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Infield Workout Week Four

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

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  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.


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