Softball Workout: 4-Minute Dumbbell Videos
Want to raise your fitness level so you can perform even better on the field?
Are you short on time like most softball players? Don’t have access to a gym or fancy equipment? No problem!
Softball Nutrition Secrets
Find out what elite softball players eat to keep them at the top of their game! It’s sports nutrition explained in simple terms so you can understand it easily and apply it to your training regimen. The Performance Nutrition for Softball Manual will tell you:
- Why you need fat
- Why thirst is a poor indicator of hydration level
- Which drinks are better on the go (cold or warm)
- How junk food hurts your performance
- What foods are recommended before and after competition or workout
- and more!
Softball Workout: 4-Minute Body Weight Videos
Want to raise your fitness level so you can perform even better on the field?
Are you short on time like most softball players? Don’t have access to a gym or fancy equipment? No problem!
Scientific Proof – Surveying The Nutritional Habits And Behaviors Of Softball NCAA-Division III Athletes
The purpose of the current study was to assess nutritional habits and behaviors of NCAA-Division III athletes. Varsity athletes completed a questionnaire designed to gather information about nutritional habits and behaviors. Team sport and individual athlete were represented. Among them were women softball players. Questionnaires were administered to athletes before or after a team lift or practice session. Differences were assessed between: 1.) males and females, 2.) freshmen and seniors, and 3.) team and individual sports. On average, athletes reported eating between 3-6 times per day. Approximately 49% drank 7-8 daily servings of water. Less than one third of athletes ate a daily breakfast. The following findings were significant: Males ate more daily servings of proteins than females, while females consumed more vegetable servings than males. More team sport athletes were trying to maintain or gain weight than individual sport athletes. More females reported trying to lose weight than males. Male athletes consumed more servings of sports drinks than females. Seniors drank more coffee than 1st year student-athletes. Team sport athletes consumed more servings of alcohol more frequently than individual sport athletes. Males consumed more protein supplements, while females consumed more vitamin and mineral supplements. Vitamins and minerals, protein, omega-3 fish oils, and Creatine were the most popular supplements. Proper diet has been found to help athletes improve physical activity and aid in recovery from exercise. When comparing results to the USDA Food Guide Pyramid, on average, insufficient servings of fruits and vegetables were consumed. The present study also presented the need for carbohydrate consumption, with only 3-4 servings being taken in throughout the day. Mullin suggested eight 8-ounce daily servings of water would be an accurate estimate for the average person to stay hydrated, with training athletes requiring more. Water loss and dehydration during exercise was a problem for Division III athletes, as an average of 5-6 eight ounce servings of water were consumed daily. In the current study, 37% of athletes reported taking a dietary supplement. Limited knowledge about supplements and ergogenic aids can lead to improper use. Nutritional education is recommended for: 1.) daily food choices, 2.) weekend caloric intake, 3.) hydration techniques, and 4.) supplement usage. Improved knowledge of coaches and availability of certified nutritionists would benefit the nutritional habits of athletes.
These surveys help monitor athlete’s nutritional habits. Knowing your athlete’s eating habits will help you suggest proper nutrition and know what they may be lacking or if they are misinformed on nutritional information. Hydration is a very important part of an athlete’s daily eating habit and must be taught and monitored properly. Coaches must take into consideration their athlete’s diet aside from their physical training.
Mental Game: Mini Guide to Achoring
Learn how to quickly and effectively improve your state of mind for increase performance.
Calm nerves
Re-center/Re-focus after an error
Bring about the confident state of mind you need to play at your best
Anchoring is a simple strategy you can apply at anytime anywhere you need it. Download this file for step by step instructions on how to “Anchor That Championship Attitude!”
Performance System – Core Power for Pitchers
Fastpitch Softball Core Power Workout for Pitchers
Join the King of Core, Barry Lovelace for the exact same workout he used with an NPF pitcher and had her throwing faster in the very same day.
Softball Vision: How to Improve Focus Flexibility
Focus flexibility is the process of changing focus from near to far or far to near. Obviously this is an important skill in softball! Download this document for more information on focus flexibility, why it’s so important, and how you can work on improving it.
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Scientific Proof – A Study On The Relationship Between Strength, Power, Speed, and Change of Direction Performance of Female Softball Players
A study was conducted to ten female softball players from the state Australian Institute of Sport softball team for maximal lower body strength, peak force, peak velocity, and peak power during jump squats, countermovement vertical jump height, 1 base and 2 base sprint performance and change of direction performance on dominant and nondominant sides. The testing sessions occurred pre, mid, and post a 20-week training period. The purpose of this study was to investigate the cross-sectional relationship of strength, power, and performance variables in trained female athletes and determine if the relationship between these variables changes over the course of a season.
Significant relationships were found across all time points with body weight, speed, and change of direction measures and relative strength and measures of speed and change of direction ability. Although there were no significant relationships between Vertical jump height and any measure of performance at any time point. In conclusion, in the given time frame for the testing body weight and relative strength have strong to very strong relationships with speed and change of direction ability and these correlations remain consistent over the course of the season.
Scientific Proof – Medicine ball training alone won’t improve batting velocity for new players.
In baseball and softball it is important to increase sport-specific power. This may allow a hitter to swing the bat and hit a ball with greater velocity. To examine the effects of 8 weeks of medicine ball (MB) training on bat swing velocity and batted-ball velocity of novice, college-aged students. Sixty male and female kinesiology students were randomly assigned to 1 of 3 training groups. Group 1 was the control. Group 2 performed 5 rotational MB exercises for 1 set of 10 repetitions each (50 total MB throws per day) 3x/wk for 8 weeks (1200 total MB throws). Resistance began at 2 lb and increased by 2 lb each week until week 5 10 lb MB, then it decreased by 2 lb for the next 3 weeks. By week 8 the resistance was 4 lb. The protocol progressively became heavier in resistance in an attempt to increase force production, and then became progressively lighter to increase velocity of movement. Group 3 performed the same 5 rotational MB exercises for 2 sets of 10 repetitions each (100 total MB throws per day) 3x/wk for 8 weeks (2400 total MB throws). Instantaneous swing velocity and batted-ball velocity while hitting a ball off a batting tee. Dominant and non-dominant grip strength was measured. Rotational power was measured by a 2 lb Medicine Ball hitter’s throw and 6 lb MB side toss. Women also performed a 4 lb MB side toss since their mean body mass was significantly less than the men’s mean body mass. Leg power was measured. Instantaneous swing and batted-ball velocity did not statistically increase for any group after 8 weeks of MB training. MB side toss and MB hitter’s throw significantly increased for all groups; however, there was no difference between groups. MB side toss performed by the women significantly increased for groups 2 and 3 after 8 weeks of training; however, there was no difference between the 2 groups. Although rotational power improved for all groups, there was no increase in swing velocity and batted-ball for novice college-aged, male and female novice participants after 8 weeks of training.
Softball Workout – Core Workout #1
Having a strong mid-section is essential in a sport that uses rotational movement as its primary motion during skill execution.
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