Softball Workout – Power Workout for Catchers
Power workouts must be given upon strength foundation is established
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Scientific Proof – Study of Strength and Conditioning Practices in a Varsity High School Athletic Program
The use of strength and conditioning to improve athletic performance, is growing among athletes of all ages. Currently, Idaho possesses no rules, regulations, and/or guidance for varsity high school athletics and strength training. The purpose of this research was to explore the current practices for varsity level high school athletes and strength training. Specifically, we examined who designs and implements strength training programs for varsity high school athletes, what kinds of things they do for their programs, and whether the responsible party or emphasis of strength training changes depending on the gender of the athletes. Coaches of soccer, basketball, and softball/baseball in three Idaho school districts were asked to complete an online survey. Results showed that seventy percent of the coaches who were eligible to participate responded to the questionnaire. Approximately half of the respondents coached male athletes and 45.2% coached female athletes. The majority of coaches provided strength training opportunities for their athletes, although only required participation. The majority of strength training programs were designed and implemented by either physical education teachers or head coaches. Physical education teachers designed and implemented the majority of the strength training programs for female athletes whereas head coaches designed and implemented the majority of strength training programs for male athletes. Coaches of both male and female athletes provided equal opportunities for strength training for their athletes, but coaches of male athletes were more likely to require their athletes to participate. Most programs included dynamic warm-ups and cool-downs, plyometrics, agility training, speed training, and conditioning and most programs were conducted three days a week for sessions lasting between 30 and 59 minutes. Compared to their female counterparts, male athletes were more likely to strength train year round and train using more sessions per week. The results of this study provide knowledge, where none exists, about strength and conditioning practices for three major sports in three large school districts in Idaho.
If more is known about strength training practices in high schools with athletic teams in soccer, basketball, and baseball/softball, individuals responsible for designing programs can critically examine their own programs to ensure that programs are fundamentally sound. It is important to document ones training program and it’s results to see if it’s effective or not.
Softball Workout – Agility Drills #2
Agility Drills help program the brain to think light and to move on the balls of your feet.
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Scientific Proof – A Study of the Kinematic Motion of the Windmill Softball Pitch by Softball Players ages 11-14 years
A study was conducted to examine the joint motions and movement patterns of the kinetic chain in the ballistic skill of performing the windmill pitch. Seventeen healthy girls who were currently playing competitive fast-pitch softball volunteered for the study. Subjects were instructed to perform 5 successful fastball windmill style deliveries. We selected 1 pitch for analysis based on the velocity, accuracy, and subjects’ input. 6 digital camcorders placed at 60° apart was used for analysis. The subjects were divided into groups based on skill level: novice, intermediate, and advanced. The sequential progression of kinematic variables that resulted in increased throwing velocity and the contribution from upper arm, forearm, and hand possessed toward ball velocity were assessed. There was evidence of sequential progress among the arm segments in the intermediate and advanced groups. The patterns of the shared positive contributions made by each of the limb segments were similar among the 3 groups of participants. The novice group tended to rely on more of the upper arm and forearm than the other 2 groups. From this study, it is evident that all emphasis should not be placed on the shoulder, but training and conditioning methods should focus on the entire kinetic chain including the torso and the full arm segment, not just the shoulder in an attempt to gain the greatest velocity while performing the 360° arc of the windmill softball pitch.
This study helps coaches to teach their pitchers not to focus their strength on their forearm when pitching but distribute the power on the different parts of the body starting with the legs and torso. This then will remind strength coaches to create workouts that emphasize leg and core strength for pitchers.
Scientific Proof – Effect of Visual Training on Batting Performance and Pitch Recognition of Div. I Softball Players
The study was conducted to investigate the effect of preseason visual training on bat velocity, batted-ball velocity, and pitch recognition. Twenty female NCAA Division I softball players were randomly assigned to 1 of 2 groups 5 weeks before the season began. Group 1 was the control group and received no vision training. Group 2 completed 18 vision-training sessions over the span of 6 weeks. Vision exercises consisted of visual flexibility, visual recognition, and visual tracking. Each session was performed with a game pad controller on a computer and lasted between 10-20 minutes. Prior to the beginning of the 6 weeks, all subjects were tested on body composition, grip strength, and vertical jump using a vertical jump apparatus to assess leg power. For Batted-ball Velocity, subjects were directed to hit softballs between a zone set up on the softball field and was measured by a radar gun set up behind home plate. Softballs were delivered at a mean velocity of 24.6 m/s from the automated pitching machine 13.1 m or 43 ft away from home plate. Subjects also performed pitch recognition where a softball was delivered from the same pitching machine and called out “ball” or “strike”. An official NCAA “strike zone”, adjusted for each player, was set-up behind each hitter. The number of correct responses was recorded. Both groups were also assessed on their depth perception, eye flexibility, visual recognition, and visual tracking. Once the 6-week training program was completed, all subjects were re-tested on the same parameters previously listed. Comparing Group 1 and Group 2 revealed significant difference in convergence percentage, visual recognition response time, visual tracking response time and depth perception. There were no significant differences in Bat velocity, Batted-ball Velocity, Pitch Recognition, or other visual components. These data suggest that vision training can improve an athlete’s vision skills; however there was no effect on their Batted-ball Velocity and Pitch Recognition or ability on the field during the preseason. Although there were no significant improvements in Batted ball velocity or pitch recognition, it must be stated that these softball players were engaged in 5 wk of preseason practice and the first week of their season. Therefore, these softball-specific skills were being practiced 6d/wk for 6 weeks by all players. It is reasonable to think that all players “on-field” skills were being trained daily and the additional visual training did not provide further benefits. A limitation of this study was Batted ball velocit. It is suggested that future studies count the total number of swings taken to see if there is a significant difference between groups.
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Softball Workout – Core Workout #2
Core exercises are a must in any softball training program.
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Scientific Proof – A Study on Upper Body Strength and Power Characteristics in Female Athletes Fastpitch
A study was conducted to examine upper body strength power production in well-trained female Fastpitch softball athletes as there is limited research examining upper body strength and power production with softball players. Understanding the baseline strength and power levels in the upper body of these athletes and the load that can maximize power production has implications for training. This too it may determine the percentage load that maximizes power. Female softball players from the Western Australian Institute of Sport participated in this study. Descriptive measures and bench press strength were measured on day 1. On day 2, subjects performed bench throws with 40, 60 and 80 percent of their 1RM on a bench fixed on an above ground force plate with a position transducer fixed to the bar attached to a braking system. The study used the reliability of bench throws as a measure of upper body power in this population. According to the results of this study, strength and conditioning professionals may utilize a slightly lower percentage of 1RM than other research has shown if dealing with a female softball population. Further, due to the homogeneity of these athletes in strength levels, it seems coaches limited for time can choose an absolute load close to 18-20 kg for use across this population to maximize power. However, strength coaches should evaluate the use of lower percentages to determine if this maximizes power output in a similar female population.
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Softball Workout – Workout for Pitchers
Pitchers need to have a whole body workout program.
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Scientific Proof – Effect of whole-body vibration warm-up on bat speed in women softball players.
Whole-body vibration (WBV) may enhance human performance via augmented muscular strength and motor function if used before performance. Because warm-up is a crucial aspect of preparation for performance, it remains unknown if WBV may enhance bat speed. The purpose of this study was to investigate the effect of WBV warm-up on bat speed. Eleven National Collegiate Athletic Association division I and II recreationally trained female softball players volunteered to participate. Subjects randomly performed 3 different warm-up conditions consisting of WBV alone, dry swings alone (DS), and WBV with dry swings (WBVDS). Whole-body vibration was performed on a pivotal vibration platform at a frequency of 25 Hz and an amplitude of 13 mm for one 30-second bout. Thirty seconds after each warm-up condition, 5 maximal bat swings were recorded. There was no significant difference between groups by training status, and there was no significant difference between WBV, DS, or WBVDS conditions. These results indicate that WBV warm-up may be used in place of DS to achieve similar bat speeds. Future research should investigate different combinations of WBV warm-up using various frequencies, durations, amplitudes, and rest times.
Exercise science continues to create new ways to improve performance enhancement and it is always important to test these new innovations. Warming-up is an important part of any activity and it is important that coaches make sure their players have warm muscles before practicing or playing. It doesn’t matter what form as long as the objective of warming is followed.
7 Things You Need to Know Before Tryouts
Jen Croneberger, the CEO/Found of Excellence Training Camps and current college softball coach has some really great tips for player going into tryouts. Some of these things you can use immediately. Others may require a little bit of homework on your part. Get an idea of what coaches are looking for, what catches their eye, and things you can do to improve your chances of making the team!
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