softball stretches pdf

%PDF-1.5 0t��'-�`0� If you have pain, get checked out by a doctor – it will only get worse! Cover 10 yards with each stretch… Here at CoachUp, we believe dynamic stretching can take your softball workouts to another level. Using Physical Therapy For Shoulder Pain Relief. Begin to circle your shoulders clockwise 5 times and counter-clockwise 5 times. %���� But remember to stretch anytime you are about to exercise to prevent injury. BE SURE to place clip so it is not in alignment with head; Get in lunge position with front knee over front heel at right angle. Dynamic Stretching for Athletes 201110-240 Rehabilitation Medicine: (603) 650-5978 Sports Medicine: (603) 650-7788 One Medical Center Drive, Lebanon, NH 03756 Backward lunges with pop up Lunge backward with the right leg by bending both knees and keeping your trunk upright. ���yE�~O�0�7�T�p���Y����r$?�Jgۮ��3%�d.Cl��``�h``Pr� �J� �8�h�Bw�3��R -Ć`FE�&���/n3h2����P��ئW4�����5��� ��1�f�`��B 2!�r��X��A�` ı,/7i` ˮ��� ��X%A�D O�T� Yes, there’s a difference (the chin up is performed with palms facing, the pull up with palms away) but for our purposes either is equally good. Welcome to the Softball Super Stations - All Around Skills Edition! Every single athlete in our facility does lateral band walks or one of four or five … Therefore, pitchers should have a dynamic warm-up for their shoulders, core, and lower body. Don't neglect this routine and wind up injured! Strengthening exercises • Continue isometric exercises • Initiate scapulothoracic strengthening exercises (see scapular exercise program) • Initiate neuromuscular control exercises Criteria for Progression to Phase 3 • Painless active ROM. Follow the exercises below step by step, or download our J-Bands™ Exercise Sheet and our Exercise Manual for a more in depth look. 1b. Continue for approximately 10 seconds Shoulder Rotation 1. 2 0 obj We hope you enjoy the results you can attain with regular practice of your stretching program. Keeping chest on thigh, move hips back, straightening out forward leg 4. Dynamic stretching is stretching through movement. trailer 0000000016 00000 n x�b```b``g`e``dd@ A�� Conditioning exercises for baseball and softball players. <>>> 2. Elbows stay stationary; Palms extend forward/li> Side Extensions. 0000073503 00000 n 0000002168 00000 n If it does, you are stretching too far and you need to Before you hit the trail or pavement, set aside some time to perform the 10 best stretches for biking. When performing exercises, you should not experience pain during or after the exercise. If your doctor gives you the go-ahead, feel free to tackle this list of shoulder pain rehab exercises: 9-Stretches-Exercises-For-Shoulder-Rehab . Assistant Softball Coach at Simon Fraser University in Burnaby, B.C and he presently works and coaches with the Canadian Women’s Softball National Team Program. �I�x�\a��v�v����=Px4�>���W��F�[��uDG|��. Relax 2. Use less weight/resistance than you think you’d need. It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. 1a. In this week’s videos I explain the subtle differences in medicine ball exercise technique for softball pitching and hitting. you can help yourself with the things you have at home. This exercise requires total exertion. Move the pitching arm in a full circle at maximum speed. 0000003338 00000 n endobj This article explains why, runs down three important considerations to keep in mind when you’re in the gym, and highlights six exercises that … Hold each stretch for 3 to 5 seconds and repeat 5 times. You can also try out my new online strength program below. Dynamically Stretching For Softball It's common knowledge that most athletes don't properly stretch and warm-up their bodies before their respective games or practices. When stretching, we advise athletes to perform 5 repetitions of each exercise holding the stretch for 30 seconds. <> If pain, weakness, and stiffness in your shoulder (See figure in appendix) are related to problems with your rotator cuff, a doctor will usually first recommend nonsurgical treatment. Min 20 sec per stretch Min 20 sec per stretch Min 20 sec per stretch Min 20 sec per stretch Wednesday (Mile Day) July 1 July 8 July 15 July 22 1. 0000097135 00000 n endstream endobj 568 0 obj<>/Metadata 101 0 R/PieceInfo<>>>/Pages 100 0 R/PageLayout/OneColumn/StructTreeRoot 103 0 R/Type/Catalog/LastModified(D:20080717151402)/PageLabels 98 0 R>> endobj 569 0 obj<>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/Type/Page>> endobj 570 0 obj<> endobj 571 0 obj<> endobj 572 0 obj<> endobj 573 0 obj[/Indexed 584 0 R 255 585 0 R] endobj 574 0 obj<> endobj 575 0 obj<> endobj 576 0 obj<> endobj 577 0 obj<> endobj 578 0 obj<>stream In today's video blog post, we are demonstrating some incredible softball plyometric drills that will greatly improve your speed and power. 1.) <]>> Being a softball coach isn’t easy. endobj Strength gains made with isolated joint exercises will have little if any carryover to the compound movements typical in softball. Arm Strength Exercises: Keys For Softball Players. 7 0 obj Stretching Routine for Softball Players No matter what position you play in softball, you'll help prevent injury and ensure your body is warmed up and ready to play by engaging in stretching exercises. Softball players need more upper body strength: plain and simple. Stretching is a vital part of your conditioning routine. Below we have compiled some of our best softball articles and exercises to help improve your game. Slowly roll your head around in a full circle, keeping your back straight 3. Being a softball coach isn’t easy. Trying to keep all of your kids engaged and focused can be a real challenge. 0000007043 00000 n Dynamic stretching is stretching through movement. Trying to keep all of your kids engaged and focused can be a real challenge. Exercises are a very important part of treatment for a rotator cuff disorder. Sleeper stretches are designed to increase the internal rotation in your shoulder by stretching the posterior rotator cuff muscles and posterior capsule. There should be no discomfort felt in the anterior part of the shoulder. We recommend that you read the stretching and flexibility training guidelines prior to performing any stretches. • Stretching should never cause pain, especially joint pain. Cover 10 yards with each stretch… 0000090059 00000 n These softball stretches are a great place to start. The PlyoCare and wrist weight exercises in this warm-up use variable weights at moderate effort to ingrain a more efficient throwing motion into young athletes. 0000004182 00000 n Turn and face to the right, straightening right leg and stretch right hamstring 4. Find inspiration in WW’s fitness and exercise tips, insights, and routines. Click here for a printable PDF of this flexibility session. stream It can help prevent injuries and improve performance. 3. A softball stretching routine is an essential part of a softball training program. If you do, seek medical evaluation. �V+��G�������P��$ax�䣓la��p�I@{ⲛ Relax between each rep and set of exercises. ]XH�d�@��#����0�Y�!��A��@d-�����=�T;K��������m꽲�3�p�#������63\�0�7Z 5�~�[������~���`#����Ʃ6 Seek out a local strength coach for supervision; Don’t do any exercise that causes pain! The official 2020-21 Men's Basketball schedule for the Michigan Wolverines Goal Setting: Set 3 goals for the week Set 3 Goals for the week Set 3 Goals for the week Set 3 Goals for the week Tuesday (Agility Day) June 30 July 7 July 14 July 21 1. H��Wks����_џn�[��R�X�D��p9[�[��4�X# ��h�vπ���|���t�9}��b��Q���0�������h :|��qp g��.>�uXg��h���k��ih����c�ci.>y���Lsl�wM�����J�Az���� ����a�G��3"؝�18��9�S Pull tubing down and across your body to the opposite side of leg. J-Band Exercises Home / J-Band Exercises. endobj 1b. Fitness and exercise are important to well-being, but it can be hard to stay on track. It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. There are many different dynamic stretches for each sport, but here are a couple specific to softball: Lunge Twist . stretching and flexibility training guidelines, and illustrations of stretches you can perform. Keep pace fl uid in both directions 6. Fitness and exercise are important to well-being, but it can be hard to stay on track. Exercises are to be done PRIOR to throwing (or on average of 3-5 days a week during periods of time o! ) For example, do them after endurance or strength exercises or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first. Reichel Named NCCAA Pitcher Student-Athlete of the Week. The king of upper body exercises is the pull up / chin up. 0000000853 00000 n 0 Lateral border of scapula is pressed against the wall. 4 0 obj There should be no soreness or pinching in the front of the shoulder. It’s one of my favorite arm strengthening exercises for softball players, especially youth players. xref 3.) You’re often working with a big group of energetic kids, and just a couple of assistant coaches or parent helpers to keep things under control. But when it comes to softball workouts, traditional weight training doesn’t always translate to added power at the plate. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. 8 0 obj Hold stretch for 10 seconds 5. Regular softball stretches are key to maintaining flexibility, which in turn fosters a good posture and reduces lower back pain and discomfort. Do not ignore pain: You should not feel pain during an exercise. 1a. endobj Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. • Baseball/Softball involves movements at all the body’s joints via the recruitment of many muscle groups. At this stage, the goal isn’t to stretch, but rather to go through “dynamic stretching” movements that will progressively loosen your muscles and lubricate your joints. We provide useful Softball workouts, tips, stretches, and all sorts of ways to help you improve your softball and baseball game. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. 0000073467 00000 n Medicine ball exercises are an essential training component for softball players because blend strength training with sport specific movements. Warm-up 2. Download printable pdf; Neck Rotation. 0000003291 00000 n 6 0 obj The most common softball injuries are usually focused around the shoulder and the elbow. This will eliminate any scapula winging. Softball involves sprinting and throwing, both of which require intense muscle contractions and a certain level of anaerobic fitness. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. Dynamic Warm-up & Work out for Baseball / Softball Definition – Dynamic Warm-ups – A series of ground based callisthenic and plyometric movements that increase the athlete’s core temperature, increase joint mobility, and increase joint flexibility. The lateral border of the scapula is placed against the wall and posterior scapula is placed against the wall behind. So after your next workout, take a few minutes to rid the lactic acid and stretch. Plus in-depth insights for parents and coaches. eu�S5 �5�CaA ��0�������F9�1��. Try McKinnon's progression softball warm-up, which ignites the Jayhawks' engines before practice and lifting sessions throughout the entire season. endstream In this week’s videos I explain the subtle differences in medicine ball exercise technique for softball pitching and hitting. Welcome to softballworkoutsforfree.com. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. Softball Workouts: Strengthening Exercises for Every Player. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Softball Workouts e-book. You should feel a stretch in your calf muscle, but you shouldn’t feel uncomfortable. Youth athletes especially appear to have a long window for development; howev-er, their opportunity to … 3 0 obj Stretching exercises help increase blood flow to all parts of your body and it … 0000006910 00000 n 0000006762 00000 n 1.5 Miles Time to beat= min Time to beat= min Time to beat= min Time to beat= min 3. Keep your arm straight but loose throughout and perform at moderate speed (One per second). Light jogging, skipping and jumping jacks are effective ways to get your blood moving before you start to stretch. Learn the latest softball training drills and workouts for hitting, pitching catching, throwing and more. It is our goal to help you be the best Softball/Baseball player you can be. 0000002772 00000 n <> Conditioning exercises for baseball and softball players. Slowly rotate one shoulder at a time The key to a proper dynamic warm-up is to slowly increase body temperature and intensity. endobj Keep pace fl uid in both directions 6. 0000003939 00000 n endstream endobj 592 0 obj<>/Size 567/Type/XRef>>stream 0000003607 00000 n Dynamically Stretching For Softball. This article explains why, runs down three important considerations to keep in mind when you’re in the gym, and highlights six exercises that … ΆUR �۷�kR�$l�*�R�)U��af��64a Training time is limited for all athletes. Check out our softball training guides! Static Stretching Routine . Quality over Quantity 4. Of course, this can lead to many avoidable injuries and time with the physical trainer, yet it's often ignored anyway. Starting today: MONDAY MONDAY 1. To ensure that you are stretching correctly, or to get more s oftball tips and instruction, your best option is to work with a s oftball trainer or coach. Softball Plyometric Drills for Explosive Power! Relax between each rep and set of exercises. Softball exercises should also target agility, speed, power and flexibility. Exercises are set so that individuals of all fitness profiles can perform them. Stretching exercises help increase blood flow to all parts of your body and it also increases flexibility and range of motion. Need a Great. • Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1–2 feet with right leg, heel, and foot flat on floor. Windshield Wipers: 20 … Especially if you use “traditional” drills that involve lots of lines, lectures, and standing-around time. From lunge position, place knee on ground, lean forward on top of thigh 2. 567 0 obj <> endobj If the stretches make the front of your shoulder ache, re-position your elbow and repeat the stretch. 0000097552 00000 n Below we have compiled some of our best softball articles and exercises to help improve your game. For softball warm-ups, vary your arm motions during the jumping jacks -- swing them overhead and also cross them in front of your chest. volleyball, cricket, rounders, softball, long jump, 100 metres and shot put (Chapters 6, 7, 8 and 9) •other useful information on organising competitions, officiating and setting up clubs (Chapter 10). One set of 25 repetitions per exercise (Exercises 2 & 3 involve using the breath while stretching in 30 second increments) 3. Repeat 2 or 3 times. Talk to your doctor or physical therapist if you have any pain while exercising. Shoulder circles 5x in each direction (Clockwise & Counter-clockwise) Start with your shoulders at your side. <> Targeting Core. endobj Single Leg Lifts: 20 reps. But remember to stretch anytime you are about to exercise to prevent injury. The key to a proper dynamic warm-up is to slowly increase body temperature and intensity. A way to keep those ligaments strong and flexible for pitching, throwing or swinging is to condition and strengthen them. Try McKinnon's progression softball warm-up, which ignites the Jayhawks' engines before practice and lifting sessions throughout the entire season. • No shoulder pain or tenderness. Softball workouts don't just focus on specific skills such as batting and catching. You also want your dynamic stretching routines to mimic the movements that you’ll be doing during your practices/games. 0000070797 00000 n Softball involves sprinting and throwing, both of which require intense muscle contractions and a certain level of anaerobic fitness. Regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue. |0���~u;8�)�+9͡H���#���� ��f�|��|�v��j� � �q�s�Y�֌��ݎ B�l$A��E�/���")i��i���y�s���^��ڻ=��x�psq���W��뛋�O�v��-1 �"��`gJ�bR��D�7De��I�ރ-�=EdM Ҳ(�+���0`�:A��|���v�7�F׆(�ף�{����)o�/h�_g����hw�5Sa=@��V(fu��l�`z�X�|�1��ϒ�����I��e�DI1w�ӌ�)�=��8�dJ[\8�4s�]�����Rm������`!��3ē�)�J�X���R��ʙ3]:�Y�ܽ��stL�YBG�~�*Q�iU1��Eњ�4!�̭E� ���Ȥ ��Z?�$w:M��k� �O���;vR�iI�e��b�G��fUz�7���f�4�J���bO�5ٜ���)�c�Wi�:��94���֒Zp&D��.y���ʊ=��k�b���~�M��)��c&�ysH@�;$vԎ��+)&�=��a(�C�Sp�lX��n,�"���V�~��4K&O� 567 27 Dynamic stretching keeps your body moving and your muscles warm, which helps prevent soreness and injury. Speed Circles. Cool down stretch + Weights Min 20 sec per stretch Min 20 sec per stretch Min 20 sec per stretch Min 20 sec per stretch 6. Diagonal Pattern Extension: Involved hand will grip tubing handle overhead and out to the side. stretching exercises. 0000003862 00000 n Go SLOWER than you think you should. Do this for a few minutes. stream Here's a full-body stretching routine to try after a workout or on your rest day. How can it work for you? 0000002008 00000 n Find inspiration in WW’s fitness and exercise tips, insights, and routines. January 30, 2021 Softball. :L�e�*��a�1˳5��3.�-V���H�DH��ʂ�s�J��j�b���D7����!�R$g�yى%{k�������P����niQD�%s��V�fi^D$}�U�?J�̾���R,I��2EAYg����|kж���[�'�����W���r_v�`s��K���2j,"��G�. Especially if you use Contact Above & Beyond Physical Therapy today for help developing your stretching routine or if you have suffered any injuries from playing softball. Diagonal Pattern Extension: Involved hand will grip tubing handle overhead and out to the side. 0000001683 00000 n This will help a player perform to her potential and may help prevent injuries. Over-the-head Forearm Extensions. Medicine ball exercises are an essential training component for softball players because blend strength training with sport specific movements. During the motion, lead with your thumb. �TC3�-},�a Q2�yX�TG�=C�a��y��YV�4�9�|��@��LKf@)8��FI��M�8*�����zs���׺@tZy�d���t�lpO�a�rzڼ����Tk��>ǐ�,�Eױ�᱗�/T�y������R�ZEo͚xX�2��}Bd�.C���T��=.S9O7琤�|��M��TWY ֙&�����pP;�o�ӄe��K:]c%���:�R$���-#b�?x>�p�Ck4H6������\q��6]�$��Rg�U��*-! %%EOF endobj Whatever the age or ability of the students you are teaching; this book provides suitable games for them to play . x�bb�e`b``Ń3� ���ţ�1� ��C When performing exercises, you should not experience pain during or after the exercise. �Bo�y���L�^���0xq2�O>:ho����a'M�ǦiJ�5]�=�F#� Gӫ#ēa���cؚ��8f�M�U4��0_���Oi�麄y��ǰ��0������Yǎ�f2��bB5� ����X���d�(�؞�����ʀϣ$*����J��o��Wd�$j���E���k�ʘ��r��#^@:�E��e��@� ���U&��L1wQQ.y�C�"��銗9�\����'e!2���V|�� !�a�q��@i�7�?��D����p��Lf1���&%�yw�&�d͙� $H��2�t(��[�""S"��~Ӓ|�r�r�}��y��QZe�iQxn���n}�p_ y�lR��+�tCE�5�1B�Q���EvȪ���H�E�-�f�ʷ�|�^ye! Softball conditioning can include plyometric and agility workouts for power and quickness and tempo runs to improve aerobic fitness and. Maintain proper technique, alignment, etc 5. If you do, seek medical evaluation. Plus in-depth insights for parents and coaches. 0000001233 00000 n When you have completed the strengthening exercises, repeat the stretching exercises to end the program. 2.) x��RMk�@�/��c"����|,���J��)������?��V�ƶ��ٝ�޼����{��~8�h�g(Qa! <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 8 0 R/Group<>/Tabs/S/StructParents 1>> startxref If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. It can help prevent injuries and improve performance. In order to maximize your softball workout and softball training you must do a combination of both dynamic and static stretching. A softball team's success on the field often comes down to how well they practice. Also remember that it’s a game and you’re supposed to have fun. You’re often working with a big group of energetic kids, and just a couple of assistant coaches or parent helpers to keep things under control. Move pitching arm in a full circle stretching your hand away from your shoulder as far as possible. Make sure your knee is stable during the lunge – keep the knee over the foot – don’t let the knee fall inward. %PDF-1.4 %���� There should be no discomfort felt in the anterior part of the shoulder. Of course, this can lead to many avoidable injuries and time with the physical trainer, yet it's often ignored anyway. Try these 16 static stretches that will keep your body healthy and performing strong. One set of 25 repetitions per exercise (Exercises 2 & 3 involve using the breath while stretching in 30 second increments) 3. 0000097366 00000 n Continue Reading . Learn the latest softball training drills and workouts for hitting, pitching catching, throwing and more. • Satisfactory clinical examination. Warm-up 2. <> Static Stretching Routine Neck Rotation 1.

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