LIFT TESTING:
Hang Clean Test - Don't Do A True 1RM Test... Keep Things At 3's
WARM UP SETS: Sets of 4's & 5's (2-3 Sets)
Drop To 3's When 4's Become Difficult...
Do 5 Total Sets Of 3 Reps & See How Heavy You Can Go, But Work The Technique!
POST YOUR TEST WEIGHT TO COMMENTS
Wednesday, August 10, 2011
Monday, August 8, 2011
SOFTBALL
POWER TESTING:
* If You Aren't Able To Make It To Campus To Test Do The Following:
TEST 1:
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)
OR
If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep
TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes)
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **
POST ALL RESULTS TO COMMENTS
* If You Aren't Able To Make It To Campus To Test Do The Following:
TEST 1:
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)
OR
If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep
TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes)
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **
POST ALL RESULTS TO COMMENTS
Friday, August 5, 2011
SOFTBALL
CHANGE OF DIRECTION:
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 2 Just You Only
- Last 6 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position
POWER:
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)
STRENGTH:
Free Squat (Back Squat With NO BOX)
(Just Progressively Keep Adding More Weight.. Make It Difficult, But Still Try To Explode Up!)
WARM UPS: 4 reps , 2 reps
WORK SETS: 2, 1, 1 (3-4 Min Clock)
ASSISTANCE WORK:
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)
POST ALL WEIGHTS TO COMMENTS
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 2 Just You Only
- Last 6 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position
POWER:
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)
STRENGTH:
Free Squat (Back Squat With NO BOX)
(Just Progressively Keep Adding More Weight.. Make It Difficult, But Still Try To Explode Up!)
WARM UPS: 4 reps , 2 reps
WORK SETS: 2, 1, 1 (3-4 Min Clock)
ASSISTANCE WORK:
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)
POST ALL WEIGHTS TO COMMENTS
Thursday, August 4, 2011
ADDITIONAL MOVEMENT TESTING DAY...
For Those Volleyball Players That Were Unable To Movement Test On Monday I Will Have An Additional Day Tomorrow Morning Starting At 6:45AM In The Gym...
Try To Get In If You Can...
Justin
Try To Get In If You Can...
Justin
Wednesday, August 3, 2011
VOLLEYBALL/ WOMEN'S BASKETBALL
CONDITIONING TEST:
(5 Yards & Back, 10 Yards & Back, 15 Yards & Back) X 20 Sets
* Make Sure Your FOOT Touches Each Line
* You Must Complete The Whole Shuttle In 15 Seconds For Faster Or It Counts As A Miss
* Every Shuttle Sprint Starts Every 45 Seconds Whether You Missed This 15 Second Goal OR Not
* You Must Complete ALL 20 Shuttle Sprints Whether You Miss OR Not
POST HOW MANY MISSES YOU HAD OUT OF 20 TO COMMENTS
(5 Yards & Back, 10 Yards & Back, 15 Yards & Back) X 20 Sets
* Make Sure Your FOOT Touches Each Line
* You Must Complete The Whole Shuttle In 15 Seconds For Faster Or It Counts As A Miss
* Every Shuttle Sprint Starts Every 45 Seconds Whether You Missed This 15 Second Goal OR Not
* You Must Complete ALL 20 Shuttle Sprints Whether You Miss OR Not
POST HOW MANY MISSES YOU HAD OUT OF 20 TO COMMENTS
SOFTBALL
REACTION/QUICKNESS:
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws *
PULL UP TESTING:
1 Attempt For Max Number Of Strict Pull Ups Reps
- Make Sure You FULLY LOCK OUT & CHIN GOES COMPLETELY OVER THE BAR
POWER/SINGLE LEG STRENGTH:
Reverse Barbell Lunge Jumps (Just Like The Video, But Obviously Come Up Fast & Jump High)
4 Sets Of 3 Each Leg (Add Weight, But Keep Trying To Move Quickly!)
- Position Players - Barbell, Pitchers - DB's
** Just A Little Heavier Than Last Week.. Still Keep It Light & As Fast As Possible!! **
ASSISTANCE WORK:
Hollow Body Holds OR Rocks
3 Sets Of 45 seconds
SS w/
Letters On Incline Bench
3 Sets Of Y, T, W (Using 5-7#) For 5 Reps Each Letter
CONDITIONING: Partner Workout
Short Shuttle Run (5 yards & Back, 10 yards & Back, 15 Yards & Back)
5 Burpee DOUBLE Lateral Stick Jumps (12")
* Do A Full Burpee (Chest To Ground & Do TWO Lateral Jumps Over A 12" Barrier ... Repeat X5)
* GROUPS OF TWO... Complete As Many Rounds As Possible In 8 Minutes - GOAL = 5 RDS EACH
POST PULL UP TESTING RESULTS, ALL WEIGHTS & TOTAL ROUNDS FOR YOUR GROUP TO COMMENTS
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws *
PULL UP TESTING:
1 Attempt For Max Number Of Strict Pull Ups Reps
- Make Sure You FULLY LOCK OUT & CHIN GOES COMPLETELY OVER THE BAR
POWER/SINGLE LEG STRENGTH:
Reverse Barbell Lunge Jumps (Just Like The Video, But Obviously Come Up Fast & Jump High)
4 Sets Of 3 Each Leg (Add Weight, But Keep Trying To Move Quickly!)
- Position Players - Barbell, Pitchers - DB's
** Just A Little Heavier Than Last Week.. Still Keep It Light & As Fast As Possible!! **
ASSISTANCE WORK:
Hollow Body Holds OR Rocks
3 Sets Of 45 seconds
SS w/
Letters On Incline Bench
3 Sets Of Y, T, W (Using 5-7#) For 5 Reps Each Letter
CONDITIONING: Partner Workout
Short Shuttle Run (5 yards & Back, 10 yards & Back, 15 Yards & Back)
5 Burpee DOUBLE Lateral Stick Jumps (12")
* Do A Full Burpee (Chest To Ground & Do TWO Lateral Jumps Over A 12" Barrier ... Repeat X5)
* GROUPS OF TWO... Complete As Many Rounds As Possible In 8 Minutes - GOAL = 5 RDS EACH
POST PULL UP TESTING RESULTS, ALL WEIGHTS & TOTAL ROUNDS FOR YOUR GROUP TO COMMENTS
Monday, August 1, 2011
SOFTBALL
SPEED:
Partner Chase Sprints
(10 Yards Each Sprint - MAX EFFORT!)
1st Position - Start On Your Stomach X 2 Sprints (Have A Third Person Say Go)
2nd Position - Kneeling On Your Right Knee X 2 Sprints
3rd Position - Kneeling On Your Left Knee X 2 Sprints
4th Position - Push Up Position X 2 Sprints
** Rest As Needed Between All Sprints... Remember This Isn't Supposed To Be Conditioning
POWER:
Hang Power Clean (Partial Squat Catch... Move The Bar As Fast As You Can!)
- Build Off Of The Weights From Last Week... End 5-10# Heavier
WARM UPS: 4 Reps & 3 Reps
WORK SETS 3 Sets Of Just 2 Reps (Steadily Working Heavier Each Set)
STRENGTH: (Still Trying To Move Fast On The Way Up)
Front Squat
3 Sets Of 3 Reps
(Little More Weight Than Last Week... This Should Be 10-20% MORE Than Your Clean)
ASSISTANCE WORK:
Hip Mobility Work
- Hurdle Walks (Can Use A Bar Set Up On A Squat Rack OR Actual Hurdles)
3 Sets Of 5 Passes
- 1st Set - Face The Hurdles & Go Under & Over
- 2nd Set - Left Side Facing The Hurdles - Under & Over
- 3rd Set - Right Side Facing The Hurdles - Under & Over
SS w/
Push Ups (Hands On 3-6 Inch Boxes To Make It Deeper OR Add Resistance/Weight
3 Sets Of 5 Reps
POST ALL WEIGHTS TO COMMENTS
Partner Chase Sprints
(10 Yards Each Sprint - MAX EFFORT!)
1st Position - Start On Your Stomach X 2 Sprints (Have A Third Person Say Go)
2nd Position - Kneeling On Your Right Knee X 2 Sprints
3rd Position - Kneeling On Your Left Knee X 2 Sprints
4th Position - Push Up Position X 2 Sprints
** Rest As Needed Between All Sprints... Remember This Isn't Supposed To Be Conditioning
POWER:
Hang Power Clean (Partial Squat Catch... Move The Bar As Fast As You Can!)
- Build Off Of The Weights From Last Week... End 5-10# Heavier
WARM UPS: 4 Reps & 3 Reps
WORK SETS 3 Sets Of Just 2 Reps (Steadily Working Heavier Each Set)
STRENGTH: (Still Trying To Move Fast On The Way Up)
Front Squat
3 Sets Of 3 Reps
(Little More Weight Than Last Week... This Should Be 10-20% MORE Than Your Clean)
ASSISTANCE WORK:
Hip Mobility Work
- Hurdle Walks (Can Use A Bar Set Up On A Squat Rack OR Actual Hurdles)
3 Sets Of 5 Passes
- 1st Set - Face The Hurdles & Go Under & Over
- 2nd Set - Left Side Facing The Hurdles - Under & Over
- 3rd Set - Right Side Facing The Hurdles - Under & Over
SS w/
Push Ups (Hands On 3-6 Inch Boxes To Make It Deeper OR Add Resistance/Weight
3 Sets Of 5 Reps
POST ALL WEIGHTS TO COMMENTS
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