I want to know if my workout is right for me and my sport

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I want to know if this is too much and if the reps/sets/weights are right for me. Let me tell you a little bit about myself first. I am 20 years old, I'm a girl, 5 feet, and I am athletic. I love playing sports - mainly softball and I also love soccer, but softball is what I am trying out for college and I want to make the team. I want to become flexible, good at balancing myself, be able to hit strong line drives, run 60 feet (this is the distance between each base in softball) in less then 2 seconds, run around all the bases in less then 10 seconds if I can, be fast at getting the ball in the outfield, and especially going back for the ball that is hit over my head in time before it goes to the ground (my weak area). My goal is to be able be ready before november or even mid-october if I can with my goals. Currently - I run 60 feet in less than 4 seconds (usually around 3.65) and around all the bases in around 15 seconds. My hitting is okay, but I want to hit farther and harder, throw faster and farther from the outfield...and I defiantly want to be fast in sprinting for the ball and especially going back for the ball. Right now I am in tryout semester at my college and I am very determined in making the team this year.

here is the workout I made this weekend that I will start doing monday.

Everyday Warming up with a warm up routine moving legs, arms, wrist, feet, and neck around...then running 2 laps, then stretching every part of my body (from toes to the neck to help with flexibility and plus so I will not injure myself). or should I start with the neck to the toes?


Monday/Wednesday/Friday
- I will do this program, which will take 20 minutes total each time I do it...
http://www.fitness.com/forum/showpost.php?p=66120&postcount=13 is the HIIT I found on this site that I will start doing. (beginner for 2 weeks, intermediate for like 4 or 5 weeks or when ready to move up, then advance the rest of the way. I hope as I start doing HIIT that I can become a fast sprinter to the ball in front of me and especially in back of me, and to the bases so I can be safe everytime.

Now here are my exercises. Most of these I got from my workout schedule that my softball coach gave me and a some of them I found on the internet that I hope will work good. and keep in mind that I want to tone my muscles and not become a muscle builder where I cannot be fast at throwing, hitting, and running. For my sport and even soccer too, I should be toning, not building. By the way, I am planning on trying out for soccer next summer at my college. Before I get out of my community college, I want to be able to play both soccer and softball for at least one year. I am hoping softball this year and soccer next year.

Okay - for my exercises and weights... my monday/wed/friday is mostly all speed, agility, and using weights.
One thing I am not sure about is if I should do the speed/agility/lateral movements workout first before the weights or after. Also, I am not sure if I should start with my arms first for the weights or legs first and then going up to my arms. One thing I made sure though is that I have an exercise for every part of my body and I know there are exercises I have on here that exercise more than one of the muscles at the same time, which I am not sure with. I know I have a lot of exercises and I want to cut down the exercises to where I can do this all in one hour or even around there. On the softball weighttraining sheet, the sets and reps are 2 sets and 8 reps each except for the medicine ball is 10 reps (the ones that you do the throwing).

Here is the speed/agility/lateral movements
- ladder exercises for agility. 1 set of each 20 seconds each, 40 seconds rest (quick feet)
- High knees (1 set and 30 seconds each with 30 seconds rest)
- Two step across the line (if anyone can explain this one, let me know. I am confused what this means and its on the workout sheet I need to do) for 1 set of each, 10 seconds each, 20 seconds rest.
- defensive slide (1 set of each, 10 sec each, 20 sec rest)

- Burpee (4 minutes) (workout I found)
- lateral bounding - 30 seconds, 20 sec rest for 2 sets (changed it to 30 seconds for 2 sets instead of the 2x6 on the sheet because I think this is an important exercise to be able to move well and quick)
- alternate side lunges - 2 sets, 6 reps
- ankle/hip/balance in all directions for 30 seconds each leg (workout I found)
- walking lunges 2 sets of 8
squat jump, tuck jump, split jump- 2 sets of 6 reps each
- 20 yard shuttle sprints and corner drill 3 times

Anyone know what a base side-to-side, base rotation, backwards stride, and nebraska drill is? its on the sheet for softball workout, and I can not find a discription of these online.

now here are the weights. has to be 2 sets of 8 reps except for a couple of them that I found online that says 10-12 times only. and these are in the order I put them in starting with the legs to the arms. and yes I have to start light weight for the first 2 weeks and then 80% the rest and the keyword is TONE the MUSCLES
- Calf raises, shin raises 2x8
- barbell - back squat, front squat, one legged squat, overhead squat, overhead lunge, dead lift, bent over row 2x8 (not sure what weights on the bar I should start with or just the bar first)
- inverted rows 2x8
- machine - leg extenston, hamstring curl, lat pulldown, seated row (can be machine or cable, or resistance band) 2x8. by the way, I went to some websites on machine weights and it is not good for athletes to use. I am not sure if these can be used without machines or not except for seated row and lat pull down. let me know if this is okay or not. these is on the softball workout sheet.
- cable - one arm cable row and tricep press down 2x8
- medicine ball (all of these found online) - oblique twists 3x10; diagnal chops 2x10; woodshopper 2x10; softball/baseball swing x10-12; V-sit core extension 3x15
- dumbbell weights all 2x8 one arm row 10 lbs then going 15lbs or starting at 5 then going 10?; ab side bends 10lbs then going 15lbs?; incline press 5lbs then going 10lbs; bicep curl 5 lbs then going 10 lbs; military press (could be dumbbell, barbbell, or machine..what do you think is better for this one?); lateral raises 3 lbs then going 5, bentover lateral raises 3 lbs then going 5, front shoulder raise 3 lbs then going 5, external rotator cuff laying down 3 lbs then going 5, empty can cuff 3 lbs then going 5, forearms wrist curls inward and outward 3lbs then going 5.
- glute/ham raise (putting feet under a machine for support and pushing body down on the ground in a modified pushup position using the hamstrings and butt.)

This was the monday/wednesday/friday workout that I gave. There is no softball practice on monday/wednesdays/fridays so thats why I have all the speed, agility, and weights on this day. I defiantly know I need to cut down but I don't know what I should cut off so this could all be about an hour (not including the 20 min of HIIT). I want at least a half hour of speed and agility training, and 45 min to an hour of weights/medicine ball

Tuesday/Thursday and maybe saturday

Here are the tuesday/thursdays. I have softball practice from 2-5pm on these days and then yoga from 6pm-7:15pm. I have a break from my class early in the morning until softball from 10am-1pm to give me enough time to eat, rest, and hopefully do my core exercises, stability ball exercises, and using resistance bands. I need to go easy because I have softball practice after and I don't want to just not do any exercises for this day. The only exercises that are on the sheet for softball are the core exercises. The others are what I found online that can help the muscles perform faster and also stay in shape. Most are core though. and I am not sure if the core should be moved into the mon/wed/fridays or stay into the tuesday/thursdays. the core part is me deciding. I don't know how many days a week I should do it and what days is good for it. Its called core muscle strength and stability
- Hold the basic plank position for 60 seconds, lift right hand off ground and hold for 15 seconds and back down, then left hand for 15 sec and back down, then lift right leg for 15 sec and back down, then left leg for 15 sec and back down, then left leg/right hand for 15 sec, then right leg/left hand for 15 sec, then return to basic plank position and hold for 30 seconds.

also I want to add in the side plank that helps balance and strenghtens shoulders..and also seperetly..holding legs up on my back with my hands under my butt (like the legs up and down exercise, but holding it) for the abs. 1 minute for both or maybe 30 seconds for the shoulder one. and also the superman for 15 seconds. (found these online).

now here is the body workout without weights and resistance band, stability ball, and 2 easy workouts using medicine ball

- body workout all 2x8 or 2x12 if I don't feel it after 8 reps - leg ab crunches, bicicle (obliques), butt-ups (starting in plank position and putting butt up in air and back down), free legs swing for developing dynamic flexibility in the hip joint, hip row (back and forth without hips touching ground slowly), bent leg side raises for inner thighs, single leg squat for balance
- Medicine ball 2x8 - walk turning torso lunge, frontal or side reach for hamstrings/lower back
- resistance band 2x8 spine stretch (pulling down with band arms straight and legs straight like your touching your toes sitting on butt); leg circles (laying on back and resistance band on feet and doing a leg press movement in the air 40 degrees); mountain climb; hamstring stretch (repeat 5-10 times with slow deep breaths laying on back); straightens hip and knee (laying on back and doing one knee like a leg press 60 degrees slowly); abdominal oblique and low back rotators (sitting on chair and moving band to right or left depending on the position I am in to straighten torso), squat, Torso Turkey Get Up, Cuban Press.
- stability ball 2x8 or 2x10-12 - calf/shin raises laying down on ball; back extension, double back leg lift, push ups.


Let me know about these exercises and what I need to cut and what I should keep. Too many exercises on the same muscle is not good for toning. I want to tone and be in good shape and injury free. Some exercises work the same muscles as others, and I know there are pro's on here so thats why I am posting my workout schedule on here. I know this thread is long, but its worth it if I want to get the right workouts.
 
Toning has to do with bodyfat level and not what workout you're doing. In fact, muscle tone and see what you come up; it's worth reading.

The two workouts I recommend for athletes of most calibers is one of these. There are a lot of good workouts out there but I like these because they constantly change variables while working with the money lifts that will help your athletic potential.



or



I would specifically spend most of your time training at the moment with the sprints for the distance(s) you need. An example would be

Sprint 60 feet, walk backX4
15 sec sprint, 30 sec jogX8
 
a lot of the exercises I explained are from the workout sheet my softball coach gave me and I have to do. light weights first 2 weeks, and the the next weeks are heavy weights 80%. I have to do these to be in good shape and become a strong player. one of the websites you gave me are for guys and football players.

what I am looking for is just cutting down on how many exercises I do in about 45 minutes to an hour. doing ones for each of my muscles. Some of the exercises are multiple muscle exercises.

I want to do exercises for my calves, shin, ankle, butt, hip, inner thigh, outer thigh, knee, hamstring, thigh, trapezius, pectorials, shoulders, deltoids, arms, forearms, abdominals (lower and upper), back (upper, middle, lower, rhomboids), rotator cuff, biceps, triceps.

what I dont want to do that works the same muscles for example... tricep pull down and tricep dips. different exercises work different muscles and I want exercises that work multiple muscles and not ones that just work one and muscle ends up getting heavy and slow to function or whatever. What I do not want to do is make myself into a body builder like arnold in the terminator movies. I am trying to explain this as best as I can.


anyone a baseball or softball player?
 
Guys/girls it doesnt matter, football to baseball maybe. You're workout had 5 kinds of squats which in now way will you be able to accomplish that plus all the other things in a reasonable amount of time. Girls dont get huge muscles from lifting weights, neither do some guys for that matter. How long have you currently been working out?
 
I used to workout in the fitness center at my college a lot and going up in weights on the machines, dumbbells and stuff.

the squats - the frontsquat is the only one on the softball sheet and the others I found on websites including jon doyle's blog site to help improve baseball players. (He was in the majors).

I am trying to decide which ones to cut. I was thinking for the squats...8 reps per type of squat to get all of them in or maybe 4 reps per squat because there is like 5 or 6 of them I have.
 
Just pick one squat, no need in trying to do every single style. You can mix it up every two weeks, but doing one will allow you find your correct weight.
 
yeah I'll probably do it like this if its good...

mondays - back squat and front squat (8 reps for both)
wednesdays - overhead squat and front squat (8 reps for both)
fridays - overhead lunge and overhead squat (8 reps for both)

what is your opinion on machine exercises and for athletes? my softball coach has leg extensions for machines. also do you know if hamstring curl can be used with something else other than a machine? I know I can use my resistance band for lat pulldown and cable row for seated row

Also - for the military press...which is best for it? barbell, dumbbell, resistance band, or machine?

what is your opinion on the glute/ham raise? also on the tuesday/thursday exercises before softball (most with the resistance band)?
 
Glute ham raises are awesome. Skip the leg extension and ham curl machine.
Rotate between military press, push press, and db press
 
how much time do you spend throwing (long toss)? a big problem i see in baseball/softball is unconditioned arms. you should find someone to long toss 30-60-90-120 outside of practice about 3 times/week
 
I did all these exercises for the mon/wed/friday schedule and I felt good afterwards.=)

I do not spend much time throwing long toss. The only time is during softball practice at the beginning tuesday/thursdays. My mom doesn't know how to catch with a mit and I am lazy to walk to the park every monday/wed/friday by myself practicing. plus, the balls won't come back at me when I throw so I'll have to get them each time (I only have 3 balls). I'll need an area where the ball can come back at me.
 
Sprinting (base to base or to the ball) and hitting require strong legs, hips and core. A standard all round weight routine with free weights is what develops that, no matter what sport you are going for: squat, deadlift, bench press (barbell, dumbell, flat, incline), bent row/chins, leg raises/situps. For throwing you need strong shoulders and for hitting you need strong arms, so I would add some military presses and pullovers, and curls, triceps extensions and wrist curls (get a wrist roller and use it preferrably with your forearms braced on something) if you have the time and energy.
 
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