SOFTBALL

Warm Up... Hamstrings Especially... Lots Of Sprint Work Today...


AGAIN A REPEAT FROM WEEK ONE... GO HEAVIER ACROSS THE BOARD!
- Check Your Old Numbers HERE

SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...

Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *

STRENGTH: 
Barbell Standing Press (Click The Exercise For A Video)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through

SINGLE LEG STRENGTH: 
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 22-25's or More)

ASSISTANCE STRENGTH: 
Inverted Rows - UNDERHANDED
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up) 
2X20 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE