Also remember that it’s a game and you’re supposed to have fun. There should be no discomfort felt in the anterior part of the shoulder. Static stretching is more conventional; it involves keeping your body still. Welcome to softballworkoutsforfree.com. %PDF-1.5 How can it work for you? But remember to stretch anytime you are about to exercise to prevent injury. Repeat 2 or 3 times. ΆUR �۷�kR�$l�*�R�)U��af��64a Plus, stretching is even great for stress relief. endobj 0000097552 00000 n endobj Light jogging, skipping and jumping jacks are effective ways to get your blood moving before you start to stretch. From lunge position, place knee on ground, lean forward on top of thigh 2. • Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1–2 feet with right leg, heel, and foot flat on floor. Trying to keep all of your kids engaged and focused can be a real challenge. 0000073732 00000 n It can help prevent injuries and improve performance. Strength gains made with isolated joint exercises will have little if any carryover to the compound movements typical in softball. Relax; Slowly roll your head around in a full circle, keeping your back straight; You may feel the need to hold the stretch at a particular position if it feels tight, but do not strain; Continue for approximately 10 seconds; Shoulder Rotation. It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. stretching and flexibility training guidelines, and illustrations of stretches you can perform. Diagonal Pattern Extension: Involved hand will grip tubing handle overhead and out to the side. For example, do them after endurance or strength exercises or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first. Starting today: MONDAY MONDAY 1. It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. Turn and face to the right, straightening right leg and stretch right hamstring 4. Over-the-head Forearm Extensions. The key to a proper dynamic warm-up is to slowly increase body temperature and intensity. trailer For softball warm-ups, vary your arm motions during the jumping jacks -- swing them overhead and also cross them in front of your chest. <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 8 0 R/Group<>/Tabs/S/StructParents 1>> 0000006762 00000 n Begin to circle your shoulders clockwise 5 times and counter-clockwise 5 times. endstream endobj 592 0 obj<>/Size 567/Type/XRef>>stream 0000001683 00000 n 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. Maintain proper technique, alignment, etc 5. Of course, this can lead to many avoidable injuries and time with the physical trainer, yet it's often ignored anyway. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Make sure your knee is stable during the lunge – keep the knee over the foot – don’t let the knee fall inward. %PDF-1.4 %���� Whatever the age or ability of the students you are teaching; this book provides suitable games for them to play . • Stretching should never cause pain, especially joint pain. Slowly rotate one shoulder at a time 2. 0000097366 00000 n These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. Plus in-depth insights for parents and coaches. Stretching exercises help increase blood flow to all parts of your body and it also increases flexibility and range of motion. Keep pace fl uid in both directions 6. 0000003607 00000 n Click here for a printable PDF of this flexibility session. %%EOF Try McKinnon's progression softball warm-up, which ignites the Jayhawks' engines before practice and lifting sessions throughout the entire season. 4 0 obj In order to maximize your softball workout and softball training you must do a combination of both dynamic and static stretching. It is our goal to help you be the best Softball/Baseball player you can be. Move pitching arm in a full circle stretching your hand away from your shoulder as far as possible. Contact Above & Beyond Physical Therapy today for help developing your stretching routine or if you have suffered any injuries from playing softball. Softball workouts don't just focus on specific skills such as batting and catching. Arm Circle & Stretch. The key to a proper dynamic warm-up is to slowly increase body temperature and intensity. Every single athlete in our facility does lateral band walks or one of four or five … <> 0000001422 00000 n Quality over Quantity 4. Stretches lower leg muscles in two ways: with knee straight and knee bent • Stand with hands against wall, arms outstretched and elbows straight. 0000003338 00000 n Plus in-depth insights for parents and coaches. Before you hit the trail or pavement, set aside some time to perform the 10 best stretches for biking. One set of 25 repetitions per exercise (Exercises 2 & 3 involve using the breath while stretching in 30 second increments) 3. Dynamic WARM UP: 5 minutes (20 exercises, each 15 s) 2. At this stage, the goal isn’t to stretch, but rather to go through “dynamic stretching” movements that will progressively loosen your muscles and lubricate your joints. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Stretching is a vital part of your conditioning routine. :L�e�*��a�1˳5��3.�-V���H�DH��ʂ�s�J��j�b���D7����!�R$g�yى%{k�������P����niQD�%s��V�fi^D$}�U�?J�̾���R,I��2EAYg����|kж���[�'�����W���r_v�`s��K���2j,"��G�. 0000006910 00000 n 1.5 Miles Time to beat= min Time to beat= min Time to beat= min Time to beat= min 3. stream 0000007043 00000 n A softball stretching routine is an essential part of a softball training program. 0000073467 00000 n Medicine ball exercises are an essential training component for softball players because blend strength training with sport specific movements. Continue Reading . Go SLOWER than you think you should. �Bo�y���L�^���0xq2�O>:ho����a'M�ǦiJ�5]�=�F#� Gӫ#ēa���cؚ��8f�M�U4��0_���Oi�麄y��ǰ��0������Yǎ�f2��bB5� ����X���d�(�؞�����ʀϣ$*����J��o��Wd�$j���E���k�ʘ��r��#^@:�E��e��@� ���U&��L1wQQ.y�C�"��銗9�\����'e!2���V|�� During the motion, lead with your thumb. Here's a full-body stretching routine to try after a workout or on your rest day. Softball Batting Power Exercise #5: Band-Assisted Pull Up or Chin Up. <>>> Find inspiration in WW’s fitness and exercise tips, insights, and routines. One set of 25 repetitions per exercise (Exercises 2 & 3 involve using the breath while stretching in 30 second increments) 3. x�b```b``g`e``dd@ A�� Sleeper stretches are designed to increase the internal rotation in your shoulder by stretching the posterior rotator cuff muscles and posterior capsule. ���yE�~O�0�7�T�p���Y����r$?�Jgۮ��3%�d.Cl��``�h``Pr� �J� �8�h�Bw�3��R -Ć`FE�&���/n3h2����P��ئW4�����5��� ��1�f�`��B 2!�r��X��A�` ı,/7i` ˮ��� ��X%A�D O�T� If you have pain, get checked out by a doctor – it will only get worse! Softball exercises should also target agility, speed, power and flexibility. Softball involves sprinting and throwing, both of which require intense muscle contractions and a certain level of anaerobic fitness. Slowly roll your head around in a full circle, keeping your back straight 3. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. �V+��G�������P��$ax�䣓la��p�I@{ⲛ The most common softball injuries are usually focused around the shoulder and the elbow. Keep your arm straight but loose throughout and perform at moderate speed (One per second). Conditioning exercises for baseball and softball players. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Quality over Quantity 4. During the motion, lead with your thumb. startxref Seek out a local strength coach for supervision; Don’t do any exercise that causes pain! These stretches are done in the same fashion as the sleeper stretches above, except in the standing position. Cool down stretch + Weights Min 20 sec per stretch Min 20 sec per stretch Min 20 sec per stretch Min 20 sec per stretch 6. Stretching Routine for Softball Players No matter what position you play in softball, you'll help prevent injury and ensure your body is warmed up and ready to play by engaging in stretching exercises. 567 0 obj <> endobj Dynamic stretching is stretching through movement. Using Physical Therapy For Shoulder Pain Relief. !�a�q��@i�7�?��D����p��Lf1���&%�yw�&�d͙� $H��2�t(��[�""S"��~Ӓ|�r�r�}��y��QZe�iQxn���n}�p_ y�lR��+�tCE�5�1B�Q���EvȪ���H�E�-�f�ʷ�|�^ye! Lateral Band Walk. 0000090059 00000 n Dynamically Stretching For Softball It's common knowledge that most athletes don't properly stretch and warm-up their bodies before their respective games or practices. Fitness and exercise are important to well-being, but it can be hard to stay on track. Practice Guide For Coaches . BE SURE to place clip so it is not in alignment with head; Get in lunge position with front knee over front heel at right angle. endstream Softball involves sprinting and throwing, both of which require intense muscle contractions and a certain level of anaerobic fitness. • No shoulder pain or tenderness. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. ]XH�d�@��#����0�Y�!��A��@d-�����=�T;K��������m꽲�3�p�#������63\�0�7Z 5�~�[������~���`#����Ʃ6 0000000853 00000 n It's common knowledge that most athletes don't properly stretch and warm-up their bodies before their respective games or practices. 0000041429 00000 n Static Stretching Routine Neck Rotation 1. Single Leg Lifts: 20 reps. Try these 16 static stretches that will keep your body healthy and performing strong. Continue for approximately 10 seconds Shoulder Rotation 1. When stretching, we advise athletes to perform 5 repetitions of each exercise holding the stretch for 30 seconds. Reichel Named NCCAA Pitcher Student-Athlete of the Week. 0000070797 00000 n You’re often working with a big group of energetic kids, and just a couple of assistant coaches or parent helpers to keep things under control. Slide back leg as far back as possible 3. Being a softball coach isn’t easy. Talk to your doctor or physical therapist if you have any pain while exercising. 2. Softball earns season opener win vs. Clarke University 9-1 Below we have compiled some of our best softball articles and exercises to help improve your game. Learn the latest softball training drills and workouts for hitting, pitching catching, throwing and more. In today's video blog post, we are demonstrating some incredible softball plyometric drills that will greatly improve your speed and power. 0000000016 00000 n endobj 2.) Stretching is a vital part of your conditioning routine. 2. If the stretches make the front of your shoulder ache, re-position your elbow and repeat the stretch. Dynamic stretching keeps your body moving and your muscles warm, which helps prevent soreness and injury. 0000003939 00000 n endobj Download Free Printable PDF. Pull tubing down and across your body to the opposite side of leg. xref eu�S5 �5�CaA ��0�������F9�1��. To ensure that you are stretching correctly, or to get more s oftball tips and instruction, your best option is to work with a s oftball trainer or coach. 2 0 obj The PlyoCare and wrist weight exercises in this warm-up use variable weights at moderate effort to ingrain a more efficient throwing motion into young athletes. Softball Plyometric Drills for Explosive Power! Of course, this can lead to many avoidable injuries and time with the physical trainer, yet it's often ignored anyway. A way to keep those ligaments strong and flexible for pitching, throwing or swinging is to condition and strengthen them. 0000004182 00000 n If pain, weakness, and stiffness in your shoulder (See figure in appendix) are related to problems with your rotator cuff, a doctor will usually first recommend nonsurgical treatment. Softball conditioning can include plyometric and agility workouts for power and quickness and tempo runs to improve aerobic fitness and. Welcome to the Softball Super Stations - All Around Skills Edition! 0000097135 00000 n 0000002008 00000 n Trying to keep all of your kids engaged and focused can be a real challenge. Regular softball stretches are key to maintaining flexibility, which in turn fosters a good posture and reduces lower back pain and discomfort. Dynamic Warm-up & Work out for Baseball / Softball Definition – Dynamic Warm-ups – A series of ground based callisthenic and plyometric movements that increase the athlete’s core temperature, increase joint mobility, and increase joint flexibility. H��Wks����_џn�[��R�X�D��p9[�[��4�X# ��h�vπ���|���t�9}��b��Q���0�������h :|��qp g��.>�uXg��h���k��ih����c�ci.>y���Lsl�wM�����J�Az���� ����a�G��3"؝�18��9�S If you do, seek medical evaluation. ♀️ ️ They don't need additional equipment or equipment to perform. Hold stretch for 10 seconds 5. But when it comes to softball workouts, traditional weight training doesn’t always translate to added power at the plate. Try McKinnon's progression softball warm-up, which ignites the Jayhawks' engines before practice and lifting sessions throughout the entire season. Slowly rotate one shoulder at a time Do this for a few minutes. A softball player can improve her fitness by performing conditioning drills on a regular basis. Especially if you use This article explains why, runs down three important considerations to keep in mind when you’re in the gym, and highlights six exercises that … Dynamic Stretching for Athletes 201110-240 Rehabilitation Medicine: (603) 650-5978 Sports Medicine: (603) 650-7788 One Medical Center Drive, Lebanon, NH 03756 Backward lunges with pop up Lunge backward with the right leg by bending both knees and keeping your trunk upright. So after your next workout, take a few minutes to rid the lactic acid and stretch. Check out our softball training guides! Therefore, pitchers should have a dynamic warm-up for their shoulders, core, and lower body. In this week’s videos I explain the subtle differences in medicine ball exercise technique for softball pitching and hitting. This exercise requires total exertion. Use less weight/resistance than you think you’d need. Don't neglect this routine and wind up injured! January 30, 2021 Softball. x��RMk�@�/��c"����|,���J��)������?��V�ƶ��ٝ�޼����{��~8�h�g(Qa! 1a. 3. But remember to stretch anytime you are about to exercise to prevent injury. Do not ignore pain: You should not feel pain during an exercise. Exercises are to be done PRIOR to throwing (or on average of 3-5 days a week during periods of time o! ) Stretching exercises help increase blood flow to all parts of your body and it … Youth athletes especially appear to have a long window for development; howev-er, their opportunity to … Hold each stretch for 3 to 5 seconds and repeat 5 times. Goal Setting: Set 3 goals for the week Set 3 Goals for the week Set 3 Goals for the week Set 3 Goals for the week Tuesday (Agility Day) June 30 July 7 July 14 July 21 1. We hope you enjoy the results you can attain with regular practice of your stretching program. We provide useful Softball workouts, tips, stretches, and all sorts of ways to help you improve your softball and baseball game. These softball stretches are a great place to start. Below we have compiled some of our best softball articles and exercises to help improve your game. 0t��'-�`0� A softball team's success on the field often comes down to how well they practice. Targeting Core. Speed Circles. But when it comes to softball workouts, traditional weight training doesn’t always translate to added power at the plate. 0000002772 00000 n <> <> Especially if you use “traditional” drills that involve lots of lines, lectures, and standing-around time. 0000002168 00000 n Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. stretching exercises. You should feel a stretch in your calf muscle, but you shouldn’t feel uncomfortable. Fitness and exercise are important to well-being, but it can be hard to stay on track. Diagonal Pattern Extension: Involved hand will grip tubing handle overhead and out to the side. Relax between each rep and set of exercises. You’re often working with a big group of energetic kids, and just a couple of assistant coaches or parent helpers to keep things under control. The official 2020-21 Men's Basketball schedule for the Michigan Wolverines The king of upper body exercises is the pull up / chin up. MOBILITY (3 exercises, 5 x each side) 3. <> Cover 10 yards with each stretch… endobj 0000073503 00000 n Lateral border of scapula is pressed against the wall. 567 27 Medicine ball exercises are an essential training component for softball players because blend strength training with sport specific movements. Static Stretching Routine . Bicycle Crunches: 20 reps. When performing exercises, you should not experience pain during or after the exercise. 2. Dynamically Stretching For Softball. <]>> You can also try out my new online strength program below. x�bb�e`b``Ń3� ���ţ�1� ��C Being a softball coach isn’t easy. endobj Exercises are to be done PRIOR to throwing (or on average of 3-5 days a week during periods of time o! ) There should be no soreness or pinching in the front of the shoulder. Maintain proper technique, alignment, etc 5. It is our goal to help you be the best Softball/Baseball player you can be. Softball Workouts: Strengthening Exercises for Every Player. This will eliminate any scapula winging. Warm-up 2. 0000001233 00000 n <> J-Band Exercises Home / J-Band Exercises. 3. 6 0 obj It’s one of my favorite arm strengthening exercises for softball players, especially youth players. Repeat for left leg Hamstrings Stretch 1. 0000003291 00000 n 3.) Windshield Wipers: 20 … Move the pitching arm in a full circle at maximum speed. When stretching, we advise athletes to perform 5 repetitions of each exercise holding the stretch for 30 seconds. Here's a full-body stretching routine to try after a workout or on your rest day. Strengthening exercises • Continue isometric exercises • Initiate scapulothoracic strengthening exercises (see scapular exercise program) • Initiate neuromuscular control exercises Criteria for Progression to Phase 3 • Painless active ROM. Follow the exercises below step by step, or download our J-Bands™ Exercise Sheet and our Exercise Manual for a more in depth look. This will help a player perform to her potential and may help prevent injuries. Softball Arm Strength Exercise #2: Pull Apart T. This exercise is great for strengthening the rear deltoids, rotator cuff and mid-back muscles that control our posture. Find inspiration in WW’s fitness and exercise tips, insights, and routines. Need a Great. When performing exercises, you should not experience pain during or after the exercise. If it does, you are stretching too far and you need to 0 0000003862 00000 n Training time is limited for all athletes. • Satisfactory clinical examination. A softball player doesn't have to run long distances or bench press 300 pounds to play successfully, but she does need to prepare her body for the rigors of the game. endobj Exercises are a very important part of treatment for a rotator cuff disorder. Softball Workouts e-book. 1b. • Baseball/Softball involves movements at all the body’s joints via the recruitment of many muscle groups. Keep pace fl uid in both directions 6. Shoulder circles 5x in each direction (Clockwise & Counter-clockwise) Start with your shoulders at your side. Dynamic stretching is stretching through movement. It can help prevent injuries and improve performance. This group of stretches is the same as the standing stretch above. Keeping chest on thigh, move hips back, straightening out forward leg 4. 7 0 obj stream 1 0 obj endstream endobj 568 0 obj<>/Metadata 101 0 R/PieceInfo<>>>/Pages 100 0 R/PageLayout/OneColumn/StructTreeRoot 103 0 R/Type/Catalog/LastModified(D:20080717151402)/PageLabels 98 0 R>> endobj 569 0 obj<>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/Type/Page>> endobj 570 0 obj<> endobj 571 0 obj<> endobj 572 0 obj<> endobj 573 0 obj[/Indexed 584 0 R 255 585 0 R] endobj 574 0 obj<> endobj 575 0 obj<> endobj 576 0 obj<> endobj 577 0 obj<> endobj 578 0 obj<>stream You also want your dynamic stretching routines to mimic the movements that you’ll be doing during your practices/games. Exercises are set so that individuals of all fitness profiles can perform them. Build-ups -Start at 20% and gradually increase speed up to 100% Sets= 10 Distance= 50 yds In this week’s videos I explain the subtle differences in medicine ball exercise technique for softball pitching and hitting. 3 0 obj |0���~u;8�)�+9͡H���#���� ��f�|��|�v��j� � �q�s�Y�֌��ݎ B�l$A��E�/���")i��i���y�s���^��ڻ=��x�psq���W��뛋�O�v��-1 �"��`gJ�bR��D�7De��I�ރ-�=EdM Ҳ(�+���0`�:A��|���v�7�F׆(�ף�{����)o�/h�_g����hw�5Sa=@��V(fu��l�`z�X�|�1��ϒ�����I��e�DI1w�ӌ�)�=��8�dJ[\8�4s�]�����Rm������`!��3ē�)�J�X���R��ʙ3]:�Y�ܽ��stL�YBG�~�*Q�iU1��Eњ�4!�̭E� ���Ȥ ��Z?�$w:M��k� �O���;vR�iI�e��b�G��fUz�7���f�4�J���bO�5ٜ���)�c�Wi�:��94���֒Zp&D��.y���ʊ=��k�b���~�M��)��c&�ysH@�;$vԎ��+)&�=��a(�C�Sp�lX��n,�"���V�~��4K&O� Stretching Routine for Softball Players No matter what position you play in softball, you'll help prevent injury and ensure your body is warmed up and ready to play by engaging in stretching exercises. The lateral border of the scapula is placed against the wall and posterior scapula is placed against the wall behind. We provide useful Softball workouts, tips, stretches, and all sorts of ways to help you improve your softball and baseball game. Elbows stay stationary; Palms extend forward/li> Side Extensions. Relax between each rep and set of exercises. Learn the latest softball training drills and workouts for hitting, pitching catching, throwing and more. If you do, seek medical evaluation. Softball players need more upper body strength: plain and simple. <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> There should be no discomfort felt in the anterior part of the shoulder. Conditioning exercises for baseball and softball players. �I�x�\a��v�v����=Px4�>���W��F�[��uDG|��. If your doctor gives you the go-ahead, feel free to tackle this list of shoulder pain rehab exercises: 9-Stretches-Exercises-For-Shoulder-Rehab . Softball Sports Related Warm up and Stretching Activities Prior and After the Event. You also want your dynamic stretching routines to mimic the movements that you’ll be doing during your practices/games. �TC3�-},�a Q2�yX�TG�=C�a��y��YV�4�9�|��@��LKf@)8��FI��M�8*�����zs���׺@tZy�d���t�lpO�a�rzڼ����Tk��>ǐ�,�Eױ�᱗�/T�y������R�ZEo͚xX�2��}Bd�.C���T��=.S9O7琤�|��M��TWY ֙&�����pP;�o�ӄe��K:]c%���:�R$���-#b�?x>�p�Ck4H6������\q��6]�$��Rg�U��*-! you can help yourself with the things you have at home. %���� 5 0 obj Regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue. Cover 10 yards with each stretch… Softball Plyometric Drills for Explosive Power! We recommend that you read the stretching and flexibility training guidelines prior to performing any stretches. x��VMO�@�G�����e?��E"�U�FB�`�I,�:NT�}g� ��F=x׻�����x8��~��jty 593 0 obj<>stream Arm Strength Exercises: Keys For Softball Players. 1.) There are many different dynamic stretches for each sport, but here are a couple specific to softball: Lunge Twist . Follow the exercises below step by step, or download our J-Bands™ Exercise Sheet and our Exercise Manual for a more in depth look. 8 0 obj Warm-up 2. 0000089854 00000 n These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. Yes, there’s a difference (the chin up is performed with palms facing, the pull up with palms away) but for our purposes either is equally good. 1b. Relax 2. Often your first step towards gaining shoulder pain relief is to understand your body and push yourself to exercise.