SOFTBALL PERFORMANCE TESTING

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Arabella Armstrong
5 years ago
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1 SOFTBALL PERFORMANCE TESTING SOFTBALL--Performance Testing, 5/06/08 Athlete 20 x 5 repeats Broad Jump 300 Yd. Shuttle Band Pull-Ups L-Drill Squat NOTES: :30 rest 6 COD, 2:30 rest Underhand WORKOUTS THRU JULY 4th

2 Workout A Warm - Up (total time = 20 minutes) Exercise Sets Reps Yards Exercise Sets Reps Yards Jump Rope Build-up x 50% 2 30 Forward Hops/ Backward Hops 3 25ea. Skip 1 30 Hurdle Mobility/Dynamic Flex. Lunge Forward 1 5ea. Prisoner Squat 1 10 Lunge Backward 1 5ea. Hurdle Over / Under (R/L) 1 5ea. Thrust frog 1 6 Knee hug walking 1 5ea. Wide outs 1 5 Piriformis stretch walk 1 5ea. Build-up x 75% 2 30 Hurdle Over / Under (R/L) 1 5ea. Inverted reach (walking) 1 5ea. Quad stretch walking 1 5ea. Straight leg march 1 10 Cradle stretch walking 1 5ea. Supine straight leg high kick 1 5ea. Side Slide w/arm swing (R/L) 1 20 Ab/Ad straight leg raise 1 10ea. Lunge Lateral (groin) 1 5ea. Straight leg lifts 1 10ea. Squat lateral 1 5ea. Opposite prone & skydivers 1 5ea. Hurdle Trail leg (R/L) 1 5ea. Prone scorpion 1 5ea. Hip flex. / Ext. 1 5ea. Build-up x 75% 2 30 Side bends 1 5ea. Groiner 1 5ea. Trunk Twist standing/bent 1 5ea. Leg swing supine alternate 1 5ea. Long arm Swing 1 5ea. L-over single leg 1 5ea. Arm Hugs 1 5ea. Rocker half (split leg) 1 5ea. Neck Clock 1 5ea. Build-up x 100% 2 30 Giant Arm Circles (fwd-bkwd.) 1 5ea. Skip backward 1 30 Applied Strength - (total time = 30 minutes) Exercise Sets Reps Weight Exercise Sets Reps >45 1 Arm DB Snatch 3 8ea. lbs Core Strength V-Ups 2 20 L-Overs 2 20 DB OH Press 1 10 M Rotational/Explosive 2 8 M+ Movmt. 3 6 M-H Med Ball Circuit A 2 6 chest pass 1 hand twisting chest pass (rl) Inverted Row (30 total reps)? 30 BW step in chest pass (r-l) OH pass walking OH pass (r-l) OH Step Ups 3 8ea. M-H scoop fwd (10 r/l)

3 scoop bkwd Balance / Stability Notes: SL balance 1 2 ea. :30 med ball circuit should be performed with maximum effort SL balance w/ hop 2 6 ea. using a 2-4 lb. Med ball Workout B Warm - Up (total time = 25 minutes) Exercise Sets Reps Yards Exercise Sets Reps Yards Transit Jumping Jack Series Build-up x 50% 2 30 JJ, SJF, HF, LS (fwd-bkwd.) 4 10 A-Skip Fwd & Bkd 2 20 Hurdle Mobility/Dynamic Flex. Lunge Forward to Backward 1 5ea. Prisoner Squat 1 10 Split Squat Drops 1 5ea. Hurdle Over / Under (R/L) 1 5ea. Squat Thrusts (burpies) 1 15 Knee hug walking 1 5ea. Wide outs 1 5 Piriformis stretch walk 1 5ea. Skip & Scoop 2 30 Hurdle Over / Under (R/L) 1 5ea. Front Scale (in place) 2 5ea. Quad stretch walking 1 5ea. Straight Leg March 1 10 Cradle stretch walking 1 5ea. Supine straight leg high kick 1 5ea. Side Slide w/arm swing (R/L) 1 20 Ab/Ad straight leg raise 1 5ea. Lunge Lateral (groin) 1 5ea. Hip Pops 1 5ea. Squat lateral 1 5ea. Opposite prone & skydivers 1 5ea. Hurdle Trail leg (R/L) 1 5ea. Prone scorpion 1 5ea. Hip flex. / Ext. 1 5ea. Skip & Power Scoop 2 30 Side bends 1 5ea. Groiner 1 5ea. Trunk Twist standing/bent 1 5ea. Leg swing supine alternate 1 5ea. Long arm Swing 1 5ea. L-over single leg 1 5ea. Arm Hugs 1 5ea. Rocker half (split leg) 1 5ea. Neck Clock 1 5ea. Skip & Power Skip 2 30 Giant Arm Circles (fwd-bkwd.) 1 5ea. Skip backward 1 30 Build-up x 100% 2 30 Body Weight Strength - (total time = 20 minutes) Exercise Sets Reps Total Exercise Sets Reps Weighted Push Ups?? 50 Core Strength Ab Circuit 2 10 Pull Ups (OH grip)?? 25 Posterior Chain Single Leg Squat 3 8ea. Leg Bucks 3 15 Standing Broad Jump 3 6 Natural Glute/Ham Raise 3 6 take :20-:30 rest between each

4 rep. MAX EFFORT! Reverse Hyper 3 12 Notes: you should be able to do this entire workout without going into Balance / Stability a gym if you so desire. I.e. use bleachers for your pull ups & SL balance 1 2 ea. :30 as a "bench" for your single leg squats. Use your imagination SL balance w/ hop 2 6 ea. you will need a partner to hold your feet for the Natural Glute/Ham raises Workout C Warm - Up (total time = 20 minutes) Exercise Sets Reps Yards Exercise Sets Reps Yards Cardio Equipment Build-up x 50% 2 30 StairMaster/ Step Mill 1 10 min lev 10+ Skip 1 30 Hurdle Mobility/Dynamic Flex. Lunge Forward 1 5ea. Prisoner Squat 1 10 Lunge Backward 1 5ea. Hurdle Over / Under (R/L) 1 5ea. Thrust frog 1 6 Knee hug walking 1 5ea. Wide outs 1 5 Piriformis stretch walk 1 5ea. Build-up x 75% 2 30 Hurdle Over / Under (R/L) 1 5ea. Inverted reach (walking) 1 5ea. Quad stretch walking 1 5ea. Straight leg march 1 10 Cradle stretch walking 1 5ea. Supine straight leg high kick 1 5ea. Side Slide w/arm swing (R/L) 1 20 Ab/Ad straight leg raise 1 10ea. Lunge Lateral (groin) 1 5ea. Straight leg lifts 1 10ea. Squat lateral 1 5ea. Opposite prone & skydivers 1 5ea. Hurdle Trail leg (R/L) 1 5ea. Prone scorpion 1 5ea. Hip flex. / Ext. 1 5ea. Build-up x 75% 2 30 Side bends 1 5ea. Groiner 1 5ea. Trunk Twist standing/bent 1 5ea. Leg swing supine alternate 1 5ea. Long arm Swing 1 5ea. L-over single leg 1 5ea. Arm Hugs 1 5ea. Rocker half (split leg) 1 5ea. Neck Clock 1 5ea. Build-up x 100% 2 30 Giant Arm Circles (fwd-bkwd.) 1 5ea. Skip backward 1 30 Applied Strength - (total time = 30 minutes) Exercise Sets Reps Weight Exercise Sets Reps > DB Push Press lbs Core Strength 2 Chinees :30

5 DB Bench Press 1 10 M Russian Twists : M+ 3 6 M-H Rotational/Explosive Mvmt. Med Ball Circuit B 2 6 Lat Pull Downs (OH grip) 1 10 M 2 hand swing (r-l) 2 8 M+ 1 hand swing (r-l) 3 6 M-H seated throwing twist (r-l) seated twist (r-l) Front Squats 1 10 L sit-up pass 2 8 L-M torso twist pass 3 6 M jerk throw 4 3 M-H Notes: Balance / Stability med ball circuit should be performed with maximum effort SL balance 1 2 ea. :30 using a 2-4 lb. Med ball SL balance w/ hop 2 6 ea. WORKOUTS: JULY 8 th - 24 th SEMO Softball Workout 1 sets reps weight sets reps weight sets reps weight Complex A 4 5ea. lbs. 5 5ea. lbs. 5 6ea. lbs. Bent Over Row RDL position, pull bar to chest) Hang Power Clean (pull from knees, catch high) Front Squat + Push Press (accelerate from deep squat, press OH) Jump Squat (snug bar deep into back squat position) Good Morning (RDL w/ bar in back squat position) Weighted Push Ups Ab Circuit Workout 2 sets reps weight sets reps weight sets reps weight Complex B 4 5ea. >75 lbs 5 5 >75 lbs 5 6ea. >75 lbs

6 RDL (maintain good posture) Hang Pwr Clean + Frnt Squat + Push Press (3 distinct mvmnts in rapid in succession) Reverse Lunge (alternate legs) (maintain good, upright posture) Pull Ups (weighted if possible) 24 total 24 total 24 total Lying Straight Leg Raises Workout 3 sets reps weight sets reps weight sets reps weight Complex C 4 5ea. >75 lbs 5 5 >75 lbs 5 6ea. >75 lbs Dead Lift (good posture, pull from the floor) Jump Shrug (jump & shrug bar from hng cln position) Hang Clean (full Squat Catch) Push Press (dip, drive, lock out in OH position) Incline DB Bench Press Russian Twists 3 : : : Chinees 3 :30 3 :30 3 :30 Workout 4 sets reps weight sets reps weight sets reps weight Complex D 4 5ea. lbs. 5 5ea. lbs. 5 6ea. lbs. Olympic Jump Squat (drop to full squat, accelerate out of hole) Front Squat (maintain good posture, elbows up) Back Squat & Hold (puase for 5 sec. In hole, drive up) Military Press (press weight OH, maintain good posture)

7 Push Press (dip, drive, lock out in OH position) Squat & Press (full sqt.& press weight OH-no momentum) Close Grip Lat Pull Downs WORKOUTS: JULY 29 th - AUGUST 18 th SEMO Softball session 1 set reps weight set reps weight set reps weight Bar Warm Up x2 5ea. x2 5ea. x2 5ea. Shrug, RDL, Upright Row, Bent Row, OH Press, Back Squat 2 Push Press Front Squat Backward Lunge x3 8ea. x3 8ea. x3 8ea. Shoulder Circuit (5 lb. plates) x2 6ea. x2 8ea. x2 10ea. front raise, side raise, ur row, curl 2 press, OH press, bent raise. Lying Leg Lifts x3 to failure x3 to failure x3 to failure session 2 set reps weight set reps weight set reps weight Bar Warm Up Snatch Grip x2 5ea. x2 5ea. x2 5ea. Shrug, RDL, Upright Row, Bent Row, Bradford Press, OH Shrug, OH Squat Military Press (standing) x3 10 x4 8 x4 8 Push Press VERY FAST!!! x # x # x #

8 Inverted Row x3 to failure x3 to failure x3 to failure UH Grip Pull Ups x3 to failure x3 to failure x3 to failure DB Incline Bench Press x3 10 x3 8 x3 6 Russian Twists x3 :30 x3 :30 x3 :30 session 3 set reps weight set reps weight set reps weight Bar Warm Up x2 5ea. x2 5ea. x2 5ea. Shrug, RDL, Upright Row, Bent Row, OH Press, Back Squat 2 Push Press Back Squat OH Box Step Up x3 8ea. x3 8ea. x3 8ea. Cuban Press (5 lb. Plates) x3 8 x3 8 x3 8 Chinnees x3 :30 x3 :30 x3 :30

Notes for Summer Workout:

Notes for Summer Workout: Every lift should be performed with perfect technique. Not doing so will lead to poor performance and injuries. The maximum rest time between each set should be minutes. You MUST