Softball Specific Physical Training Plan for Tryouts Peak Performance By Marc O. Dagenais

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1 Softball Specific Physical Training Plan for Tryouts Peak Performance By Marc O. Dagenais

2 Published by: M.O. Dagenais & Associates, Inc. Author : Marc O. Dagenais, Softball Peak Performance Coach 154 Charlotte st., Suite C508 Montreal, Quebec, Canada, H2X 4A1 info@softballperformance.com Copyrighted 2008 All rights reserved. These contents may not be shared, forwarded, or transmitted in any form, except for personal use. No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval system without written permission from the author, except for the inclusion of brief quotations in a review. DISCLAIMER Because exercise, nutrition, and food supplements are known to affect people differently depending upon the choices, combinations, intensity, timing, general health, genetics, and effort expended, among other factors over which M.O. Dagenais & Associates, Inc. and SoftballPerformance.com has no control, no guarantee is therefore made as to the outcome or favorable results of any program, product, or information provided herein. User is advised to consult their physician before beginning any function or activity described herein and to obtain such physician s specific approval for the conducting of any activities described herein. In consideration of being provided the materials within, the user of such materials specifically certifies that s/he understands that participation in any function or activity set forth herein involves risks and dangers which could result in serious bodily injury including permanent disability, paralysis, and or death. User understands that such risks and dangers may be caused by their actions or inactions, the action or inaction of others participating in the activity, the condition in which the activity takes place, or the negligence of the releasees, specifically M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and it s agents and employees. With full knowledge, the user fully accepts and assumes all such risks and all responsibility for the losses, injuries, or damages as a result of participation in any activity set forth herein. User further understands and agrees that participation in any activity described herein is at user s own and sole risk. The user hereby releases M.O. Dagenais & Associates, Inc. and SoftballPerformance.com and its agents or employees from any liability, of any kind or nature, resulting from user s use of these materials, programs, or products or participation in any activities described herein.

3 About Your Coach Marc O. Dagenais, MHK, CSCS, ChPC Softball Peak Performance Coach Marc O. Dagenais is a sought-after peak performance coach and an expert at improving performance, developing talent and helping athletes and teams reach their full potential. He works with softball players to help them turn their athletic talent into extraordinary performances and he consults with coaches on how they can get more out of their players, turn their struggling team around or get an edge over their opponents. Marc has an exceptional combination of softball coaching expertise and sports sciences knowledge which a very rare combo in the world of softball. He has intimate knowledge of what it takes to develop and maintain a high level of performance in athletes. Marc has worked with numerous elite amateur, college and professional athletes including hundreds of softball players. He has also been coaching women's competitive fastpitch softball for almost 20 years and has coached at every level of the game from grassroots to the college and the international level. He has served three years as an Assistant Softball Coach at Simon Fraser University in Burnaby, B.C and he presently works and coaches with the Canadian Women s Softball National Team Program. In addition to having an extensive background as a softball coach, trainer, and consultant, Marc has advanced studies in sport sciences (high performance coaching, sports psychology, and strength and conditioning) and numerous high level certifications. Also, in addition to being an expert strength and conditioning specialist and a high-level softball coach, he is also extremely well-versed in the areas of sports psychology, sports nutrition, and injury management. Graduate Studies (doctoral-level) in Education (sports psychology, sports pedagogy), McGill University Masters of Human Kinetics (MHK), (Coaching Sciences), University of British Columbia Bachelor of Sciences, (Physical Education), University of Montreal Diploma in High Performance Coaching, National Coaching Institute - Vancouver, BC CPCA Chartered Professional Coach (ChPC) NSCA Certified Strength and Conditioning Specialist (CSCS) CAN-FIT-PRO / Twist Conditioning Inc. Master Coach (Sports Conditioning Specialist Certification) CWF - Level 1 Weightlifting Coach NCCP Certified Level IV Softball Coach Red Cross First Aid and CPR Instructor CPMDQ Naturotherapist / Kinesiologist CAN-FIT-PRO Personal Trainer Specialist (PTS) and PRO-Trainer

4 Sample Weekly Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Workout #2 Mini- Workout #1 Workout #2 Mini- No workouts Flexibility Flexibility Workout Flexibility Flexibility Workout

5 Softball Workout Program Guidelines Many people don t think it s possible to get fit in a short period of time. While it s always better to workout over a longer period of time if you truly want to maximize your physical potential, it s still possible to make quick gains in strength, power, and speed in a short period of time. It s possible as long as the program is intense and that you work hard the whole time. This softball-specific workout program has been specifically designed for serious softball players who need to get in shape fast right before the season or when the season has already started. With this program, you will be able to improve your speed, power, strength, quickness, agility, and stamina which will translate into performances on the field. A couple of things you need to know: The program is designed to be very light on weekend s as most softball players have games and tournaments. There is only a mini-workout to be performed on Saturday that takes minutes to do. It should not be a problem for you to find time to do it. The program is also designed to require very little equipment. Here is a short list of equipment you need to complete the program: 1. Stability ball 2. Medicine ball 3. A few pairs of dumbbells 4. A few cones (other items can be use as substitutes for cones) Also included are three optional workouts (a bat speed enhancement protocol, a throwing velocity enhancement protocol, and a flexibility workout) that you can integrate into your training regimen if you have the time and the will to do a little more to get even better results. However, they are not mandatory to experience gains in strength, power, and speed. To maximize your gains and prevent fatigue, make sure you get plenty of rest, sleep enough, eat well and drink plenty of water. I have provided you with some bonus softball nutrition tips at the end. Always focus on using proper form on ALL exercises. If you cannot maintain proper form, you have reached momentary muscle failure and you must stop. If you experience any pain, you must stop also. Always select a weight (load) that is challenging enough to allow you to reach momentary muscle failure (point at which you cannot continue lifting with proper form because your muscles are too tired) within the prescribed amount of repetitions. Over time, you will have to increase the load as you become stronger.

6 Dynamic Warm-up / Movement Preparation Instructions: Do each exercise for 15 seconds for a total of 4 minutes. Do before each workout.

Workout #1 Strength/Power Circuit Instructions: Complete 1 set of each exercise one after the other only

Do 10-12 repetitions of each exercise in the circuit unless indicated otherwise.

Repeat circuit Exercise Diagram Instruction Sets, Reps & Tempo DB Squats Jumps Hold DB in your hands Lower

With DBs Hold light DBs in your hands Lower chest Push-up and bring right hand over the head Lower chest

4-7 on each side slow Plyo Lunges Can be done without any weights if too challenging Jump up and switch

elbow up and lower slowly 12 reps slow SB Ball Leg Curls Put both feet on the ball Lift your hips in the

7 Workout #1 Strength/Power Circuit Instructions: Complete 1 set of each exercise one after the other only taking 30 seconds between each exercises. Do repetitions of each exercise in the circuit unless indicated otherwise. Rest 2 minutes after completing the circuit. Repeat circuit Exercise Diagram Instruction Sets, Reps & Tempo DB Squats Jumps Hold DB in your hands Lower yourself into a squat position and jump as high as you can 12 consecutive explosive jumps Open Push-Ups With DBs Hold light DBs in your hands Lower chest Push-up and bring right hand over the head Lower chest and repeat with left hand. Keep alternating. 4-7 on each side slow Plyo Lunges Can be done without any weights if too challenging Jump up and switch legs 6-8 reps per leg (12-16 total) explosive Bent-Over DB Row Keep back straight Pull abdominals in Bring elbow up and lower slowly 12 reps slow SB Ball Leg Curls Put both feet on the ball Lift your hips in the air Roll the ball in and out keeping your hips in the air. 15 reps slow Explosive MB Situps with Russian Twists Holding a medicine ball over head, do a sit-up and brain the med ball down, then come up and go from side to side touching the ground and lower yourself. Repeat. 15 full sit-ups and side touches as fast as you can

Workout #2 Speed, Agility and Quickness Instructions: Complete each drill as fast as possible Sprints 60 feet which is the distance between bases (rest 30 seconds between each sprints) 2 sprints @

8 Workout #2 Speed, Agility and Quickness Instructions: Complete each drill as fast as possible Sprints 60 feet which is the distance between bases (rest 30 seconds between each sprints) 2 75% of your max speed 2 90% of your max speed 6 100% of your max speed Agility and Quickness Drills (rest between each time) Complete 5 times Complete 8 times Complete 8 times Complete 2 sets of 20 seconds** **Jump sideways back and forth over 4-6 cones/hurdles/lines for 20 sec

9 Mini-Workout Instructions: Do only 1 set of each exercise. Don t take much time between each exercise.. 15 explosive jumps 4-7 reps on each side Do for 20 seconds 10 reps per leg 15 repetitions 10 reps per leg Do for 1 minute Do non-stop for 20 seconds 15 repetitions

10 Flexibility Workout Instructions: It should performed at the end of your workouts. Only stretch to a mild point of tension. Breathe deeply and try to relax and loosen-up the muscle. Hold for seconds.

11 Are You Struggling to Achieve Your Full Potential? Is Your Team Underperforming? Does Your Game Need a Boost? If so, visit us at and discover how we can help you boost your game quickly and easily!

Speed, Agility and Quickness Drills

Speed, Agility and Quickness Drills By Marc O. Dagenais Published by: M.O. Dagenais & Associates, Inc. Author : Marc O. Dagenais, Softball Peak Performance Coach 154 Charlotte st., Suite C508 Montreal,