softball summer

Bluffton University

Softball Summer 2016

Workout

Jackie Theobald 440-539-6140, [email protected]

Warm Up: Repeat two times about twenty yards worth

Jog 2-5 minuntes

High Knees

Hamstring Kicks

Walking Quad Stretch- Standing quad stretch then bend down touch the ground, come back up, when come back up place leg on the ground and take step repeating the process

High Skipping with Opposite Arm Reach

Long Skipping

One Legged Bounding

90 Degree Arm Rotation- arms overhead, elbows bent so their at 90 degrees as if doing overhead press, holding this position rotated arms down until hands point down, and back up roughly 20 times.

On Lower Body Day also do…. (repeat two times)

15 bodyweight squats

15 bodyweight around the world lunges

Karaoke

Open/Close the gate

On Upper Body Day also do… (repeat two times)

15 Push ups

with 2.5lbs Full Front Raises 10

Arm Circles 10 for/back

External Rotation 10

Cool Down: Hold for a minimum of thirty seconds

Standing Hamstring Stretch

Standing Quad Stretch

Arm Across Body

Tricep Stretch

Bicep Stretch

Seated One Leg Hamstring Stretch

Seat Quad Stretch

Seated Butterfly

Seated Twist (one leg over-bent other use arm to gently push against bent leg and twist)

Lying Glute Stretch(Knee to Chest)

Cobra

Childs Pose

On Lower Body/Agility day also Walking 2-5 on treadmill or elliptical)

Agility Should be done twice a week, no more than three. Should be done on Non-lifting days

or Lower Body days AFTER the workout. Rest days should be rest days if choosing not to do agility on those days.

Should do Lower body Warmup and full cool down This will not be beneficial if you do not go full speed and you must use your arms. After warm up, the order should be done in POWER, AGILITY, SPEED.

Weeks 1-3

Power:

7 squats, followed by 7 squat jumps for height 7 squats, followed by 7 squat jumps for length 7 plyo push ups Plank Hold 1 minute, followed by side plank hold 1 minute, followed by low boat hold Repeat three times

Agility:

Drop Step Drill: Start in a “ready” athletic stance, take one drop step backward and sprint a few steps forward, acting as if going to catch a pop fly

o repeat three times, each lego http://www.youtube.com/watch?v=JH9TSTLNVbk

Three Cone Shuffle: place three cones in a straight line with about five yards between each cone. Start at the middle cone, in ready stance, shuffle to cone on left, then to far cone, then back to middle.

o repeat six times, starting with heading to left, then another six heading to the right.

Pro Shuttle Run: have the cones set up as previous drill. Start at first cone, sprint forward to middle cone then back to first cone, then sprint to the third cone, turn around sprint to first cone

o repeat six timeso http://www.youtube.com/watch?v=TTFDQnOLq6Y

http://www.youtube.com/watch?v=TTFDQnOLq6Y

http://www.youtube.com/watch?v=JH9TSTLNVbk

Speed;

Random start: go through each start position, then sprint 30 yards, break for 3-5 minutes between each set

o face forward, lying on stomacho face backward lying on stomacho roll toward the start line, get up then sprinto lie on right sideo lie on left side

Weeks 4-6

Power:

7 lunges, followed by 7 lunge jumps for height 7 lunges, followed by 7 lung jumps roate 180 degrees 7 plyo push ups Plank on elbows for five seconds then on hands, repeat for one minute, followed by side

plank placing top arm through gap between ground and hip, do for one minute then rotate sides, followed by leg lift, with legs going up and down- make sure back is flat on ground.

Repeat three times

Agility:

Start position Drill: start by doing the following start, then sprint five yardso side shuffle one step to the left then to the right, sprinto back pedal two steps sprint forwardo repeat each one six times, rest no more than 2 minutes between sets

Modified Four Cone Drill: place cones in a square roughly five yards away from one another. Pick a cone to start at, back pedal diagonal, sprint forward, and shuffle to the start cone.

o repeat six times each direction (start with diagonal left, then right) to make harder catch a ground ball as start sprinting forward, then

continue http://www.youtube.com/watch?

v=R6UgK0kcRT4&index=2&list=PlfkdaLRZ-asLuVx7ACPUEdB9c6TUyV930

http://www.youtube.com/watch?v=R6UgK0kcRT4&index=2&list=PlfkdaLRZ-asLuVx7ACPUEdB9c6TUyV930

http://www.youtube.com/watch?v=R6UgK0kcRT4&index=2&list=PlfkdaLRZ-asLuVx7ACPUEdB9c6TUyV930

Optional* Stair variety: run up, walk down, jump both feet up, walk down, one leg up, walk down, switch legs, walk down, sprint every other, walk down, two feet each step, walk down, one leg on each step squat, rotate 90 degrees when stepping up and repeat all the way up, walk down. Repeat as many times as desired.

Speed;

Ladder Drill: Five cones in a line, ten yards apart, sprint to first cone back to start, repeat until gone through all five cones.

o Rest 3-5 minutes then repeat four times

Weeks 7-9

Power:

7 squats, followed by 7 Tuck Jumps 7 squats, followed by 7 squat jumps backwards Plank Hold walking side to side for one minute, backward plank for one minute,

superman hold for one minute Repeat three times

Agility:

Box Drill: Set cones up in a square about five yards apart from one another, start standing in the middle, sprint diagonally to a cone, back to the center, back pedal diagonal to the next, back to center, diagonal to the next cone, back to center, and sprint to the final cone.

o repeat six times, each direction, starting to the right, then left. Figure Eight: set up three cones in a straight line, about ten yards apart from one

another. start on the right side of cone sprint forward go around the first cone, then second, go around the second cone completely, and repeat heading back to start cone, making a figure eight.

o repeat three times starting on right side of cone, then three to left, then three on the right side again but backwards, finally left side again backwards.

Optional;* Agility Ladder: Using an agility ladder, go through motions, of one foot each square, two feet each square, every other, hops, single leg hops, turn to side- scissors hops, single leg in each, karaoke, and finally backwards- repeat as needed.

Speed;

o 45 feet sprint- sprint roughly 45 feet, three times rest 2-3 minutes betweeno 90 feet sprint-sprint roughly 90 feet, three times rest 3-4 minutes between o 135 feet sprint- sprint roughly 135 feet, two times rest 4-5 minutes between

Weeks 10-12

Power:

7 Single Leg Squats, followed by 7 single leg squat jumps for height 7 Single Leg Squats, followed by 7 single leg squat jumps for length Optional*- lie on back have another person drop ball from their shoulder height, catch

at chest, and push back up at partner 5 times (roughly 6-10lbs) Uneven planks- right arm in push up, left in plank one minute, repeat with opposite

arms, one minute. In plank, lift one leg up, one minute, then repeat with other leg. Repeat three times

Agility:

Sprint and Shuffle Drill: set up cones five cones in a line, ten yards away from each other, repeat process five yards away besides the other line.

o sprint forward to cone, shuffle to the cone besides, sprint forward, shuffle to the cone besides, repeat until through cones

repeat six times repeat three more times, instead sprinting backwards

Jump and Sprint: Set cones up five cones in a line a few feet from each other, jump forward over all cones, sprint forward a few steps, repeat this jumping sideways over and sprint out, other side and sprint out, jump forward over cone, then behind, then move to the next cone, sprint forward out.

o Repeat six times

Speed;

Intervals: Sprint fifteen seconds, Rest 45 mins, repeat ten to twelve times.

MAX OUTS

BEGINING END

BACK SQUATFRONT SQUAT

DB BENCH PRESSBB BENT OVER ROW

DEADLIFT

HIP THRUSTER

ROMANIAN DEADLIFT

POWER CLEAN

OVERHEAD PUSHPRESS

To find percent of max out: weight x percent= weight to use

example: max is 100 x 75%= 75lbs

*adjust weight as needed, however by last set and last few reps it should feel very difficult, that is how to judge weight for those not maxing out on. This is you taking on your own responsibility of wanting to get better.

*If never done a clean before, do not do this exercise and substitute squat to press (do not max out, weight may be lighter than percent given which is okay). If done clean before make sure to warm up at least one set strictly focusing on form.

Workout

Should be done lower body day one on Monday, followed by upper body day one on tues, rest Wednesday, lower body two on Thursday and upper body two on

Friday. This order should be kept for proper recovery of muscles.

Weeks 1-3 (75% of 1RM)

Lower Body Day 1: Upper Body Day 1:

Front Squat Assisted Chin Up

Forward Lunge DB Bench Press (neutral grip)

Side Lunge Push Ups

SL Squat BB Bent over Row

Step Ups Reverse Curls

Weighted Squat Jumps Close Grip Lat Pull Down


Deadlift Bench Dips

Bulgarian Split Squat Bench Front Raise (lie on stomach)

Single Leg Romanian Deadlift Bench Lateral Raise (lie on stomach)

Box Jumps Bicep Curl

Hip thruster Skull Crusher

Prisoners Farmers Walk

Weeks 4-6 (80-85% of 1RM)


Front Squat Assisted Chin Up

Forward Lunge DB Bench Press (neutral grip)

Side Lunge Push Ups

SL Squat BB Bent over Row

Step Ups Reverse Curls

Weighted Squat Jumps Close Grip Lat Pull Down


Deadlift Bench Dips

Bulgarian Split Squat Bench Front Raise (lie on stomach)

Single Leg Romanian Deadlift Bench Lateral Raise (lie on stomach)

Box Jumps Bicep Curl

Hip thruster Skull Crusher

Prisoners Farmers Walk

Weeks 7-9 (85-90% of 1 RM)Lower Body Day 1: Upper Body Day 1:

Goblet Squat Body Row

Reverse Lunge DB Incline Bench Press (neutral grip)

Romanian Deadlift DB Chest Flys

Single Leg Box Push Off Single Arm Bent over Row

Lateral Step Ups Lat Pullover

SL Box Push Off Triangle Push ups


Clean Overhead Push Press

Back Squat External Rotation

DB Deadlift Tricep Kickback

Glute Ham Raise Overhead Tricep Extension

Hyperextensions Reverse Fly

Good Mornings Hammer Curls

Bridges

Weeks 10-12 (90% of 1 RM)Lower Body Day 1: Upper Body Day 1:

Goblet Squat Body Row

Reverse Lunge DB Incline Bench Press (neutral grip)

Romanian Deadlift DB Chest Flys

Single Leg Box Push Off Single Arm Bent over Row

Lateral Step Ups Lat Pullover

SL Box Push Off Triangle push ups


Clean Overhead Push Press

Back Squat External Rotation

DB Deadlift Tricep Kickback

Glute Ham Raise Overhead Tricep Extension

Hyperextensions Reverse Fly

Good Mornings Hammer Curls

Bridges

Lower Body Day 1- Week 1

FrontSquat

X10 X10 X10

Forward Lunges

X10 X10 X10

SideLunges

X10 X10 X10

SLSquats

X10 X10 X10

StepUps

X10 X10 X10

Weighted Squat Jumps

X10 X10 X10

Upper Body Day 1- Week1

Assisted Chin Up

Xfail xfail xfail

DB Chest Press

X10 X10 X10

BB Bent over Row

X10 X10 X10

Close Grip Lat Pulldown

X10 X10 X10

Reverse Curls X10 X10 X10

PushUps

X10 X10 X10

Lower Body Day Two-Week 1

Deadlift X10 X10 X10

Bulgarian Split Squat

X10 X10 X10

Single Leg RDL

X10 X10 X10

HipThrusters

X10 X10 X10

Prisoners X10 X10 X10

Box Jumps X10 X10 X10

Upper Body Day Two- Week 1

BenchDips

Xfail Xfail Xfail

Bench Front Raise

X10 X10 X10

Bench Lateral Raise

X10 X10 X10

BicepCurl

X10 X10 X10

SkullCrusher

X10 X10 X10

FarmersWalk

X10 X10 X10 *1/3 bodyweight


FrontSquat

X10 X10 X10

Forward Lunges

X10 X10 X10

SideLunges

X10 X10 X10

SLSquats

X10 X10 X10

StepUps

X10 X10 X10


X10 X10 X10

Upper Body Day 1- Week 2

Assisted Chin Up

Xfail xfail xfail

DB Chest Press

X10 X10 X10

BB Bent over Row

X10 X10 X10


X10 X10 X10


PushUps

X10 X10 X10




X10 X10 X10

Single Leg RDL

X10 X10 X10

HipThrusters

X10 X10 X10




BenchDips

Xfail Xfail Xfail

Bench Front Raise

X10 X10 X10

Bench Lateral Raise

X10 X10 X10

BicepCurl

X10 X10 X10

SkullCrusher

X10 X10 X10

FarmersWalk



FrontSquat

X10 X10 X10

Forward Lunges

X10 X10 X10

SideLunges

X10 X10 X10

SLSquats

X10 X10 X10

StepUps

X10 X10 X10


X10 X10 X10


Assisted Chin Up

Xfail xfail xfail

DB Chest Press

X10 X10 X10

BB Bent over Row

X10 X10 X10


X10 X10 X10


PushUps

X10 X10 X10




X10 X10 X10

Single Leg RDL

X10 X10 X10

HipThrusters

X10 X10 X10




BenchDips

Xfail Xfail Xfail

Bench Front Raise

X10 X10 X10

Bench Lateral Raise

X10 X10 X10

BicepCurl

X10 X10 X10

SkullCrusher

X10 X10 X10

FarmersWalk



FrontSquat

X6 X6 X6 X6

Forward Lunges

X8 X8 X8 X8

SideLunges

X8 X8 X8 x8

SLSquats

X6 X6 X16 X6

StepUps

X8 X8 X8 X8


X8 X8 X8 X8


Assisted Chin Up

Xfail xfail xfail xfail

DB Chest Press

X6 X6 X6 X6

BB Bent over Row

X6 X6 X6 X6


X6 X6 X6 X6

Reverse Curls X8 X8 X8 X8

PushUps

X10 X10 X10 X10


Deadlift X6 X6 X6 X6


X8 X8 X8 X8

Single Leg RDL

X6 X6 X6 X6

HipThrusters

X6 X6 X6 X6

Prisoners X10 X10 X10 X10

Box Jumps X10 X10 X10 X10


BenchDips

Xfail Xfail Xfail xfail

Bench Front Raise

X6 X6 X6 X6

Bench Lateral Raise

X6 X6 Xx6 X6

BicepCurl

X8 X8 X8 X8

SkullCrusher

X8 X8 X8 X8

FarmersWalk

X10 X10 X10 X10 X1/3 body weight


FrontSquat

X6 X6 X6 X6

Forward Lunges

X8 X8 X8 X8

SideLunges

X8 X8 X8 x8

SLSquats

X6 X6 X16 X6

StepUps

X8 X8 X8 X8


X8 X8 X8 X8


Assisted Chin Up


DB Chest Press

X6 X6 X6 X6

BB Bent over Row

X6 X6 X6 X6


X6 X6 X6 X6


PushUps

X10 X10 X10 X10




X8 X8 X8 X8

Single Leg RDL

X6 X6 X6 X6

HipThrusters

X6 X6 X6 X6




BenchDips


Bench Front Raise

X6 X6 X6 X6

Bench Lateral Raise

X6 X6 Xx6 X6

BicepCurl

X8 X8 X8 X8

SkullCrusher

X8 X8 X8 X8

FarmersWalk



FrontSquat

X6 X6 X6 X6

Forward Lunges

X8 X8 X8 X8

SideLunges

X8 X8 X8 x8

SLSquats

X6 X6 X16 X6

StepUps

X8 X8 X8 X8


X8 X8 X8 X8


Assisted Chin Up


DB Chest Press

X6 X6 X6 X6

BB Bent over Row

X6 X6 X6 X6


X6 X6 X6 X6


PushUps

X10 X10 X10 X10




X8 X8 X8 X8

Single Leg RDL

X6 X6 X6 X6

HipThrusters

X6 X6 X6 X6




BenchDips


Bench Front Raise

X6 X6 X6 X6

Bench Lateral Raise

X6 X6 Xx6 X6

BicepCurl

X8 X8 X8 X8

SkullCrusher

X8 X8 X8 X8

FarmersWalk



GobletSquat

X6 X6 X4 X4 *IncreasingWeight

Reverse Lunges

X6 X6 X6 X6

RDL X6 X6 X4 X4 *IncreasingWeight

Curtsey Lunge

X6 X6 X6 X6

Lateral StepUps

X6 X6 X6 X6

SL Push Off Box

X6 X6 X6 X6


Body Row Xfail xfail xfail

DB Incline Chest Press

X6 X6 X4 X4 *Increasing Weight

Single Arm Bent over

Row


Chestflys


Lat Pullover X8 X8 X6 X6 *IncreasingWeight

Triangle PushUps

X10 X10 X10


Clean X10 X10 X10 *Work on strict form

BackSquat

X10 X10 X10 *Focus on form

DBDeadlift


GHR X6 X6 X6 X6 *Work on strict form

Hyperextensions X6 X6 X6 X6 *Weighted if possible

Good Mornings X6 X6 X4 X4 *Increasing Weight

Bridges Xfail Xfail Xfail


Overhead Push Press

X6 X6 X6 X6 *Increase Weight

Tricep Kick back

X6 X6 X4 X4 *Increasing Weight if can

Tricep Overhead Ext


Reverse Flyflys


Hammer Curl X8 X8 X6 X6 *IncreasingWeight

External Rotation

X10 X10 X10


GobletSquat


Reverse Lunges

X6 X6 X6 X6


Curtsey Lunge

X6 X6 X6 X6

Lateral StepUps

X6 X6 X6 X6

SL Push Off Box

X6 X6 X6 X6






Row


Chestflys



Triangle PushUps

X10 X10 X10



BackSquat

X10 X10 X10

DBDeadlift







Overhead Push Press


Tricep Kick back


Tricep Overhead Ext


Reverse Flyflys



External Rotation

X10 X10 X10


GobletSquat


Reverse Lunges

X6 X6 X6 X6


Curtsey Lunge

X6 X6 X6 X6

Lateral StepUps

X6 X6 X6 X6

SL Push Off Box

X6 X6 X6 X6






Row


Chestflys



Triangle PushUps

X10 X10 X10



BackSquat

X10 X10 X10

DBDeadlift







Overhead Push Press


Tricep Kick back


Tricep Overhead Ext


Reverse Flyflys



External Rotation

X10 X10 X10


GobletSquat


Reverse Lunges

X4 X4 X4 X4


Curtsey Lunge

X4 X4 X4 X4

Lateral StepUps

X4 X4 X4 X4

SL Push Off Box

X6 X6 X6 X6






Row


Chestflys



Triangle PushUps

X10 X10 X10


Clean X10 X8 X6 X4 *Work on strict form

BackSquat


DBDeadlift







Overhead Push Press


Tricep Kick back


Tricep Overhead Ext


Reverse Flyflys



External Rotation

X10 X10 X10


GobletSquat


Reverse Lunges

X4 X4 X4 X4


Curtsey Lunge

X4 X4 X4 X4

Lateral StepUps

X4 X4 X4 X4

SL Push Off Box

X6 X6 X6 X6






Row


Chestflys



Triangle PushUps

X10 X10 X10



BackSquat


DBDeadlift






Upper Body Day 2- Week11

Overhead Push Press


Tricep Kick back


Tricep Overhead Ext


Reverse Flyflys



External Rotation

X10 X10 X10


GobletSquat


Reverse Lunges

X4 X4 X4 X4


Curtsey Lunge

X4 X4 X4 X4

Lateral StepUps

X4 X4 X4 X4

SL Push Off Box

X6 X6 X6 X6






Row


Chestflys



Triangle PushUps

X10 X10 X10



Back Squat X10 X8 X6 X4 *Increasing Weight

DBDeadlift







Overhead Push Press


Tricep Kick back


Tricep Overhead Ext


Reverse Flyflys



External Rotation

X10 X10 X10

softball summer

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