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History of Sports Memorabilia
The other day I was cataloguing three boxes of baseball cards
for a friend of mine and I began to think about how this entire
card collecting and sports memorabilia phenomenon began. If you
are a closet fan (as I am) of shows on television that...
Is Baseball Gear Any Safer Today?
Baseball is at 150 years old, one of the most popular spectator sports in the United States. How have such conditions like technology, economic resources, a need for higher standards for safety and protection, make the basic baseball gear better? ...
Listen, Can You Hear the Crack of the Bat?
Listen Can You Hear the Crack of the Bat? The other day, as I watched my aughter take batting practice from her new batting coach, my eyes shifted to another batter that was being coached by another teacher. Her swings were slow, the ball was...
My Daughter - My Inspiration
My Daughter - My Inspiration My daughter Manteee (Samantha) has shown me a path that I like traveling. She has been and will continue to be an inspiration in my life. Her fearless nature and competitive qualities have swelled my heart. I am so...
My Top Ten Favorite Baseball Movies
My Top Ten Favorite Baseball Movies
My top ten baseball movies consist of five movies on the list. There have been many movies with a baseball theme that I have liked, but there are only five I have loved. I will get to them soon.
Some of the...
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Strength Training Develops Solid Softball Players
Lynn VanDyke delivers a strength training article for any athlete, but specifically geared towards softball and baseball players. It provides general guidelines and sample exercises for sport specific situations.
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 SquatsHams & Glutes- Lunges, Explosive Lunges, Bridge on BallHip Adductors/Abductors- Lying Side Leg Raises, Ball SqueezeObliques- Oblique Crunch on BallRectus Abdominis- Ball Crunch, 180 Ball CrunchErector Spinae- Plank PoseDeltoids- Shoulder Press, Military PressPectoralis Major- Chest Fly, Chest Press, Push upsLatissimus Dorsi- Bent Over Row, Reverse FlyTriceps- Overhead Extensions, Skull crushersBiceps- Bicep Curl, Hammer CurlA 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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