ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

Transcription

1 ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

2 SPEED DAY AGILITY DAY Jog 400 Yards (4 Football Fields) DYNAMIC STRETCH: (1 set x 20 yards) Walk On Toes Walk On Heels Walking High Knees Walking Leg Cradles Lunge Twists Backward Lunge Inchworms SPEED (2 sets x 20 yards) High Knee March High Knees Butt Kicks Shuffles Carioca Straight Leg Bounds BUILD UPS: (4 X 40 YARDS) (Over a 40 yard distance, start at 50% speed and run the distance gradually increasing speed to 90%) FLYING 10 S: (4 X 40 YARDS) Make sure you are at your top speed when you reach the last 10 yards of the 40 yards. POSITION STARTS: (4 X 20 YARDS) Start in the position as if you were stealing a base. FLYING 30 S: (4 X 90 YARDS) Over a 90 yard distance build speed through the first 30 yards, be at top speed and sprint the middle 30 yards, then reduce speed over Jog 400 Yards (4 Football Fields) AGILITY LADDER: (use tape if you don t have one) (3 x through) 1 foot each hole 2 feet each hole Carioca Scissors 2 foot hops Left Leg Hops Right Leg Hops Slaloms Single Leg Hop In/Out PRO AGILITY: (Sprint) NEBRASKA AGILITY: T DRILL: UP & BACK: Heel Step Ups Toe Step Ups Squat Shuffle (Both Sides) Grasshoppers Spidermans Inch Worms SPEED PLYOS: (2 sets x 20 yards) 1. Quick Arms/Quick Feet (pump arms and knees as fast as possible while getting in as many reps in 20 yards as possible) 2. Nautical Runs 3. Alternate Leg Bounds 4. 2 foot Hops 5. 1 foot Hops Stair Workout Double Leg Hops (every stair) Double Leg Hops (every other stair) Stair Sprints (hit every stair up and down) SHUTTLE RUNS Distance Work Rate Rest 300 Yd Shuttle Easy Stride 4 Mins 300 Yd Shuttle Easy Stride 4 Mins 300 Yd Shuttle Max Effort 3 Mins 300 Yd Shuttle Max Effort 1: Yd Shuttle Max Effort 1100 Total Yards *Easy Stride = Full Stride without straining routine (approximately 70% of max effort)

3 SOME EXERCISES YOU MAY NOT KNOW: INCHWORMS WALKING HIGH KNEES Pull knee into chest while stepping up onto toe then switch knees LEG CRADLES Push down on knee And use other hand to pull up on heel then switch LUNGE TWISTS Starting in a pushup position, keeping your knees straight, walk them into your hands, once you feel a stretch, walk only your hands out in front of you Lunge forward and twist into knee GRASSHOPPERS NAUTICAL RUNS Starting with arms and legs out wide, pull Left leg under your body and drive Left HIP towards ground then switch to the Right leg SPIDERMANS Start in a forward lunge position with Left arm up and Right leg out and switch quickly (making Right arm up and Left leg out). You are to do this as quickly as possible. Starting with arms and legs out wide (same starting position as grasshoppers) step Left leg out wide and walk Right arm forward,

4 AGILITY LADDER DRILLS ONE FOOT EACH HOLE LEFT LEG HOPS RIGHT LEG HOPS TWO FEET EACH HOLE SLALOMS CARIOCA SCISSORS SINGLE LEG HOP IN / OUT TWO FOOT HOPS

5 PRO AGILITY DRILL T DRILL SET UP A 15-YARD COURSE DIVIDED IN 3, EQUAL 5-YARD INCREMENTS. DESIGNATE THE CENTER-LINE AS LINE 1 AND THE LINE TO THE RIGHT AS LINE 2 AND THE LINE TO THE LEFT AS LINE 3. ATHLETE STRADDLES LINE 1 IN A 3-POINT STANCE AND STARTS WHEN READY 1 ATHLETE THEN TURNS AND RUNS AND TOUCHES LINE 2 WITH HIS RIGHT HAND AND IMMEDIATELY TURNS AND SPRINTS TO LINE THREE AND TOUCHES IT WITH HIS LEFT HAND AND IMMEDIATELY TURNS AND SPRINTS BACK THROUGH LINE ONE. START FINISH THE CLOCK STARTS ON THE ATHLETE S INITIAL HAND MOVE AND ENDS WHEN THEY CROSS THE FINISH LINE. DISQUALIFICATION CRITERIA: NOT TOUCHING LINE 2 OR 3 WITH HAND START ON THE LEFT SIDE OF CONE 1 SPRINT TO AND AROUND (RIGHT) CONE 2 TO CONE 3 TOUCH LINE WITH RIGHT HAND AND SPRINT TO CONE 4 TOUCH LINE WITH LEFT HAND AND SPRINT TO AND AROUND (RIGHT) CONE 2 TO FINISH UP & BACK DRILL NEBRASKA AGILITY DRILL TOUCH LINE WITH HAND 5 YDS BACKPEDAL START FINISH SET UP TWO CONES 5 X 1 YARDS APART SPRINT FORWARD 5 YDS BACKPEDAL 5 YDS SPRINT FORWARD 10 YDS BACKPEDAL TO START (10 YDS) SPRINT TO THE FIRST CONE AND MAKE A RIGHT-HAND TURN SPRINT TO THE SECOND CONE AND MAKE A LEFT-HAND TURN SPRINT TO THE 5 YARD LINE AND TOUCH IT WITH YOUR FINGERS BACKPEDAL ACROSS THE STARTING LINE TO FINISH