I made posts before about exercises and weightraining, but I did not post my full workout yet on what the coach gave. I want to make sure none of the exercises too much and if there's anything that needs to be taken out. instead of making multiple threads about this all the time, I will just put everything in one thread, which I should of done before. I am having trouble trying to fit the times in for the days.
I am trying out for my community college softball team and I do not find out until december if I make the team or not; however, I do not feel I am playing up to my best and giving all that I have because there are girls in the outfield that I think are better than me. In practice, the other girls are in more than I am. I feel that if I don't step up my game, get fast quick, and become a good hitter (I want to be able to be strong enough to hit the ball out of the infield. I used to be able to along time ago before at a high school I went to they changed my bat size because of my height (height doesnt matter but some people think it does. I'm 5'0) even though I was hitting really good with it. Ever since, my hitting has been off big time.). Oh and I am 20 years old.
My current schedule at my college
Softball practice tuesday/thursdays from 2pm-5pm.
That night I have yoga from 6pm-7:15pm (I am trying to get flexible and balance good and get rid of the learning disability I have taking yoga. but it mostly helps the mind. Probably next week, I am going to force myself to get where I am supposed to be. Ex. being able to touch my toes my bending my knees, holding onto my feet, and pushing my knees straight and work through the pain. I want to get flexible and be able to run bigger steps and do more things fast. I can't find any websites to help me do that. I am sick of my hamstrings being tight and also I am sick of loosing my balance when standing on one leg)
Also - Monday/wednesdays I have Body Conditioning/Physical Fitness class from 7:30am-8:45am. During the first 30-45 minutes, we stretch and then are on the track doing whatever for 25-30 minutes (running, jogging, walking, stairs, etc. seperetly at our own pace). I found this HIIT program online that I want to try and do and it is a 20 minute training program. I am hoping it will help with my speed and my cardio system. I will start HIIT up again on monday and go for a total of 20 minutes and then walk until the professor tells us its time to come in, then we do 25 crunches, 25 twist crunches, 25 bicicle, 25 push ups. After that, we start weight training for like 15-30 minutes left of the class at our own pace and whatever weights we want to use.
I feel like now it's time for me to go passed my level and not listen to my body. I want to be able to make the team this year and become a starter at right field. I want to be able to be flexible and be able to balance well. I want to be a good hitter again (back to how my hitting used to be. I miss that). I want to be able to throw good from the outfield into the infield perfectly as well. Also, I want to be a fast sprinter to the ball and back for the ball, and as a baserunner too. I currently run to first base in like 3.64 (the last time I was timed by my mom was a month or so ago), but I know there hasnt been any improvement. I want to be fast in a way that if I hit the ball to the 3rd baseman or the shortstop or bunt, I can be able to beat out the ball with no problem.
On the other hand...
At the beginning of the semester, the coach gave us a softball workout schedule and One of the schedules she gave, I haven't been really doing it. The other one with the weight training, I have been doing most of it except for the partner medicine ball workout (I have no one to catch or throw with), and there are a few exercises on there I do not understand or can find online with instructions (I am a visual learner). I have also been doing a few exercises that I found online that was not on the softball work out sheet
Because I do softball practice tuesday and thursdays, I do weightraining monday and wednesdays..and sometimes I do it on fridays. I do have trouble fitting the sprinting part into my schedule and a lot of things on the other workout sheet. I don't want to be doing too much of anything and thats why I need some advice. on Tuesday/thursdays I have a break between 9am-noon. and monday/wednesdays I have the rest of the day free after 3:15pm and I am usually in the fitness center from 3:30-5pm or sometimes until 6pm. (I don't know if its a good thing to be in there that long and take my time. A lot of times I get lazy and go slow.)
First, here is the workout schedule from the sheet with all the agility work, jump rope work, and sprinting on it. Keep in mind, I haven't been following this sheet. I will first list the workouts this sheet has and then the schedule the coach wants us to do it on (what days). What is in bold are questions that I have regarding the workout.
- Circuit Training (CT): push ups, sit ups, steals, bat swings, and jump rope (fast both feet) 30 seconds each, 3 times through. question... I do not know what the coach means by steals. How do I perform this with the others?
- Cross Training (CRT): pick an aerobic activity for 30-40 minutes total.
I don't really get this one because I already do a lot of other stuff already, and I don't have time doing this 3-40 minutes total. in my monday/wednesday class, we are only on the track for about 20-30 minutes. Right now its at 23 minutes slowly moving up to 30 minutes. and I will be doing HIIT during that time. On the other hand, the choices the CRT has is biking (hard), stair master, jump rope, or stairs. I need help trying to find a time in my schedule to put this in, and I want to do stairs.
Agility and Footwork Training (AFT): Quick step, High Knees, Two step across the line, and Defensive slide. The workout set and seconds for this I am confused with (1 set of each, 20 sec each, 40 sec rest; 1 set of each, 30 sec each, 30 sec rest; 1 set of each, 10 sec each, 20 sec rest) Also, what is Defensive slide and two step across the line? I can't find any pictures online or instructions.
Sprint Work (SW):
*3-50% sprints (home to first, first to second, etc.)
*3-100% sprints (home to first, first to second, etc)
Hitting (H): Live or machine (switch every time)
One problem, the batting cages that used to be by my house is closed down right now. I have been having trouble trying to find another batting cage nearby that I can just put money in and then get a certain amount of pitches pitched to me.
Throwing (T):
*Warm up good. Make several throws to a target from the distance you would make during a game.
I have trouble trying to find time and room for the distance from the outfield. and if I go to the park, I would have to run to get the balls all the time, and I only have 3 balls.
RotatorCuff Workout (RC): All the exercises for the RC, you guys already know and I do them everytime I do my weightraining, so I'm good with this one.
Jump Rope Workout (JR):
*Jump 100x straight
*Jump 100x alternating legs
*Jump 50x each foot
*Jump 100x both feet (forward-backwards)
*Jump 50x 1 foot (forward-backwards) switch after 50
*Jump 100x both feet (side-side)
*Jump 50x 1 foot (side-side) switch after 50
*Jump 25x each direction in a square with both feet
*Jump 10x each direction each foot switching after each 10
*100x speed jumps
*25x double jumps
Is this like too much the coach wants us to do? and There is no way anyone can do this with a jump rope without stepping on the rope? I tried to do this workout once and my calves got tired right away, so I went onto the next right awat (did not use jump rope). and then for the speed jumps and double jumps I was about to do them at the end and use the jump rope with it, but my calves were already burning. Do you think I should just do all of them with the numbers it says on there and not worry if my calves burn or not and if its a good thing?
Jog (J):
*25-30 minutes
I already do this monday/wednesdays, but as HIIT during my morning class. I found online that it is not good to just jog and it slows you down, but then I found somewhere else online (sparqtraining.com) that it's not true and that its good for you. Do you think I should drop HIIT and do Jog or switch on and off. or should I keep HIIT? HIIT is already jogging and sprinting combined. 1 minute jog, 10 second sprint is what I do for a total of 10 minutes. but now I am going to push myself to 20 minutes (the max HIIT goes without overdoing it). I need advice on this part
On the last page, theres the Core muscle strength and stability exercise and the weekly schedule doesn't list it on. Should I do this monday/wed/friday along with my weightraining or 2 days a week?
Here is what it says..
Hold the basic plank position for 60 sec
Lift your right hand off the ground and hold for 15 sec
Return hand and lift your left hand and hold for 15 sec
Return hand and lift your right leg and hold for 15 sec
Return leg and lift your left leg and hold 15 sec
Lift your left leg, right hand off ground and hold for 15 sec
Return and lift right leg, left hand and hold for 15 sec
return to basic plank position and hold for 30 sec
Now here is the schedule the coach wants us to do them all on. For weightraining, its monday/weds and fridays I can do them if I want. The symbols are listed next to each discription of work out, so you know which ones that are being talked about in the day schedules. Again, I am having trouble fitting time in for some of these.
Mondays: J, RC, T, AFT,
Tuesdays: SW, H, JR
Wednesdays: CT, CRT, RC
Thursdays: SW, T, JR
Fridays: J, RC, H, AFT
Now here is what the softball weightraining sheet says...
All the sets and reps are 2x8 and none of the exercises include what weight to start with, so I do whatever's good for me.
Front squats, incline press, dead lift, inverted rows, walking forward lunges, standing military press, standing side lunges, one arm cable rows, hamstring curls, tricep press, calf raises, leg extension machine, seated row, wrist workout, and lat pulldown.
Gym Workout/SAQ'S
Lead Ins:
Base Side-to-Side 2x6 need instructions on how to perform this{/b]
Base Rotation 2x6 need instructions on how to perform this
Split Jump, Squat Jump, Tuck Jump 2x6 each
Lateral Bounding 2x6
Backwards stride x6 need instructions on how to perform this
Nebraska Drill 3 times need instructions on how to perform this
20-yd shuttle 3 times
Corner Drill 3 times I need instructions on this. Is this like the box drill running around in a box type?
Lead Outs: (Medicine ball) x10 each
Overhead Pass, Shoulder put, Wood Chops, Parter Chess Pass, Front Twist Throws
I have trouble finding a wall to throw against at the house that will not break or dent. Any advice on whats good to throw against? I own an 8 pound medicine ball and I do workouts that do not include releasing them from my hands. Also, what is "shoulder put"?
Now other then the softball weightraining schedule, I found some exercises online that I also included in my workout. I know there are a lot of exercises that work the same muscles and some exercises do not. If there is anything I should cut out, let me know. I would like to be in the fitness center for about an hour to an hour and a half doing the weights alone.
To include for the Lead Ins workout, I
included hurdle quick change, Cariocca, butt slap, high knee run, skipping, and mountain climbers.
For the Agility part (Still need to buy an agility ladder to perform this at my house), I found online agility ladder workouts. Hop Scotch, 1 foot in each box, 2 feet in each box, high knees both feet in box, and there are other exercises I can do with my feet that I can add (hip rotation, running throw the ladder, etc.).
For Acceleration Workout, 3x20 yards each: push up (down position) start, push up (up position) start, sitting forward start, and sitting backward start. for this one I do 20 yards because its easier on the glass with the yard lines.
Stairs - 3x10 (run up stairs as fast as possible and walk down). I use 16 stairs to go up on.
For the exercises - I included Weighted crunches (Legs off floor, knees bent) for upper abs, pelvil thrusts for lower abs, bicicle for obliques, hip row for hips, elbow push up (upper back), 60-second balance shift to improve balance, single leg body squat, Free Leg swing (develops dynamic flexibility in the hip joint), outer thigh leg raise, inner thigh leg raise, donkey, alternate sit ups
stability ball - sit ups, oblique curls, butt lifts, back extension, double back leg lift
Medicine Ball or plate - oblique twists (standing up), weighted golf swings, softball swings, woodshopper
barbell - bent over row, exercise where barbell is resting on back shoulders like squat position and bend down with leg straight and back up (dont know the name of it and its for lower back/hamstrings)
dumbbell - shoulder shrugs, lateral raises, front shoulder raise, bent over lateral raise, empty can cuff, back raise, bicep curl, hammer curls, tricep bent over extension, tricep overhead extension, upright row, shoulder press, good morning
machine - dip and shin up (my fav..works a lot of muscles), chest fly and the backward chest fly that works the pectorials, front and back deltoids, and lats
cable - cable trunk twist, an exercise where you stand like your doing one arm row, but the cable is above you and you have to bring it down insead of up. I dont know whats thats called.
This is a lot of exercises and I have a really hard time picking which one. The softball ones have to stay but the ones I found and like..a lot of them need to be eleminated. However, there are some exercises that were not included on the softball one for some body parts like the hips and some of the back and inner/outer thigh.
I am trying out for my community college softball team and I do not find out until december if I make the team or not; however, I do not feel I am playing up to my best and giving all that I have because there are girls in the outfield that I think are better than me. In practice, the other girls are in more than I am. I feel that if I don't step up my game, get fast quick, and become a good hitter (I want to be able to be strong enough to hit the ball out of the infield. I used to be able to along time ago before at a high school I went to they changed my bat size because of my height (height doesnt matter but some people think it does. I'm 5'0) even though I was hitting really good with it. Ever since, my hitting has been off big time.). Oh and I am 20 years old.
My current schedule at my college
Softball practice tuesday/thursdays from 2pm-5pm.
That night I have yoga from 6pm-7:15pm (I am trying to get flexible and balance good and get rid of the learning disability I have taking yoga. but it mostly helps the mind. Probably next week, I am going to force myself to get where I am supposed to be. Ex. being able to touch my toes my bending my knees, holding onto my feet, and pushing my knees straight and work through the pain. I want to get flexible and be able to run bigger steps and do more things fast. I can't find any websites to help me do that. I am sick of my hamstrings being tight and also I am sick of loosing my balance when standing on one leg)
Also - Monday/wednesdays I have Body Conditioning/Physical Fitness class from 7:30am-8:45am. During the first 30-45 minutes, we stretch and then are on the track doing whatever for 25-30 minutes (running, jogging, walking, stairs, etc. seperetly at our own pace). I found this HIIT program online that I want to try and do and it is a 20 minute training program. I am hoping it will help with my speed and my cardio system. I will start HIIT up again on monday and go for a total of 20 minutes and then walk until the professor tells us its time to come in, then we do 25 crunches, 25 twist crunches, 25 bicicle, 25 push ups. After that, we start weight training for like 15-30 minutes left of the class at our own pace and whatever weights we want to use.
I feel like now it's time for me to go passed my level and not listen to my body. I want to be able to make the team this year and become a starter at right field. I want to be able to be flexible and be able to balance well. I want to be a good hitter again (back to how my hitting used to be. I miss that). I want to be able to throw good from the outfield into the infield perfectly as well. Also, I want to be a fast sprinter to the ball and back for the ball, and as a baserunner too. I currently run to first base in like 3.64 (the last time I was timed by my mom was a month or so ago), but I know there hasnt been any improvement. I want to be fast in a way that if I hit the ball to the 3rd baseman or the shortstop or bunt, I can be able to beat out the ball with no problem.
On the other hand...
At the beginning of the semester, the coach gave us a softball workout schedule and One of the schedules she gave, I haven't been really doing it. The other one with the weight training, I have been doing most of it except for the partner medicine ball workout (I have no one to catch or throw with), and there are a few exercises on there I do not understand or can find online with instructions (I am a visual learner). I have also been doing a few exercises that I found online that was not on the softball work out sheet
Because I do softball practice tuesday and thursdays, I do weightraining monday and wednesdays..and sometimes I do it on fridays. I do have trouble fitting the sprinting part into my schedule and a lot of things on the other workout sheet. I don't want to be doing too much of anything and thats why I need some advice. on Tuesday/thursdays I have a break between 9am-noon. and monday/wednesdays I have the rest of the day free after 3:15pm and I am usually in the fitness center from 3:30-5pm or sometimes until 6pm. (I don't know if its a good thing to be in there that long and take my time. A lot of times I get lazy and go slow.)
First, here is the workout schedule from the sheet with all the agility work, jump rope work, and sprinting on it. Keep in mind, I haven't been following this sheet. I will first list the workouts this sheet has and then the schedule the coach wants us to do it on (what days). What is in bold are questions that I have regarding the workout.
- Circuit Training (CT): push ups, sit ups, steals, bat swings, and jump rope (fast both feet) 30 seconds each, 3 times through. question... I do not know what the coach means by steals. How do I perform this with the others?
- Cross Training (CRT): pick an aerobic activity for 30-40 minutes total.
I don't really get this one because I already do a lot of other stuff already, and I don't have time doing this 3-40 minutes total. in my monday/wednesday class, we are only on the track for about 20-30 minutes. Right now its at 23 minutes slowly moving up to 30 minutes. and I will be doing HIIT during that time. On the other hand, the choices the CRT has is biking (hard), stair master, jump rope, or stairs. I need help trying to find a time in my schedule to put this in, and I want to do stairs.
Agility and Footwork Training (AFT): Quick step, High Knees, Two step across the line, and Defensive slide. The workout set and seconds for this I am confused with (1 set of each, 20 sec each, 40 sec rest; 1 set of each, 30 sec each, 30 sec rest; 1 set of each, 10 sec each, 20 sec rest) Also, what is Defensive slide and two step across the line? I can't find any pictures online or instructions.
Sprint Work (SW):
*3-50% sprints (home to first, first to second, etc.)
*3-100% sprints (home to first, first to second, etc)
Hitting (H): Live or machine (switch every time)
One problem, the batting cages that used to be by my house is closed down right now. I have been having trouble trying to find another batting cage nearby that I can just put money in and then get a certain amount of pitches pitched to me.
Throwing (T):
*Warm up good. Make several throws to a target from the distance you would make during a game.
I have trouble trying to find time and room for the distance from the outfield. and if I go to the park, I would have to run to get the balls all the time, and I only have 3 balls.
RotatorCuff Workout (RC): All the exercises for the RC, you guys already know and I do them everytime I do my weightraining, so I'm good with this one.
Jump Rope Workout (JR):
*Jump 100x straight
*Jump 100x alternating legs
*Jump 50x each foot
*Jump 100x both feet (forward-backwards)
*Jump 50x 1 foot (forward-backwards) switch after 50
*Jump 100x both feet (side-side)
*Jump 50x 1 foot (side-side) switch after 50
*Jump 25x each direction in a square with both feet
*Jump 10x each direction each foot switching after each 10
*100x speed jumps
*25x double jumps
Is this like too much the coach wants us to do? and There is no way anyone can do this with a jump rope without stepping on the rope? I tried to do this workout once and my calves got tired right away, so I went onto the next right awat (did not use jump rope). and then for the speed jumps and double jumps I was about to do them at the end and use the jump rope with it, but my calves were already burning. Do you think I should just do all of them with the numbers it says on there and not worry if my calves burn or not and if its a good thing?
Jog (J):
*25-30 minutes
I already do this monday/wednesdays, but as HIIT during my morning class. I found online that it is not good to just jog and it slows you down, but then I found somewhere else online (sparqtraining.com) that it's not true and that its good for you. Do you think I should drop HIIT and do Jog or switch on and off. or should I keep HIIT? HIIT is already jogging and sprinting combined. 1 minute jog, 10 second sprint is what I do for a total of 10 minutes. but now I am going to push myself to 20 minutes (the max HIIT goes without overdoing it). I need advice on this part
On the last page, theres the Core muscle strength and stability exercise and the weekly schedule doesn't list it on. Should I do this monday/wed/friday along with my weightraining or 2 days a week?
Here is what it says..
Hold the basic plank position for 60 sec
Lift your right hand off the ground and hold for 15 sec
Return hand and lift your left hand and hold for 15 sec
Return hand and lift your right leg and hold for 15 sec
Return leg and lift your left leg and hold 15 sec
Lift your left leg, right hand off ground and hold for 15 sec
Return and lift right leg, left hand and hold for 15 sec
return to basic plank position and hold for 30 sec
Now here is the schedule the coach wants us to do them all on. For weightraining, its monday/weds and fridays I can do them if I want. The symbols are listed next to each discription of work out, so you know which ones that are being talked about in the day schedules. Again, I am having trouble fitting time in for some of these.
Mondays: J, RC, T, AFT,
Tuesdays: SW, H, JR
Wednesdays: CT, CRT, RC
Thursdays: SW, T, JR
Fridays: J, RC, H, AFT
Now here is what the softball weightraining sheet says...
All the sets and reps are 2x8 and none of the exercises include what weight to start with, so I do whatever's good for me.
Front squats, incline press, dead lift, inverted rows, walking forward lunges, standing military press, standing side lunges, one arm cable rows, hamstring curls, tricep press, calf raises, leg extension machine, seated row, wrist workout, and lat pulldown.
Gym Workout/SAQ'S
Lead Ins:
Base Side-to-Side 2x6 need instructions on how to perform this{/b]
Base Rotation 2x6 need instructions on how to perform this
Split Jump, Squat Jump, Tuck Jump 2x6 each
Lateral Bounding 2x6
Backwards stride x6 need instructions on how to perform this
Nebraska Drill 3 times need instructions on how to perform this
20-yd shuttle 3 times
Corner Drill 3 times I need instructions on this. Is this like the box drill running around in a box type?
Lead Outs: (Medicine ball) x10 each
Overhead Pass, Shoulder put, Wood Chops, Parter Chess Pass, Front Twist Throws
I have trouble finding a wall to throw against at the house that will not break or dent. Any advice on whats good to throw against? I own an 8 pound medicine ball and I do workouts that do not include releasing them from my hands. Also, what is "shoulder put"?
Now other then the softball weightraining schedule, I found some exercises online that I also included in my workout. I know there are a lot of exercises that work the same muscles and some exercises do not. If there is anything I should cut out, let me know. I would like to be in the fitness center for about an hour to an hour and a half doing the weights alone.
To include for the Lead Ins workout, I
included hurdle quick change, Cariocca, butt slap, high knee run, skipping, and mountain climbers.
For the Agility part (Still need to buy an agility ladder to perform this at my house), I found online agility ladder workouts. Hop Scotch, 1 foot in each box, 2 feet in each box, high knees both feet in box, and there are other exercises I can do with my feet that I can add (hip rotation, running throw the ladder, etc.).
For Acceleration Workout, 3x20 yards each: push up (down position) start, push up (up position) start, sitting forward start, and sitting backward start. for this one I do 20 yards because its easier on the glass with the yard lines.
Stairs - 3x10 (run up stairs as fast as possible and walk down). I use 16 stairs to go up on.
For the exercises - I included Weighted crunches (Legs off floor, knees bent) for upper abs, pelvil thrusts for lower abs, bicicle for obliques, hip row for hips, elbow push up (upper back), 60-second balance shift to improve balance, single leg body squat, Free Leg swing (develops dynamic flexibility in the hip joint), outer thigh leg raise, inner thigh leg raise, donkey, alternate sit ups
stability ball - sit ups, oblique curls, butt lifts, back extension, double back leg lift
Medicine Ball or plate - oblique twists (standing up), weighted golf swings, softball swings, woodshopper
barbell - bent over row, exercise where barbell is resting on back shoulders like squat position and bend down with leg straight and back up (dont know the name of it and its for lower back/hamstrings)
dumbbell - shoulder shrugs, lateral raises, front shoulder raise, bent over lateral raise, empty can cuff, back raise, bicep curl, hammer curls, tricep bent over extension, tricep overhead extension, upright row, shoulder press, good morning
machine - dip and shin up (my fav..works a lot of muscles), chest fly and the backward chest fly that works the pectorials, front and back deltoids, and lats
cable - cable trunk twist, an exercise where you stand like your doing one arm row, but the cable is above you and you have to bring it down insead of up. I dont know whats thats called.
This is a lot of exercises and I have a really hard time picking which one. The softball ones have to stay but the ones I found and like..a lot of them need to be eleminated. However, there are some exercises that were not included on the softball one for some body parts like the hips and some of the back and inner/outer thigh.