuesday
MP
SAQ
EST
SST
SVT
FTR
Wednesday
MP
NA
SPT#2
ST
CT
IPT
Legend
MP = Movement Preparation
NA = Neuromuscular Activation
SPT = Strength Training and Power Training
IPT = Injury Prevention Training
CT = Core Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
NA
SPT#1
CT
IPT
FTR
Saturday
MP
SAQ
EST
SST
SVT
FTR
Sunday
OFF
DAILY ROUTINE
Pre-Season 1 - Phase 3
Weeks:
26-29
Days: Monday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
™ Hip Crossover
Single
1
8
™ Scorpion
Single
1
10
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Hamstring
™ Lateral Lunge
Single
1
6
™ Backward Lunge
Single
1
6
with a Twist
™ Walking Quad
Single
1
6
Stretch
™ Leg Cradle
Single
1
6
™ Lunge and Twist
Single
1
6
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Each
Each
Controlled
Controlled
Each
Slow
Each
Each
Slow
Controlled
NEUROMUSCULAR ACTIVATION
Note: Perform the exercise explosively. Rest 30-45 seconds between sets.
Exercises
Set Type
Sets
Reps
Units
™ Med Ball Burpees
Single
2
8
™ Med Ball Swings
Single
2
8
™ Ravers
Single
2
6
Tempo
Explosive
Explosive
Explosive
STRENGTH and POWER TRAINING – DAY #1
Note: Perform exercises together with 90 seconds rest in between reps and rest for 120 seconds
between single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. BB Back Squats
Single
3
8, 6, 4
Each
302
2. 45° Squat to
Single
3
6
Each
201
Press
3. DB Box Squat
Single
3
8
Each
301
Jumps
4. DB Bent Over
Single
3
8, 6, 4
Each
302
Row
5. DB Swings
Single
3
8
Each
Explosive
6. Chin- Ups
Single
3
8
Each
Explosive
7. BB Lateral Lunge Superset A1
3
8
Each
202
8. 1 Hand Cable
Superset A2
3
8
Each
Controlled to
Pull
Explosive
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ Standing DB
Single
2
15
External
Rotation
™ Scapular
Single
1
10
Push-up
™ Swiss Ball
Single
1
12
Neck Flexion
and Extension
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ One Leg
Single
Twists
™ Cable Wood
Single
Shop
™ Overhead
Single
Throws
™ Oblique DB
Single
Swings
™ Med Ball
Single
Passes
Units
Each
Each
Each
Controlled
Each
Controlled
Tempo
Controlled to
Quick
Fast but
controlled
Explosive
Sets
Single
Reps
3
Units
10
Single
3
10
Single
3
12
Single
2
10
Single
2
12
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T stretch
Single
1
™ Standing Quad
Single
1
Stretch
™ Seated Toe
Single
1
Touch
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
45-60 secs
Each
Each
45-60 secs
30 seconds
8
Tempo
Controlled
Controlled
Controlled
Each
8
8
Each
8
Each
Fast but
controlled
Explosive
Tempo
DAILY ROUTINE
Pre-Season 1 - Phase 3
Week: 26-29
Day:
Tuesday / Saturday
Notes / Comments
WARM-UP
Perform 10 minutes of light aerobic exercise. Running is preferred.
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward Lunge
Single
1
6
Each
with a Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
SPEED, QUICKNESS, & AGILITY TRAINING
Note:
¾ For sprinting, striding, high knees and heel kicks, take 30 seconds between sets.
¾ Rest for 60-90 seconds between sets and exercises.
Exercises
™
Striding
Set Type
Single
Sets
2
Reps
7
Units
Seconds
Single
2
5
Seconds
Tempo
Fast but with
good form
Fast but with
good form
Fast Speed;
Focus on
Acceleration
Quick
™
Sprinting
Single
8
4
Seconds
™
2-feet Maze Drill
with Hurdles
Single
2
30
Seconds
™
Lateral Dynamic
Bound
1-foot Lateral
with Hurdles
Standing Triple
Jumps
T-Drill and Open
Stride
Single
3
15
Seconds
Single
3
15
Seconds
Max speed;
focus on
acceleration
Quick
Single
2
5
Each
Quick
Single
3
30
Seconds
Quick
™
™
™
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
™ Wiper
Single
™ Hammer
Single
™ Hitting Overload
Single
/ Underload
SPORTS VISION TRAINING
Note:
Exercises
Set Type
™ Near-Far Eye
Single
Jumps
™ Slow Pursuits
Single
Sets
1
1
3
Reps
15
15
10
Units
Each
Each
Tempo
Slow
Slow
Explosive
Sets
1
Reps
30
Units
Tempo
Work on it
for 3 minutes
ENERGY SYSTEMS TRAINING
Anaerobic Alactic Training is included in the SAQ protocol.
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T stretch
Single
1
™ Standing Quad
Single
1
Stretch
™ Seated Toe
Single
1
Touch
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
45-60 secs
Each
Each
45-60 secs
30 seconds
8
Each
8
8
Each
8
Each
Tempo
DAILY ROUTINE
Pre-Season 1 - Phase 3
Week: 26-29
Days: Wednesday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
™ Hip Crossover
Single
1
8
™ Scorpion
Single
1
10
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Hamstring
™ Lateral Lunge
Single
1
6
™ Backward Lunge
Single
1
6
with a Twist
™ Walking Quad
Single
1
6
Stretch
™ Leg Cradle
Single
1
6
™ Lunge and Twist
Single
1
6
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Each
Each
Controlled
Controlled
Each
Slow
Each
Each
Slow
Controlled
NEUROMUSCULAR ACTIVATION
Note: Perform the exercise explosively. Rest 30-45 seconds between sets.
Exercises
Set Type
Sets
Reps
Units
™ Med Ball Burpees
Single
2
8
™ Med Ball Swings
Single
2
8
™ Ravers
Single
2
6
Tempo
Explosive
Explosive
Explosive
STRENGTH and POWER TRAINING – DAY #2
Note: Perform exercises together with 90 seconds rest in between reps and rest for 120 seconds
between single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
1. BB Deadlift
Single
3
8, 6, 4
Each
302
2. Power Clean
Single
3
6
Each
201
3. Counter
Single
3
8
Each
201
Movement
Vertical Jumps
4. DB incline Bench
Single
3
8, 6, 4
Each
302
Press
5. Push Press
Single
3
6
Each
Explosive
5. Clap Push- Ups
Single
3
8
Each
Explosive
7. Plate Walk
Superset A1
3
15
Yards
8. BB Reverse Curl
Superset A2
3
12
Each
Controlled
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ Standing DB
Single
2
15
External
Rotation
™ Scapular
Single
1
10
Push-up
™ Swiss Ball
Single
1
12
Neck Flexion
and Extension
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
™ One Leg
Single
Twists
™ Cable Wood
Single
Shop
™ Overhead
Single
Throws
™ Oblique DB
Single
Swings
™ Med Ball
Single
Passes
Units
Each
Each
Each
Controlled
Each
Controlled
Tempo
Controlled to
Quick
Fast but
controlled
Explosive
Sets
Single
Reps
3
Units
10
Single
3
10
Single
3
12
Single
2
10
Single
2
12
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Upper Back
Single
1
(fixed bar)
™ Cobra
Single
1
™ Calf Stretch
Single
1
(against wall)
™ Letter T stretch
Single
1
™ Standing Quad
Single
1
Stretch
™ Seated Toe
Single
1
Touch
™ Inverted
Single
1
Hyperextension
™ Foam Massage
Single
1
– Hamstring
™ Foam Massage
Single
1
- Back
™ Foam Massage
Single
1
– IT Band
™ Foam Massage
Single
1
- Quad
Reps
45-60 secs
Units
Each
45-60 secs
45-60 secs
Each
45-60 secs
45-60 secs
Each
Each
45-60 secs
30 seconds
8
Tempo
Controlled
Controlled
Controlled
Each
8
8
Each
8
Each
Fast but
controlled
Explosive
Tempo
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively
so that you make long-term flexibility gains. It will improve your balance and proprioception, and
it is the perfect formula to build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Instructions
Diagrams
•
Hip Crossover
•
•
•
Scorpion
•
•
Hand Walk
•
Lie supine (face up) on the floor, legs
straight up in the air, arms and
shoulders extended out at your sides
and flat, feet on the floor.
Try to lower your legs as close ass
possible to the ground.
Keeps your abs drawn in and
shoulders in contact with the ground.
Line prone (belly-down) on the floor, with
your arms on your side.
Thrust your left heel toward your right
hand by firing your left glute while
keeping your right hip glued to the
ground. Alternate legs.
Stand with your legs straight and belly
button drawn in, walk your hands out. Still
keeping your legs straight, walk your feet
back up to your hands.
Use short “ankle steps” to walk back up
to your hands.
•
Inverted Hamstring
•
Lateral Lunge
•
•
Balance on your right foot with perfect
posture (tummy tight, shoulders back
and down).
• Bending at the waist and maintaining
perfect posture, reach the floor with
your left hand on the opposite side.
• Keep the back leg extended and your
back should remain straight the whole
time.
Stand in an athletic posture, step out to
the right, and keep your toes pointed
straight ahead and feet flat.
Squat by sitting back and down onto your
right leg, keeping your left leg straight
and the weight on the right leg’s mid-foot
to heel.
Squat as low as possible, keeping your
left leg straight and holding this position
for 2 seconds. Return to the standing
position and repeat.
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
•
Leg Cradle
•
Start with your feet together, step
back with your right leg into a lunge.
Arch your back slightly while twisting
your torso over your left leg and while
reaching your right hand to the sky.
Push back and out of that position
into the next lunge.
As you walk forward, grab your ankle
and stretch your quadriceps by
thrusting your hip forward and
squeezing your glutes.
Hold for 1 second then switch leg.
As you walk forward, bring your right
leg up (doing an internal hip rotation)
and grab your knee and ankle and
pull them up while jumping up on your
toes on the opposite leg (toe raise).
Hold for one second then switch leg.
Lunge and Twist
•
•
Start with your feet together, step
forward with your right leg into a
lunge.
Then, twist with the opposite elbow
toward the front knee while keeping
your back straight. In other words, left
elbow to right knee and vice-versa.
NEUROMUSCULAR ACTIVATION (NA)
Goal: To maintain maximum strength and gain explosive strength.
Instructions:
‰
Rest 30 seconds between sets.
Exercise
Diagrams
Instructions
•
Burpees with Medicine
Ball
•
•
•
•
Medicine Ball Swings
•
From a standing position, jump as high as
possible and land down on your feet with your
hands on the ground.
Kick your feet back. For a moment, you will be
in a push up position and jump back up again
as fast as possible.
Repeat for the required repetitions
Starting position: Hold a medicine ball
between your legs while leaning forwards with
your back flat.
Swing the ball up over your head while fully
extending your body then swing it back down.
Use your whole body.
•
•
Ravers
•
Take a barbell across your shoulders with
one-foot forwards and the other foot
backwards.
Allow your knees to bend slightly and quickly
switch foot positions with a little jump.
Switch foot positions back and forth quickly
and forcefully.
STRENGTH and POWER TRAINING (SPT)
Phase 3 - Conversion to Power
DAY 1
Goal: To maintain maximum strength and to gain explosive strength.
Instructions:
‰
Rest 60-75 seconds between sets.
Exercise
Diagrams
Instructions
•
•
•
Back Squat
•
•
•
•
•
45° Squat to Press
•
•
•
•
Grasp bar with overhand grip (palms forward)
and slightly wider than hip width apart. Step
under bar and position bar across posterior
deltoids at middle of trapezius (as shown). DO
NOT rest bar on neck.
Lift elbows up, pull shoulder blades together,
and lift chest up to create a “shelf” for the bar.
Start position: Using the legs, remove bar
from rack. Stand with feet slighter wider than
hip width apart. Back should be straight in a
neutral position.
Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips
slightly (~5°) during movement. Be sure to “sit
back” so that knees stay over the feet. Once
thighs are parallel to floor, return to start
position.
Remember to keep head and back straight in
a neutral position - hyperextension or flexion
may cause injury. Keep weight over the
middle of foot and heel, not the toes.
DO NOT allow knees to go past the big toe or
deviate medially or laterally throughout
movement. Keep abdominals tight throughout
exercise by drawing stomach in toward spine.
Put yourself into an athletic position.
One hand holding an Olympic Bar at arms
length directly at the midline of the body.
Pull in the abs.
Keep the arms slightly bent at the elbows.
Keep the elbow up, flex the arm at the elbow
until the hand is inline with the chest, while
simultaneously flexing at the leg (lowering
phase of squat).
Initiating with the legs, perform a pressing
motion, extending at the ankle knee and hip,
until you return to the starting position
(extending into a forward press)
•
•
DB Box Squats Jumps
•
•
•
•
DB Bent Over Rows
•
•
•
•
DB Swings
•
•
Place a Dumbbell across your shoulders; the
elbows will be facing straight ahead with the
fingers on top of the dumbbell.
With the back of your heals placed against a
box (or a chair), sit way back onto the chair;
do not round your low back on the box, keep a
flat and tight lower back position.
As you sit on the box relax your hip flexors,
but keep everything else tight. From this
position jump as hard and as fast as possible
straight up; rest after each jump.
Stand with feet hip width and knees slightly
bent.
Start position: Bend at hips with back straight.
Hold BB shoulder width apart with overhand
grip (palms toward body) and let arms straight
down (perpendicular to floor).
Pull BB up to chest region squeeze shoulder
blades together at top of movement.
Return to start position. Keep elbows close to
body from start to finish.
Remember to keep back and head straight hyperextension or flexion may cause injury.
Starting Position: Hold a medicine
ball between your legs while leaning forwards
with your back flat.
Swing the ball up over your head while fully
extending your body then swing it back down.
Use your whole body.
•
•
Chin-Ups
•
•
•
•
•
•
•
•
•
BB Lateral Lunges
•
•
•
Position hands shoulder width to slightly
narrower than shoulder width apart with
underhand grip (palms facing towards body).
Start position: Hang with arms fully extended
and elbows forward. Feet may be crossed
with knees bent.
Pull body up until bar is below chin level.
Return to start position.
Remember to keep the movement controlled
with the body stable to minimize momentum
and body sway. If the bar is too high, it is
advisable to use a step to ensure proper hand
placement as well as safety.
Start position: Stand with feet hip width apart.
Place barbell on your shoulders.
Take right foot and step 2-3 feet out to the
right side (or the 3 o’clock position).
Lean torso forward and sit the right glute back.
DO NOT allow lunging knee to extend past
the big toe - may cause injury.
Pushing off lunging foot, return to start
position.
Continue with same leg or alternate as
prescribed.
Remember to keep head and back in a neutral
position. Reaching forward should be
performed at the hips and not the low back.
Shoulders, hips, and front foot should point
forward at all times.
Watch for proper knee alignment - do not let
lunging knee extend past big toe or deviate
laterally or medially. Opposite leg should
remain straight during lunging phase as
shown.
•
•
1 Hand Cable Pull
•
•
•
•
Hold a Dumbbell between your legs while
leaning forward with your back flat.
Driving your hips first, swing the dumbbell
over your head while fully extending your body
then bring it back down.
Use your whole body.
Keep the arms slightly bent at the elbows.
Keep the elbow up, flex the arm at the elbow
until the hand is inline with the chest, while
simultaneously flexing at the leg (lowering
phase of squat).
Initiating with the legs, perform a pressing
motion, extending at the ankle knee and hip,
until you return to the starting position
(extending into a forward press)
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰
Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction
and using good technique.
Exercise
Diagrams
Instructions
ƒ
Swiss Ball “Y”
ƒ
•
Swiss Ball “T”
•
•
•
•
DB Standing External
Rotation
•
•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Grab a pair of 5-lbs plate and hold one in each
hand.
Bring your elbow up to your shoulder level.
Bring the plates up and down while keeping
your elbow at the same level (shoulder).
Keep your tummy tucked in and focus on
using a good posture.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
•
•
•
Swiss Ball Neck Flexion
and Extension
•
The ball is placed in a doorway or against a
wall just high enough to clear the shoulders.
Stand upright in a perfect postural alignment.
Push against the ball with a light force that
you feel you could maintain for 30 seconds.
Hold the pressure on the ball from a position
of perfect postural alignment.
Do each side of the head (front, each side,
and the back).
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) and low back functional strength and power.
Instructions:
‰
Focus on proper form ALL the time.
‰
Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to
draw (suck in) your belly button toward your spine.
Exercise
Instructions
Diagrams
•
•
•
SB Prone Plank Twists
•
•
•
•
•
Diagonal Wood
chops
•
•
Assume the same starting position as for the
pikes or the jackknives.
Prior to initiating the movement, engage the
deep core stabilizers. Hold the contraction
during each repetition to ensure a stable core.
Bring one knee in leaving one foot on the ball
in and then extend that leg across your body
on the opposite side while maintaining
balance.
While extending your leg across, a certain
degree of hip and shoulder rotation is
required.
Return to the initial position and repeat with
the opposite leg.
Expect to fall off the ball several times until
you gain control.
Start by standing parallel to the band or cable.
Hang onto the handle in front of your body but
up above your head and over the shoulder.
Keeping your arms semi straight, rotate your
body down and away from the band.
Keep your feet planted and twist from your
trunk or core. Remember to keep your arms
semi straight throughout the movement and to
transfer body weight from the inside to the
outside leg by bending at the outside leg
knee.
Return to the starting point.
•
•
•
Hold a MD Ball between your legs while
leaning forward with your back flat.
Driving your hips first, swing the MD Ball over
your head while fully extending your body.
Use your whole body.
Overhead Throws
•
Oblique DB Swings
•
Hold a Dumbbell with both hands while the
arms are straight.
Rotate the dumbbell from side to side as fast
as possible.
•
•
Med Ball Passes
•
•
•
Stand with feet hip-width apart; place left foot
approximately one foot in front of right foot.
Hold medicine ball with both hands and arms
only slightly bent.
Swing ball over to the right hip and forcefully
underhand toss ball forward to a partner or
wall.
Keep the stomach drawn in to maximize
proper usage of muscle.
Catch ball on the bounce from your partner or
wall and repeat according to prescribed
repetitions.
•
Starting Position: Place forearms and elbows
on the ball and form a plank or bridge position.
•
Roll the elbows forward with a little forearms
movement; you will automatically feel more
work at the abdominals.
•
Return to the starting position. You should feel
your abdominals working during this exercise.
SB Prayer on Toes
STRENGTH and POWER TRAINING (SPT)
Phase 3 – Conversion to Power
DAY 2
Goal: To maintain Maximum Strength and to gain Explosive Strength.
Instructions:
‰
Rest 60-75 seconds between sets.
Exercise
Diagrams
Instructions
•
•
•
•
BB Deadlift
Start Position: Assume a shoulder width
stance, knees inside arms. Feet flat on floor.
Position yourself inside the trap bar and grab
bar. Begin pull by extending the knees.
Keep angle of your back constant and lift bar
straight up. Keep bar close to the body and
keep shoulders directly over the center of the
trap bar.
Return to starting position.
•
•
•
Power Clean
•
•
•
•
ƒ
ƒ
Counter Movement
Vertical Jumps
ƒ
ƒ
•
•
•
DB Incline Press
•
Start with the bar on the ground.
Keep torso straight but bent forward at the
hips slightly. Explosively raise the bar by
extending the hips, knee and ankle in a
“jumping action”.
Keep your elbows out and shoulders directly
above bar as long as possible. Keep the bar
close to the body. Once you have extended
the lower leg shrug your shoulders and at
maximum elevation of the shoulders start
pulling with the arms.
Keep the elbows high during the pull until the
highest point. Rotate elbows around and
underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the
weight.
This should be a fluid motion where all the
steps flow together.
Stand with feet shoulder-width apart, trunk
flexed forward slightly with back straight in a
neutral position.
Arms should be in the “ready” position with
elbows flexed at approximately 90°.
Lower body where thighs are parallel to
ground as well as bringing the arms back.
In a non- stop action switch from the
downward phase to Explode vertically and
drive arms up.
Land on both feet and repeat.
Prior to takeoff extend the ankles to their
maximum range (full plantar flexion) to ensure
proper mechanics.
Lie supine on an incline bench.
Hold dumbbells at the outside edges of your
shoulders palms facing your thighs.
Press the dumbbells straight up towards the
ceiling until your arms are extended.
ƒ
ƒ
BB Push Press
ƒ
ƒ
•
Hold the bar in front of you (same position as
a military press).
Now go into a semi squat and explode
upwards and press the barbell overhead using
the momentum from the squat.
Return to the starting position.
Make sure it is explosive. You DON’T want to
push the weight up with your arms. You want
to use the power and momentum of your legs
to do so.
Think of it as you are trying to “get rid of the
bar”.
•
•
Clap Push-Ups
•
•
•
•
Plate Walk
Start by getting into a push-up position.
Lower yourself to the ground and then
explosively push up so that your hands
leave the ground.
Catch your fall with your hands and
immediately lower yourself into a push-up
again and repeat.
Repeat for the recommended repetitions.
Take one plate on each hand, hold it with your
fingers and then walk around.
Be sure to keep your chest out and your
abdominals tucked in to keep a good posture.
•
•
Reverse BB Curls
•
Hold a barbell with and overhand grip and
your palms facing down (opposite to a regular
BB curl).
Keeping your elbows at your side curl the
barbell up to chest level.
Return to the starting position and repeat
according the required repetitions.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Rapid Excitation
Goal: The goal of this phase is to improve speed and quickness.
Instructions:
‰
Focus on proper form ALL the time.
‰
Keep a strong focus on good form
Exercise
Diagrams
Instructions
•
•
Same start as the sprint exercise.
Striding is running with an exaggerated stride
length with 100% effort, but will result in about
70-85% speed due to the longer stride.
•
Assume your base running position on the
base (i.e. rocker start position).
If using the rocker start, rock back and then
shift your weight forward on your front foot to
fall forward.
Take an explosive jump focusing on an
explosive first step and a powerful
acceleration through the first three steps.
The first few steps should slightly shorter the
normal.
100% maximum speed for the prescribed
amount of time.
Striding
•
Sprinting
•
•
•
Set Up
1. Place hurdles to obtain the following
formation:
2 Sideways;
1 Forward on the right of the sideways
hurdles;
2 Sideways;
2 Forward on the left of the sideways hurdles.
Maze Drill 2 Feet
2. Hips stay square and face forward through out
drill.
3. Keep your chest and head up.
Execution
1. Perform 2 legged lateral hops over 1 hurdle
twice (going to your right)
2. Perform 2 legged forward hops over 1 hurdle
3. Perform 2 legged lateral hops over 1 hurdle
twice
• Perform 2 legged forward hops over 1 hurdle
(going to your left)
•
•
Lateral Dynamic Bound
•
•
•
Begin with a strong athletic position balancing
on one leg keeping chest up and knee flexed.
Pre-Load your lower body then triple extends
at the hip, knees and ankles with a 45º bound
having your arms coming across your body in
order to lead the legs.
Land and apply triple flexion mechanism being
sure that your toes are pointed up (dorsi
flexed). This action will protect your ankle on
the landing process.
Keep the upper body balance; find perfect
point of stability with quick coupling time into
next bound.
In other words, bound from one side to the
other with speed and control.
Set Up:
1. Athletic Stance balancing on one leg.
Execution:
1. Hop over the hurdle (triple extension)
2. Minimizing coupling time hop back over the
hurdles. Repeat
3. Upper body remains in control with little lateral
flexion.
1-foot Lateral Jump with
Hurdles
•
•
Standing Triple Jumps
•
With shoulder width stance, start with a
horizontal jump. Land on one leg, then jump
forcefully forwards.
Next, land on the other leg and jump forcefully
forwards again.
Then land softly with both legs.
Reset after each attempt.
Position:
1. Set up 4 cones in the formation of a T.
2. Cone 1 and 2 are 10 yards apart.
3. Cone 2 and 3/ 2 and 4 are 5 yards apart in
opposite directions.
Movement:
1. Start with a First Step.
2. Sprint forward 10 yards to cone 2 where you
will touch the top of the cone.
3. Side Cross Over to cone 3 and touch. Side
Cross Over to cone 4 and touch. Side Cross Over
back to cone 2.
4. Back pedal to cone 1.
5. Run front again and once you arrive at cone 2,
execute an open stride.
T-Drill and Open Stride
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Instructions
Diagrams
ƒ
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
Wiper
Hammer
Purpose: To increase bat speed
Instructions: Every swing should be a full cut with
proper mechanics. You want 100% effort in each
swing. Very important to induce adaptations.
Hitting Overload /
Underload
This protocol takes about 10 minutes to do and needs
to be done twice a week to be effective.
Equipment:
• Regular bat
• Broomstick or very light bat (less than 20 oz)
• Heavier bat (28-32 oz)
Protocol:
3 cycles of:
•
•
•
•
10 swings with regular bat
10 swings with heavier bat
10 swings with lighter bat
10 swings with regular bat
Take a 2 minute break between each cycle.
Your goal is to maintain you normal bat speed when
swinging the heavier bat, to increase your normal bat
speed with the lighter one and to keep the increased
bat speed when picking up the regular bat again
SPORTS VISION TRAINING (SVT)
Goal: Eye exercises designed to improve visual qualities needed to track the ball very well.
Exercise
Instructions
Diagrams
Purpose: To change focus quickly and accurately
from a near point to a far point.
Near-Far Eye Jumps
Slow Pursuits
•
•
•
Place one ball four inches or less away.
Place the second ball 2 to 10 feet away.
Look at the near ball, then the far ball, and
back to the near ball. Be sure both eyes come
into focus on the near ball and diverge when
looking at the far ball.
Purpose: To train the eye to follow an object
accurately and smoothly. This is an excellent warmup activity not only eye movements but also for head
and cervical range of motion.
•
•
•
•
•
Hold a ball directly in front of you at normal,
comfortable reading distance and slowly move
the ball to the left until you can no longer
fixate on it or its image breaks in two.
Once the balls reaches your visual limit, bring
it back to center and repeat to the right, up,
down, up and left, up and right, down and left,
down and right.
Next, move your head instead of the target in
the various directions. Hold the ball as still as
possible while moving your head to the left, to
the right, up, down, and so on.
Try to move your head in a wide, smooth
motion without losing fixation or having the
image of the ball break in two.
Finally, move your head and the ball at the
same time in opposite directions. For
example, if you move the ball to the right,
move your head to the left at the same speed
as the ball. Repeat in all directions.
ENERGY SYSTEMS TRAINING (EST)
Phase 3 – Anaerobic Power
Goal: To improve the power of the anaerobic system (anaerobic alactic system)
Note: Energy systems’ training is included in the SAQ training protocol.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a
base of aerobic endurance is important to build the other energy systems, improve recovery rate,
develop a better work capacity (being able to sustain a high volume of work), there is no need to overdo
it. Too much aerobic endurance training can actually be detrimental to the development of strength,
power, speed, agility and quickness. The overall program will be designed to build a good base of
aerobic endurance early and then will focus on maintaining it through the training of other physical
qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop overall flexibility.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Hold Stretch for 45-60 seconds.
Exercise
Instructions
Diagrams
•
Grab onto a bar with one hand and lean back
with your hips to allow your back to stretch.
Hold for the recommended number of
seconds and then repeat with the other arm.
•
•
•
•
Lie on your stomach in a push-up position.
Push-up with your hands while keeping your
Hips flat on the floor.
Your back should be in a hyper extended
position.
Hold for the prescribed number of seconds
and repeat.
Upper Back (fixed to a
bar)
Cobra
•
•
•
Calf Stretch (push
against the wall)
•
•
•
Letter T Stretch
(Low back stretch with
leg across)
•
•
•
•
Standing Quad Stretch
•
•
•
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Place your hands on the wall with one foot
forward and the other foot back.
Keep the heel of the back foot on the ground
and lean forward using the wall for support.
Lean forward until you feel a stretch in your
back calf.
Hold for the suggested number of seconds
and then repeat with the other foot.
Standing with a shoulder width stance and
hang onto an object for support.
Bring one foot up and grab with your hand.
Pull your foot up until you feel a stretch on
the front of your thigh.
Hold for the prescribed time and repeat with
the other leg.
•
Seated Toe Touch
•
•
•
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
•
Place the foam under one or both of your
hamstrings and let your body glide up and
down the roll.
For added benefited try to put all your body
weight on the roll. Hold perfect posture
throughout.
Inverted Hyperextension
Foam Massage Hamstring
Sit with your upper body upright and your
legs straight out in front of you.
Lean forward from the waist and grab your
feet.
Hold for prescribed time and then repeat.
•
•
•
Foam Massage –
IT Band
•
•
•
Foam Massage –
Back
•
Foam Massage –
Quad
•
•
•
•
This will feel a little uncomfortable (could
even hurt a bit if you have a really tight IT
Band), but it’s very effective.
The iliotibial (IT) band is a thick band of
tissue that extends from your hip down over
your knee and attaches to your tibia
(shinbone) on your outer thigh.
Lie on your side and roll along the foam from
your thigh to just above your knee.
For greater pressure on your IT Bands, stack
your legs together.
Lie atop the roll and let it glide from your
shoulders down to the base of your spine.
Keep your tummy tight. You can support you
head with your hands if you want.
Lie atop the roll on one leg (quad muscle).
Keep the other foot on top of the other one.
Hold yourself off the ground only using your
forearms and one foot to hold you.
Roll forward and backward.
TRANSITION II
WEEK 30
Performance Column
Transition II – Week 30
Transition Circuit
Instructions:
™
™
™
™
Complete twice during the week.
Do the movement preparation section first for 5 min.
Do the following circuit twice. In other words, do one set of each exercise and do it all over again.
Finish with a light stretching session.
1 x max
1 x 7 (each side)
1 x 10-15
1 x 5 (each side)
1 x 20
1 x 20 (each leg)
Stretching (to do after the two circuits) – Hold each one for 45-60 seconds.
1 x 10 (each side)
1 x 10-12
1x 15 (each leg)
PRE-SEASON II
WEEKS 31-42
Pre-Season II – Phase 1 – Weeks 31-33
This phase, just like phase one of each period, is designed to solidify the foundation.
The major goals for you in this phase are:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Increase joint mobility through an active warm-up
Build muscular endurance and upper body strength
Develop core and joint stability
Knee strengthening
Develop good basic movement skills
Build a base of aerobic endurance
Keep developing a good range of motion at the hip and shoulder joints
Increase trunk rotation
Improve grip strength
Week #2 – Starting April 3rd, 2006
Monday
MP
NMA
ST2
CT
IPT
SST
FTR
Tuesday
MP
NMA
SAQ
EST
FTR
Wednesday
OFF
Legend
MP = Movement Preparation
NMA = Neuromuscular activation
ST1 = Strength Training Day 1
ST2 = Strength Training Day 2
IPT = Injury Prevention Training
CT = Core Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
MP
NMA
ST1
CT
IPT
SST
FTR
Friday
MP
NMA
SAQ
EST
FTR
Saturday
MP
NMA
ST2
CT
IPT
SST
FTR
Sunday
OFF
DAILY ROUTINE
Pre-Season II - Phase 1
Weeks: 31-33
Days:
Monday / Saturday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Iron Cross
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
™ Skipping Rope
Single
2
90
Seconds
NEUROMUSCULAR ACTIVATION
Note: Perform exercises explosively. Rest 30 to 45 seconds between sets.
Exercises
Set Type
Sets
Reps
Units
™ SB hand-toSingle
1
8
Each
hand exchange
™ 1 leg jump
Single
1
10
Each
stabilization
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Controlled
Tempo
Explosive
Explosive
STRENGTH TRAINING Day #1
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
A1. Overhead squat
Superset
2
15
Each
Controlled
in front of wall
A2. Swiss Ball DB
Superset
2
15
Each
Controlled
Pull-overs
B1. Single leg
Superset
2
12
Each
Controlled
deadlift
B2. Single Leg DB
Superset
2
12
Each
Controlled
Row
C1. Single leg squat
Superset
2
12
Each
Controlled
to press
C2. Close grip
Superset
2
Max
Each
Controlled
eccentric pushups
D1. One hand cable
Superset
2
12
Each
Controlled
pull
D2. DB curl-to-press
Superset
2
12
Each
Controlled
E1. Swiss Ball One
Superset
2
12
Each
Controlled
hand triceps
extension
E2. DB External
Superset
2
15
Each
Controlled
Rotation
F1. Plate walk
Superset
2
50
Steps
Controlled
F2. Reverse BB
Superset
2
12
Each
Controlled
Curls
F3. DB Wrist flexion
Superset
2
15
Each
Controlled
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ DB External
Single
2
15
Rotation
™ Scapular PushSingle
1
10
up
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
Sets
™ Single leg
Single
2
jacknife
™ CHEK Bridge
Single
2
™ Lateral Roll
Single
2
™ SB Side flexion
Single
2
™ SB Supine
Single
2
Russian Twists
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Inverted
Single
1
hyperextension
DAILY ROUTINE
Reps
15
Units
Each
Tempo
Controlled
8
8/8
20
20
Each
Each
Each
Each
Controlled
Controlled
Controlled
Controlled
Reps
45-60
Units
Seconds
Tempo
Pre-Season II - Phase 1
Weeks: 31-33
Days:
Tuesday / Friday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Iron Cross
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
™ Skipping Rope
Single
2
90
Seconds
NEUROMUSCULAR ACTIVATION
Note: Perform exercises explosively. Rest 30 to 45 seconds between sets.
Exercises
Set Type
Sets
Reps
Units
™ SB hand-toSingle
1
8
Each
hand exchange
™ 1 leg jump
Single
1
10
Each
stabilization
SPEED, QUICKNESS, & AGILITY TRAINING
Note: Take full recovery between sets/exercises to ensure high quality of movement.
Exercises
Set Type
Sets
Reps
Units
™ Explosive
Single
2
8 (1 rep is a
Each side
Crossovers from
5 steps
fielding position
crossover)
™ Explosive
Single
2
8 (1 rep is a
Each side
shuffle from
3 steps
fielding position
shuffle)
™ Foot switches
Single
2
20
Seconds
™ Quick feet
Single
2
20
Seconds
independent
™ Speed ladder
Single
4
20
Seconds
(variety of drills)
™ Falling Starts
Single
1
12
Each
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Controlled
Tempo
Explosive
Explosive
Tempo
Explosive
Explosive
Fast
Fast
Fast
Explosive
SPORT-SPECIFIC TRAINING
Note:
Exercises
Set Type
™ Wiper
Single
™ Hammer
Single
™ Hitting
Single
Overload /
Underload
Sets
2
2
3
Reps
20
20
10
Units
Each
Each
Tempo
Slow
Slow
Explosive
ENERGY SYSTEMS TRAINING
Zone 1 = 3 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 1 = 3 minutes
Total time: 29 minutes
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
™ Inverted
Single
1
hyperextension
Reps
45-60
Units
Seconds
Tempo
DAILY ROUTINE
Pre-Season II - Phase 1
Weeks: 31-33
Day: Thursday
Notes / Comments
MOVEMENT PREPARATION
Note: Perform all movements with minimal rest between sets/exercises.
Exercises
Set Type
Sets
Reps
Units
™ Hip Crossover
Single
1
8
Each
™ Scorpion
Single
1
10
Each
™ Iron Cross
Single
1
10
Each
™ Hand Walk
Single
1
6
™ Inverted
Single
1
8
Each
Hamstring
™ Lateral Lunge
Single
1
6
Each
™ Backward
Single
1
6
Each
Lunge with a
Twist
™ Walking Quad
Single
1
6
Each
Stretch
™ Leg Cradle
Single
1
6
Each
™ Lunge and Twist
Single
1
6
Each
™ Skipping Rope
Single
2
90
Seconds
NEUROMUSCULAR ACTIVATION
Note: Perform exercises explosively. Rest 30 to 45 seconds between sets.
Exercises
Set Type
Sets
Reps
Units
™ SB hand-toSingle
1
8
Each
hand exchange
™ 1 leg jump
Single
1
10
Each
stabilization
Tempo
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Controlled
Slow
Slow
Controlled
Controlled
Tempo
Explosive
Explosive
STRENGTH TRAINING Day #2
Note: Perform superset exercises together with minimal rest in between and rest for 45 seconds between
single sets or supersets.
Exercises
Set Type
Sets
Reps
Units
Tempo
A1. BB overhead
Superset
2
12
Each
Controlled
split squat with
bench
A2. Standing cable
Superset
2
12-15
Each
Controlled
or tubing
reverse flies
B1. Single leg side
Superset
2
12
Each
Controlled
raises
B2. SB eccentric
Superset
2
12-15
Each
Controlled
push-ups
C1. Deadlift to
Superset
2
12
Each
Controlled
alternated bent
over row
C2. Swiss Ball single
Superset
2
12-15
Each
Controlled
hip extension to
leg curl
D1. Standing
Superset
2
15
Each
Controlled
eccentric
reverse lat pull
D2. Close grip
Superset
2
12
Each
Controlled
eccentric bench
press
E1. Plate walk
Superset
2
50
Steps
Controlled
E2. Reverse BB
Superset
2
12
Each
Controlled
Curls
E3. DB Wrist flexion
Superset
2
15
Each
Controlled
INJURY PREVENTION TRAINING
Note: Perform all exercises with minimal rest between exercises.
Exercises
Set Type
Sets
Reps
™ Swiss Ball “Y”
Single
1
10
™ Swiss Ball “T”
Single
1
10
™ DB External
Single
2
15
Rotation
™ Scapular PushSingle
1
10
up
Units
Each
Each
Each
Tempo
Controlled
Controlled
Controlled
Controlled
CORE TRAINING
Note: Rest 30 seconds between sets.
Exercises
Set Type
Sets
™ Single leg
Single
2
jacknife
™ CHEK Bridge
Single
2
™ Lateral Roll
Single
2
™ SB Side flexion
Single
2
™ SB Supine
Single
2
Russian Twists
FLEXIBILITY TRAINING & REGENERATION
Note:
Exercises
Set Type
Sets
Reps
15
Units
Each
Tempo
Controlled
8
8/8
20
20
Each
Each
Each
Each
Controlled
Controlled
Controlled
Controlled
Reps
Units
Tempo
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Instructions
•
Hip Crossover
•
•
•
Scorpion
•
•
Iron Cross
•
•
Lie supine (face up) on the floor, legs straight
up in the air, arms and shoulders extended
out at your sides and flat, feet on the floor.
Try to lower your legs as close ass possible to
the ground.
Keeps your abs drawn in and shoulders in
contact with the ground.
Line prone (belly-down) on the floor, with your
arms on your side.
Thrust your left heel toward your right hand by
firing your left glute while keeping your right
hip glued to the ground. Alternate legs.
Lie supine (on your back) on the floor, with
your arms at the side.
Bring one left leg toward your right hand by
keeping the opposite shoulder on the ground.
The leg on the floor should remain straight.
•
Hand Walk
•
•
Inverted Hamstring
•
•
•
Lateral Lunge
•
•
•
Backward Lunge with a
Twist
•
•
Walking Quad Stretch
•
Stand with your legs straight and belly button
drawn in, walk your hands out. Still keeping
your legs straight, walk your feet back up to
your hands.
Use short “ankle steps” to walk back up to
your hands.
Balance on your right foot with perfect posture
(tummy tight, shoulders back and down).
Bending at the waist and maintaining perfect
posture, reach the floor with your left hand on
the opposite side.
Keep the back leg extended and your back
should remain straight the whole time.
Stand in an athletic posture, step out to the
right, and keep your toes pointed straight
ahead and feet flat.
Squat by sitting back and down onto your right
leg, keeping your left leg straight and the
weight on the right leg’s mid-foot to heel.
Squat as low as possible, keeping your left leg
straight and holding this position for 2
seconds. Return to the standing position and
repeat.
Start with your feet together, step back with
your right leg into a lunge.
Arch your back slightly while twisting your
torso over your left leg and while reaching
your right hand to the sky. Push back and out
of that position into the next lunge.
As you walk forward, grab your ankle and
stretch your quadriceps by thrusting your hip
forward and squeezing your glutes.
Hold for 1 second then switch leg.
•
Leg Cradle
•
•
•
Lunge and Twist
•
•
Skipping Rope
•
•
As you walk forward, bring your right leg up
(doing an internal hip rotation) and grab your
knee and ankle and pull them up while
jumping up on your toes on the opposite leg
(toe raise).
Hold for one second then switch leg.
Start with your feet together, step forward with
your right leg into a lunge.
Then, twist with the opposite elbow toward the
front knee while keeping your back straight. In
other words, left elbow to right knee and viceversa.
Start with the jump rope in each hand.
Jump off the ground and start swinging the
jump rope under your feet.
Continue jumping up and down as you bring
the jump rope under your feet.
Continue for the prescribed number of jumps
or time.
DYNAMIC NEUROMUSCULAR ACTIVATION – DAY #1 and #2
Goal: To active the connection between the nervous system and the muscles.
Instructions:
‰ Take a 30 seconds rest between sets and exercises.
Exercise
Diagrams
Instructions
•
•
•
Single Leg SB Eye Level
Exchange
•
•
•
•
1 Leg Jump and
Stabilization
•
Grab a Stability Ball in one hand.
Position your arms in a “T shape” still holding
on the Stability Ball by having your hands in a
supine position.
Lift one foot off the ground and bring the
Stability Ball in front of your eyes by keeping
your arm straight.
“Exchange” the SB Ball by bringing your other
hand in front of your eyes.
Grab a Stability Ball in one hand.
Position your arms in a “T shape” still holding
on the Stability Ball by having your hands in a
supine position.
Lift one foot off the ground and bring the
Stability Ball in front of your eyes by keeping
your arm straight.
“Exchange” the SB Ball by bringing your other
hand in front of your eyes.
STRENGTH TRAINING (ST) Day 1
Phase 1 – Functional Stability
Goal: To build a base of muscular endurance, develop joint stability, and strengthen connective tissues.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
•
•
Overhead squat in front
of wall
•
•
•
Stand 3 to 5 inches from and facing a wall.
Start by placing feet shoulder width apart and
holding your arms on your shoulders.
Proceed to squat down like you are going to
sit in a chair.
Your upper body will lean forward slightly and
your hips will shift backwards while going
down.
Remember to keep your knees from going out
in front of your toes while squatting.
Repeat according to your required repetitions.
•
•
•
•
Swiss Ball DB Pull-overs
•
•
•
•
•
•
•
•
•
Single leg deadlift
•
•
•
Sit in upright position on Swiss ball with feet
flat on floor.
Walk feet forward allowing Swiss ball to roll
underneath body until it is positioned on mid
to upper back region (you may rest head on
Swiss ball).
Raise hips to create a “table top” position
parallel to floor.
Place dumbbell on chest with handle
perpendicular to chest.
Grasp DB as shown.
Start position: Extend elbows and raise DB
even with the eye-line.
With elbows slightly bent, lower DB back even
to slightly below head level.
Return to start position.
Remember to keep both feet flat on the floor
at all times and keep the lower back in a
neutral position.
Hyperextension or arching of the back may
cause injury. Never lock out elbows. If
maintaining stability is difficult, lower hips
below parallel until stability is established.
Stand with feet hip width apart with knees
slightly bent (at 20°).
Start position: Lift left foot off ground by flexing
at the knee (foot should be behind you)
Bending at the hips, lower hands to
approximately shin height. Keep knees bent at
20° throughout movement.
Return to start position. Complete
recommended repetitions and switch legs.
Remember to keep back straight - movement
should occur at the hip. To facilitate this, shift
glutes back as if ready to sit down. Knees
should not move forward beyond the toes or
deviate laterally or medially.
Keep abdominals tight throughout exercise by
drawing stomach in toward spine.
•
Single Leg DB Row
•
•
•
•
•
Single leg squat to press
•
•
•
•
Close grip eccentric
push-ups
•
•
•
•
Start by holding a dumbbell on your right hand
and balance on your left leg.
Bend forward to about a 90 degree angle.
Pull the dumbbell up towards your waist and
then extend your arms back down.
Repeat this for the recommended repetitions.
Do the same on the other side.
Stand holding dumbbells between your
shoulders and your ears. Bring one leg up
and keep it still at 90 degrees.
Lift one dumbbell at a time over your head
while keeping balance. Alternate side.
Lie face down on the floor with hands palm
down, fingers pointing straight ahead, and
aligned at the nipple line.
Place hands in the center of your chest and
form a diamond shape with your index fingers
and thumbs. Feet should be at hip width with
toes on floor.
Start position: Extend the elbows and raise
the body off the floor.
Slowly (4 seconds) lower your entire body
(legs, hips, trunk, and head) 4-8 inches from
the floor.
Return to the start position by extending at the
elbows and pushing the body up.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
•
•
One hand cable pull
•
•
•
•
•
•
DB curl-to-press
•
Hold a Dumbbell between your legs while
leaning forward with your back flat.
Driving your hips first, swing the dumbbell
over your head while fully extending your body
then bring it back down.
Use your whole body.
Keep the arms slightly bent at the elbows.
Keep the elbow up, flex the arm at the elbow
until the hand is inline with the chest, while
simultaneously flexing at the leg (lowering
phase of squat).
Initiating with the legs, perform a pressing
motion, extending at the ankle knee and hip,
until you return to the starting position
(extending into a forward press)
Start holding dumbbells at your sides. Rest
your front foot on a bench or sturdy step at
about mid thigh height.
Perform a biceps curl rotating your palms so
they’re facing you. Then press the weight
over your head, finishing with either the palms
facing forward, in, or backward. Do all your
reps, and then put the opposite foot on the
step for your next step.
Maintain good posture.
•
•
Swiss Ball One hand
triceps extension
•
•
•
•
DB or Plate Standing
External Rotation
•
•
•
•
Plate Walk
•
Sit in upright position on a ball.
Start position: Lie onto back and bring the
dumbbells to your chest.
Press dumbbells up so that the dumbbells
are directly over upper chest.
Lower one dumbbell toward forehead by
bending elbows to 90°. Elbow should
remain pointing forward. The other arm
has to stay stable.
Return to start position.
Then alternate side.
Grab a pair of 5-lbs dumbbells or plate and
hold one in each hand.
Bring your elbows up to your shoulder level.
Bring the plates up and down while keeping
your elbow at the same level (shoulder).
Keep your tummy tucked in and focus on
using a good posture.
Take one plate on each hand, hold it with your
fingers and then walk around.
Be sure to keep your chest out and your
abdominals tucked in to keep a good posture.
•
•
Reverse BB Curls
•
•
DB Wrist Flexion
•
Hold a barbell with and overhand grip and
your palms facing down (opposite to a regular
BB curl).
Keeping your elbows at your side curl the
barbell up to chest level.
Return to the starting position and repeat
according the required repetitions.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
STRENGTH TRAINING (ST) Day 2
Phase 1 – Functional Stability
Goal: To build a base of muscular endurance, develop joint stability, and strengthen connective tissues.
Instructions:
‰ Rest 30-60 seconds between sets.
Exercise
Diagrams
Instructions
•
•
BB overhead split squat
with bench
•
•
•
•
•
Standing cable or tubing
reverse flies
•
•
•
•
Start by placing a barbell overhead being sure
that your wrists are stacked over your
shoulders.
Place your back foot on a bench with your
other leg out in front of you.
Proceed into a squat position by lowering your
hips straight down.
Return to the starting position and repeat for
the suggested repetitions.
Repeat with the other leg.
Start by grabbing the tubing so that your
hands are little bit lower than shoulder level.
Slowly pull the arms back towards you
keeping your elbows out to the sides and little
lower than shoulder level.
Keep a little flexion at the elbows.
As you reaching back, you should feel a little
squeeze at the shoulder blades level.
Be sure to keep your shoulders down, as no
tension should be felt at the upper traps
(neck) area.
Return to the starting position and repeat.
•
•
•
Single leg side raises
•
•
•
•
SB eccentric push-ups
•
Stand on one foot in upright position.
Start position: Grasp DB’s with an
underhand grip (palms facing forward).
Arms should hang down at sides with
elbows slightly bent.
Raise DB’s to side of body at shoulder
height. Keep elbows only slightly bent with
thumbs pointing up throughout movement.
Return to start position.
Remember to keep back and head straight
in a neutral position - hyperextension or
flexion may cause injury. Keep shoulders
stabilized by squeezing shoulder blades
together throughout movement.
Get on your knees and place hands 6-8
inches apart onto the Swiss balls. Align hands
at nipple line, place feet hip width apart on
toes, and extend the arms to raise body up.
Trunk and hips should be in a straight line.
Lower your entire body for 4 seconds (legs,
hips, trunk, and head) 4-8 inches from the
ball. Return to the start position by extending
at the elbows and pushing the body up.
Remember to keep the head and trunk
stabilized in a neutral position by isometrically
contracting the abdominal and back muscles.
Never fully lock out the elbows at the start
position and avoid hyperextension of the low
back.
•
Deadlift to alternated
bent over row
•
•
•
•
•
•
Swiss Ball single hip
extension to leg curl
•
•
Start by holding a dumbbell in each hand
and bending forward using the Romanian
deadlift technique until your upper body is
almost parallel to the floor.
Slowly bring one dumbbell up to your
waist and return to the starting position.
Repeat with the other arm.
Remember to pinch your shoulder blade in
towards your spine as you row.
Assume back lying position on floor. Place
hands at sides with palms down on floor.
Start position: Place heel of one foot on
top of Swiss ball. Other leg should be held
in the air above ball. Raise hips off floor by
pushing heel down into ball.
Curl ball towards glutes by flexing at the
knee. Hips should remain off floor.
Return to start position.
Remember to maintain stability of ball by
utilizing muscles in the trunk and core. To
increase difficulty, raise hands up over
chest.
•
•
Standing eccentric
reverse lat pull
•
•
•
Grasp bar with underhand grip and sit on a
imaginary chair (45 degrees squat).
Start position: Fully extend arms for 4 seconds
with elbows facing forward with back straight
(you may lean back at hips approximately 5°10°).
Pull bar down to upper chest area and
squeeze shoulder blades together at end of
movement.
Return to start position.
Remember to keep torso stationary
throughout movement.
•
•
Close grip eccentric
bench press
•
•
•
•
Lie on back with head underneath bar,
eyes aligned with bar, and feet flat on
floor.
Position hands on bar shoulder width to
slightly closer than shoulder width apart.
Start position: Lift bar off rack with bar
directly over head.
Lower bar to chest at the mid to lower
chest level keeping elbows pointing
forward throughout movement.
Press bar up to starting position.
Remember to keep both feet flat on the
floor at all times and keep the lower back
in a neutral position. Hyperextension or
arching of the back may cause injury.
Never lock out elbows. Do not allow bar to
bounce off chest.
•
Plate Walk
•
•
•
Reverse BB Curls
•
•
DB Wrist Flexion
•
Take one plate on each hand, hold it with your
fingers and then walk around.
Be sure to keep your chest out and your
abdominals tucked in to keep a good posture.
Hold a barbell with and overhand grip and
your palms facing down (opposite to a regular
BB curl).
Keeping your elbows at your side curl the
barbell up to chest level.
Return to the starting position and repeat
according the required repetitions.
Grasp DB. Sit in upright position and rest
forearms on corresponding thighs with the
palms facing up or rest forearms on a flat
bench or training table. Hands and wrists
should be off the thighs or table.
Raise the weight by flexing at the wrist. Lower
the weight and repeat as prescribed.
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Instructions
ƒ
Swiss Ball “Y”
ƒ
•
Swiss Ball “T”
•
•
DB External Rotation
•
•
Scapular Push-up
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms over your head to
form a "Y". Return to start position and repeat
for prescribed number of repetitions
Lying face down prone over the top of the ball
so that your back is flat and your chest is off
the ball.
Glide your shoulder blades back and down
and then raise your arms to the side to form a
"T". Return to start position and repeat for
prescribed number of repetitions
Lie on side opposite of working arm.
Grasp dumbbell and flex elbow at 90° keeping
elbow in at side. Forearm should be slightly
below parallel to floor. Rotate arm outward
keeping elbow at 90°. Return to start position.
Remember to keep elbow firmly secured to
side. You may put a rolled towel between the
elbow and side to facilitate rotation and secure
form.
Get into a push-up position. Keep your elbow
locked and your arms straight at all times.
Lower your upper body slightly by letting your
shoulders blades come together and then
return to initial position.
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) stability and low back functional strength; improve posture.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Diagrams
Instructions
•
Single leg jacknife
•
•
•
CHEK Bridge
•
•
•
•
Lateral Roll
•
•
SB Side flexion
•
•
Rollout on the ball until your shins are on the
ball and you are forming a bridge.
Keeping this position roll one knee in towards
your chest.
Return to the starting position and repeat with
the other leg.
Start Position: Put your feet on a bench and
your hands on the ground to form a table top
position.
Take one hand and lift off the ground and
bring back towards your hip.
Now raise it out in front of your head.
Repeat with other arm.
Start by lying down on the ball with your arms
in the “T” position. Keep your hips up (glutes
are firing) and slowly move to one side while
keeping the whole body parallel to the ground
(don’t let any parts of the body drop) and go
as far as you can hold the initial position.
Hold it for the required time on each time and
then move to the other side.
Start Position: Lie on your side on top of the
stability ball and separate your legs to
maintain balance.
While holding a medicine ball in front of your
chest laterally flex your trunk up towards the
ceiling.
Return to starting position. Complete this on
both sides.
•
SB Supine Russian
Twists
•
•
Start Position: Lie on your side on top of the
stability ball and separate your legs to
maintain balance.
While holding a medicine ball in front of your
chest laterally flex your trunk up towards the
ceiling.
Return to starting position. Complete this on
both sides.
POWER TRAINING (PT)
None in this phase.
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Goal: The goal of this phase is to improve the fundamental movement skills (mechanics of movement).
Instructions:
‰ Focus on proper form ALL the time.
‰ Don’t focus on the speed of execution; focus on controlling the movement while using good form.
Exercise
Diagrams
Instructions
•
Explosive Crossovers
from fielding position
•
•
Explosive shuffle from
fielding position
•
•
•
•
Foot switches
•
•
•
From your fielding position, explosively crossover for 5 steps.
Repeat on the other side.
From your fielding position, explosively shuffle
for 3 steps.
Repeat on the other side.
Emphasize is put on maximizing the triple
extension from your outside leg (i.e. left leg
when going to your right).
Use a split stance with your feet shoulder
width apart and your weight evenly
distributed. Keep your upper body still and
your knees flexed.
You must use opposite arm to leg movement
and maintain the distance between the feet
throughout the drill.
Quickly switch the position of your feet (one
goes forward while the other one goes
backward and vice-versa).
Feet should make contact with the ground at
the same time.
Minimize the time on the ground.
•
Quick feet independent
•
Speed ladder (variety of
drills)
Inside leg steps up and over hurdle then outside
leg steps up and over hurdle (becomes inside
leg).
Weight transfer to new outside leg with a small
step and inside leg steps and over hurdle then
outside leg steps up and over hurdle (becomes
inside leg).
•
•
Use a variety of drills such as the shuffle,
cross-overs in the ladder, etc.
The goal is to execute those drills as fast as
you can with proper form and technique.
•
•
•
•
•
•
Falling Starts
Start from a standing position.
Assume that you are falling flat face on the
ground.
Go as low as you can and when you are no
longer able to stay on the tip of your toes, take
an explosive jump focusing on an explosive
first step and a powerful acceleration through
the first three steps.
The first few steps should slightly shorter than
normal.
100% maximum speed for the prescribed
amount of time.
Be sure to keep your body in a 60 degree
angle from the ground and look 2 to 5 yards in
front of you.
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises designed to enhance the physical execution of specific skills.
Exercise
Diagrams
Instructions
ƒ
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat from side to side in a controlled
manner in a wiper-like movement. Repeat with
the opposite arm.
•
Hold a bat with your regular grip in one hand
(close to the knob) with your arm straight.
Move the bat forward and backward in a
controlled manner in a hammer-like
movement. Repeat with the opposite arm.
Wiper
Hammer
Purpose: To increase bat speed
Instructions: Every swing should be a full cut with
proper mechanics. You want 100% effort in each
swing. Very important to induce adaptations.
Hitting Overload /
Underload
This protocol takes about 10 minutes to do and needs
to be done twice a week to be effective.
Equipment:
• Regular bat
• Broomstick or very light bat (less than 20 oz)
• Heavier bat (28-32 oz)
Protocol:
3 cycles of:
•
•
•
•
10 swings with regular bat
10 swings with heavier bat
10 swings with lighter bat
10 swings with regular bat
Take a 2 minute break between each cycles.
Your goal is to maintain you normal bat speed when
swinging the heavier bat, to increase your normal bat
speed with the lighter one and to keep the increased
bat speed when picking up the regular bat again
SPORTS VISION TRAINING (SVT)
None in this phase.
ENERGY SYSTEMS TRAINING (EST)
Phase 1 – Aerobic Endurance
Goal: To improve the endurance of the aerobic system.
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
‰
o Zone 1 = Heart Rate 123-133
o Zone 2 = Heart Rate 142-161
o Zone 3 = Heart Rate 163-171
You may use the exercise machine of your choice. However, weight-bearing options (running,
elliptical, Stairmaster) are preferred when there is no injuries.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop overall flexibility.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Hold Stretch for 45-60 seconds. Also,
follow Dr. Rudy’s recommendations applying the principles mentioned above.
Exercise
Diagrams
Instructions
•
Inverted Hyperextension
Lie supine (face up) on the ball. Extend your
arms and legs and let your body become
totally loose. Hold the position.
Note: At this point, you are starting to get really familiar with the exercises. As a result, for this section (preseason II – Phase 2), the format has changed. You are provided with logs and only images of the exercises.
No description is provided. If you need to have more information about a specific exercise, you will be able to
find it in the exercise database.
Pre-Season II – Phase 2 – Weeks 34-36
This phase is designed to solidify to enhance maximum strength gains to will directly transfer to higher power
output.
The major goals for this phase:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Increase joint mobility through an active warm-up
Build a solid base of lower body maximum strength
Prepare the body for the next phase by integrating power exercises
Acquire the necessary strength for producing speed
Increase core strength
Build a base of anaerobic alactic endurance
Increase back strength
Improve trunk rotation
Improve squat
Weekly Schedule
Monday
MP
PT1
ST1
IPT
CT
FTR
Tuesday
OFF
Wednesday
MP
NMA
SAQ
EST
SST
SVT
Legend
MP = Movement Preparation
NMA = Neuromuscular Activation
ST1 = Strength Training Day 1
ST2 = Strength Training Day 2
IPT = Injury Prevention Training
CT = Core Training
PT1 = Power Training 1
PT2 = Power Training 2
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
SVT = Sports Vision Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
MP
PT2
ST2
IPT
CT
FTR
Friday
OFF
Saturday
MP
NMA
SAQ
EST
SST
SVT
Sunday
MP
PT1
ST1
IPT
CT
FTR
Strength Training Day #1
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
POWER TRAINING 1
™
Burpees
™
Power clean
RESISTANCE
TRAINING #1
1. Back Squat
2. Eccentric Incline
DB Press
3. Deadlift
4. Eccentric ChinUps (Assisted if
necessary)
5. DB Bulgarian
Split Squat
6. Dips (Assisted if
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
2/
Single
3/
Single
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Controlled
8-10
Controlled
Instructions
Reps or
Seconds
Tempo
3/
Single
3/
Single
3/
Single
3/
Single
8, 6, 6
302
8, 6, 6
402
8, 6, 6
302
4-8
5 secs
eccentric
2/
Single
3/
10
202
4-8
202
Date
Date
necessary)
7. Reverse BB
Curls
INJURY
PREVENTION
ƒ
Swiss Ball “Y”
ƒ
Swiss Ball “T”
ƒ
DB External
Rotation
Scapular
Push-up
Glute Bridge
ƒ
ƒ
ƒ
ƒ
Swiss Ball
Neck Flexion
and Extension
Squat in front
of a wall
CORE TRAINING
™
™
™
™
™
SB Plank
Twists
SB Wipers
Heavy Med
Ball Russian
Twists
BB Standing
Lateral Twists
SB 2 Hands
Prayer
FLEXIBILITY
TRAINING
Single
3/
Single
Sets/Set
Type
1/
Single
1/
Single
2/
Single
1/
Single
1/
Single
1/
Single
2/
Single
Sets/Set
Type
2/
Single
2/
Single
2/
Single
2/
Single
2/
Single
Sets/Set
Type
8
302
Instructions
Reps or
Seconds
Tempo
10
201
10
202
15
202
10
Controlled
10
201
12
Controlled
12
Controlled
Instructions
Reps or
Seconds
Tempo
12
202
10 reps
each side
12
202
202
12
202
6-8
202
Instructions
Reps or
Seconds
Tempo
Date
Date
Date
Speed, Agility and Quickness (SAQ) and Energy Systems Day
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION
™
™
1 Leg Jump and
Stabilize
Burpees
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
2/
Single
2/
Single
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
Date
SPEED, AGILITY
AND QUICKNESS
™
High Knees
™
Heel Kicks
™
Falling Starts
“Out-of-the-box”
™
™
™
™
™
™
45 degrees
open stride from
fielding position
Speed ladder
(variety of drills)
Quick Feet
Independent
3 Downs and 1
Back
Lateral Dynamic
Bounds (Zigzag
Bounds)
1 Leg Hops
Over the Line
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Instructions
Reps or
Seconds
Tempo
10 secs
10 secs
10 reps x
2 secs
10 reps x
2 secs
12
8/
Single
4/
Single
4/
Single
2/
Single
10 secs
4/
Single
10
seconds
10 secs
10 secs
10 secs
Date
Fast and
controlled
Fast and
controlled
Fast
Fast
Fast
Fast, but
controlled
Fast and
controlled
Fast and
controlled
Fast and
controlled
Fast
Note: The amount of seconds per drill diminished for that phase. The reason is because we want you to tap
in your ATP-CP Phosphagen System (the main energy system used in softball; less than 10 seconds). What
will be important is that you give maximum effort for each x amount of seconds of work.
ENERGY SYSTEMS TRAINING
Zone 1 = 3 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 1 = 3 minutes
Total time: 29 minutes
Note: Choose one of the following cardiovascular equipment
ENERGY SYSTEMS
TRAINING
Treadmill
Elliptical
Stair Climber
Recumbent Bike
Zone 1
6
minutes
6
minutes
6
minutes
6
minutes
Instructions
Zone 2
Zone 3
8
Minutes
8
Minutes
8
Minutes
8
Minutes
16
Minutes
16
Minutes
16
Minutes
16
Minutes
Date and Final Heart Rate
SPORT SPECIFIC
TRAINING
™ Wiper
™ Hammer
™ Hitting Overload
/ Underload
FLEXIBILITY
TRAINING
Sets/Set
Type
2/
Single
2/
Single
3/
Single
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
20 secs
Fast
20 secs
Fast
10 secs
Explosive
Instructions
Reps or
Seconds
Tempo
Date
Date
Strength Training Day #2
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
POWER TRAINING 2
™
Med Ball Swings
™
BB Push Press
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
2/
Single
3/
Single
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
10
8-10
Controlled,
Explosive
Controlled,
Explosive
Date
RESISTANCE
TRAINING #2
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
1. BB Walking
Lunges
2. SB DB Push
Through
3. BB Cross-Over
Step-Up
4. One Hand Cable
Reach and Pull
3/
Single
3/
Single
3/
Single
3/
Single
8, 6, 6
302
8
302
8, 6, 6
302
8
302
5. One Leg
Romanian
Deadlift
6. SB One Leg
Jacknife + One
Leg Push-Ups
7A. Plate walk
3/
Single
8
402
3/
Single
8-12
302
35 steps
-
12
202
3/
Superset
7B. DB Wrist Flexion
3/
Superset
INJURY
PREVENTION
ƒ
Swiss Ball “Y”
ƒ
Swiss Ball “T”
ƒ
DB External
Rotation
Scapular
Push-up
Glute Bridge
ƒ
ƒ
ƒ
ƒ
Swiss Ball
Neck Flexion
and Extension
Squat in front
of a wall
Sets/Set
Type
1/
Single
1/
Single
2/
Single
1/
Single
1/
Single
1/
Single
2/
Single
Instructions
Reps or
Seconds
Tempo
10
201
10
202
15
202
10
Controlled
10
201
12
Controlled
12
Controlled
Date
Date
CORE TRAINING
™
™
™
™
™
SB Plank
Twists
SB Wipers
Heavy Med
Ball Russian
Twists
BB Standing
Lateral Twists
SB 2 Hands
Prayer
FLEXIBILITY
TRAINING
Sets/Set
Type
2/
Single
2/
Single
2/
Single
2/
Single
2/
Single
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
12
202
10 reps
each side
12
202
202
12
202
6-8
202
Instructions
Reps or
Seconds
Tempo
Date
Date
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Hip Crossover
DWU 1
Diagrams
Exercise
Scorpion
DWU 2
Iron Cross
DWU 9
Hand Walk
DWU 3, DWU 3.1
Inverted Hamstrings
DWU 4
Lateral Lunge
DWU 7
Diagrams
Backward Lunge and
Twists
DWU 5
Quad Stretch
DWU 6
Leg Cradle
DWU 11
Lunge and Twist
DWU 8
Skipping Rope
DWU10
POWER TRAINING – DAY 1
Goal: To active the connection between the nervous system and the muscles as well as mastering key power
production exercises.
Exercise
Burpees with Medicine
Ball
NMA3, NMA3.1, NMA3.2
Diagrams
Exercise
Power Clean
OLY1. OLY1.1, OLY1.2
Diagrams
STRENGTH TRAINING – DAY 1 (ST1)
Phase 2 – Maximum Strength
DAY 1
Goal: To improve maximum strength output.
Instructions:
‰ Rest 90-120 seconds between sets.
Exercise
Diagrams
Exercise
Back Squats
LEG8
DB Eccentric Incline
Press
PEC7
BB Deadlift
LEG5, LEG5.1
Chin-Ups
BAC5
DB Bulgarian Split Squat
LEG29
Dips
TRI2
Diagrams
Reverse BB Curl
BIC1
POWER TRAINING – DAY 2
Goal: To active the connection between the nervous system and the muscles as well as mastering key power
production exercises.
Exercise
Med Ball Swings
COR29, COR29.1
Diagrams
Exercise
BB Push Press
OLY2, OLY2.1
Diagrams
STRENGTH TRAINING – DAY 2 (ST2)
Phase 2 – Functional Strength
DAY 2
Goal: To improve maximum strength output adding a functional challenge.
Instructions:
‰ Rest 60-90 seconds between sets.
Exercise
Diagrams
Exercise
BB Walking Lunges
LEG14
SB DB Push Trough
PEC3, PEC3.1
Cross Over Step-Up
LEG10, LEG10.1
One Hand Cable Pull
BAC6, BAC6.1
Diagrams
One Leg Romanian
Deadlift
LEG12
SB One Leg Jacknife
COR16, COR16.2 + SB
One Leg Push-Ups
Plate Walk
FOR3.1
DB Wrist Flexion
FOR1
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Swiss Ball “Y”
IPT 1
Diagrams
Exercise
Swiss Ball “T”
IPT 2
DB External Rotation
IPT 4
Scapular Push-up
IPT 5, IPT5.1
Glute Bridge
IPT 7
Swiss Ball Neck Flexion
and Extension
NEC 1, NEC2, NEC3
Diagrams
Squat in front of wall
WHB5, WHB5.1
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) and low back stability and functional strength.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Swiss Ball Plank Twists
C9
Heavy Med Ball
Russian Twists
COR14, COR14.1
Diagrams
Exercise
Swiss Ball Wipers
COR6, COR6.1
BB Standing Lateral
TwistsCOR11, COR11.1,
COR11.2
Diagrams
SB 2 Hands Prayer
COR24, COR24.1,
COR24.2
NEUROMUSCULAR ACTIVATION
Goal: To active the connection between the nervous system and the muscles.
Exercise
1 Leg Jump and
Stabilize
NMA1, NMA1.1
Diagrams
Exercise
Burpees with Medicine
Ball
NMA3, NMA3.1, NMA3.2
Diagrams
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Neuromuscular Activation
Goal: The goal of this phase is to improve the neuromuscular connection. Each time a movement occurs it is
driven by a neurological impulse. Each time this is initiated, the speed and efficiency at which the subsequent
movement occurs is increased. By turning on the nervous system, we allow you to become better connected,
creating a more efficient system of movement.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
Exercise
High Knees
SAQ18
Falling Starts
SAQ31, SAQ31.1,
SAQ31.2
Diagrams
Exercise
Heel Kicks
SAQ17
“Out-of-the-box”
First Step Quickness
SAQ8, SAQ8.1
Diagrams
45 degrees Open Stride
from fielding position
SAQ1 , SAQ1.1
Quick Feet Independent
SAQ20, SAQ20.1,
SAQ20.2
Lateral Dynamic
Bounds (Zigzag
Bounds)
SAQ16
Speed ladder
(variety of drills)
SAQ36
3 Downs and 1 Back
SAQ20
(same thing as 2 downs,
1 back; the only thing
different, you want to
execute three jumps
instead of 2, then come
back)
1 Leg Hops Over the
Line
SAQ13, SAQ13.1
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Wiper
SST2
Hitting Overload /
Underload
SST10
Diagrams
Exercise
Hammer
SST1
Diagrams
ENERGY SYSTEMS TRAINING (EST)
Phase 2 – Aenaerobic Endurance
Goal: To improve the endurance of the anaerobic system (anaerobic lactic system)
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
o
o
o
‰
Zone 1 = Heart Rate 123-133
Zone 2 = Heart Rate 142-161
Zone 3 = Heart Rate 163-171
You may use the exercise machine of your choice. However, weight-bearing options (running,
Elliptical, Stairmaster) are preferred when there is no injuries.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop essential flexibility to increase stride length.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Try to relax and loosen-up the muscle.
Hold each stretch for 45-60 seconds.
or
Pre-Season II – Phase 3 – Weeks 37-39
This phase is designed to enhance maximum power output specifically adapted gains to will directly transfer
to higher power output.
The major goals for this phase:
1.
2.
3.
4.
Increase joint mobility through an active warm-up
Build a solid base of upper body maximum strength and power
Increase standing core explosiveness
Further develop basic movement skills and develop multidirectional quickness first and second base
related
5. Build a base of anaerobic endurance
6. Improve the efficiency of the Phosphagen System
7. Improve starts and acceleration
8. Increase trunk rotation
9. Improve grip strength
10. Improve squatting mechanism
Weekly Schedule
Monday
MP
NMA
SPT1
IPT
CT
FTR
Tuesday
OFF
Wednesday
MP
NMA
SAQ
PT1
SST
EST
FTR
Legend
MP = Movement Preparation
NMA = Neuromuscular Activation
SPT1 = Strength and Power Training Day 1
SPT2 = Strength and Power Training Day 2
IPT = Injury Prevention Training
CT = Core Training
PT1 = Power Training 1
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
OFF
Friday
MP
NMA
SPT2
IPT
CT
FTR
Saturday
OFF
Sunday
OFF
Strength and Power Training Day #1
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION
™
Burpees
™
1 Leg Jump and
Stabilization
STRENGTH AND
POWER
TRAINING #1
1.
2A.
2B.
3A.
3B.
4A.
Squat to Front
Press
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
3/
Single
2/
Single
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Explosive
10
Controlled
Instructions
Reps or
Seconds
Tempo
2/
8, 6
Single
3/
6
Back Squat
Superset
3/
6
Speed Squats
Superset
DB Bent over
3/
6
row
Superset
Speed DB Bent
3/
Max in 15
over Row (45 to Superset seconds
55% of 1RM)
Romanian one
3/
6
302
302
301
302
101
202
Date
Date
leg deadlift
4B. 1 hand DB
Swings to
forward lunge
INJURY
PREVENTION
Superset
3/
Superset
Sets/Set
Type
6
Explosive
Instructions
Reps or
Seconds
Tempo
ƒ Wall Chair
(1 set at 45
degrees; 1 set
below 90
degrees) + DB
Hammer Curls
2/
Single
15 Reps
302
ƒ
Swiss Ball “Y”
10
201
ƒ
Swiss Ball “T”
10
202
ƒ
DB External
Rotation
Scapular
Push-up
Glute Bridge
1/
Single
1/
Single
2/
Single
1/
Single
1/
Single
1/
Single
15
202
10
Controlled
10
201
12
Controlled
ƒ
ƒ
ƒ
Swiss Ball
Neck Flexion
and Extension
CORE TRAINING
™
™
™
™
™
Swiss Ball 1
leg + Twists
DB Side to
Side Swing
Plate Sky
Scrapers
BB Standing
Lateral Twists
Swiss Ball
Wipers
FLEXIBILITY
TRAINING
™ All Exercises
Sets/Set
Type
3/
Single
3/
Single
3/
Single
3/
Single
3/
Single
Sets/Set
Type
1/
Single
Instructions
Reps or
Seconds
Tempo
10 reps
each side
12-15
202
12-15
202
10
202
12
Explosiveness
Date
202
Instructions
Reps or
Seconds
Tempo
45 secs
Date
Date
Strength and Power Training Day #2
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION
™
Burpees
™
1 Leg Jump and
Stabilization
STRENGTH AND
POWER
TRAINING #2
1.
BB Clean
Power Pull
2A. BB Romanian
Deadlift to BB
Shrugs
2B. BB Power
Clean
3A. Alternating DB
Press
3B. Speed Bench
(45 to 55% of
1RM)
4A. Bulgarian DB
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
3/
Single
2/
Single
Sets/Set
Type
2/
Single
3/
Superset
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Explosive
10
Controlled
Instructions
Reps or
Seconds
Tempo
8, 6
Explosive
6
302
3/
6
Superset
3/
6
Superset
3/
Max in 15
Superset seconds
3/
Date
6
301
302
101
202
Date
Date
Lunges
4B. BB Speed
Lunges (45 to
55% of 1RM)
INJURY
PREVENTION
Superset
3/
Superset
Sets/Set
Type
6
Explosive
Instructions
Reps or
Seconds
Tempo
ƒ Wall Chair
(1 set at 45
degrees; 1 set
below 90
degrees) + DB
Hammer Curls
2/
Single
15 Reps
302
ƒ
Swiss Ball “Y”
10
201
ƒ
Swiss Ball “T”
10
202
ƒ
DB External
Rotation
Scapular
Push-up
Glute Bridge
1/
Single
1/
Single
2/
Single
1/
Single
1/
Single
1/
Single
15
202
10
Controlled
10
201
12
Controlled
ƒ
ƒ
ƒ
Swiss Ball
Neck Flexion
and Extension
CORE TRAINING
™
™
™
™
™
Swiss ball 1
Leg + Twist
DB Side to
Side Swing
Plate Sky
Scrapers
BB Standing
Lateral Twists
DB Lunge
Crossover
FLEXIBILITY
TRAINING
™ All Exercises
Sets/Set
Type
3/
Single
3/
Single
3/
Single
3/
Single
3/
Single
Sets/Set
Type
1/
Single
Instructions
Reps or
Seconds
Tempo
10
202
12-15
202
12-15
202
10
202
12
202
Instructions
Reps or
Seconds
Tempo
45 secs
Date
Date
Date
SAQ and Power Training Day #1
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION
™
™
Med Ball
Burpees
1 Leg Jump and
Stabilization
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
3/
Single
2/
Single
SPEED, AGILITY
AND QUICKNESS
Sets/Set
Type
™
Striding
™
Sprinting
6/
Single
6/
Single
3/
Single
™
Scissors Jump
™
Box Skip
3/
Single
Single Leg
Diagonal Hop
Push-Up
3/
Single
6/
™
™
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Explosive
10
Controlled
Instructions
Reps or
Seconds
Tempo
5 secs
Explosive
and fast
5 secs
Fast and
controlled
6
Explosive,
(Each leg)
but
controlled
6
Explosive,
but
controlled
6
Fast and
controlled
8 secs
Explosive
Date
Date
™
position to
Reaction
Diamond
Explosive Cross
Over from
fielding position
Single
3/
Single
and fast
6 each
side
Fast and
controlled
Note: The amount of seconds per drill diminished for that phase. The reason is because we want you to tap
in your ATP-CP Phosphagen System (the main energy system used in softball; less than 10 seconds). What
will be important is that you give maximum effort for each x amount of seconds of work.
Energy System Training
Including in the SAQ Protocol
POWER
TRAINING #1
1. Box Jump
Squats
2. Push-Up position
to Acceleration
3. Alternating Step
Push-Ups
FLEXIBILITY
TRAINING
™ All Exercises
Sets/Set
Type
2/
Single
4/
Single
3/
Single
Sets/Set
Type
1/
Single
Instructions
Reps or
Seconds
Tempo
10
3-1-1
3 secs.
Explosive
4-7 each
side
2-1-2
Instructions
Reps or
Seconds
Tempo
45 secs
Date
Date
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Exercise
Hip Crossover
DWU 1
Scorpion
DWU 2
Iron Cross
DWU 9
Hand Walk
DWU 3, DWU 3.1
Inverted Hamstrings
DWU 4
Lateral Lunge
DWU 7
Diagrams
Backward Lunge and
Twists
DWU 5
Quad Stretch
DWU 6
Leg Cradle
DWU 11
Lunge and Twist
DWU 8
Skipping Rope
DWU10
NEUROMUSCULAR ACTIVATION
Goal: To active the connection between the nervous system and the muscles.
Exercise
Burpees without
Medicine Ball
NMA3, NMA3.1, NMA3.2
Diagrams
Exercise
1 Leg Jump and
Stabilize
NMA1, NMA1.1
Diagrams
STRENGTH AND POWER TRAINING – DAY 1 (SPT1)
Phase 3 – Maximum Strength and Explosive Strength
DAY 1
Goal: To improve maximum strength output.
Instructions:
‰ Rest 90-120 seconds between sets.
Exercise
Diagrams
Exercise
Squat to front Press
WBH6, WBH6.1,
WBH6.2
BB Back Squat
LEG8
Speed Squats
(45-55 % of 1RM)
LEG8
Bent Over DB Row
BAC2
Diagrams
Speed DB Bent Over
Row
BAC2
(45 to 55% of 1RM; Fast,
but controlled)
1 Hand DB Swing to
Forward Lunge
OLY12, OLY12.1
Romanian One Leg
Deadlift
LEG12
STRENGTH AND POWER TRAINING – DAY 2 (SPT2)
Phase 3 – Maximum Strength and Explosive Strength
DAY 2
Goal: To improve maximum strength output.
Instructions:
‰ Rest 90-120 seconds between sets.
Exercise
BB Clean Power Pull
Diagrams
Exercise
BB Romanian Deadlift to
BB Shrug
WHB7, WHB7.1,
WHB7.2
Diagrams
BB Power Clean
OLY1, OLY1.1, OLY1.2
Speed Bench Press
PEC9
(45 to 55% of 1RM; Fast,
but controlled)
BB Speed Lunge
LEG14
(45 to 55% of 1RM; Fast,
but controlled)
Alternating DB Press
PEC1
(on a regular bench)
DB Bulgarian Lunge
LEG
POWER TRAINING 1 (PT1)
Power Training
Goal: The goal of this phase is to improve a neuromuscular connection that will greatly transfer into your
softball movements. Also, a lot of exercises are executed with the goal to increase explosive strength in
movement such throwing, running and hitting. Explosive starts will be, as well, developed in this new power
training program.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
‰ No superset.
Exercise
Box Jump Squat
SAQ43, SAQ43.1,
Diagrams
Exercise
Push-Ups position to
Acceleration
SAQ45, SAQ45.1,
SAQ45.2
Diagrams
Alternating Step Pushups
PEC12, PEC12.1,
PECT12.2
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Exercise
Chair on wall
(1 set at 45 degrees; 1
set below 90 degrees)
WHB8, WHB8.2
Swiss Ball “Y”
IPT 1
Swiss Ball “T”
IPT 2
DB External Rotation
IPT 4
Scapular Push-up
IPT 5, IPT5.1
Glute Bridge
IPT 7
Diagrams
Swiss Ball Neck Flexion
and Extension
NEC 1, NEC2, NEC3
CORE TRAINING (CT)
Goal: To build core (abs, obliques, hips, low back) and low back stability and explosive power.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
Swiss Ball 1 leg + Twists
COR9
Plate Sky Scrapers
COR10, COR10.1
Diagrams
Exercise
DB Side to side Swing
C26
BB Standing Lateral
Twist
COR11, COR11.1,
COR11.2
Diagrams
Swiss Ball Wipers (w.
Explosiveness)
COR11, COR11.1,
COR11.2
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Multidirectional Quickness
Goal: The goal of this phase is to improve the neuromuscular connection and being quick on multidirectional
movement patterns. The integration of the push-up position on some of the exercise will help you improve
your starts. The combination of exercises such as the lateral shuffle and the crossover will enhance
movement execution on the field. As any situation can occur, it is important to keep in mind that multiple
actions can happen on one single play.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
Exercise
Diagrams
Exercise
Striding
SAQ19
Sprinting
SAQ14, SAQ14.1
Scissors Jump
OLY15, OLY15.1
Box Skip (bench)
SAQ40, SAQ40.1
Diagrams
Single Leg Diagonal
Hop
SAQ42, SAQ42.1
Explosive Cross Over
from fielding position
SAQ32, SAQ32.1
Push-ups position to
Reaction Diamond
SAQ47, SAQ47.1,
SAQ47.2, SAQ47.3
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Wiper
SST2
Hitting Overload /
Underload
SST10
Diagrams
Exercise
Hammer
SST1
Diagrams
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop essential flexibility to increase stride length.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Try to relax and loosen-up the muscle.
Hold 45-60 seconds.
or
Pre-Season II – Phase 4 – Weeks 40 – 42
This phase is designed to combine Maximum Strength, Speed-Strength and Reactive Work principles witch
will results in tremendous Explosive Strength output.
The major goals for this phase:
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
ƒ
Increase joint mobility through an active warm-up
Build and increase lower body explosiveness
Build and increase upper body explosiveness
Improve Starts and Acceleration
Increase Multi-Directional Quickness
Maximize anaerobic endurance (lactic and alactic)
Increase trunk rotation power
Increase standing core explosiveness
Improve upper and lower body explosiveness
Further develop basic movement skills and develop multidirectional quickness to outfielder.
Improve the efficiency of the Phosphagen System
Improve starts and acceleration
Improve shoulders strength and stability
Weekly Schedule
Monday
MP
NMA1
COMP1
IPT
CT
FTR
Tuesday
OFF
Wednesday
MP
NMA2
SAQ
EST
SST
FTR
Legend
MP = Movement Preparation
NMA1 = Neuromuscular Activation Day 1
NMA2 = Neuromuscular Activation Day 2
COMP1 = Complex Training Day 1
COMP2 = Complex Training Day 2
IPT = Injury Prevention Training
CT = Core Training
SAQ = Speed, Agility & Quickness Training
SST = Sport-Specific Training
EST = Energy Systems Training
FTR = Flexibility Training & Regeneration
Thursday
MP
NMA1
COMP2
IPT
CT
FTR
Friday
MP
NMA2
SAQ
EST
SST
FTR
Saturday
OFF
Sunday
MP
NMA1
COMP1
IPT
CT
FTR
Complex Training Day #1
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION 1
™
™
™
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
Burpees
2/
Single
1 Leg Jump
2 (1 set
Stabilization
on each
leg)/
Single
BB Power Clean
2/
to Front Squat to Single
Push Press
COMPLEX TRAINING
#1
1A. BB Overhead
Bulgarian Lunges
1B. Split Squat with
Oblique Med Ball
Twists
2A. Incline BB
Bench Press
2B. Smith Machine
Ballistic Bench
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
6
Explosive
Instructions
Reps or
Seconds
Tempo
3/
6
Superset
3/
16 (8
Superset each leg)
3/
Superset
3/
Superset
Date
302
Explosive
6
302
12
Explosive
Date
Date
Press
3A. BB Crossover
Step-Up
3B. Lateral Hop on
Step
4A. Semi Squat to
Standing Low Row
4B. One Hand
Cable Pull from
the Ground Up
INJURY
PREVENTION
ƒ
Swiss Ball “Y”
ƒ
Swiss Ball “T”
ƒ
Shoulder
Girdle Box
Glute Bridge
ƒ
ƒ
ƒ
ƒ
Swiss Ball
Neck Flexion
and Extension
Overhead
Squat in front
wall
Swiss Ball
Wall Circles
CORE TRAINING
3/
12 (6
302
Superset Each Leg)
3/
16 (8
Explosive
Superset each leg)
3/
6
302
Superset
3/
16 (8
Explosive
Superset each Arm)
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Instructions
Reps or
Seconds
Tempo
10
201
10
202
10
Controlled
10
201
12
Controlled
2/
Single
15
Controlled
1/
Single
12 each
arm
Controlled
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
™
DB Rotational
Push-Ups
2/
Single
10-12
reps
™
Softball Pulley
or Elastic
Swing
Med Ball
Scrapers to
Softball Swing
Squat to DB
Cross Punch
Med Ball
Rotational
Slam
2/
Single
24 (12 on
each side)
2/
Single
24 (12 on
each side)
2/
Single
2/
Single
16 (8 on
each side)
6-8
Explosive
™
™
™
Explosive
with good
form
Explosive
with good
form
Explosive
with good
form
Explosive
Date
Date
FLEXIBILITY
TRAINING
™ All Exercises
Sets/Set
Type
2/
Single
Instructions
Reps or
Seconds
Tempo
45 secs
Date
Complex Training Day #2
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION 1
™
™
™
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
Burpees
2/
Single
1 Leg Jump
2 (1 set
Stabilization
on each
leg)/
Single
BB Power Clean
2/
to Front Squat to Single
Push Press
COMPLEX TRAINING
#2
1A. BB Deadlift
1B. Depth Jump to
Quick Leap
2A. BB Bent Over
Row
2B. One Hand DB
Sets/Set
Type
3/
Superset
3/
Superset
3/
Superset
3/
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
6
Explosive
Instructions
Reps or
Seconds
Tempo
6
302
12
Explosive
6
302
16 (8
Explosive
Date
Date
Pull Over parallel
to ground
3A. One Leg Squat
to Lateral Raise
3B. Alternative
Jump on Step
4A. DB Bent Press
to Warrior Pose
4B. Karate Punch
toward floor with
pulley or elastic
INJURY
PREVENTION
ƒ
Swiss Ball “Y”
ƒ
Swiss Ball “T”
ƒ
Shoulder
Girdle Box
Glute Bridge
ƒ
ƒ
ƒ
ƒ
Swiss Ball
Neck Flexion
and Extension
Overhead
Squat in front
wall
Swiss Ball
Wall Circles
CORE TRAINING
Superset each Arm)
3/
12 (6
302
Superset each Leg)
3/
30 secs Explosive
Superset
3/
12 (6
302
Superset each arm)
3/
16 (8
Explosive
Superset each arm)
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Instructions
Reps or
Seconds
Tempo
10
201
10
202
10
Controlled
10
201
12
Controlled
2/
Single
15
Controlled
1/
Single
12 each
arm
Controlled
Sets/Set
Type
Instructions
Reps or
Seconds
Tempo
™
DB Rotational
Push-Ups
2/
Single
10-12
reps
™
Softball Pulley
or Elastic
Swing
Med Ball
Scrapers to
Softball Swing
Squat to DB
Cross Punch
Med Ball
Rotational
Slam
2/
Single
24 (12 on
each side)
2/
Single
24 (12 on
each side)
2/
Single
2/
Single
16 (8 on
each side)
6-8
Explosive
™
™
™
FLEXIBILITY
TRAINING
Sets/Set
Type
Date
Date
Explosive
with good
form
Explosive
with good
form
Explosive
with good
form
Explosive
Instructions
Reps or
Seconds
Tempo
Date
™ All Exercises
2/
Single
45 secs
Speed, Agility and Quickness (SAQ) and Energy Systems Day
MOVEMENT
PREPARATION
™
Hip Crossover
™
Scorpion
™
Iron Cross
™
Hand Walk
™
Inverted
Hamstring
Lateral Lunge
™
™
Backward Lunge
with a Twist
Walking Quad
Stretch
Leg Cradle
™
Lunge and Twist
™
Skipping rope
™
™
NEUROMUSCULAR
ACTIVATION 2
™
™
1 Leg Jump and
Stabilize
Burpees
Sets/Set
Type
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
1/
Single
Sets/Set
Type
2/
Single
2/
Single
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Controlled
8
Slow
8
Slow
8
Controlled
Date
2 minutes Controlled
Instructions
Reps or
Seconds
Tempo
8
Controlled
8
Controlled
Date
SPEED, AGILITY
AND QUICKNESS
Sets/Set
Type
Striding
6/
Single
10/
Single
4/
Single
™
™
™
™
™
™
™
™
Instructions
Reps or
Seconds
Tempo
Date
5 secs
Explosive
and fast
Sprinting
3 secs
Explosive
and fast
Box jump
12
Explosive
Multiple
and
Response
controlled
Double Scissors
4/
12 (6 each Explosive
Jump
Single
leg)
and
controlled
Box Skip
4/
12
Explosive,
Single
(6 each
but
leg)
controlled
4/
12 (6 each Explosive,
Single Leg
but
Single
leg; 3
Multiple Lateral
jumps + 1 controlled
Barrier Hop to
sprint = 1
Sprint
rep)
Outfielder and
4/
12
Explosive,
Triple jumps
Single
(6 each
but
side)
controlled
Outfielder Jump 4/Single 12 (One Explosive,
but
back and
from push-up
forth Run controlled
position to Open
in three
Stride first Step
directions
Acceleration
= 1 rep)
Note: The amount of seconds per drill diminished for that phase. The reason is because we want you to tap
in your ATP-CP Phosphagen System (the main energy system used in softball; less than 10 seconds). What
will be important is that you give maximum effort for each x amount of seconds of work.
ENERGY SYSTEMS TRAINING
Zone 1 = 3 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 2 = 1 minute
Zone 3 = 2 minutes
Zone 1 = 3 minutes
Total time: 29 minutes
Note: Choose one of the following cardiovascular equipment
ENERGY SYSTEMS
TRAINING
Treadmill
Elliptical
Stair Climber
Recumbent Bike
Zone 1
6
minutes
6
minutes
6
minutes
6
minutes
Instructions
Zone 2
Zone 3
8
Minutes
8
Minutes
8
Minutes
8
Minutes
16
Minutes
16
Minutes
16
Minutes
16
Minutes
Date and Final Heart Rate
SPORT SPECIFIC
TRAINING
™ Wiper
™ Hammer
™ Hitting Overload
/ Underload
FLEXIBILITY
TRAINING
™ All Exercises
Sets/Set
Type
2/
Single
2/
Single
3/
Single
Sets/Set
Type
2/
Single
Instructions
Reps or
Seconds
Tempo
20 secs
Fast
20 secs
Fast
10 secs
Explosive
Instructions
Reps or
Seconds
Tempo
45 secs
Date
Date
MOVEMENT PREPARATION (MP)
Goal: An active warm-up designed to increase core temperature and elongate muscles actively so that you
make long-term flexibility gains. It will improve your balance and proprioception, and it is the perfect formula to
build mobility, flexibility, stability, and strength.
Instructions:
‰ Perform all movements with minimal rest between sets/exercises.
Exercise
Diagrams
Exercise
Hip Crossover
DWU 1
Scorpion
DWU 2
Iron Cross
DWU 9
Hand Walk
DWU 3, DWU 3.1
Inverted Hamstrings
DWU 4
Lateral Lunge
DWU 7
Diagrams
Backward Lunge and
Twists
DWU 5
Quad Stretch
DWU 6
Lunge and Twist
DWU 8
Leg Cradle
DWU 11
Skipping Rope
DWU10
NEUROMUSCULAR ACTIVATION 1
Goal: To active the connection between the nervous system and the muscles.
Exercise
1 Leg Jump and
Stabilize
NMA1, NMA1.1
BB Power Clean to Front
Squat to Push Press
Diagrams
Exercise
Burpees with Medicine
Ball
NMA3, NMA3.1, NMA3.2
Diagrams
COMPLEX TRAINING – DAY 1 (COMP1)
Phase 4 – Maximum Strength and Power
DAY 1
Goal: To improve maximum strength output.
Instructions:
‰ Rest 180-210 seconds between sets of exercises.
‰ Rest 180-210 seconds between groups of exercises.
Exercise
Diagrams
DB Bulgarian Lunges
Incline BB Bench Press
Exercise
Split Squat with Oblique
Med Ball Twists
Smith Machine Ballistic
Bench Press
BB Crossover Step-Up
Lateral Hop on Step
Semi Squat to Standing
Low Row
One Hand Cable Pull
from the Ground Up
COMPLEX TRAINING – DAY 2 (COMP2)
Diagrams
Phase 4 – Maximum Strength and Power
DAY 1
Goal: To improve maximum strength output.
Instructions:
‰ Rest 180-210 seconds between sets of exercises.
‰ Rest 180-210 seconds between groups of exercises.
Goal: To active the connection between the nervous system and the muscles as well as mastering key power
production exercises.
Exercise
Dead Lift
BB Bent Over Row
Diagrams
Exercise
Depth Jump to Quick
Leap
One Hand DB Pull Over
parallel to ground
Diagrams
One Leg Squat to
Lateral Raise
DB Bent Press to
Warrior Pose
Alternative Jump on Step
Karate Punch toward
floor with pulley or elastic
INJURY PREVENTION TRAINING (IPT)
Goal: To prevent injuries by strengthening often weak and neglected muscles
Instructions:
‰ Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and
using good technique.
Exercise
Diagrams
Exercise
Swiss Ball “Y”
IPT 1
Swiss Ball “T”
IPT 2
Shoulder Girdle Box
Glute Bridge
IPT 7
Diagrams
Swiss Ball Neck Flexion
and Extension
NEC 1, NEC2, NEC3
Swiss Ball Wall Circles
Overhead squat in front
of a wall
WHB5, WHB5.1
CORE TRAINING (CT)
Goal: To build core Explosiveness that will greatly transfer to softball action on the field.
Instructions:
‰ Focus on proper form ALL the time.
‰ Try to engage your deep abdominal muscles by pulling your abs “in”. In every exercise, try to draw
(suck in) your belly button toward your spine.
Exercise
DB Rotational Push-Ups
Med Ball Scrapers to
Softball Swing
Med Ball Rotational
Slam
Diagrams
Exercise
Softball Pulley or Elastic
Swing
Squat to DB Cross
Punch
Diagrams
NEUROMUSCULAR ACTIVATION 2
Goal: To active the connection between the nervous system and the muscles.
Exercise
1 Leg Jump and
Stabilize
NMA1, NMA1.1
Diagrams
Exercise
Burpees with Medicine
Ball
NMA3, NMA3.1, NMA3.2
Diagrams
SPEED, AGILITY, QUICKNESS (SAQ) TRAINING
Neuromuscular Activation
Goal: The goal of this phase is to improve the neuromuscular connection. Each time a movement occurs it is
driven by a neurological impulse. Each time this is initiated, the speed and efficiency at which the subsequent
movement occurs is increased. By turning on the nervous system, we allow you to become better connected,
creating a more efficient system of movement.
Instructions:
‰ Focus on proper form ALL the time.
‰ Keep a strong focus on good form
Exercise
Diagrams
Exercise
Striding
Sprinting
Box jump Multiple
Response
Double Scissors Jump
Box Skip
Single Leg Multiple
Lateral Barrier Hop to
Sprint
Outfielder Triple jumps
Outfielder Jump from
push-up position to
Open Stride first Step
Acceleration
Diagrams
SPORT-SPECIFIC TRAINING (SST)
Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills.
Position Players
Exercise
Wiper
SST2
Hitting Overload /
Underload
SST10
Diagrams
Exercise
Hammer
SST1
Diagrams
ENERGY SYSTEMS TRAINING (EST)
Period 3/Phase 4 – Anaerobic Endurance
Goal: To improve the endurance of the anaerobic system (anaerobic lactic system)
Instructions:
‰ The prescription will require you to stay within a specific zone of a prescribed amount of time. Keep in
mind that Target Heart Rates are estimations.
o
o
o
‰
Zone 1 = Heart Rate 133-142
Zone 2 = Heart Rate 142-165
Zone 3 = Heart Rate 165-175
You may use the exercise machine of your choice. However, weight-bearing options (running,
Elliptical, Stairmaster) are preferred when there is no injuries.
Note: There is a culture in baseball and softball of doing a lot of running to build endurance. While a base of
aerobic endurance is important to build the other energy systems, improve recovery rate, develop a better
work capacity (being able to sustain a high volume of work), there is no need to overdo it. Too much aerobic
endurance training can actually be detrimental to the development of strength, power, speed, agility and
quickness. The overall program will be designed to build a good base of aerobic endurance early and then will
focus on maintaining it through the training of other physical qualities.
FLEXIBILITY TRAINING & REGENERATION
Days per week: Can be done anytime.
Goal: To develop essential flexibility to increase stride length.
Instructions: Only stretch to a mild point of tension. Breathe deeply. Try to relax and loosen-up the muscle.
Hold 45-60 seconds.
or
IN-SEASON
WEEKS 42-52
Performance Column
In-Season - Maintenance Phase 1 – Weeks 42-47
Do the movement preparation section first for 5 min.
Workout
A – Power Cleans to Push Press
2 x 6-8 (do 1-2 warm-up sets before)
B1 – BB Deadlifts
B2 – BB Squat Jumps
2 x 6-8
2 x 8-10
C1 – DB Press
C2 – Push-ups with claps
2 x 8-10
2 x max
D1 – DB Bent-over Rows
D2 – Lateral Bounds
2 x 8-10
2 x 8-10
E1 – CG Push-ups
E 2 – Ravers**
1 x max
1 x 20
F1 – Plate Skyscraper
F2 – DB Swings (up and down)
2 x 10-12
2 x 10-12
Cool Down - 3-5 key stretches for 45 seconds each.
Ravers
DB Swings
For other photos, consult previous programs or check the exercise database.
Performance Column
Transition II – Week 30
Transition Circuit
Instructions:
™
™
™
™
Complete twice during the week.
Do the movement preparation section first for 5 min.
Do the following circuit twice. In other words, do one set of each exercise and do it all over again.
Finish with a light stretching session.
1 x max
1 x 7 (each side)
1 x 10-15
1 x 5 (each side)
1 x 20
1 x 20 (each leg)
Stretching (to do after the two circuits) – Hold each one for 45-60 seconds.
1 x 10 (each side)
1 x 10-12
1x 15 (each leg)
COMPLEMENTARY WORKOUTS
“ON THE ROAD” PROGRAM
Note: If you cannot access a facility on the day you are supposed to do your workout, you can use this one
instead. Do your regular warm-up and stretching exercises. If you have access to a ball or some free
weights, you are welcome to modify the exercises a bit to them more challenging. If you have any
questions, email me or call me and I will be more than happy to assist you.
3 x 10-15 each
2 x 10-15 each
2 x 20
2 x 30 sec each
3 x 15-25
2 x 10-12 each
3 x 10-20
2 x 15 each
2 x 10-15
2 x 60 secs
2 x 25-30
Injury Prevention Workout
Fundamental Movement Skills
9 20 seconds each.
1. Lateral Cross-Over Land and Hold and Lateral Cross-Over (narrow)
2. Shuffle Lateral 3 x each way
1
Strengthening Exercises
2
1 x 15 each leg
1 x 15
1 x 15 (each leg)
1 x 10 (each leg)
1 x 15
1 x 12-15
Push-ups with arm straight
1 x 15 (each leg)
1 x 20
Stretching
9 Gentle light tension
9 45 seconds per stretch
1 x 12-15
1 x 1 min
1 x 15
1 x 15-20
Daily Log
Food
Date:
Breakfast
Snack
Lunch
Snack
Dinner
Things that got in
the way of my
routine
Ideas to keep
this from
happening again
Exercise
Lbs/Reps Lbs/Reps
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Aerobic
Date:
Exercise
Notes
Lbs/Reps
/
/
/
/
/
/
/
/
Other
activities:
Type:
Minutes:
Heart Rate:
Notes:
Food
Date:
Breakfast
Snack
Lunch
Snack
Dinner
Things that got in
the way of my
routine
Ideas to keep
this from
happening again
Exercise
Lbs/Reps Lbs/Reps
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Aerobic
Date:
Exercise
Type:
Minutes:
Heart Rate:
Notes:
Exercise
Lbs/Reps
/
/
/
/
/
/
/
/
Details:
Lbs/Reps
/
/
/
/
/
/
/
/
Lbs/Reps
/
/
/
/
/
/
/
/
Sleep:
Mood:
Attitude:
Focus:
Notes
Lbs/Reps
/
/
/
/
/
/
/
/
Exercise
Other
activities:
Sleep:
Mood:
Attitude:
Focus:
Lbs/Reps
/
/
/
/
/
/
/
/
Details:
Lbs/Reps
/
/
/
/
/
/
/
/
Lbs/Reps
/
/
/
/
/
/
/
/
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