Weekly Conditioning

Weekly Conditioning •

The weekly conditioning workouts are below your weekly lift sheets. There is a different workout for each day.

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The conditioning workouts for Monday, Wednesday and Friday are explained briefly on the weekly conditioning sheets and explained in detail in the following pages.

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Measuring yards is easy. All you have to do is take a large stride and that will be about the length of one yard. For example, 5 strides equal 5 yds etc.

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If you do not have cones you can use shoes, shirts, etc., anything you can put on the ground.

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When running shuttles follow the directions for that week. For example when the instructions say to set up the cones 25yds apart to run 100yds you will have to make 4 trips (down and back, down and back) to equal 100yds.

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The work time means the amount of time you have to finish a specific sprint/shuttle/etc.

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The rest time is the amount of time you must take in between. NO MORE NO LESS! I will expect you to be able to work in these times when you return.

Conditioning Explanation CARIOCA BOX DRILL • • • •

Set up cones according to the box drill diagram (5yd square) Face the same direction throughout entire drill Diagrams are drawn to start on the right Sprint straight, carioca across facing forward, backpedal straight back, carioca facing forward and sprint from where you started straight through the last cone

SHUFFLE BOX DRILL • • • •

Set up cones according to the box drill diagram (5yd square) Face the same direction throughout entire drill Diagrams are drawn to start on the right Sprint straight, shuffle across facing forward, backpedal straight back, shuffle facing forward and sprint from where you started straight through the last cone

X DRILL • • • • •

Set up cones according to the box drill diagram (5yd square) Face the direction of the cone you are sprinting toward on all cuts Make the most direct turns as you can PLANT AND GO! Diagrams are drawn to start on the right The red arrow on the diagram is the first sprint and the blue arrow is the last sprint

T DRILL • • • • •

Set up cones according to the T drill diagram Face the same direction throughout entire drill Diagrams are drawn to start on the right When starting on the right: sprint forward, shuffle to the right sprint to the far left cone, shuffle right to the middle and backpedal to the start cone When starting to the left: sprint forward, shuffle to the left sprint to the far right cone, shuffle left to the middle and backpedal to the start cone

ZIG ZAG DRILL • • • • • •

Set up cones according to the zig zag drill diagram Face the direction of the cone you are sprinting toward on all cuts Diagrams are drawn to start on the right Sprint to each cone touching the cone with your outside hand DON’T bend over at the hip, BEND YOUR KNEES After you go through once starting on the right you will be set to start on the left

ZIG ZAG SHUFFLE • • • • • •

Set up cones according to the zig zag drill diagram Face the direction of the cone you are sprinting toward on all cuts Diagrams are drawn to start on the right Shuffle to each cone touching the cone with your outside hand DON’T bend over at the hip, BEND YOUR KNEES After you go through once starting on the right you will be set to start on the left

PRO AGILITY • • • • • • • •

Set up cones according to the pro agility drill diagram Face the direction of the cone you are sprinting toward on all cuts Diagrams are drawn to cut to the right first Begin with one foot on either side of the middle cone line Sprint toward the cone to the right touching the line with your outside hand Sprint to the opposite far cone on the left touching the line with your outside hand Sprint back through the middle cone line After you go through once right first, go through sprinting left first

STAR DRILL • Set up cones according to the star drill diagram • Face the direction of the cone you are sprinting toward on all cuts • Start drill with one foot on either side of the center cone Clockwise • Sprint toward the top cone (12 o’clock) and touch it with your left hand • Sprint back to the center cone and touch it with your right hand • Repeat this cutting to each cone and back to the center in order Counterclockwise • Sprint toward the top cone (12 o’clock) and touch it with your right hand • Sprint back to the center cone and touch it with your left hand

SHUFFLE, SHUFFLE, SPRINT • • • •

Set up cones according to the shuffle, sprint and backpedal drill diagram Face the same direction for shuffles, face far cone for sprint Shuffle to middle cone (5yds away), shuffle back to start line, sprint to far cone After you go through once facing right first, go through facing left first

SHUFFLE, SPRINT, SPRINT • • • • •

Set up cones according to the shuffle, sprint and backpedal drill diagram Face the same direction for shuffles, face far cone for sprint Shuffle to middle cone (5yds away), sprint back to start line, sprint to far cone DO NOT Do a 360 when changing direction After you go through once facing right first, go through facing left first

SPRINT, SPRINT, SPRINT • • • •

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Set up cones according to the shuffle, sprint and backpedal drill diagram Face the direction of the cone you are sprinting toward on all cuts Sprint to middle cone (5yds away), sprint back to start line, sprint to far cone DO NOT do a 360 turn when changing direction After you go through once facing right first, go through facing left first

SPRINT, BACKPEDAL, SPRINT • • • •

Set up cones according to the shuffle, sprint and backpedal drill diagram Face the same direction throughout entire drill Sprint to middle cone (5yds away), backpedal back to start line, sprint to far cone Drop your hips and keep your chest up when transitioning from sprinting to backpedaling, over exaggerate the knee drive when transitioning from backpedaling to sprinting

Circuit Sheets •

Circuits are to be done ONLY if you absolutely 100% cannot get to some sort of weight room.

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There are 4 different circuit workouts.

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The circuits are 20 exercise circuits to be done in order then repeated a specific amount of times.

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Do not always do the same circuit.

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The number of times to complete the circuits varies depending on the phase you are in (the date) Phase 1: 2x through Phase 2: 3x through Phase 3: 3x through plus the first 10 exercises

DRILL DIAGRAMS shuffle or carioca FINISH

First Cut Last Cut

sprint

sprint

sprint

5 yds 5 yds

Cone

START shuffle or carioca

START

X Drill

Box Drills

5 yds

5 yds

5 yds

Pro Agility shuffle or sprint shuffle or sprint, or backpedal sprint 5 yds 20 yds

Zig-Zag

5 yds

Shuffle, Sprint, and Backpedal Drills

5 yds

5 yds

Star Drill

T Drill

shuffle

sprint

backpedal

shuffle

10 yds

sprint 5 yds

backpedal

FINISH

SEMINOLE SOFTBALL NAME: ___________________________________________

Date:__________________

WORKOUT %

FORM REMINDERS

SHOULDER PRE HAB !slow and controlled!" BENT OVER I#Y#T W$ SCAP RETRACT no wt # '()lb or )lb

%&e

bend at knee# feet under or slightly wider than hip width# chest out# stay bent over !just like bent over row position"

CIRCUIT SQUAT JUMPS PRETZEL CRUNCHES OVER HEAD MB RAPID FIRE WALL POUND DL BENT LEG HIP LIFT AND HOLD SA BENT OVER ROW REGULAR FOREARM PLANK DB SPLIT SQUAT BENCH PRESS !PITCHERS: TOE TOUCH AND REACH" LATERAL SQUAT TOE TOUCHES HORIZONTAL JUMPS BUTTERFLY LEG CRUNCHES CLAP PUSHUPS !PITCHERS: MB CHEST PASS X %&" STRAIGHT LEG HIP LIFT AND HOLD '& sec DB STANDING UPRIGHT ROW SEALS FWD LUNGE INCLINE BENCH !PITCHERS: QUICK FEET ALI X '0" STANDING SIDE BEND W$PLATE STRETCH!!!

* %&e %& * *e .& sec *e * *e '& * ') * ) * 0e *e * *e

CORE formerly known as cross leg crunches# the one where you li+ your butt up when contracting and then stretch out with leg still crossed the ball should come out of your hands each time# AS HARD AS YOU CAN!# don,t arch back# strong core! hold at top - sec CORE if and only if you are not in a gym# use a MB CORE formerly known as broad jumps CORE lie on back# bend knees# feet together do them at an incline if you cannot from the /oor# WORK ON IT# GET BETTER : " feet /exed on bench CORE bench inclined . CORE

SEMINOLE SOFTBALL NAME: ___________________________________________

Date:__________________

WORKOUT '

FORM REMINDERS

SHOULDER PRE HAB !slow and controlled!" BOBSLEDDERS RESIST FRONT AND BACK band resistance FLYS AND T,S band resistance PENDULUM CLOCKWISE AND COUNTERCLOCK '()lb to %&lb

%&e

bend at knee# feet under or slightly wider than hip width# chest out# stay bent over !just like bent over row position"

%&e

bend at knee# feet under or slightly wider than hip width# chest out# stay bent over !just like bent over row position"

%&e

) rotations each direction bend at knee# feet under or slightly wider than hip width# chest out# stay bent over !just like bent over row position"

CIRCUIT SPLIT SQUAT JUMPS CROSS CRUNCH KNEELING MB TOSS DL SB HAM CURL BAND HIGH ROW SIDE FOREARM PLANK SQUATS DB FLAT BENCH !PITCHERS: YOU CAN DO THIS ONE" LATERAL LUNGE BICYCLES ALT SPLIT SQUAT JUMPS PLANKS LIFT ALT ARM$LEG STANDING HIP TOSS SB REV HAM CURLS STANDING BAND ROW SUPERMANS SUMO SQUATS FRONT RAISE TO LATERAL RAISE HEEL TAPS STRETCH!!!

*e %&e CORE *e knee toward the wall is up# extend arms toward the wall !or partner# or open 1eld" DON,T GET TOO CLOSE TO WALL * hips up# hips up# hips up * .& sec e CORE * * lie on ground# NEUTRAL GRIP: palms facing one another 0e %)e CORE stretch leg out ALL THE WAY! *e# %0 total .& sec CORE *e face wall# bend knees# tall chest# slight forward lean# ball from hip straight to wall# THROW HARD! * hips up# hips up# hips up !knees bent# li+ hips# extend legs# lower hips# repeat" SLOW * elbows high# pulls hands back in line with elbows %& CORE * * '&e CORE

SEMINOLE SOFTBALL NAME: ___________________________________________

Date:__________________

WORKOUT .

FORM REMINDERS

SHOULDER PRE HAB !slow and controlled!" LYING EXT ROTATION no wt # '()lb or )lb BAND INT ROTATION band resistance

%&e

lie on side on /oor or bench# elbow by side# hand start at stomach rotate to ceiling# keep arm at 2& degrees

%&e

standing# keep arm at 2& degrees# resisted from opposite shoulder

)e %& %& *e * .&sec *e * *e %& )e %& %& * or 0e *e %' 0e * %)e

aka skate jumps# push hard o3 outside leg# land on opposite leg# regain balance and bound back

CIRCUIT LATERAL BOUNDS V4UPS MB SLAMS SL HIP LIFT BENCH DB ROW STRAIGHT ARM PLANK !feet elevated" REV LUNGE BAND PRESS !PITCHERS: YOU CAN DO THIS ONE" LATERAL SQUAT STRAIGHT LEG LIFTS FORWARD BOUNDS PLATE !OR MB" PUSH THROUGH MB UNDERHAND TOSS DL OR SL SB HAM CURLS SA BENT OVER SCAP ROW SKYDIVERS SINGLE LEG SQUAT BAND PRESS OVERHEAD SIDE LYING CRUNCH STRETCH!!!

CORE hip thrust! put the bench at an incline# lie chest on bench# legs straights CORE band is anchored from behind# keep elbows high make sure to sit back and chest up CORE get that butt o3 the ground! push feet straight to ceiling !not back over your head" same concept as lateral bounds only moving forward CORE when sitting all the way up put head between arms tall chest entire time# bring ball and arms down# throw ball up and back over head fully extending body scap retract then full SA row CORE sit back# keep unused leg in front# sit back until middle of thigh is parallel with the ground stand on band or resist low# PITCHERS: if you can do this without pain go for it# if it bothers you ')e bicycles" CORE

SEMINOLE SOFTBALL NAME: ___________________________________________

Date:__________________

WORKOUT -

FORM REMINDERS

SHOULDER PRE HAB !slow and controlled!" SCAP RETRACT AND PROTRACT !pull and press" band# no wt # '()lb or )lb BAND Y,S band resistance

%&e

arms straight out in front !band in front" pull shoulder blades down and back while keeping arms straight !retract" arms straight out in front !band behind" push shoulder blades forward then back to neutral chest out position !protract"

%&e

standing# slight knee bend# attach band low# arms front and down to up and wide !like a Y" keep a long neck !pull shoulder blades down"

CIRCUIT SKIPS FOR HEIGHT STRAIGHT LEG CRUNCHES MB LYING CHEST PASS PARTNER HAM !OR SB HAM CURLS" DOUBLE ARM DB BENT OVER ROW PILATES STRAIGHT ARM PUSH DOWNS WALKING FWD LUNGE SB DB BENCH !PITCHERS: SB CRUNCH" LATERAL LUNGE BENT LEG CRUNCHES SKIPS FOR DISTANCE ROCKY SIT UPS FULL SIT UP W$ MB CHEST PASS DL OR SL HIP LIFT !SB OR BENCH" SEATED BAND OR CABLE ROW ALTERNATING SUPERMANS WALKING REV LUNGE MB SL TOE TOUCH AND REACH RUSSIAN TWIST AND REACH STRETCH!!!

)e ') %& * * )& *e * *e ') )e %& %& * or 0e * *e 0e %&e %)e

CORE lie on your back# w$ two hands toss ball up in front of chest# catch and repeat if you are in a gym use a BB CORE

CORE feet o3 the ground# legs bent at 2& degrees CORE hands behind head# brace feet# twist . times on the way up 5 % rep

chest tall# DO NOT round shoulders forward at any time during movement CORE

CORE follow hand with your eyes