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Catchers Workout Week Four

date 05/29/2020 author Sarah Vandenberg category HawksatHome, Softball2020, conditioning, fundamentals, catching comment Leave a comment

Catchers Workout Week Four:

 

Workout Zoom: 3 PM

Join Zoom Meeting

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

Meeting ID: 771 5015 1863

Password: 5b5vGW

 

Complete each drill 10 times, repeat 4 times

  1. Catch-transfer-throw

https://www.instagram.com/p/CAvGXtgA2Mg/?igshid=193j0lwsmdrst

  1. Back leg hop throws

https://www.instagram.com/p/CAJZTwBgGN9/?igshid=cks4xcjcnsi1

  1. Wall bounce frames

https://www.instagram.com/p/B_fW850gITF/?igshid=1muz70dkj3l5a

  1. Game winners

https://www.instagram.com/p/B_0Ad1cgUSV/?igshid=eznhywxh3rgb

 

Workout:

As many rounds as possible in 17 minutes

Start with 2 reps of each and add 2 each time

Burpees

Sumo squat

Bent over Ts

Superman’s

 

Hitting Workout Week Four

date 05/28/2020 author Sarah Vandenberg category HawksatHome, Softball2020, fundamentals, yoga, hitting comment Leave a comment

Workout hitting week four:

Workout Zoom: 3 PM

Join Zoom Meeting

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

Meeting ID: 771 5015 1863

Password: 5b5vGW

Team Zoom: 4 PM

Join Zoom Meeting

https://us04web.zoom.us/j/2146263549?pwd=K3c3TlYrRDBUVlorOUMxT29sdnhaQT09

Meeting ID: 214 626 3549

Password: 6rUuEC

Hitting Workout:

  1. Cross over drill

https://www.instagram.com/p/Bw-s9rIghMb/?igshid=u73lkr827oqd

Think about: Back hip load, then separation finally working behind the ball

  1. Ball or pillow tuck swings

https://www.instagram.com/p/BryFd93AUy7/?igshid=bfygmrlgigx3

Focus on: keeping your hands on the right path and not casting out

  1. Choke up swings

https://www.instagram.com/p/BpzcEu4gXA2/?igshid=4whrd146k6qk

Think about: How your swing changes when you make these adjustments. Challenge yourself and think about game situations

  1. Two squat drill

https://www.instagram.com/p/Bmee2rtBbj1/?igshid=omcfwuf9ehyi

 

Workout:

Yoga

https://www.corepoweryogaondemand.com/videos/hpf-disciplined-strength-with-kathryn-s

 

Outfield Workout Week Four

date 05/27/2020 author Sarah Vandenberg category HawksatHome, Softball2020, conditioning, fundamentals, outfield comment Leave a comment

Outfield Week Four

Join Zoom Meeting 3 PM!
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09

Meeting ID: 771 5015 1863
Password: 5b5vGW

  1. Quick feet pivots

https://www.instagram.com/p/B7lxbJrAIu2/?igshid=jpye3ppayee4

  1. Three ball cut and pivot

https://www.instagram.com/p/B3mi7p8gvBx/?igshid=5uckuc93u8cb

  1. Self-toss crow hop

https://www.instagram.com/p/CAlJ4evpsSO/?igshid=1bltum63qomd2

  1. Bounce then toss

https://www.instagram.com/p/B9m9RN7ALWI/?igshid=ktnf522s69a

 

Workout:

Do each below for one minute- complete four times

Star jumps

Squat into walkout

Plank leg lifts right

Plank leg lifts left

Bicycle crunches

Rest

 

Infield Workout Week Four

date 05/27/2020 author Sarah Vandenberg category HawksatHome, Softball2020, conditioning, fundamentals, infield comment Leave a comment

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

Meeting ID: 771 5015 1863
Password: 5b5vGW

  1. Ladder footwork circuit- complete five times

https://www.instagram.com/p/Bwo-7AAAn2w/?igshid=gma1q25l0rhw

  1. Glove work circuit- 10 reps each position, kneeling then standing

https://www.instagram.com/p/B-CUFh8AQai/?igshid=1bkqrt9o4j6z0

  1. Lunge to throw- 30 reps

https://www.instagram.com/p/BqIL6gtAqM2/?igshid=msa9oetfwbaq

  1. Drop step short hop drill- 5 reps each spot, 3 times

https://www.instagram.com/p/B7Oe0skgcjL/?igshid=ylud6ncprlh3

  • 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

date 05/25/2020 author Sarah Vandenberg category HawksatHome, Softball2020, pitching, conditioning, fundamentals comment Leave a comment

Pitching workout 4: Explosive workout

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

Meeting ID: 771 5015 1863
Password: 5b5vGW

 

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

  1. Bucket stride

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

  1. Triple rocker drill

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

  1. Squat jump pitch

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

  1. 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

date 05/22/2020 author Sarah Vandenberg category HawksatHome, Softball2020, conditioning, fundamentals, catching comment Leave a comment

Catching week three:

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

Repeat all drills two times

  1. Barehanded catch different balls (50 reps)

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

  1. Tennis ball bounce and catch to transfer (40 reps)

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

  1. Zig zag blocking (30 reps)

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

  1. 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

Week Three Hitting

date 05/21/2020 author Sarah Vandenberg category HawksatHome, Softball2020, fundamentals, yoga, hitting comment Leave a comment

Hitting week three:

 

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

 

Join Team Zoom Meeting

https://us04web.zoom.us/j/2146263549?pwd=K3c3TlYrRDBUVlorOUMxT29sdnhaQT09

Meeting ID: 214 626 3549

Password: 6rUuEC

 

  1. Contact point tosses- toss a ball or sock in the middle of your body and catch with your back hand while in hitting position/motion

Think about: catching at different contact points. Keeping a consistent hand and body position no matter where you catch it

  1. Card catches: have a partner gently toss you playing cards and try to catch

https://www.instagram.com/p/B1HsJUAgHpY/?igshid=me17ufbbs3an

Think about: hand eye connection, tracking the card all the way to your hands

  1. Split grip swings

https://www.instagram.com/p/B2K5KaHgi_d/?igshid=1i0qc4mqd3nt6

Think about: Swinging through the ball vs cutting or chopping

  1. Rocker drill

https://www.instagram.com/p/Bytd_lNgEg9/?igshid=1q9gv3iv2r9ws

Think about: Driving your back leg through the ball not squishing the bug!

Yoga

https://www.corepoweryogaondemand.com/videos/ysb-grounded-core-glutes-with-heather-p

Outfield Workout Week Three

date 05/20/2020 author Sarah Vandenberg category HawksatHome, Softball2020, conditioning, fundamentals, outfield comment Leave a comment

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

  1. Bounce Toss- catch then crow hop

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

  1. Triple lunge jump to a throw- with a ball or sock in your glove lunge jump three times then throw
  2. 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
  3. 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

date 05/19/2020 author Sarah Vandenberg category HawksatHome, Softball2020, conditioning, fundamentals, infield comment Leave a comment

Infield week three- Reactions

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

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!

 

  1. 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

  1. 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

  1. 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

  1. 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

date 05/18/2020 author Sarah Vandenberg category HawksatHome, Softball2020, pitching, conditioning, fundamentals comment Leave a comment

Pitching Workout 3: Curve

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

Meeting ID: 771 5015 1863
Password: 5b5vGW

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 

  1. Curve ball grips- Two seam and four seam
  2. 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
  3. 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)
  4. 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
  5. Kneeling k with a spinning tool both knees down to keep your Front shoulder In
  6. 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
  7. 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