Ultimate 52week Superstar Softball Training System has an exceptional combination of softball...

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.

Graduate Studies (doctoral-level) in Education (sports psychology, sports pedagogy), McGill University

Masters of Human Kinetics (MHK), (Coaching Sciences), University of British Columbia

Bachelor of Sciences, (Physical Education), University of Montreal

Diploma in High Performance Coaching, National Coaching Institute - Vancouver, BC

CPCA – Chartered Professional Coach (ChPC)

NSCA Certified Strength and Conditioning Specialist (CSCS)

CAN-FIT-PRO / Twist Conditioning Inc. – Master Coach (Sports Conditioning Specialist Certification)

CWF - Level 1 Weightlifting Coach

NCCP – Certified Level IV Softball Coach

Red Cross – First Aid and CPR Instructor

CPMDQ – Naturotherapist / Kinesiologist

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).

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

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 post-season workout twice a week. Fundamental Movement Skills

20 seconds each.

1. Lateral Cross-Over Land and Hold and Lateral Cross-Over (narrow) 2. Shuffle Lateral 3 x each way

1 2 Strengthening Exercises

1 x 15 each leg 1 x 15 1 x 15

1 x 15 (each leg) 1 x 10 (each leg) 1 x 12-15

Push-ups with arm straight

1 x 15 (each leg) 1 x 12-15 1 x 15

1 x 20 1 x 1 min 1 x 15-20 Stretching

Gentle light tension 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:

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 Tuesday Wednesday Thursday Friday Saturday Sunday MP ST IPT CT

FTR

MP SAQ EST SST

MP ST IPT CT

FTR

OFF MP SAQ EST SST

MP ST IPT CT

FTR

OFF

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

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 Tempo

Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted

Hamstring Single 1 8 Each Controlled

Lateral Lunge Single 1 6 Each Controlled Backward Lunge

with a Twist Single 1 6 Each Controlled

Walking Quad Stretch

Single 1 6 Each Slow

Leg Cradle Single 1 6 Each 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

Alternated DB Press

Superset 2 12 Each 202

1B. Swiss Ball Leg Curls

Superset 2 15 201

2A. 1-arm, 1-leg DB Row


2B. Swiss Ball Stationary Lunge


3. Single Leg Contra Lateral Deadlift

Single 2 12 Each 201

4. Single leg Alternated DB Shoulder Press


5A. Swiss Ball Reverse Hyper on Bench

Superset 2 15 201

5B. Swiss Ball Push-up

Superset 2 12-15 202

6A. DB Wrist Flexion Superset 2 15 Each 101 6B. DB Wrist

Extension Superset 2 15 Each 101

INJURY PREVENTION TRAINING Note: Perform all exercises with minimal rest between exercises. Exercises Set Type Sets Reps Units Tempo

Swiss Ball “Y” Single 1 10 Each Controlled Swiss Ball “T” Single 1 10 Each Controlled DB External

Rotation Single 2 15 Each Controlled

Scapular Push-up

Single 1 10 Controlled

Glute Bridge Single 1 10 Controlled Hip Adductors Single 1 12 Each Controlled Hip Abductors Single 1 12 Each Controlled

CORE TRAINING Note: Rest 30 seconds between sets.

Exercises Set Type Sets Reps Units Tempo Side Bridge Single 1 30 secs Each Front Bridge Single 2 60 secs Jacknives Single 2 15 202 Lateral Roll Single 1 6 x 3 secs Each Hip Trusts Single 2 20 101

FLEXIBILITY TRAINING & REGENERATION Note: Exercises Set Type Sets Reps Units Tempo

Straight Leg Hamstring

Single 1 8 x 2 secs Each

Straight Leg Calf Single 1 8 x 2 secs Each IT Band/ Glute Single 1 8 x 2 secs Each Adductors Single 1 8 x 2 secs Each Quad/Hip Single 1 8 x 2 secs Each Reach, Roll, and

Lift Single 1 8 x 2 secs

Inverted Hyperextension

Single 1 30 seconds

DAILY ROUTINE Phase: 1 Week: 5-7 Days: Tuesdays / Fridays Notes / Comments MOVEMENT PREPARATION Note: Perform all movements with minimal rest between sets/exercises. Exercises Set Type Sets Reps Units Tempo

Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted






Leg Cradle Single 1 6 Each Slow SPEED, QUICKNESS, & AGILITY TRAINING Note: Take full recovery between sets/exercises to ensure high quality of movement. Exercises Set Type Sets Reps Units Tempo

Seated Arm Action

Single 2 8 Seconds Fast

Open Stride Single 2 10 Each Controlled Lateral Shuffle Single 2 15 Seconds Controlled Narrow Cross-

Over Single 2 15 Seconds Controlled

Cross-over and Stabilize

Single 2 8 Each Controlled

Drop Step Single 2 8 Each Controlled Wall Pushing Single 2 20 Seconds Controlled Mini-Skips Single 2 10 Sec Controlled “Out-of-the-box” Single 2 8 Fast

SPORT-SPECIFIC TRAINING Note: Exercises Set Type Sets Reps Units Tempo Wiper Single 1 10 Each Slow Hammer Single 1 10 Each Slow Ax Drill I Single 1 10 Each Controlled Ax Drill 2 Single 1 10 Each Controlled ENERGY SYSTEMS TRAINING Zone 1 = 2 minutes Zone 2 = 16 minutes Zone 1 = 2 minutes Total time: 20 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

• 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.

Scorpion

• 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.

Hand Walk

• 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

• 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.

Lateral Lunge

• 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

• 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

• 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


Swiss Ball Alternated DB Press

• 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.

Swiss Ball Leg Curls

• 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.

1-arm, 1-leg DB Row

• 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

• 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).

Single Leg Contra Lateral Deadlift

• 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.

Single leg Alternated DB Shoulder Press

• 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.

Swiss Ball Reverse Hyper on Bench

• 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

• 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.

DB Wrist Flexion • 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.

DB Wrist Extension • 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.


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”

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

Swiss Ball “T”

• 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

DB External Rotation

• 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.

Scapular Push-up

• 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

• 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.

Hip Adductors

• 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.

Hip Abductors

• 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


Side Bridge

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.

Front Bridge

• 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.

Jacknives

• 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.

Lateral Roll

• 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.

Hip Trusts

• 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


Seated Arm Action

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.

Open Stride

• 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.

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

• 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.

Drop Step

• 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.

Wall Pushing

• 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.

Mini-Skips

• 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


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.

Ax Drill I

• 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 non-stop for the prescribed number of repetitions.

• You may use a heavier bat than usual for that exercise.

Ax Drill II


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



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.

Straight Leg Calf

• 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.

IT Band/ Glute

• 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

• 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.

Quad/Hip

• 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.

Reach, Roll, and Lift

• 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:

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 Tuesday Wednesday Thursday Friday Saturday Sunday MP PT

ST #1 IPT CT

FTR

MP SAQ EST SST SVT

MP ST #2

IPT CT

FTR

OFF MP SAQ EST SST SVT

MP PT

ST #1 IPT CT

FTR

OFF


DAILY ROUTINE Off-Season – Phase 2 Weeks: 8-10 Days: Monday / Saturday Notes / Comments MOVEMENT PREPARATION Note: Perform all movements with minimal rest between sets/exercises. Exercises Set Type Sets Reps Units Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted






Leg Cradle Single 1 6 Each Slow Lunge and Twist Single 1 6 Each Controlled

POWER TRAINING Note: Perform the exercise explosively. Rest 1-2 minutes between sets. Exercises Set Type Sets Reps Units Tempo BB Push Press Single 2 6 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 1A. Deadlifts Superset 2 8 201 1B. Bent Over DB

Rows Superset 2 8 202

2. Swiss Ball DB 1-arm Push-Through

Single 2 8 Each 202

3. Single Leg Squat

Single 2 6-10 Controlled

4. Swiss Ball 1-leg hamstrings curls

Single 2 10-12 Each 201

5A. Push-ups (feet on the ball)

Superset 2 8-12 Controlled

5B. Split DB Curl-to-Press

Superset 2 10 303

6A. Swiss Ball DB Pullover Extension

Superset 2 10 303

6B. Power Web Grip Superset 2 15 Slow 7A. DB Wrist Flexion Superset 2 12 201 7B. DB Wrist

Extension Superset 2 12 201

INJURY PREVENTION TRAINING

Note: Perform all exercises with minimal rest between exercises. Exercises Set Type Sets Reps Units Tempo



Scapular Push-up


Glute Bridge Single 1 10 Controlled Swiss Ball

Neck Flexion and Extension



Exercises Set Type Sets Reps Units Tempo Star Bridge Single 1 45 secs Each Open Bridge Single 2 8 Each 201 Jackknives Single 2 20 202 Wipers Single 1 10 Each 202 Hip Thrusts Single 2 35 101




Straight Leg Calf


IT Band/ Glute Single 1 8 x 2 secs Each Adductors Single 1 8 x 2 secs Each Quad/Hip Single 1 8 x 2 secs Each Reach, Roll,

and Lift Single 1 8 x 2 secs


Single 1 30 seconds

Foam Massage – Hamstring

Single 1 8 Each

Foam Massage - Back

Single 1 8

Foam Massage – IT Band

Single 1 8 Each

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







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 Jump

Single 2 12 Fast and controlled

Foot Switches Single 2 20 seconds Fast 1 Leg Over the

Line Single 2 15 seconds Each Fast

Narrow Cross-Over

Single 2 20 seconds Fast



“Get-out-of-there”

Single 2 8 Explosive

“Out-of-the-box” Single 2 8 Explosive SPORT-SPECIFIC TRAINING Note: Exercises Set Type Sets Reps Units Tempo

Wiper Single 1 15 Each Slow Hammer Single 1 15 Each Slow Ax Drill 3 Single 1 12 Each Controlled Ax Drill 4 Single 1 12 Each Controlled Hitting Overload

/ Underload Single 3 10 Explosive

Pitching Overload / Underload (Pitchers)

Single 2-3 8 Explosive

SPORTS VISION TRAINING

Note: Exercises Set Type Sets Reps Units Tempo

Near-Far Eye Jumps

Single 1 30

Bat Balancing 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

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







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

Press Superset 2 8 202

2B. Back Squat Superset 2 8 202 3. Reverse Pull-

Ups Single 2 maximum 212

4A. Romanian Deadlift

Superset 2 8 202

4B. Front BB Military Press

Superset 2 8 201

5. Cross-Over Step-Ups


6. Close Grip Push-ups

Single 2 maximum 201

7A. DB Wrist Flexion Superset 2 12 201 7B. DB Wrist

Extension Superset 2 12 201




Scapular Push-up


Glute Bridge Single 1 10 Controlled

Swiss Ball Neck Flexion and Extension



Exercises Set Type Sets Reps Units Tempo Star Bridge Single 1 45 secs Each Open Bridge Single 2 8 Each 201 Jackknives Single 2 20 202 Wipers Single 1 10 Each 202 Hip Thrusts Single 2 35 101




Straight Leg Calf





Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each



Exercise


Hip Crossover




Scorpion




Hand Walk




Inverted Hamstring




Lateral Lunge












Leg Cradle




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.

STRENGTH TRAINING (ST) Phase 2 – Functional Strength

DAY 1

Goal: To build a base of functional strength. Instructions:


Exercise


Deadlifts

• 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.

Swiss Ball DB 1-arm Push-Through

• 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

• 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.

Bent Over DB Rows

• 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 1-leg hamstrings curls

• 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

• 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.

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.





DAY 2

Exercise


Hang Cleans

• 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.

Swiss Ball DB Press

• 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.

Back Squat

• 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.


• 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.

Reverse Pull-Ups

• 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

• 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.

Front BB Military Press

• 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.

Cross-Over Step-Ups

• 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

• 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.










Swiss Ball “Y”



Swiss Ball “T”






Scapular Push-up



Glute Bridge





• 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:



Exercise


Star Bridge


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


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.

Jackknives




Swiss Ball Wipers

• 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.

Hip Trusts




POWER TRAINING (PT) Goal: To build a base of explosive strength. Instructions:

Focus on proper form ALL the time. Rest 60-90 seconds

Exercise


BB Push Press

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


2 Foot Lateral Jump

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.

Foot Switches

• 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

• 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.

Narrow Cross-Over








“Get-out-of-there” *Three-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


• Think “you’re going!”







SPORT-SPECIFIC TRAINING (SST) Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills. Position Players

Exercise


Wiper


Hammer



Ax Drill 3 (Top Hand)

• 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.

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.

Hitting Overload / Underload

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. 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

Pitchers

Pitching Overload / Underload

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.)

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:

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


Near-Far Eye Jumps

Purpose: To change focus quickly and accurately from a near point to a far point. • 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.

Bat Balancing

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.


Phase 2 – Aenaerobic Endurance Goal: To improve the endurance of the anaerobic system (anaerobic lactic system) Instructions:



You may use the exercise machine of your choice. However, weight-bearing options (running, Elliptical, Stairmaster) are preferred when there is no injuries.



Exercise







Straight Leg Calf




IT Band/ Glute





Adductors




Quad/Hip











Foam Massage - Hamstring

• 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.


• 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.

Foam Massage – Back

• 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:

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 Tuesday Wednesday Thursday Friday Saturday Sunday MP

PT #1 ST #1

IPT CT

FTR

MP SAQ EST SST SVT

MP PT #2 ST #2

CT FTR

OFF

MP PT #1 ST #1

IPT CT

FTR

MP SAQ EST SST SVT

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







POWER TRAINING #1 Note: Perform the exercise explosively. Rest 1-2 minutes between sets. Exercises Set Type Sets Reps Units Tempo Med Ball Squats

Jumps Single 2 6 Explosive

BB Power Cleans Single 3 6 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

Press Single 3 8 201

3. BB Romanian Deadlift

Single 3 8 301

4. Chin-ups (assisted if necessary)

Single 3 4-8 201

5. Dips (assisted if necessary)

Single 3 4-8 201

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 Units Tempo

Swiss Ball “Y” Single 1 10 Each Controlled Swiss Ball “T” Single 1 10 Each Controlled Standing DB Single 2 15 Each Controlled

External Rotation

Scapular Push-up






Exercises Set Type Sets Reps Units Tempo SB Prone

Plank Twists Single 2 6-8 Each Controlled

SB Wipers Single 2 12 Controlled Plate Sky

Scrapers Single 1 12 Explosive

BB Standing Lateral Twists


SB Weighted Crunches

Single 2 8-10 201




Straight Leg Calf





Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8 Each


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







SPEED, QUICKNESS, & AGILITY TRAINING Note:

For sprinting, striding, high knees and heel kicks, take 30 seconds between sets. Rest for a 60-90 seconds between sets and exercises.

Exercises Set Type Sets Reps Units Tempo

1 Leg Jump and Stabilize


Lateral Bounds and Hold


Lateral Dynamic Bounds (Zig-Zag Bounds)

Single 1 15 Quick but with good

form Sprinting Single 2 10 secs Fast with

good form Striding Single 2 10 secs Fast with

good form High Knees Single 1 10 secs Fast Heel Kicks Single 1 10 secs Fast 2 Downs and 1

Back Single 2 20 secs Quick

Quick Feet Independant

Single 2 20 secs Quick

1 leg Zig-Zag Hops


SPORT-SPECIFIC TRAINING

Note: Exercises Set Type Sets Reps Units Tempo

Wiper Single 1 15 Each Slow Hammer Single 1 15 Each Slow Top Hand

Contact Point Single 1 15 Each Slow

Bottom Hand Contact Point




SPORTS VISION TRAINING Note: Exercises Set Type Sets Reps Units Tempo

Near-Far Eye Jumps

Single 1 30

Slow Pursuits Single Work on it for 2 minutes

ENERGY SYSTEMS TRAINING Anaerobic Alactic Training is included in the SAQ protocol.

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







POWER TRAINING #2 Note: Perform the exercise explosively. Rest 1-2 minutes between sets. Exercises Set Type Sets Reps Units Tempo 1 Leg Jump and

Stabilize Single 1 8 Each Controlled

BB Push Press Single 3 8 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

Set-ups Single 3 8 202

2. Swiss Ball One-foot Push-up

Single 3 max 201

3. BB Overhead Lunges

Single 3 8 Each 201

4. One Hand Cable Reach and Pull

Single 3 8 Each 211

5. BB One-leg Deadlift

Single 3 8 Each 202

6. BB Close Grip Bench Press

Single 3 10 201

7A. DB Wrist Flexion Single 2 15 201 7B. DB Wrist

Extension Single 2 15 201


Swiss Ball “Y” Single 1 10 Each Controlled Swiss Ball “T” Single 1 10 Each Controlled DB Standing

External Rotation


Scapular Push-up







Plank Twists Single 2 8-10 Each Controlled

SB Wipers Single 2 12 Controlled Plate Sky

Scrapers Single 1 14 Explosive




Single 2 8-10 201




Straight Leg Calf





Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each



Exercise


Hip Crossover




Scorpion




Hand Walk




Inverted Hamstring




Lateral Lunge












Leg Cradle




STRENGTH TRAINING (ST) Phase 3 – Maximum Strength

DAY 1

Goal: To build maximum strength. Instructions:


Exercise


Back Squat







DB Incline Press

• 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

• 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.

Chin-up (assisted if necessary)

• 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)

• 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.

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.

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.

DAY 2

Exercise


BB Cross-Over Step-Ups

• 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.

SB One-foot Push-Up

• 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.


BB Overhead Lunges

• 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.


• Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.

One-hand Cable Reach and Pull

• 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.

Single Leg BB Deadlift

• 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

• 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.

DB Wrist Flexion

• 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.


DB Wrist Extension

• 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.





Swiss Ball “Y”



Swiss Ball “T”



DB Standing External Rotation

• 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.

Scapular Push-up



Glute Bridge










CORE TRAINING (CT) Goal: To build core (abs, obliques, hips, low back) and low back functional strength. Instructions:



Exercise


SB Prone Plank Twists

• 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.

Swiss Ball Wipers

• 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

• 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.


• 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


Med Ball Squats Jumps

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.

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”.




DAY 2 Exercise



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.

BB Push Press







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:


Exercise



• 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

• 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.





• 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






• 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.

High Knees

• 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.

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.

Quick Feet Independant

• 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).

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.


Exercise


Wiper


Hammer



Top Hand Contact Point

• 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.

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.




Exercise


Near-Far Eye Jumps

Purpose: To change focus quickly and accurately from a near point to a far point.

• 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


Slow Pursuits

Purpose: To train the eye to follow an object accurately and smoothly. This is an excellent warm-up 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.


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.


Exercise







Straight Leg Calf




IT Band/ Glute





Adductors




Quad/Hip














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:

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 Tuesday Wednesday Thursday Friday Saturday Sunday

MP PT#2 CT IPT FTR

MP SAQ EST SST SVT FTR

MP PT#1

ST CT IPT

OFF MP PT#2 CT IPT FTR


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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







POWER TRAINING #2 Note: Perform the exercise explosively. Rest 1-2 minutes between sets. Exercises Set Type Sets Reps Units Tempo



Ravers Single 2 15 Explosive BB Push Press Single 3 8 Explosive

Counter Movement Vertical Jumps


45 degree Squats to Forward Press (with

Olympic Bar) (Perform

Explosively)


DB Box Squats Single 2 8 Explosive One-hand Cable Reach and Pull

(Perform explosively)


Single Leg Hip Extension on Ball




Plank Twists Single Single 2 6-8 Each

DB Lunges Cross-Overs

Single Single 2 18 Each

Plate Sky Scrapers

Single Single 2 15


Single Single 2 25

SB Prayers on toes

Single Single 1 20


Upper Back (fixed bar)

Single 1 45-60 secs Each

Cobra Single 1 45-60 secs Calf Stretch

(against wall) Single 1 45-60 secs Each

Letter T stretch Single 1 45-60 secs Each Standing Quad

Stretch Single 1 45-60 secs Each

Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







POWER TRAINING #1 Note: Perform the exercise explosively. Rest 1-2 minutes between sets. Exercises Set Type Sets Reps Units Tempo Med Ball Squats

Jumps Single 2 8 Explosive

Med Ball Swings Single 2 15 Explosive BB Power Cleans Single 2 6 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

Press Single 3 8 201

3. Suitcase Deadlift Single 3 8 301 4. Chin-ups

(assisted if necessary)

Single 3 4-8 201

5. BB Walking Lunges

Single 3 8 Each


Single 3 4-8 201

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 Units Tempo Swiss Ball “Y” Single 1 10 Each Controlled Swiss Ball “T” Single 1 10 Each Controlled Standing DB

External Rotation


Scapular Push-up






Plank Twists Single Single 2 6-8 Controlled

DB Lunges Cross-Overs

Single Single 2 18 Fast but controlled

Plate Sky Scrapers

Single Single 2 15 Explosive


Single Single 2 25 Controlled

SB Prayers on Toes

Single Single 1 20 101

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 Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted








For sprinting, striding, high knees and heel kicks, take 30 seconds between sets. Rest for a 60-90 seconds between sets and exercises.







Single 2 20 Quick but with good

form Triple Jumps Single 1 6 Explosive Sprinting Single 6-8 6 secs Max speed;

focus on acceleration

Striding Single 6 6 secs Fast with good form

2-feet Maze Drill with Hurdles


1-foot Lateral with Hurdles


T-Drill with cones


SPORT-SPECIFIC TRAINING Note: Exercises Set Type Sets Reps Units Tempo

Wiper Single 1 15 Each Slow Hammer Single 1 15 Each Slow Hitting Overload



Near-Far Eye Jumps

Single 1 30


ENERGY SYSTEMS TRAINING Anaerobic Alactic Training is included in the SAQ protocol. FLEXIBILITY TRAINING & REGENERATION Note: Exercises Set Type Sets Reps Units Tempo







Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each



Exercise


Hip Crossover




Scorpion




Hand Walk




Inverted Hamstring




Lateral Lunge












Leg Cradle




STRENGTH TRAINING (ST) Phase 4 – Conversion to Power

DAY 1

Goal: To maintain maximum Strength Instructions:


Exercise


Back Squat







DB Incline Press




Suitcase Deadlift

• 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.

Chin-up (assisted if necessary)






Walking Lunges

• 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






Reverse BB Curls





Plate Walk







Swiss Ball “Y”



Swiss Ball “T”








Scapular Push-up



CORE TRAINING (CT) Goal: To build core (abs, obliques, hips, low back) and low back functional strength. Instructions:



Exercise



• 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.





DB Lunge Cross-Over

• 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

Plate Sky Scrapers

• 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 Prayer on Toes

• 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.

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

• 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.

Med Ball Swings

• 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






DAY 2

Exercise



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.

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.

BB Push Press







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.

45 degree Squats to Forward Press (with

Olympic Bar)

(Perform Explosively)

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)

DB Box Squats

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.

One-hand Cable Reach and Pull

(Perform explosively)

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.

Single Leg Hip Extension on Ball

(Perform Explosively)

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.


Rapid Excitation

Goal: The goal of this phase is to improve speed and quickness. Instructions:


Exercise



• 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











Triple Jump

• 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







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.

2 Feet Maze Drill with hurdles

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. 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 Foot Lateral Hop with hurdles

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.

T-Drill with Cones

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.


Exercise


Wiper


Hammer






Exercise


Near-Far Eye Jumps




Slow Pursuits








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


Upper Back (fixed to a bar)

• 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.

Cobra

• 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.

Calf Stretch (push against the wall)

• 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.

Letter T Stretch (Low back stretch with

leg across)





Standing Quad Stretch

• 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

• 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 – Quad

• 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 5 (each side) 1 x 10 (each side)

1 x 7 (each side) 1 x 20 1 x 10-12

1 x 10-15 1 x 20 (each leg) 1x 15 (each leg)

Stretching (to do after the two circuits) – Hold each one for 45-60 seconds.

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:

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 Tuesday Wednesday Thursday Friday Saturday Sunday MP ST IPT CT

FTR

MP SAQ EST SST

MP ST IPT CT

FTR

OFF MP ST IPT CT

FTR

MP SAQ EST SST

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 Tempo

Hip Crossover


Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted


Lateral Lunge






Leg Cradle Single 1 6 Each Slow Lunge and

Twist Single 1 6 Each 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

Alternated DB Press


1B. 1-Leg Swiss Ball Leg Curls

Superset 3 10 201

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

Superset 2 15 201

4B. Swiss Ball Push-up

Superset 2 12-15 202

5. Power Web Single 2 2 minutes (vary grip)

Each


Swiss Ball “Y”


Swiss Ball “T”




Scapular Push-up



Exercises Set Type Sets Reps Units Tempo Side Bridge Single 1 45 secs Each Front Bridge Single 2 60 secs Jacknives Single 2 25 202 Lateral Roll Single 1 6 x 3 secs Each Hip Trusts Single 2 20 101






Letter T stretch




Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each

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 Tempo

Hip Crossover




Lateral Lunge









Open Stride Single 2 12 Each Controlled Lateral

Shuffle Single 2 20 Seconds Controlled

Narrow Cross-Over

Single 2 20 Seconds Controlled



Drop Step Single 2 10 Each Controlled Mini-Skips Single 2 10 Sec Controlled “Out-of-the-

box” Single 2 8 Fast

Sprinting Single 6-8 6 secs Max speed; focus on

acceleration SPORT-SPECIFIC TRAINING Note: Exercises Set Type Sets Reps Units Tempo

Wiper Single 1 15 Each Slow Hammer Single 1 15 Each Slow Ax Drill I Single 1 15 Each Controlled Hitting

Overload / Underload


ENERGY SYSTEMS TRAINING Zone 1 = 3 minutes Zone 2 = 24-34 minutes Zone 1 = 3 minutes Total time: 30-40 minutes



Exercise


Hip Crossover




Scorpion




Hand Walk




Inverted Hamstring




Lateral Lunge












Leg Cradle




STRENGTH TRAINING (ST)



Exercise











Bent Over DB Rows

• 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

• Put one foot flat on the ball and then step into a lunge position (giant step) while keeping your balance.


• 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).

Single leg Alternated DB Shoulder Press




Swiss Ball Reverse Hyper on Bench

• 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




Power Web Grip



different angles.




Swiss Ball “Y”



Swiss Ball “T”






Scapular Push-up






Exercise


Side Bridge


Lower your body and repeat on the other side. Remember to keep your head, neck and body in a straight line.

Front Bridge


and forming a plank with your forearms and feet.

• Hold this position keeping your body parallel to the ground for the required time.

Jacknives




Lateral Roll

• 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.


Hip Trusts




POWER TRAINING (PT) None in this phase.



Exercise


Open Stride

• 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.

Lateral Shuffle



Narrow Cross-Over








Drop Step

• 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

• 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.







Sprinting








Exercise


Wiper


Hammer



Ax Drill I




SPORTS VISION TRAINING (SVT) None in this phase.


Exercise




Cobra



and repeat.







leg across)









the other leg.

Seated Toe Touch





















• 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:

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


PT#1 ST #1

IPT CT

FTR

MP SAQ EST SST SVT

MP PT#2 ST #2

IPT CT

FTR

OFF MP SAQ EST SST SVT

MP PT #1 ST #1

IPT CT

FTR

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 Tempo

Hip Crossover




Lateral Lunge








DYNAMIC NEUROMUSCULAR ACTIVATION Note: Perform Exercises Set Type Sets Reps Units Tempo 1. Med Ball Swings Single 2 15 Quick 2. Stability Ball

Push-ups Single 2 8 201

POWER TRAINING #1 Note: Perform Explosively Exercises Set Type Sets Reps Units Tempo 1. BB Push-Press +

Overhead Lunges

Single 4 (2 sets per

leg)

6 Each Explosively

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 (Squat from floor)

Single 3 8 202

2. DB Chest Press Alternate

Single 3 8 Each 201

3. BB Good Morning Single 3 8-10 202

1. Chin-ups (3 different hand

Single 3 (1 set per

4-8 201

positions) hand position)


Single 3 8 201

6. Reverse DB Curls Single 3 6 301 7. Plate Walk Single 3 40 steps 202 8. Power Web (squeeze with one finger

at a time; 30 seconds per finger)

Single 1 2.5 minutes


Swiss Ball “Y”


Swiss Ball “T”




Scapular Push-up



Exercises Set Type Sets Reps Units Tempo 2-balls SB

Prayers Single 2 6-10 Each 101

SB Skiers Single 2 12 DB Swings Single 2 20 202 Diagonal

Wood chops Single 2 12 Each 201


Single 2 20 202






Letter T stretch




Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

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 Tempo

Hip Crossover




Lateral Lunge








DYNAMIC NEUROMUSCULAR ACTIVATION Note: Perform Exercises Set Type Sets Reps Units Tempo 1. Single Leg SB

Eye-Level Exchange


2. Single Leg Long Jump and Stabilization

Single 2 10 Each Explosive

POWER TRAINING #2 Note: Perform Explosively Exercises Set Type Sets Reps Units Tempo

Power Clean Single 3 8 Explosively 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 Step + Hip Adduction


2. Eccentric Push-ups with Lateral Movement

Single 3 Max (up to 20)

301

3. Single Leg Swiss Ball Hamstring Curls

Single 3 10-12 Each 202

4. Reverse Pull-Ups +SB Hamstring Curls

Single 3

6-10 201

5. 1-arm BB Deadlift + 1-arm BB Curls

Single 3 6 201

6. BB Close Grip Bench Press

Single 3 6-8 202

7. DB Wrist Flexion Single 2 10 101 8. DB Wrist

Extension Single 2 10

101


Swiss Ball “Y”


Swiss Ball “T”




Scapular Push-up



Exercises Set Type Sets Reps Units Tempo 2-balls SB

Prayers Single 2 6-10 Each 101

SB Skiers Single 2 12 DB Swings Single 2 20 202 Diagonal

Wood chops Single 2 12 Each 201


Single 2 20 202






Letter T stretch




Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 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 Tempo

Hip Crossover




Lateral Lunge









Single-leg Long Jump and Stabilization






Triple Jumps Single 2 5 Controlled 2-feet Maze

Drills Single 2 20 Seconds Controlled

1-foot Zig-Zag Hops


Wide Lateral Shuffle

Single 2 20 Seconds Fast but with good form

Wide Lateral Cross-over


Sprinting Single 6 10 secs Fast with good form

Striding Single 3 10 secs Fast with good form


Wiper Single 1 15 Each Slow Hammer Single 1 15 Each Slow Ax Drill I Single 1 15 Each Controlled


Near-Far Eye Jumps

Single 1 30

Slow Pursuits

Single Work on it for 2 minutes

ENERGY SYSTEMS TRAINING Anaerobic Alactic Training is included in the SAQ protocol.



Exercise


Hip Crossover




Scorpion




Hand Walk




Inverted Hamstring




Lateral Lunge












Leg Cradle






DYNAMIC NEUROMUSCULAR ACTIVATION – DAY #1 Goal: To active the connection between the nervous system and the muscles.

Exercise


Med Ball Swings

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




DYNAMIC NEUROMUSCULAR ACTIVATION – DAY #1 Goal: To active the connection between the nervous system and the muscles.

Exercise


Single Leg Long Jump and Stabilize

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.

Single Leg SB Eye Level Exchange

• 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) #1

Phase 2 – Maximum Strength Goal: To build maximum strength. Instructions:


Exercise


Deadlifts

• 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.






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 different hand

positions)

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. 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.






Reverse DB Curls

• Hold a Dumbbell with and overhand grip and your palms facing your body.


• 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)



different angles.

STRENGTH TRAINING (ST) #2

Phase 2 – Maximum Strength Goal: To build functional strength. Instructions:


Exercise


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


• 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.


• Slowly (4 secs) lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.


• 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.






Reverse Pull-Ups +SB Hamstring 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.


1-arm BB Deadlift + 1-arm BB Curls

• 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





• 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.

DB Wrist Flexion



DB Wrist Extension

• 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.


POWER TRAINING – DAY #1 Goal: To develop muscular power

Exercise


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


Power Cleans









Swiss Ball “Y”



Swiss Ball “T”






Scapular Push-up






Exercise


2-balls SB Prayers

• 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.

SB Skiers

• 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.

DB Swings

• Starting Position: Hold a medicine

ball between your legs while leaning forwards with your back flat.



Diagonal Wood chops

• 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.


• 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.



Exercise


Single Leg Long Jump and Stabilize

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.

Lateral Bounds and Hold • Begin with a strong athletic position balancing on one leg keeping chest up and knee flexed.










Triple Jump

• With shoulder width stance, start with a horizontal jump. Land on one leg, then jump forcefully forwards.


• Then land softly with both legs. • Reset after each attempt.

2 Feet Maze Drill with hurdles





Execution



twice 4. Perform 2 legged forward hops over 1 hurdle


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.

Wide Lateral Shuffle



Wide Lateral Cross-over



Sprinting







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.


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


Near-Far Eye Jumps

Purpose: To change focus quickly and accurately from a near point to a far point. • 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


Slow Pursuits








Exercise




Cobra



and repeat.







leg across)









the other leg.

Seated Toe Touch





















• 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.

ysically and mentally.

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:

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 Tuesday Wednesday Thursday Friday Saturday Sunday MP NA

SPT#1 CT IPT FTR


MP NA

SPT#2 ST CT IPT

OFF

MP NA

SPT#1 CT IPT FTR


OFF

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

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 Units Tempo Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted







NEUROMUSCULAR ACTIVATION Note: Perform the exercise explosively. Rest 30-45 seconds between sets. Exercises Set Type Sets Reps Units Tempo Med Ball Burpees Single 2 8 Explosive Med Ball Swings Single 2 8 Explosive Ravers Single 2 6 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

Press Single 3 6 Each 201

3. DB Box Squat Jumps

Single 3 8 Each 301

4. DB Bent Over Row

Single 3 8, 6, 4 Each 302

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

Pull Superset A2 3 8 Each Controlled to

Explosive


Swiss Ball “Y” Single 1 10 Each Controlled Swiss Ball “T” Single 1 10 Each Controlled Standing DB

External Rotation


Scapular Push-up





Exercises Set Type Sets Reps Units Tempo One Leg

Twists Single Single 3 10 Controlled to

Quick Cable Wood

Shop Single Single 3 10 Fast but

controlled Overhead

Throws Single Single 3 12 Explosive

Oblique DB Swings


Med Ball Passes









Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each

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.









For sprinting, striding, high knees and heel kicks, take 30 seconds between sets. Rest for 60-90 seconds between sets and exercises.


Striding Single 2 7 Seconds Fast but with good form


Sprinting

Single

8

4

Seconds

Fast Speed; Focus on

Acceleration 2-feet Maze Drill

with Hurdles Single 2 30 Seconds Quick

Lateral Dynamic

Bound

Single

3

15

Seconds

Max speed; focus on

acceleration 1-foot Lateral

with Hurdles Single 3 15 Seconds Quick

Standing Triple Jumps

Single 2 5 Each Quick

T-Drill and Open Stride

Single 3 30 Seconds Quick


Wiper Single 1 15 Each Slow Hammer Single 1 15 Each Slow Hitting Overload



Near-Far Eye Jumps

Single 1 30


ENERGY SYSTEMS TRAINING

Anaerobic Alactic Training is included in the SAQ protocol.








Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each

DAILY ROUTINE Pre-Season 1 - Phase 3 Week: 26-29 Days: Wednesday Notes / Comments








NEUROMUSCULAR ACTIVATION Note: Perform the exercise explosively. Rest 30-45 seconds between sets. Exercises Set Type Sets Reps Units Tempo Med Ball Burpees Single 2 8 Explosive Med Ball Swings Single 2 8 Explosive Ravers Single 2 6 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

Movement Vertical Jumps

Single 3 8 Each 201

4. DB incline Bench Press

Single 3 8, 6, 4 Each 302

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


Swiss Ball “Y” Single 1 10 Each Controlled Swiss Ball “T” Single 1 10 Each Controlled Standing DB

External Rotation


Scapular Push-up





Exercises Set Type Sets Reps Units Tempo One Leg

Twists Single Single 3 10 Controlled to

Quick Cable Wood

Shop Single Single 3 10 Fast but

controlled Overhead

Throws Single Single 3 12 Explosive

Oblique DB Swings


Med Ball Passes









Seated Toe Touch

Single 1 45-60 secs


Single 1 30 seconds


Single 1 8 Each

Foam Massage - Back

Single 1 8


Single 1 8 Each

Foam Massage - Quad

Single 1 8 Each



Exercise Diagrams

Instructions

Hip Crossover




Scorpion

• 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.

Hand Walk

• 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.


Inverted Hamstring




Lateral Lunge





• 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.


Leg Cradle

• 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).


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

• 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

Medicine Ball Swings

• Starting position: Hold a medicine ball

between your legs while leaning forwards with your back flat.



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

• 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

• 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.

DB Bent Over Rows

• 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.

DB Swings

• Starting Position: Hold a medicine

ball between your legs while leaning forwards with your back flat.



Chin-Ups






BB Lateral Lunges

• 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




Don’t focus on the “burn”; these exercises are low-intensity. Focus on the muscle contraction and using good technique.

Exercise

Diagrams

Instructions

Swiss Ball “Y”

Lying face down prone over the top of the ball

so that your back is flat and your chest is off the ball.


Swiss Ball “T”








Scapular Push-up



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 Diagrams

Instructions


• 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.





Diagonal Wood chops

• 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.

Overhead Throws

• 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.

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.

SB Prayer on Toes

• 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.

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.


Power Clean





• 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.

DB Incline Press




BB Push Press

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.



• Think of it as you are trying to “get rid of the bar”.

Clap Push-Ups

• 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.

Plate Walk




Reverse BB Curls






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

Striding

• 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.

Sprinting

• Assume your base running position on the

base (i.e. rocker start position). • If using the rocker start, rock back and then



• The first few steps should slightly shorter the normal.


Maze Drill 2 Feet





Execution



twice • Perform 2 legged forward hops over 1 hurdle


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.




1-foot Lateral Jump with Hurdles

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.

Standing Triple Jumps

• With shoulder width stance, start with a

horizontal jump. Land on one leg, then jump forcefully forwards.


• Then land softly with both legs. Reset after each attempt.

T-Drill and Open Stride

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.

SPORT-SPECIFIC TRAINING (SST)

Goal: Softball-specific exercises and drills designed to enhance the physical execution of specific skills. Position Players

Exercise Diagrams

Instructions

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. 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


Near-Far Eye Jumps




Slow Pursuits








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.


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




Cobra

• 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


and repeat.







leg across)









the other leg.

Seated Toe Touch




















Foam Massage –

Quad



TRANSITION II WEEK 30

Performance Column

Transition II – Week 30




1 x 7 (each side) 1 x 20 1 x 10-12



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. Increase joint mobility through an active warm-up 2. Build muscular endurance and upper body strength 3. Develop core and joint stability 4. Knee strengthening 5. Develop good basic movement skills 6. Build a base of aerobic endurance 7. Keep developing a good range of motion at the hip and shoulder joints 8. Increase trunk rotation 9. Improve grip strength

Week #2 – Starting April 3rd, 2006


NMA ST2 CT IPT SST FTR

MP NMA SAQ EST FTR

OFF MP NMA ST1 CT IPT SST FTR

MP NMA SAQ EST FTR

MP NMA ST2 CT IPT SST FTR

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

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 Tempo

Hip Crossover Single 1 8 Each Controlled Scorpion Single 1 10 Each Controlled Iron Cross Single 1 10 Each Controlled Hand Walk Single 1 6 Controlled Inverted


Lateral Lunge Single 1 6 Each Controlled Backward

Lunge with a Twist




Leg Cradle Single 1 6 Each Slow Lunge and Twist Single 1 6 Each Controlled Skipping Rope Single 2 90 Seconds Controlled

NEUROMUSCULAR ACTIVATION Note: Perform exercises explosively. Rest 30 to 45 seconds between sets. Exercises Set Type Sets Reps Units Tempo

SB hand-to-hand exchange


1 leg jump stabilization


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

in front of wall Superset 2 15 Each Controlled

A2. Swiss Ball DB Pull-overs

Superset 2 15 Each Controlled

B1. Single leg deadlift


B2. Single Leg DB Row


C1. Single leg squat to press


C2. Close grip eccentric push-ups

Superset 2 Max Each Controlled

D1. One hand cable pull


D2. DB curl-to-press Superset 2 12 Each Controlled E1. Swiss Ball One

hand triceps extension


E2. DB External Rotation


F1. Plate walk Superset 2 50 Steps Controlled F2. Reverse BB

Curls Superset 2 12 Each Controlled

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 Units Tempo



Scapular Push-up


CORE TRAINING Note: Rest 30 seconds between sets. Exercises Set Type Sets Reps Units Tempo

Single leg jacknife


CHEK Bridge Single 2 8 Each Controlled Lateral Roll Single 2 8/8 Each Controlled SB Side flexion Single 2 20 Each Controlled SB Supine

Russian Twists Single 2 20 Each Controlled


Inverted hyperextension

Single 1 45-60 Seconds

DAILY ROUTINE

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 Tempo




Lunge with a Twist











Explosive Crossovers from fielding position

Single 2 8 (1 rep is a 5 steps

crossover)

Each side Explosive

Explosive shuffle from fielding position

Single 2 8 (1 rep is a 3 steps shuffle)

Each side Explosive

Foot switches Single 2 20 Seconds Fast Quick feet

independent Single 2 20 Seconds Fast

Speed ladder (variety of drills)

Single 4 20 Seconds Fast

Falling Starts Single 1 12 Each Explosive


Wiper Single 2 20 Each Slow Hammer Single 2 20 Each Slow Hitting

Overload / Underload


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 Reps Units Tempo

Inverted hyperextension

Single 1 45-60 Seconds

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 Tempo




Lunge with a Twist










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

split squat with bench


A2. Standing cable or tubing reverse flies

Superset 2 12-15 Each Controlled

B1. Single leg side raises


B2. SB eccentric push-ups


C1. Deadlift to alternated bent over row


C2. Swiss Ball single hip extension to leg curl


D1. Standing eccentric reverse lat pull


D2. Close grip eccentric bench press


E1. Plate walk Superset 2 50 Steps Controlled E2. Reverse BB

Curls Superset 2 12 Each Controlled

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 Units Tempo



Scapular Push-up


CORE TRAINING Note: Rest 30 seconds between sets. Exercises Set Type Sets Reps Units Tempo

Single leg jacknife


CHEK Bridge Single 2 8 Each Controlled Lateral Roll Single 2 8/8 Each Controlled SB Side flexion Single 2 20 Each Controlled SB Supine

Russian Twists Single 2 20 Each Controlled




Exercise


Hip Crossover




Scorpion




Iron Cross

• 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












Leg Cradle




Lunge and Twist

• Start with your feet together, step forward with your right leg into a lunge.


Skipping Rope

• 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


Single Leg SB Eye Level Exchange





1 Leg Jump and Stabilization





STRENGTH TRAINING (ST) Day 1



Exercise


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

• 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.

Single leg deadlift

• 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

• 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.

Single leg squat to press




Close grip eccentric push-ups


• 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.


• Slowly (4 seconds) lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.


• 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

• 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



DB curl-to-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

• 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.

DB or Plate Standing External Rotation

• 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



Plate Walk




Reverse BB Curls





DB Wrist Flexion



STRENGTH TRAINING (ST) Day 2



Exercise


BB overhead split squat with bench

• 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.

Standing cable or tubing reverse flies

• 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

• 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.

SB eccentric push-ups


• 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.


Deadlift to alternated bent over row

• 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.

Swiss Ball single hip extension to leg curl

• 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





• 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






Swiss Ball “Y”



Swiss Ball “T”






Scapular Push-up






Exercise


Single leg jacknife

• 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.

CHEK Bridge

• 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.

Lateral Roll

• 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.


SB Side flexion

• 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.



Exercise


Explosive Crossovers from fielding position

• From your fielding position, explosively cross-

over for 5 steps. • Repeat on the other side.

Explosive shuffle from fielding position

• 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).

Foot switches

• 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

• 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.


• Be sure to keep your body in a 60 degree angle from the ground and look 2 to 5 yards in front of you.


Exercise


Wiper


Hammer





SPORTS VISION TRAINING (SVT) None in this phase.

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





Note: At this point, you are starting to get really familiar with the exercises. As a result, for this section (pre-season 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. Increase joint mobility through an active warm-up 2. Build a solid base of lower body maximum strength 3. Prepare the body for the next phase by integrating power exercises 4. Acquire the necessary strength for producing speed 5. Increase core strength 6. Build a base of anaerobic alactic endurance 7. Increase back strength 8. Improve trunk rotation 9. Improve squat

Weekly Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday MP PT1 ST1 IPT CT

FTR

OFF MP NMA SAQ EST SST SVT

MP PT2 ST2 IPT CT

FTR

OFF MP NMA SAQ EST SST SVT

MP PT1 ST1 IPT CT

FTR

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

Strength Training Day #1

Instructions Date MOVEMENT PREPARATION

Sets/Set Type

Reps or Seconds Tempo

Hip Crossover 1/ Single

8 Controlled

Scorpion 1/ Single

8 Controlled

Iron Cross 1/ Single

8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled

Lateral Lunge 1/ Single

8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow

Leg Cradle 1/ Single

8 Slow

Lunge and Twist 1/ Single

8 Controlled

Skipping rope 1/ Single

2 minutes Controlled

Instructions Date

POWER TRAINING 1 Sets/Set

Type Reps or Seconds Tempo

Burpees 2/ Single

8 Controlled

Power clean 3/ Single

8-10 Controlled

Instructions Date RESISTANCE TRAINING #1

Sets/Set Type


1. Back Squat 3/ Single

8, 6, 6 302

2. Eccentric Incline DB Press

3/ Single

8, 6, 6 402

3. Deadlift 3/ Single

8, 6, 6 302

4. Eccentric Chin-Ups (Assisted if necessary)

3/ Single

4-8 5 secs eccentric

5. DB Bulgarian

Split Squat 2/

Single 10 202

6. Dips (Assisted if 3/ 4-8 202

necessary) Single 7. Reverse BB

Curls 3/

Single 8 302

Instructions Date INJURY PREVENTION

Sets/Set Type


Swiss Ball “Y” 1/ Single

10 201

Swiss Ball “T” 1/ Single

10 202


2/ Single

15 202

Scapular Push-up

1/ Single

10 Controlled

Glute Bridge 1/ Single

10 201


1/ Single

12 Controlled

Squat in front

of a wall 2/

Single 12 Controlled

Instructions Date

CORE TRAINING Sets/Set


SB Plank Twists

2/ Single

12 202

SB Wipers 2/ Single

10 reps each side

202

Heavy Med Ball Russian Twists

2/ Single

12 202

BB Standing

Lateral Twists 2/

Single 12 202

SB 2 Hands

Prayer 2/

Single 6-8 202

Instructions Date FLEXIBILITY TRAINING

Sets/Set Type


Speed, Agility and Quickness (SAQ) and Energy Systems Day


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date NEUROMUSCULAR ACTIVATION

Sets/Set Type



2/ Single

8 Controlled

Burpees 2/ Single

8 Controlled

Instructions Date SPEED, AGILITY AND QUICKNESS

Sets/Set Type


High Knees 1/ Single

10 secs Fast and controlled

Heel Kicks 1/ Single


Falling Starts 1/ Single

10 reps x 2 secs

Fast

“Out-of-the-box”

1/ Single

10 reps x 2 secs

Fast

45 degrees open stride from fielding position

1/ Single

12 Fast

Speed ladder

(variety of drills) 8/

Single 10 secs Fast, but

controlled Quick Feet

Independent 4/

Single 10 secs Fast and

controlled 3 Downs and 1

Back 4/

Single 10 secs Fast and

controlled Lateral Dynamic

Bounds (Zigzag Bounds)

2/ Single


1 Leg Hops

Over the Line 4/

Single 10

seconds 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

Instructions Date and Final Heart Rate ENERGY SYSTEMS TRAINING Zone 1 Zone 2 Zone 3

Treadmill 6 minutes

8 Minutes

16 Minutes

Elliptical 6 minutes

8 Minutes

16 Minutes

Stair Climber 6 minutes

8 Minutes

16 Minutes

Recumbent Bike 6 minutes

8 Minutes

16 Minutes

Instructions Date SPORT SPECIFIC TRAINING

Sets/Set Type


Wiper 2/ Single

20 secs Fast

Hammer 2/ Single

20 secs Fast


3/ Single

10 secs Explosive


Sets/Set Type


Strength Training Day #2


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date

POWER TRAINING 2 Sets/Set


Med Ball Swings 2/ Single

10 Controlled, Explosive

BB Push Press 3/ Single

8-10 Controlled, Explosive

Instructions Date

RESISTANCE TRAINING #2

Sets/Set Type


1. BB Walking Lunges

3/ Single

8, 6, 6 302

2. SB DB Push Through

3/ Single

8 302

3. BB Cross-Over Step-Up

3/ Single

8, 6, 6 302

4. One Hand Cable Reach and Pull

3/ Single

8 302

5. One Leg

Romanian Deadlift

3/ Single

8 402

6. SB One Leg

Jacknife + One Leg Push-Ups

3/ Single

8-12 302

7A. Plate walk 3/

Superset 35 steps -

7B. DB Wrist Flexion 3/

Superset 12 202


Sets/Set Type



10 201


10 202


2/ Single

15 202

Scapular Push-up

1/ Single

10 Controlled


10 201


1/ Single

12 Controlled

Squat in front

of a wall 2/

Single 12 Controlled

Instructions Date



SB Plank Twists

2/ Single

12 202

SB Wipers 2/ Single

10 reps each side

202


2/ Single

12 202

BB Standing

Lateral Twists 2/

Single 12 202

SB 2 Hands

Prayer 2/

Single 6-8 202


Sets/Set Type




Exercise

Diagrams Exercise

Diagrams

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

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

Diagrams Exercise

Diagrams


NMA3, NMA3.1, NMA3.2

Power Clean

OLY1. OLY1.1, OLY1.2

STRENGTH TRAINING – DAY 1 (ST1)

Phase 2 – Maximum Strength DAY 1

Goal: To improve maximum strength output. Instructions:


Exercise

Diagrams Exercise

Diagrams

Back Squats LEG8

DB Eccentric Incline Press PEC7

BB Deadlift LEG5, LEG5.1

Chin-Ups BAC5

DB Bulgarian Split Squat LEG29

Dips TRI2

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

Diagrams Exercise

Diagrams

Med Ball Swings COR29, COR29.1

BB Push Press OLY2, OLY2.1

STRENGTH TRAINING – DAY 2 (ST2)

Phase 2 – Functional Strength DAY 2

Goal: To improve maximum strength output adding a functional challenge. Instructions:


Exercise

Diagrams Exercise

Diagrams

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

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



Diagrams Exercise

Diagrams

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


NEC 1, NEC2, NEC3

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:



Exercise

Diagrams Exercise

Diagrams

Swiss Ball Plank Twists C9

Swiss Ball Wipers COR6, COR6.1


COR14, COR14.1

BB Standing Lateral

TwistsCOR11, COR11.1, COR11.2

SB 2 Hands Prayer COR24, COR24.1,

COR24.2

NEUROMUSCULAR ACTIVATION Goal: To active the connection between the nervous system and the muscles.

Exercise

Diagrams Exercise

Diagrams


NMA1, NMA1.1






Exercise

Diagrams Exercise

Diagrams

High Knees

SAQ18

Heel Kicks

SAQ17

Falling Starts SAQ31, SAQ31.1,

SAQ31.2

“Out-of-the-box” First Step Quickness

SAQ8, SAQ8.1

45 degrees Open Stride

from fielding position SAQ1 , SAQ1.1


SAQ36

Quick Feet Independent

SAQ20, SAQ20.1, SAQ20.2

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)

Lateral Dynamic Bounds (Zigzag

Bounds) SAQ16

1 Leg Hops Over the Line

SAQ13, SAQ13.1


Exercise

Diagrams Exercise

Diagrams

Wiper SST2

Hammer SST1


SST10


Phase 2 – Aenaerobic Endurance Goal: To improve the endurance of the anaerobic system (anaerobic lactic system) Instructions:





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. Increase joint mobility through an active warm-up 2. Build a solid base of upper body maximum strength and power 3. Increase standing core explosiveness 4. 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


NMA SPT1 IPT CT

FTR

OFF MP NMA SAQ PT1 SST EST FTR

OFF MP NMA SPT2 IPT CT

FTR

OFF

OFF

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

Strength and Power Training Day #1


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date

NEUROMUSCULAR ACTIVATION

Sets/Set Type


Burpees 3/ Single

8 Explosive


2/ Single

10 Controlled

Instructions Date STRENGTH AND POWER TRAINING #1

Sets/Set Type


1. Squat to Front Press

2/ Single

8, 6 302

2A. Back Squat 3/ Superset

6 302

2B. Speed Squats 3/ Superset

6 301

3A. DB Bent over row

3/ Superset

6 302

3B. Speed DB Bent over Row (45 to 55% of 1RM)

3/ Superset

Max in 15 seconds

101

4A. Romanian one 3/ 6 202

leg deadlift Superset 4B. 1 hand DB

Swings to forward lunge

3/ Superset

6 Explosive


Sets/Set Type


Wall Chair (1 set at 45 degrees; 1 set below 90 degrees) + DB Hammer Curls

2/ Single

15 Reps 302


10 201


10 202


2/ Single

15 202

Scapular Push-up

1/ Single

10 Controlled


10 201


1/ Single

12 Controlled

Instructions Date



Swiss Ball 1 leg + Twists

3/ Single

10 reps each side

202

DB Side to Side Swing

3/ Single

12-15 202

Plate Sky Scrapers

3/ Single

12-15 202


3/ Single

10 202

Swiss Ball Wipers

3/ Single

12 Explosiveness


Sets/Set Type


All Exercises 1/ Single

45 secs

Strength and Power Training Day #2


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date


Sets/Set Type


Burpees 3/ Single

8 Explosive


2/ Single

10 Controlled

Instructions Date STRENGTH AND

POWER TRAINING #2

Sets/Set Type


1. BB Clean Power Pull

2/ Single

8, 6 Explosive

2A. BB Romanian Deadlift to BB Shrugs

3/ Superset

6 302

2B. BB Power

Clean 3/

Superset 6 301

3A. Alternating DB

Press 3/

Superset 6 302

3B. Speed Bench

(45 to 55% of 1RM)

3/ Superset

Max in 15 seconds

101

4A. Bulgarian DB 3/ 6 202

Lunges Superset 4B. BB Speed

Lunges (45 to 55% of 1RM)

3/ Superset

6 Explosive


Sets/Set Type


Wall Chair (1 set at 45 degrees; 1 set below 90 degrees) + DB Hammer Curls

2/ Single

15 Reps 302


10 201


10 202


2/ Single

15 202

Scapular Push-up

1/ Single

10 Controlled


10 201


1/ Single

12 Controlled

Instructions Date



Swiss ball 1 Leg + Twist

3/ Single

10 202

DB Side to Side Swing

3/ Single

12-15 202

Plate Sky Scrapers

3/ Single

12-15 202


3/ Single

10 202

DB Lunge Crossover

3/ Single

12 202

Instructions Date

FLEXIBILITY TRAINING

Sets/Set Type



45 secs

SAQ and Power Training Day #1


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date


Sets/Set Type


Med Ball Burpees

3/ Single

8 Explosive


2/ Single

10 Controlled

Instructions Date

SPEED, AGILITY AND QUICKNESS

Sets/Set Type


Striding 6/ Single

5 secs Explosive and fast

Sprinting 6/ Single


Scissors Jump 3/ Single

6 (Each leg)

Explosive, but

controlled Box Skip 3/

Single 6 Explosive,

but controlled

Single Leg Diagonal Hop

3/ Single

6 Fast and controlled

Push-Up 6/ 8 secs Explosive

position to Reaction Diamond

Single and fast

Explosive Cross Over from fielding position

3/ Single

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

Instructions Date POWER TRAINING #1

Sets/Set Type


1. Box Jump Squats

2/ Single

10 3-1-1

2. Push-Up position to Acceleration

4/ Single

3 secs. Explosive

3. Alternating Step Push-Ups

3/ Single

4-7 each side

2-1-2

Instructions Date


Sets/Set Type



45 secs



Exercise

Diagrams Exercise

Diagrams

Hip Crossover DWU 1

Scorpion DWU 2

Iron Cross DWU 9



Lateral Lunge DWU 7

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

Diagrams Exercise

Diagrams

Burpees without Medicine Ball



NMA1, NMA1.1

STRENGTH AND POWER TRAINING – DAY 1 (SPT1)

Phase 3 – Maximum Strength and Explosive Strength DAY 1



Exercise

Diagrams Exercise

Diagrams

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

Speed DB Bent Over Row

BAC2 (45 to 55% of 1RM; Fast,

but controlled)

Romanian One Leg Deadlift LEG12

1 Hand DB Swing to Forward Lunge

OLY12, OLY12.1

STRENGTH AND POWER TRAINING – DAY 2 (SPT2)

Phase 3 – Maximum Strength and Explosive Strength DAY 2



Exercise

Diagrams Exercise

Diagrams

BB Clean Power Pull

BB Romanian Deadlift to BB Shrug

WHB7, WHB7.1, WHB7.2

BB Power Clean

OLY1, OLY1.1, OLY1.2

Alternating DB Press PEC1

(on a regular bench)

Speed Bench Press PEC9

(45 to 55% of 1RM; Fast, but controlled)

DB Bulgarian Lunge LEG

BB Speed Lunge

LEG14 (45 to 55% of 1RM; Fast,

but controlled)

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

Diagrams Exercise

Diagrams

Box Jump Squat SAQ43, SAQ43.1,

Push-Ups position to

Acceleration SAQ45, SAQ45.1,

SAQ45.2

Alternating Step Push-

ups PEC12, PEC12.1,

PECT12.2



Diagrams Exercise

Diagrams

Chair on wall (1 set at 45 degrees; 1 set below 90 degrees)

WHB8, WHB8.2


Swiss Ball “T” IPT 2

DB External Rotation IPT 4

Scapular Push-up IPT 5, IPT5.1

Glute Bridge

IPT 7


NEC 1, NEC2, NEC3

CORE TRAINING (CT) Goal: To build core (abs, obliques, hips, low back) and low back stability and explosive power. Instructions:



Exercise

Diagrams Exercise

Diagrams

Swiss Ball 1 leg + Twists COR9

DB Side to side Swing C26

Plate Sky Scrapers COR10, COR10.1

BB Standing Lateral Twist

COR11, COR11.1, COR11.2

Swiss Ball Wipers (w. Explosiveness)

COR11, COR11.1, COR11.2


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:


Exercise

Diagrams Exercise

Diagrams

Striding SAQ19

Sprinting SAQ14, SAQ14.1

Scissors Jump OLY15, OLY15.1

Box Skip (bench) SAQ40, SAQ40.1

Single Leg Diagonal Hop

SAQ42, SAQ42.1

Push-ups position to Reaction Diamond SAQ47, SAQ47.1,

SAQ47.2, SAQ47.3

Explosive Cross Over from fielding position

SAQ32, SAQ32.1


Exercise

Diagrams Exercise

Diagrams

Wiper SST2

Hammer SST1


SST10

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:

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


NMA1 COMP1

IPT CT

FTR

OFF MP NMA2 SAQ EST SST FTR

MP NMA1

COMP2 IPT CT

FTR

MP NMA2 SAQ EST SST FTR

OFF

MP NMA1

COMP1 IPT CT

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

Complex Training Day #1


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date

NEUROMUSCULAR ACTIVATION 1

Sets/Set Type


Burpees 2/ Single

8 Controlled

1 Leg Jump Stabilization

2 (1 set on each

leg)/ Single

8 Controlled

BB Power Clean

to Front Squat to Push Press

2/ Single

6 Explosive

Instructions Date COMPLEX TRAINING #1

Sets/Set Type


1A. BB Overhead Bulgarian Lunges

3/ Superset

6 302

1B. Split Squat with Oblique Med Ball Twists

3/ Superset

16 (8 each leg)

Explosive

2A. Incline BB Bench Press

3/ Superset

6 302

2B. Smith Machine Ballistic Bench

3/ Superset

12 Explosive

Press 3A. BB Crossover Step-Up

3/ Superset

12 (6 Each Leg)

302

3B. Lateral Hop on Step

3/ Superset

16 (8 each leg)

Explosive

4A. Semi Squat to Standing Low Row

3/ Superset

6 302

4B. One Hand Cable Pull from the Ground Up

3/ Superset

16 (8 each Arm)

Explosive


Sets/Set Type



10 201


10 202

Shoulder Girdle Box

1/ Single

10 Controlled


10 201


1/ Single

12 Controlled

Overhead

Squat in front wall

2/ Single

15 Controlled

Swiss Ball

Wall Circles 1/

Single 12 each

arm Controlled

Instructions Date



DB Rotational Push-Ups

2/ Single

10-12 reps

Explosive with good

form Softball Pulley

or Elastic Swing

2/ Single

24 (12 on each side)

Explosive with good

form Med Ball

Scrapers to Softball Swing

2/ Single


Explosive with good

form Squat to DB

Cross Punch 2/

Single 16 (8 on

each side)Explosive

Med Ball

Rotational Slam

2/ Single

6-8 Explosive


Sets/Set Type



45 secs

Complex Training Day #2


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date


Sets/Set Type


Burpees 2/ Single

8 Controlled

1 Leg Jump Stabilization

2 (1 set on each

leg)/ Single

8 Controlled

BB Power Clean

to Front Squat to Push Press

2/ Single

6 Explosive

Instructions Date COMPLEX TRAINING #2

Sets/Set Type


1A. BB Deadlift 3/ Superset

6 302

1B. Depth Jump to Quick Leap

3/ Superset

12 Explosive

2A. BB Bent Over Row

3/ Superset

6 302

2B. One Hand DB 3/ 16 (8 Explosive

Pull Over parallel to ground

Superset each Arm)

3A. One Leg Squat to Lateral Raise

3/ Superset

12 (6 each Leg)

302

3B. Alternative Jump on Step

3/ Superset

30 secs Explosive

4A. DB Bent Press to Warrior Pose

3/ Superset

12 (6 each arm)

302

4B. Karate Punch toward floor with pulley or elastic

3/ Superset

16 (8 each arm)

Explosive


Sets/Set Type



10 201


10 202

Shoulder Girdle Box

1/ Single

10 Controlled


10 201


1/ Single

12 Controlled

Overhead

Squat in front wall

2/ Single

15 Controlled

Swiss Ball

Wall Circles 1/

Single 12 each

arm Controlled

Instructions Date




2/ Single

10-12 reps

Explosive with good

form Softball Pulley

or Elastic Swing

2/ Single


Explosive with good

form Med Ball

Scrapers to Softball Swing

2/ Single


Explosive with good

form Squat to DB

Cross Punch 2/

Single 16 (8 on

each side)Explosive

Med Ball

Rotational Slam

2/ Single

6-8 Explosive


Sets/Set Type



45 secs

Speed, Agility and Quickness (SAQ) and Energy Systems Day


Sets/Set Type



8 Controlled

Scorpion 1/ Single

8 Controlled


8 Controlled

Hand Walk 1/ Single

8 Controlled

Inverted Hamstring

1/ Single

8 Controlled


8 Controlled


1/ Single

8 Controlled


1/ Single

8 Slow


8 Slow


8 Controlled



Instructions Date


Sets/Set Type



2/ Single

8 Controlled

Burpees 2/ Single

8 Controlled

Instructions Date SPEED, AGILITY AND QUICKNESS

Sets/Set Type


Striding 6/ Single


Sprinting 10/ Single


Box jump Multiple Response

4/ Single

12 Explosive and

controlled Double Scissors

Jump 4/

Single 12 (6 each

leg) Explosive

and controlled

Box Skip 4/ Single

12 (6 each

leg)

Explosive, but

controlled Single Leg

Multiple Lateral Barrier Hop to Sprint

4/ Single

12 (6 each leg; 3

jumps + 1 sprint = 1

rep)

Explosive, but

controlled

Outfielder and

Triple jumps 4/

Single 12

(6 each side)

Explosive, but

controlled Outfielder Jump

from push-up position to Open Stride first Step Acceleration

4/Single 12 (One back and forth Run in three

directions = 1 rep)

Explosive, but

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 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

Instructions Date and Final Heart Rate ENERGY SYSTEMS TRAINING Zone 1 Zone 2 Zone 3

Treadmill 6 minutes

8 Minutes

16 Minutes

Elliptical 6 minutes

8 Minutes

16 Minutes

Stair Climber 6 minutes

8 Minutes

16 Minutes

Recumbent Bike 6 minutes

8 Minutes

16 Minutes

Instructions Date

SPORT SPECIFIC TRAINING

Sets/Set Type


Wiper 2/ Single

20 secs Fast

Hammer 2/ Single

20 secs Fast


3/ Single

10 secs Explosive

Instructions Date


Sets/Set Type



45 secs



Exercise

Diagrams Exercise

Diagrams

Hip Crossover DWU 1

Scorpion DWU 2

Iron Cross DWU 9



Lateral Lunge DWU 7

Backward Lunge and Twists DWU 5

Quad Stretch DWU 6

Leg Cradle DWU 11

Lunge and Twist DWU 8

Skipping Rope DWU10

NEUROMUSCULAR ACTIVATION 1 Goal: To active the connection between the nervous system and the muscles.

Exercise

Diagrams Exercise

Diagrams


NMA1, NMA1.1



BB Power Clean to Front Squat to Push Press

COMPLEX TRAINING – DAY 1 (COMP1)

Phase 4 – Maximum Strength and Power DAY 1


Rest 180-210 seconds between sets of exercises. Rest 180-210 seconds between groups of exercises.

Exercise

Diagrams Exercise

Diagrams

DB Bulgarian Lunges Split Squat with Oblique Med Ball Twists

Incline BB Bench Press

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)

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

Diagrams Exercise

Diagrams

Dead Lift

Depth Jump to Quick Leap

BB Bent Over Row

One Hand DB Pull Over parallel to ground

One Leg Squat to Lateral Raise

Alternative Jump on Step

DB Bent Press to Warrior Pose

Karate Punch toward floor with pulley or elastic



Diagrams Exercise

Diagrams


Swiss Ball “T”

IPT 2

Shoulder Girdle Box

Glute Bridge

IPT 7


NEC 1, NEC2, NEC3

Overhead squat in front of a wall

WHB5, WHB5.1

Swiss Ball Wall Circles

CORE TRAINING (CT) Goal: To build core Explosiveness that will greatly transfer to softball action on the field. Instructions:



Exercise

Diagrams Exercise

Diagrams


Softball Pulley or Elastic Swing

Med Ball Scrapers to

Softball Swing

Squat to DB Cross Punch

Med Ball Rotational Slam

NEUROMUSCULAR ACTIVATION 2 Goal: To active the connection between the nervous system and the muscles.

Exercise

Diagrams Exercise

Diagrams


NMA1, NMA1.1






Exercise

Diagrams Exercise

Diagrams

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


Exercise

Diagrams Exercise

Diagrams

Wiper SST2

Hammer SST1


SST10


Period 3/Phase 4 – Anaerobic Endurance Goal: To improve the endurance of the anaerobic system (anaerobic lactic system) Instructions:





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 2 x 6-8 B2 – BB Squat Jumps 2 x 8-10 C1 – DB Press 2 x 8-10 C2 – Push-ups with claps 2 x max D1 – DB Bent-over Rows 2 x 8-10 D2 – Lateral Bounds 2 x 8-10 E1 – CG Push-ups 1 x max E 2 – Ravers** 1 x 20 F1 – Plate Skyscraper 2 x 10-12 F2 – DB Swings (up and down) 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




1 x 7 (each side) 1 x 20 1 x 10-12



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 3 x 15-25 2 x 10-12 each

2 x 10-15 each 3 x 10-20 2 x 15 each

2 x 20 2 x 10-15 2 x 25-30

2 x 30 sec each 2 x 60 secs

Injury Prevention Workout Fundamental Movement Skills

20 seconds each.

1. Lateral Cross-Over Land and Hold and Lateral Cross-Over (narrow) 2. Shuffle Lateral 3 x each way

1 2 Strengthening Exercises

1 x 15 each leg 1 x 15 1 x 15

1 x 15 (each leg) 1 x 10 (each leg) 1 x 12-15

Push-ups with arm straight

1 x 15 (each leg) 1 x 12-15 1 x 15

1 x 20 1 x 1 min 1 x 15-20 Stretching

Gentle light tension 45 seconds per stretch

Daily Log

Food Date: Notes 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 Lbs/Reps Exercise Lbs/Reps Lbs/Reps Lbs/Reps / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / Aerobic Exercise

Date: Other activities:

Details:

Type: Sleep: Minutes: Mood: Heart Rate: Attitude: Notes: Focus: Food Date: Notes 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 Lbs/Reps Exercise Lbs/Reps Lbs/Reps Lbs/Reps / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / Aerobic Exercise

Date: Other activities:

Details:

Type: Sleep: Minutes: Mood: Heart Rate: Attitude: Notes: Focus:

Ultimate 52week Superstar Softball Training System has an exceptional combination of softball...

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