| 2011-2012 Softball Training |
SOFTBALL University
Getting Your Black Belt in Softball ?
Softball players now have the chance to improve overall power, quickness, agility, and speed.
Since 2003 Fastball USA has been doing an Explosive Training Class designed for baseball players.
The results have have been incredible. The results include having a direct impact on power/speed in all phases of the game including hitting,pitching,defense.
Here are a few things to consider:
Explosive:
In the sport of softball "cardio" is not a requirement.
The entire game of softball is played inside of 16 seconds.
Most of the game is played inside of 5 seconds or less.
So why would you train your players to move slower by doing long distance running and long lasting exercises ?
Explosive means by definition "able or likely to shatter violently or bust apart"
Or a Sudden violent movement in this case.
How long does it take to go through your pitching motion ? 2 seconds or less ?
How long does it take to swing a bat ? 1 second or less ?
How long does it take for the average softball player to run to first base ? Less than 5 seconds ?
Therefore how quick must an infielder be able to field, throw, catch to get someone out? Less than 5 seconds?
When a ball is hit five feet to your left how much time do you have to get there?
How much time does an outfielder have to get the ball back into the infield ?
All of this says.......Quick and Explosive.
But.......
Most of the baseball and softball world is still stuck on recruiting the wrong muscle patterns.
They are recruiting the slow muscles not the fast.
What muscles are you recruiting to run a long distance? For example jogging a mile or running on a treadmill?
Your body is simply trying to survive the experience. The muscle pattern is slow moving to survive the cardio activity.
How?
Long Distance Running
Exercises that exceed 12 seconds takes you into "Cardio" Softball is NOT cardio.
Pitching coaches spend a lot of time trying to get their pitcher to move fast and explode.
The problem is often the student is exploding as much as she can. She is simply not used to moving her body as fast as possible because she is not trained that way.
If all of your activies include moving slowly or mostly cardio, than your not going to explode anymore during your swing or pitching motion. Your body will remember what it's used to doing which is moving slowly.
It is natural for us as humans to conserve energy and move slow. If your used to moving "explosively than it would be easier when you try to do it in yours skills or pitching, hitting, fielding, running.
Black Belt Training For Softball is Explosive:
Training is Done ( 12 Seconds or Less) All The time moving as Fast as possible
We are NEVER, EVER, Out of Breath when we do an exercise
Why? If we are out of breath than we can't and won't move as fast as possible.
We are a different kind of tired when our workouts are done. We are tired from exploding several times per training session.
Softball players are not out of breath while playing.
It is an explosion followed by a rest: Just ask any softball pitcher!
They pitch then they rest for 10 seconds or so. Then they pitch again.
The training should closely resemble what you do in a game.
Explode then rest. Explode then rest.
A defensive player can go the entire game without having a ball hit to them.
All of sudden in the fifth inning a ball is hit 5 feet to the left and we have to explode quickly to make the play.
What we measure we improve:
Training Consist of Objective Measurements during our workouts:
This means for example how many reps can you do inside of 7 seconds?
We track, record, and re-measure.
We use this to set goals and to track progress or a lack of progress.
We use this to make sure our students are always firing 100% quickness all the time
The process of Measurments include:
Agility/Quickness
Core Strength and quickness
Not core like you see on TV. Core meaning moving in the same range of motion required for Softball.
This means rotational. This means linear. Rotation Power and quickness is crucial for softball.
Also Includes:
Strength (Not get into a weight room strength but overall total body strength.
For example can you manuever your body weight.
How do you do in our strength tests?
Strength for softball should include total body strength from head to toe. Not just core. Not just arms. Not just back, and not just legs.
Balance of Strength:
For example strengthening for balance encourages you to balance your strength from left to right and front to back.
A right handed person is very right side dominate and strong. By improving strength on the opposite side it makes for better power and eliminates some of the possibility of injury.
Speed:
Run Faster, Move quicker, jump higher
This takes strength and teaching your body How to move.
In addition to the training done at Fastball USA we will also be giving you at Home exercises:
Make no mistake about it:
Black Belt Training is Challenging
Black Belt Training is Hard
Black Belt Training is Fun (The measurements make it like video games for workouts)
Black Belt Training is Rewarding (See the progress)
All Students are required to have a notebook and pen at all sessions.
They will record scores on everything from warm up's to workouts.
Strength Sessions include moving total body weight:
Fastball uses an unconventional method that includes total body strength along with measurements that will be recorded for speed.
Rope Training
Chains for Rotational Core Training Using our Torso Burner Chains
Handled med ball rotational training in various directions
Angled Plyo boxes working lateral movements for leg strength
Plyo Box for leg strength
Gymnastic Rings for stability and strength
Med Ball Throws for Core/Explosive and Rotational Training
Warm Up's that include agility training with hurdles, ladders, cones
Elastic Tubing Exercises specifcally for hitters and pitchers
Stability Ball Workouts for strength and core
Stop Watched Training Measuring reps in almost every exercise
Proper technique to avoid injury
Pulling Tires, Pushing Tires
Pushing Sleds For Strength
Plus Arm Strengthening Segment:
This includes Elastic Tubing exercises for throwing
Weighted Ball arm care exercises
Entire Arm Strengthening routine that can be done with just your glove
Daily Homework Routines:
Simple drills to do at home
These will be required to be done everyday
Black Belt Training For Softball Begins This November:
Black Belt Session I:
Nov,Dec,Jan,Feb
Train up to 2x per week
Un-Limited Training Special: $500.00 (normally $600.00)
Black Belt Session II:
Jan,Feb,March $399.00 (normally $499.00)
Un-Limited Sessions
Sessions will be held on Wednesdays 5pm and Saturdays at 1pm
Session I November 9th through Feb 25th
Session II January 7th through March 24th
Those who register by October 1st will qualify for the above pricing
Register Here:
More Info:
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