The Nest - Softball - Robbinsdale Cooper High School

Jump rope (30 seconds)
Explosive push-ups (do as many in 30 seconds with hands leaving mat between reps)
Squat thrusts (as many in 30 seconds)
Jump rope (30 seconds)
Water break (15 seconds)

Push-ups with left foot airborne (30 seconds)
Mountain climbers (30 seconds)
Push-ups with right foot airborne (30 seconds)
Jump rope (30 seconds)
15-second water break

Squat thrust/push-up combo. Perform a squat thrust and immediately follow with a push-up. Continue alternating each exercise for 60 seconds.
Jump rope (30 seconds)
Mountain climbers (30 seconds)
15-second water break

Hands-close-together push-ups/mountain climbers. Do as many push-ups as you can in 15 seconds and then 15 seconds of mountain climbers.
Hands spaced slightly wider than shoulders push-ups/mountain climbers. Do as many push-ups as you can in 15 seconds, immediately followed by 15 seconds of mountain climbers.
Jump rope (30 seconds)
Squat thrusts (30 seconds)
Have water and end workout with cool-down static stretches.

Pitching Week Four

05/25/2020 author

Sarah Vandenberg category

conditioning

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Pitching workout 4: Explosive workout

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Complete 20 of each drill with a sock or ball then throw 20 normal pitches

Bucket stride

https://www.instagram.com/p/B_cW291Jvqf/?igshid=axd7yoz7moe4

Triple rocker drill

https://www.instagram.com/p/B4vWggjAQ9O/?igshid=dn3z7s4265ut

Squat jump pitch

https://www.instagram.com/tv/B-NXfpLAtCF/?igshid=nja0x9nnimis

Happy feet pitch

https://www.instagram.com/p/B4gMC-kgfkP/?igshid=1qmujrofe48dy

Workout: As fast as you can!

50 Sit ups

20 Burpees

40 Alt Front Lunges

60 Butt Kicks

80 Flutter Kicks

100 Lateral Raises (Lift arms out to shoulder height and back down with no weight)

80 Flutter Kicks

60 Butt Kicks

40 Alt Front Lunges

20 Burpees

50 Sit ups

Catching Workout Week Three

05/22/2020 author

Sarah Vandenberg category

conditioning

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Catching week three:

Join Zoom Meeting 3 PM
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Meeting ID: 771 5015 1863
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Repeat all drills two times

Barehanded catch different balls (50 reps)

https://www.instagram.com/p/B3meC_XApwA/?igshid=1xagijkkitpzp

Tennis ball bounce and catch to transfer (40 reps)

https://www.instagram.com/p/B-8Y9_NFgxv/?igshid=wa87hna5vcf5

Zig zag blocking (30 reps)

https://www.instagram.com/p/B-iBKmbAoo0/?igshid=16fej6tkr04h2

Block hops (20 reps)

https://www.instagram.com/p/BxC74HngHXn/?igshid=cuhzmaxn25hj

Workout:

Set 1: Repeat 2 times

30 mountain climbers

40 high knees

50 jumping jacks

10 burpees

Set 2: Repeat 5 times

10 push ups

20 sit ups

30 air squats

40 walking lunges

30 second plank

Outfield Workout Week Three

05/20/2020 author

Sarah Vandenberg category

conditioning

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Outfield week three:
Join Zoom Meeting 3 PM
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW

Complete each drill 10 times, repeat 4 times

Bounce Toss- catch then crow hop

https://www.instagram.com/p/CATllvwAT2q/?igshid=qhzi1q787l6v

Triple lunge jump to a throw- with a ball or sock in your glove lunge jump three times then throw
Drop step run downs- with a partner or toss on your own- toss over your throwing shoulder drop step and run down and catch. Repeat over your glove shoulder
V catches- With a partner or toss for yourself... toss long over your glove arm, throw back, toss short where you started, toss back, toss long over your throwing arm, throw back, toss short where you started option to dive!

https://www.instagram.com/p/B8o_FN9hx-n/?igshid=mvs49cjmln64

Workout

Complete each set below three times

Lunge to knee up on a step (10R, 10L)

Squat Jumps- 20 seconds

Rest 60 seconds

1 leg bridge (10R, 10L)

Quick jumps- 20 seconds

Rest 60 seconds

Split squat- one leg on the step squat on the other leg (10R, 10L)

Tuck jumps- 20 seconds

Rest 60 seconds

Infield Workout Week Three

05/19/2020 author

Sarah Vandenberg category

conditioning

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Infield week three- Reactions

Join Zoom Meeting 3 PM
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All of these drills can be done with a tennis ball or any other ball! Reaction is key in the infield. You control how challenging all of these drills are so push yourself!

Reaction ball drop- Hang a piece of duct or painters tape across a doorway and stick three tennis balls to it. In an athletic position wait for the balls to drop and catch them as they do!

https://www.instagram.com/p/CALbpWUAkEQ/?igshid=2ji56itgugx5

Quick hands reaction drill- With two tennis balls (one in each hand), stand about 5 feet from the wall (the closer you get the harder this is) and toss with your throwing hand the ball to the wall. Transfer the other ball to your throwing hand and catch the returning ball. Set a timer for 30 seconds and see how many you can do and then

https://www.instagram.com/tv/CAJFM87AIGN/?igshid=1tgsojp0c9l8o

Blind wall throws- Stand facing a wall in an athletic fielding position and have a partner behind you. The partner will throw a tennis ball to the wall (goal is 1-2 bounces) and you will field it!

https://www.instagram.com/p/B0wnc9jgC6d/?igshid=4ur8rp2p8ynw

Wall fielding challenge- Work on fielding against the wall but throwing the tennis ball to increase your range. You can do this for both your forehand and backhand.

https://www.instagram.com/p/B-nWlengD_s/?igshid=1ucmmdlh9lv5a

Workout:

As many rounds as possible in 20 min

50 high knees

25 sumo squats

50 flutter kicks

25 pushups

Pitching Workout Week Three

05/18/2020 author

Sarah Vandenberg category

conditioning

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Pitching Workout 3: Curve

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Spinning tools:

Dark tape

Double ball

https://www.instagram.com/p/B6o2n4fJ5jI/?igshid=ueh9slzsldpf

Spinner

https://www.instagram.com/tv/B6uKxxoFziv/?igshid=1odsjdanulkg9

Big ball

All of these drills work on body position and spin which are critical to throwing your curve ball. These can all be done without throwing full pitches and with the tools above or with a regular ball. Do 10-50 reps of each drill

Curve ball grips- Two seam and four seam
Curve ball elbow waves- With a bent elbow slider your hand back and forth as if gliding the back of your arm over a table. To successfully throw a curve ball your elbow needs to be in front of your body
Slow-mo curve ball body positioning- Stride on or a little to the left of the power line (this creates room for your whip), keep your front shoulder in do not open up as you finish your pitch, weight on your front side (if back then you are in rise ball position)
Straight leg seated spins- with a spinning tool sitting tall legs out straight go back a little then come forward with a bent elbow across your legs. Do not lean back and get as close to the top of your legs as you can
Kneeling k with a spinning tool both knees down to keep your Front shoulder In
Standing k- With a spinning tool, stand with weight on your front side, tap your back toe for balance. Remember keeping front shoulder in, stay tall and keep your arm flat as you whip
Same position as above standing k but full arm circle with a spinner

Workout:
Repeat 3 Times
50 Jumping Jacks
20 Squats
20 Squat Jumps
20 Alt Lunges (each leg)
15 Burpees
25 Push Ups
30 Mountain Climbers
50 Crunches
60 second Plank Hold

Catching Workout Week Two

05/15/2020 author

Sarah Vandenberg category

conditioning

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Catching week two:

Join Zoom Meeting

https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09

Meeting ID: 771 5015 1863

Password: 5b5vGW

Quick transfers- with a ball and either a barehand or flat glove throw the ball up and practice a quick transfer from the glove hand to throwing hand. Try to never have two hands on the ball at once- 50 reps
Tennis ball off the wall frames- from catching position throw a tennis ball against the wall and catch and frame or block it depending on where it goes- 50 reps
Catching walks- from catching position hold a weight out in front with both hands and while maintaining a square pelvis walk ten steps forward- 5 rounds
Wall push knee throws- start sideways with your throwing foot partway pushed against the wall. Transfer the ball from your glove hand to your throwing hand and push from your back leg to your front knee. Focus on really pushing and exploding with the back leg- 25 reps

Workout:

5 rounds for time

60 high knees

30 ab scissors- lay on back with both legs out straight lift one leg up to as close to straight up as you can get and switch

60 alternating punches

30 squats

Outfield Week Two Workout

05/13/2020 author

Sarah Vandenberg category

conditioning

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Outfield week two:

ZOOM INFO... 3pm:
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Meeting ID: 771 5015 1863
Password: 5b5Vgw

Crow hop progression

https://www.instagram.com/p/B-pkw6yA8HQ/?igshid=w0ofy526scq6

Think about: Using your legs to generate power and slowing down this motion to get the form down

Crow hop rock

https://www.instagram.com/p/Bt_ITG7BNRo/?igshid=14g5tpcvrrc1n

Think about: Using your legs to power your throws in

Ball drops

https://www.instagram.com/p/B_M6VQOAgmW/?igshid=16zvduax4e99q

Think about: This works on hand eye coordination, if you do not have a partner you can do this on your own too!

Drop step drill- Set up five cones or markers in an arch around a front center cone. Starting at the first cone sprint to cone 1 then spring back. Repeat to all cones. Make sure you are leading with the foot closest to the cone.

Think about: fast first step and keeping your body facing the ball

Conditioning:

12 Minutes as many rounds as possible:

25 Jumping Jacks

20 Plank body saws- Plank and then slight shifts front and back

10 Glute Bridges

10 Push ups

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