Catching Workout Week Two
05/15/2020
Sarah Vandenberg
HawksatHome, Softball2020, conditioning, fundamentals, catching
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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
Hitting Workout Week Two
05/14/2020
Sarah Vandenberg
Uncategorized
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Hitting week two:
Join Zoom Meeting at 3 for Hitting:
https://us04web.zoom.us/j/5851869831?pwd=a3pFazV4QjRFMHRLZENpVkNzOGpydz09
Meeting ID: 585 186 9831
Password: 8Bnsrk
Join Zoom Meeting at 4 for Team meeting- GAME DAY HAIR!!
https://us04web.zoom.us/j/5851869831?pwd=a3pFazV4QjRFMHRLZENpVkNzOGpydz09
Meeting ID: 585 186 9831
Password: 8Bnsrk
Hitting Workout: Do each drill 30 times
- Elbow Drive drill- great drill for keeping your hands above the barrel even on high pitches!
https://www.instagram.com/tv/B-H_1GVA6-g/?igshid=1jjue5xdhqfs3
Think about: Keeping your hands on a straight path and hitting high pitches
- Knee to knob drill- Finding the right separation between your hands and your body and balance!
https://www.instagram.com/p/B9AbHGbHlTQ/?igshid=17hh7exy41ncz
Think about: Keeping your hands separate from your body
- Hip hinge drill- Helps with flexibility and isolating what it feels like to power through the ball when there are lower body constraints
https://www.instagram.com/p/B7_mXNygTK9/?igshid=14w7c8i65e0pi
Think about: flexibility in your load and exploding through the ball
- Jump back drill- Helps work on balance and explode through the ball
https://www.instagram.com/p/B1m4mCfB_s8/?igshid=10g3o1s8ud8bc
Think about: Staying balanced and exploding through the ball
Workout:
Yoga
https://www.corepoweryogaondemand.com/videos/ys-30-upper-body-r5d1c6-ryan-mOutfield Week Two Workout
05/13/2020
Sarah Vandenberg
HawksatHome, Softball2020, conditioning, fundamentals, outfield
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Outfield week two:
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
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
Infield Workout Week 2
05/12/2020
Sarah Vandenberg
HawksatHome, Softball2020, conditioning, fundamentals, infield
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Infield week two
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Password: 5b5vGW
Focus this week is footwork! Better footwork= Bigger Range
Do each drill 10 reps 4 times
Can do this with a stationary ball/sock or rolling ball… after you field the ball move through and get to ball down throwing position. Feel free to add a throw to a target or wall especially if you are using a sock!
- Triangle forehand backhand- Set up three cones or markers of some kind in a triangle. Place ball or sock by each front cone. Start standing by the back cone and come forward to field each ball. Glove side works on your forehand, throwing side works your back hand
https://www.instagram.com/p/B_vlOGlA3MC/?igshid=bivmxyaqcvcf
Things to think about: Eyes behind the ball and getting your glove flat to the ball especially with your backhand.
- Figure eight drill- Set up two cones or markets of some kind about 3-4 feet apart. Place a ball in front of the cone you start by. Run around the cones in a figure eight and then field the ball, come through and freeze in ball down throwing position.
https://www.instagram.com/p/B27Y7uEAYsj/?igshid=1qpvd2jhf2lxw
Things to think about: Quick feet and Eyes behind the ball as you field.
- Hop drill- Find a line or imagine one. Hop over quickly and then come off and field the ball/sock.
https://www.instagram.com/p/BtJ2rprhvbH/?igshid=vtaassmzxhry
Things to think about: Quick feet and Eyes behind the ball as you field.
- Circle feet fielding- Run around a cone or marker and field the ball.
https://www.instagram.com/p/B_lCphkgolO/?igshid=ihbsfqux85yq
Things to think about: Quick feet and Eyes behind the ball as you field.
Workout
5 minutes jump rope
10 second sprint 10 second rest
20 second sprint 20 second rest
30 second sprint 30 second rest
60 second sprint 60 second rest
Rest 120 seconds
Repeat 3 times
Pitching Workout Week Two
05/11/2020
Sarah Vandenberg
HawksatHome, Softball2020, pitching, conditioning, fundamentals
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Pitching workout 2:
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Password: 5b5vGW
Variations on K workout- The K drill is a foundation used in our pitching warmups. Here are some variations on that drill to remind us of all of the different things this drill can help us work on!
10-20 of each K drill followed by 30-40 full pitches
- Kneeling K drill- On one knee, glove leg up and towards your target, reach you’re throwing arm up with a slightly bent elbow and the ball facing towards your catcher. Finish down and through the ball to finish the pitch
Think about- Isolating the whip and throwing with a loose arm. Make sure you check your starting position every time!
- Standing K drill- Standing with your glove foot pointed towards your target, your back leg should be bent and laces towards your catcher (as if in a lunge position). Reach your throwing arm up with a slightly bent elbow and the ball facing towards your catcher. Finish down and through the ball to finish the pitch zip your knees together
Think about- Driving with your back leg and keeping your arm loose. Again focus on the whip and finish of your pitch!
- K drill with a jump
https://www.instagram.com/p/B_vUXiCg20s/?igshid=11q7t8hj3uzjz
Think about- Driving through your legs! This one should really get your legs feeling how much they should be working. Keep that arm loose and whip
- Balance K drill
https://www.instagram.com/p/B5WRLufArs6/?igshid=1n65yr90gxzhc
Think about- Keeping your front leg straight and high toward your target. Engage your core and drive through your legs. Again loose arm and whip to finish!
Conditioning
As many rounds as possible in 16 Minutes:
- 50 Jumping jacks
- 10 Push ups
- 10 Fire hydrant R Leg
- 10 Fire hydrant L Leg
- 10 Super mans
- 10 Triceps Dips
Catching Workout Week One
05/08/2020
Sarah Vandenberg
HawksatHome, Softball2020, conditioning, fundamentals, catching
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Happy Friday Hawks!!
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Catching:
Pitch call to pop
https://www.instagram.com/p/B_
Things to think about: stay low to the ground and keep your knees over your toes
Knee throwing progression
https://www.instagram.com/p/B-
Things to think about: Ball down, bend your back leg and power off of it
Blocking fundamentals
https://www.instagram.com/p/
Things to think about: creating a C with your body, knees go where your feet were, chin to chest
Wall sit frames
https://www.instagram.com/p/
Things to think about: inside pitch thumb up outside pitch thump down, shift your body to get around the ball, stick each catch
Workout:
50 sit-ups
50 Ali shuffle
40 alt reverse lunges
30 side plank hip dips (each side)
50 leg lifts
Hitting Workout Fundamentals
05/07/2020
Sarah Vandenberg
HawksatHome, Softball2020, fundamentals
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Hitting Workout One:
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Team zoom at 4pm same info as above!!
- On a piece of paper write down the following questions with your answers:
- What are your strengths?
- What is your favorite pitch to hit?
- What are you most consistent at as a hitter?
When you work on hitting you want to maximize your strengths but still work on your weaknesses. When you do tee work, soft-toss and other hitting drills start and end with strength and work on your weakness in the middle!
All of the following drills can be done without a ball and just work on your swing with a bat, a stick or whatever you have available!
- Walk behind drill- 10 reps, if you have a tee use that
- Freeze swing- Slow down and focus on form!
- Flamingo drill/ Kick drill
- Lunge drill
Workout: Yoga Flow
Option 1: Corepower yoga on demand is offering free yoga flows! I like the Yoga Sculpt Body Weight but feel free to pick any!
https://www.corepoweryogaondemand.com/videos/ys-full-body-endurance-with-genieve-c
Option 2: Yoga Flow on your own
https://www.youtube.com/watch?v=6_uO9PGIubY
Outfield Workout Week One
05/06/2020
Sarah Vandenberg
HawksatHome, Softball2020, conditioning, fundamentals
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Outfield Fundamentals Week One
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
1. Wall sprints- Lean against a wall with both hands as though you are running into the wall, Lift up your right leg, bring to 90 degrees with your foot flexed, your base leg heel should come off the ground then switch legs
- Set 1: Slow, one leg at a time focus on form 5 each leg
- Set 2: Faster, two “steps”- R,L, 10 times
- Set 3: Faster, three “steps”- R,L,R then L,R,L, 20 times
Think about: Driving your legs and using your core- Outfield is all about beating the ball. The faster you can spring and get to the ball the more successful you will be!
2. Glove transfers
- Place a ball in your glove and take it out as quickly as you can while moving around- 100 times
Think about: Getting comfortable with all of your glove and the different positions/angles
3. Freeze frame throws
- Step 1- Transfer ball from glove to hand
- Step 2- Dig ball back and down- Create big arc for longer throws, point elbow to target
- Step 3- Reach ball back to throwing position- Wrist will still be bent (ball down)
- Step 4- Cock wrist and keep elbow bent
- Step 5- Finish your overhand throw and pull your elbow down and in to your body
Do 10 freeze frames and 10 full throws with a ball or a sock
Think about: Outfield throws should go from high to low, right through a cut, you want to keep both your throwing arm and your glove arm active and engaged in each step of the throw above
4. Happy feet pop flys- Move feet as fast as you can and throw the ball or sock up- 100 reps
5. Bed dives
- Ask your parents FIRST!
- Stand a few feet back from your bed
- Toss a sock/ smoosh ball
- Dive onto your bed and catch with your glove hand
Think about: This is a great way to work on diving without fear of failure!, Have fun and be brave. Reach
Workout: 16 minutes each exercise one minute (4 times)
Minute 1: Sprint in place
Minute 2: Walkout pushups
Minute 3: Squat
Minute 4: Russian twists
Infield Workout Week One
05/04/2020
Sarah Vandenberg
HawksatHome, Softball2020, conditioning, fundamentals
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In fielding Foundations Workout
ZOOM INFO:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Equipment Needed: 1. Four pairs of socks 2. Four plastic cups 3. Masking tape 4. Tennis ball
Workout:
- Fielding Position Ladders: https://www.youtube.com/watch?v=_zU8lvPo32U
- Set up: You can imagine a ladder or draw one with chalk or masking tape… going for 50 touches of each drill
- Ladder In and Outs- Glove taps-- https://www.youtube.com/watch?v=THT3xNzN6nc
- Ladder Forehand, backhand
https://www.youtube.com/watch?v=Cpd-7k_3gPw
- Think about: Stay low and eyes behind the ball
- 10/10/10- On your knees with either a tennis ball or socks, field through a ball in the middle of your body with a backhand, level two is bouncing the tennis ball on your knees, level three is bouncing a tennisball from a standing fielding potion
** https://www.youtube.com/watch?v=ZC-eKhPcyVE
- Think about: Inside part of glove hand should face where the ball is coming from, Eyes behind the ball
- Wall sit transfers
- Set Up: Find a wall and a sock, Do a wall sit
- Throw the sock up and catch it with your glove hand, quickly transfer to your throwing hand and bring both elbows to just touch the wall behind you
- Keys to the drill: Quick transfers, Elbows up, ball/sock down
- 4 cup V drill- tape a V on your floor and place four plastic cups upside down on the V (two in front and two behind making a square, place a pair of socks on top of each)
- Keys to the drill: Eyes behind your glove, stay low and athletic, throwing arm side is your backhand, glove side is your forehand
- How it works: First round no sock on top of the cups just do the a fielding motion at each spot, second round pick the sock off of the cup and throw to a target.. Each round is 10 times through the following pattern
- Start in the middle of the cups after each corner reset to the middle spot.
- Hop dropstep back to the left
- hop come up to the right
- hop backhand front right
- hop backhand back right
Conditioning Workout:
Start and end with: 100 side to side quick jumps
40-30-20-10
- Squat then calf raise
- Crossing mountain climbers
- Duck walks
- Supermans
Pitching Workout 1
05/03/2020
Sarah Vandenberg
HawksatHome, Softball2020
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Pitching Foundations Workout
Equipment Needed: Socks, Glove, Masking Tape (option), Mirror or Wall
Set Up:
1. Find the biggest pair of socks you own.
2. Roll the socks into a sock ball. Masking tape can be used to keep the ball together.
3. Create targets on your wall or mirror with masking tape. If you use a full-length mirror, you can watch your motion as you pitch to the target. (this is ideal but optional)
4. Complete pitching drills or full motion using the sock ball instead of a softball.
ZOOM INFO:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Fastball grips four seam (along the C of the ball) and two seam (along the horseshoe of the ball).. looking for a 12-6 rotation
Workout:
- 20 wrist flicks with each grip if you have a ball or with no ball (play with these and see which you like best)
**http://www.fastpitchpower.com/teaching-wrist-snap/
- DO- Snap your wrist... snap with a loose wrist with spin on your fingers
- DO NOT snap just your fingers
- DO NOT snap just your
- Launch Freeze (20 Pitches)- Start pitch as normal, stride leg up to 90 and reach both arms straight out and freeze, then finish pitch
** https://www.instagram.com/p/
- Think about: Reaching out, stride leg parallel, balance, straight stride (on power line)
- Ballerina Drill (20)- Arms start up overhead stay tall, lunge back but keep weight off back foot, pitch
** https://www.instagram.com/tv/
- Think about: Stay tall, balance, smooth
- Dry drag- Just the drag part of your pitch on a line (30) then 20 pitches
** https://www.instagram.com/p/
- Think about: Drag laces front, stay on your line
- 20 pitches
Conditioning Workout: AMRAP-- As many rounds as possible in 15 Minutes
- 20 Tuck jumps
- 10 Push ups
- 20 Burpees
- 10 Tricep dips