Announcement: 21-Day Express Shape-Up Workout

21-day-express-ecover-smallThis 21-day express softball-specific workout program has been a best-seller for a few years. This workout program was specifically designed for softball players with only a few weeks to go before the beginning of their competitive season or who are already in the first few weeks of their competitive season but want to maximize their performance for the important competitions to come. It is short (about 20-30 minutes per workout) and requires only a few basic pieces of equipment – dumbbells, stability, and a medicine ball and is designed maximize your speed and power in 3 weeks!

Suited for just about any softball players, this fun workout is also a good first workout to do if you just starting to workout as a first introductory workout or if you want to establish a good foundation. Read more

Softball Workout – Body Weight Workout

Strengthening is important to any softball player who wants to improve even without equipment. Here are several exercises you may do when the unavailability of equipment arises.
This is a PDF document.
Download Your Item

Softball Workout – Body Weight Workout

Read more

Softball Workouts: Softball Team Training

Softball Team Training Workouts are designed to help you drastically increase

  • Power
  • Bat speed
  • Quickness
  • Endurance
  • Reactions
  • Lateral Movement

Read more

Scientific Proof – A Study On The Relationship Between Strength, Power, Speed, and Change of Direction Performance of Female Softball Players

CrossFit_3388A 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.

Read more

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.
This is a PDF document.
Download Your Item
Softball Workout – Core Workout #1

Download Instructions

Read more

Scientific Proof – Upper Body Exercises such as Push-ups, Pull-ups and Dips Improve Throwing Performances of Softball Players

two-girls-exercising-cayucos-beach1

Exercises done having the feet or hands at a fixed position are know as Closed-kinetic chain resistance training (CKCRT). A study was done to see the effects of CKCRT of the upper body,exercises like push-ups, pull-ups,tricep dips, were used. It compared shoulder strength, power, and throwing velocity changes in athletes training the upper body exclusively with either CKCRT (using a system of ropes and slings) or Open-Kinetic chain resistance training (OKCRT)

Read more

Softball Playground Workout

softballplayground-dvd-ecover

Are you lacking time, money, equipment, and/or fitness facilities to workout and get in shape for softball?

Read more

Strategies for Peak Performance – Interview with Scott Livingston

Scott Livingston, World Renowned Strength and Conditioning Coach

In this interview with world renowned strength and conditioning coach and athletic trainer Scott Livingston, you’ll learn numerous strategies used by elite athletes for achieving peak performance. Scott can train an athlete for performance and also do injury rehabilitation which is a rare and unique combo. He has worked with three NHL teams and with numerous professional, elite amateur and Olympic athletes.

Read more

Stair Strength and Conditioning Exercises

Variety is the essence of motivation and is also crucial to provide the body with new training stimulus in order to maximize results. This report introduce a different type of training that’s free and can be done almost everywhere using something you use everyday – stairs! It will provide with new training ideas and exercises to improve your muscular strength, power, and general conditioning.

This is a PDF document. Read more

Fitness Calculator – Target Heart Rate Range

This calculator will help you determine what your target heart rate range should be when doing your aerobic conditioning. It will calculate percent range of maximum heart rate or heart rate reserve based upon either actual maximum heart rate or age predicted heart rate.

Instructions Read more

Next Page »