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Burr Ball!
I was watching a Braves’ game the other night, and the announcers were droning on and on about how much skill it took to play baseball. They got into the speeds and types of pitches, conditioning and reflexes, split second decision making, all kinds...
Contact Lenses A Better Vision Option
There are over 34 million contact wearers in America. The idea of contact lenses has been around for hundreds of years. It is said that the first person to conceptualize the idea of contact lenses was Leonardo da Vinci in the early 1500's. It wasn't...
Free Football Contests
Thehooks is offering free football contests this year. One entry per email address to each contest. NFL Preseason Football Contest Entry Deadline is: August 5th. Each entry picks one team that they think will go undefeated in...
Increasing Flexibility...Not Stretching... Is The Fastest Way To A Better Golf Swing
Flexibility is quite often a misunderstood principle, but most of us know it is important to golf. Before we discuss flexibility and its relevance to golf we need to start with: "What in the #$%#%$#% is flexibility anyways?"
It is a simple...
Tabata Protocol: A Fast, Effective Workout
Can you get an excellent aerobic and anaerobic workout in less
than 4 minutes?... You bet you can!
The Tabata Protocol was created by Dr. Izumi Tabata at the
National Institute of Fitness and Sports in Tokyo, Japan.
The basic concept of...
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Strength Training Develops Solid Softball Players
Copyright 2005 strength-training-woman.com
Softball is a popular sport these days. Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players. While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.
Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength. The movement begins in the legs. The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.
A proper softball strength training routine will include an exercise for each muscle group. During the off-season, athletes will be able to strength train 2-3 times per week. Training should be reduced to 1-2 times per week during the season. Each exercise should be performed 8-12 times for 1-3 sets.
Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the strength training program progresses. Below is a list of sample exercises for the commonly used muscles in softball. There are many other exercises you could perform, but this
will provide a starting point.
Quadriceps- Squats, One-Legged Squats, Jump Squats
Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball
Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze
Obliques- Oblique Crunch on Ball
Rectus Abdominis- Ball Crunch, 180 Ball Crunch
Erector Spinae- Plank Pose
Deltoids- Shoulder Press, Military Press
Pectoralis Major- Chest Fly, Chest Press, Push ups
Latissimus Dorsi- Bent Over Row, Reverse Fly
Triceps- Overhead Extensions, Skull crushers
Biceps- Bicep Curl, Hammer Curl
A powerful softball strength training program will produce powerful players. Use a full ROM (range of motion) for each exercise. Generally free weights provide a better ROM than machines, but use which ever feels best to you. The ultimate goal is to create a solid program that will deliver a well-rounded athlete.
About the Author
Lynn VanDyke is the proud owner of http://strength-training-woman.com . Her expertise in strength training and fitness is quickly becoming recognized by industry leaders. You may grab your free strength training log by visiting her site.
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