SOFTBALL

Warm Up.. Hip & Lower Body Rolling

Dot Drills For Warm Ups - Pick 4 OR 5 Different Patterns & Run Through Each For 20 Seconds

STRENGTH: WORK ON THIS LIFT, BUT KEEP IT LIGHTER... SHOULD BE LEGS, NOT BACK
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar

GYMNASTICS STRENGTH: 
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 12 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)

CONDITIONING: 
Team Shuttle Ladder X2:
As A Team Of 2 Perform The Following With One Girl Going At A Time...
100 Yard Sprint and Back, 90 Yds & Back, 80, 70... Down To 10.. Then... Build Back Up To 100 Yards Again...
* If You Are Doing This By Yourself Then Just Rest The Amount Of Time It Takes You To Complete Each Sprint Before Doing The Next One
** You Have 15 Minutes To Get As Far As You Can OR To Finish It All