General Strength Workouts for Nov. 5th-9th
Workouts Monday, Wednesday, Friday
Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Sunday, November 4, 2007
Monday, October 22, 2007
Week 8 Workouts
General Strength Workouts for Oct. 22 thru Oct. 26
Workouts Monday, Wednesday, Friday
Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
Workouts Monday, Wednesday, Friday
Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
Sunday, October 14, 2007
Week 7 Workouts
General Strength Workouts for Oct. 15 thru Oct. 19
Workouts Monday, Wednesday, Friday
Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Three minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Three minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
Workouts Monday, Wednesday, Friday
Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Three minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Three minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
Sunday, October 7, 2007
Week 6 Workouts
General Strength Workouts for Oct. 8 thru Oct. 12
Workouts Monday, Wednesday, Friday
Set One:
Jog 5 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Workouts Monday, Wednesday, Friday
Set One:
Jog 5 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 1 minute. Do this for three sets at 1 minute.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Sunday, September 30, 2007
Workouts: October 1-5 Week 5
General Strength Workouts for Oct. 1 thru Oct. 5
Workouts Monday, Wednesday, Friday
Set One:
Jog 5 minutes
Stretch 5 minutes
12 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
10 Supermans
30 Crunches
Stretch 5 minutes
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Workouts Monday, Wednesday, Friday
Set One:
Jog 5 minutes
Stretch 5 minutes
12 Body Squats (Parallel)
12 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
12 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 6 minutes
12 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds.
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
10 Supermans
30 Crunches
Stretch 5 minutes
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Wednesday, September 26, 2007
What is Your Role?
Strength"Almighty Father, may our athletes and coaches be strong in You and in the strength of Your might..."
-- Ephesians 6:10
What's Your Role? Wednesday, September 26th, 2007 READY: "The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ." -1 Corinthians 12:12 SET: Why is it that we place so much emphasis on the role we have been given on a team. We wrap our identity--how we see ourselves--in the role we play. For example: A non-starter might think, "I'm not on the field. I have no role. I'm just a benchwarmer." They could think that by not starting they are "not good enough." And this attitude could easily carry over to other areas of their life. If you are a reserve, where are you mentally during a game? Are you ready to go in at anytime, and do you know what is going on? Or are you sulking around, irritated that you aren't getting playing time? On the other side, starters might carry an "I'm better than you" attitude. Let me tell you what. Pride stinks. The Bible warns not to think of yourself more highly than you ought "lest you fall." Is it all about you? Is your mindset that if you don't get it done, it won't happen? Evaluate yourself: What attitudes are you bringing to the team? The attitudes we carry in our hearts do come out in some way--either out of our mouths or through our actions towards others. How do you think your teammates would rate your attitude? Is your attitude benefiting the team as a whole? Does your attitude on and off the field bring a smile to God's face? (Yes, God smiles!) As the saying goes, "There is no 'I' in team." On a true team, each person uses his or her specific gifts and talents to add to the whole. Everyone has a part to play. Who by themselves could take on a whole team and win? First Corinthians 12:18-22 from the Message sums it up: "I want you to think about how all this makes you more significant, not less. A body isn't just a single part blown up into something huge. It's all the different-but-similar parts arranged and functioning together. If Foot said, 'I'm not elegant like Hand, embellished with rings; I guess I don't belong to this body,' would that make it so? If Ear said, 'I'm not beautiful like Eye, limpid and expressive; I don't deserve a place on the head,' would you want to remove it from the body? If the body was all eye, how could it hear? If all ear, how could it smell? As it is, we see that God has carefully placed each part of the body right where he wanted it. Continued: "But I also want you to think about how this keeps your significance from getting blown up into self-importance. For no matter how significant you are, it is only because of what you are a part of. An enormous eye or a gigantic hand wouldn't be a body, but a monster. What we have is one body with many parts, each its proper size and in its proper place. No part is important on its own. Can you imagine Eye telling Hand, 'Get lost; I don't need you'? Or, Head telling Foot, 'You're fired; your job has been phased out'? As a matter of fact, in practice it works the other way--the 'lower' the part, the more basic, and therefore necessary. You can live without an eye, for instance, but not without a stomach." Whatever role you play on the team, set out to live out that role with all your heart, all your mind and all your strength--exemplify what it means to be the best at what you have been given to do. That will result in a personal VICTORY and will bring a smile to God's face! GO: 1. What attitudes are you bringing to your team?2. How do you think your teammates would rate your attitude?3. Is your attitude benefiting the team as a whole? WORKOUT: Proverbs 4:23Luke 6:451 Corinthians 12:12-27
-- Ephesians 6:10
What's Your Role? Wednesday, September 26th, 2007 READY: "The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ." -1 Corinthians 12:12 SET: Why is it that we place so much emphasis on the role we have been given on a team. We wrap our identity--how we see ourselves--in the role we play. For example: A non-starter might think, "I'm not on the field. I have no role. I'm just a benchwarmer." They could think that by not starting they are "not good enough." And this attitude could easily carry over to other areas of their life. If you are a reserve, where are you mentally during a game? Are you ready to go in at anytime, and do you know what is going on? Or are you sulking around, irritated that you aren't getting playing time? On the other side, starters might carry an "I'm better than you" attitude. Let me tell you what. Pride stinks. The Bible warns not to think of yourself more highly than you ought "lest you fall." Is it all about you? Is your mindset that if you don't get it done, it won't happen? Evaluate yourself: What attitudes are you bringing to the team? The attitudes we carry in our hearts do come out in some way--either out of our mouths or through our actions towards others. How do you think your teammates would rate your attitude? Is your attitude benefiting the team as a whole? Does your attitude on and off the field bring a smile to God's face? (Yes, God smiles!) As the saying goes, "There is no 'I' in team." On a true team, each person uses his or her specific gifts and talents to add to the whole. Everyone has a part to play. Who by themselves could take on a whole team and win? First Corinthians 12:18-22 from the Message sums it up: "I want you to think about how all this makes you more significant, not less. A body isn't just a single part blown up into something huge. It's all the different-but-similar parts arranged and functioning together. If Foot said, 'I'm not elegant like Hand, embellished with rings; I guess I don't belong to this body,' would that make it so? If Ear said, 'I'm not beautiful like Eye, limpid and expressive; I don't deserve a place on the head,' would you want to remove it from the body? If the body was all eye, how could it hear? If all ear, how could it smell? As it is, we see that God has carefully placed each part of the body right where he wanted it. Continued: "But I also want you to think about how this keeps your significance from getting blown up into self-importance. For no matter how significant you are, it is only because of what you are a part of. An enormous eye or a gigantic hand wouldn't be a body, but a monster. What we have is one body with many parts, each its proper size and in its proper place. No part is important on its own. Can you imagine Eye telling Hand, 'Get lost; I don't need you'? Or, Head telling Foot, 'You're fired; your job has been phased out'? As a matter of fact, in practice it works the other way--the 'lower' the part, the more basic, and therefore necessary. You can live without an eye, for instance, but not without a stomach." Whatever role you play on the team, set out to live out that role with all your heart, all your mind and all your strength--exemplify what it means to be the best at what you have been given to do. That will result in a personal VICTORY and will bring a smile to God's face! GO: 1. What attitudes are you bringing to your team?2. How do you think your teammates would rate your attitude?3. Is your attitude benefiting the team as a whole? WORKOUT: Proverbs 4:23Luke 6:451 Corinthians 12:12-27
Sunday, September 16, 2007
General Strength Workouts for Sept. 17-Sept.21
General Strength Workouts for Sept. 17 thru Sept. 21
Workouts Monday, Wednesday, Friday
Set One:
Jog 5 minutes
Stretch 5 minutes
10 Body Squats (Parallel)
10 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
10 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 4 minutes
10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
10 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
10 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds. (This is new-call with questions)
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
10 Supermans
30 Crunches
Stretch 5 minutes
I have not heard anything so I am sure that everyone knows what they are supposed to be doing. I have heard some good things about some of you that are working out. I hope all is true for everyone. With the weather getting cooler, it should make for some nice workouts and even better off days throwing and hitting. Remember to call or email for anything.
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Workouts Monday, Wednesday, Friday
Set One:
Jog 5 minutes
Stretch 5 minutes
10 Body Squats (Parallel)
10 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
10 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 4 minutes
10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
10 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
10 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds. (This is new-call with questions)
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 5 minutes
10 Supermans
30 Crunches
Stretch 5 minutes
I have not heard anything so I am sure that everyone knows what they are supposed to be doing. I have heard some good things about some of you that are working out. I hope all is true for everyone. With the weather getting cooler, it should make for some nice workouts and even better off days throwing and hitting. Remember to call or email for anything.
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Thursday, September 6, 2007
Workouts for Sept. 10 - 14
General Strength Workouts for Sept. 10 thru Sept. 14
Workouts Monday, Wednesday, Friday
Set One:
Jog 4 minutes
Stretch 5 minutes
10 Body Squats (Parallel)
10 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
10 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 3 minutes
10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
10 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
10 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds. (This is new-call with questions)
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 4 minutes
10 Supermans
30 Crunches
Stretch 5 minutes
I know that some of you are probably getting a little sore, but hang in there. The first three weeks are our building phase and are very crucial. If you cheat, you will pay for it in the long run. Keep working hard and let me know if you have any questions.
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Workouts Monday, Wednesday, Friday
Set One:
Jog 4 minutes
Stretch 5 minutes
10 Body Squats (Parallel)
10 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
10 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 3 minutes
10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
10 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
10 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds. (This is new-call with questions)
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 4 minutes
10 Supermans
30 Crunches
Stretch 5 minutes
I know that some of you are probably getting a little sore, but hang in there. The first three weeks are our building phase and are very crucial. If you cheat, you will pay for it in the long run. Keep working hard and let me know if you have any questions.
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)
Sunday, August 26, 2007
Off Season Softball Workouts 9/3 - 9/7
General Strength Workouts for Sept. 3 thru Sept. 7
Workouts Monday, Wednesday, Friday
Set One:
Jog 4 minutes
Stretch 5 minutes
10 Body Squats (Parallel)
10 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
10 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches
Two minutes rest (Hydrate)
Set Two:
Jog 3 minutes
10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
10 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
10 Dips
10 Super Mans
30 Crunches
Two minutes rest (Hydrate)
Set Three:
Jog 4 minutes
30 Crunches
Stretch 5 minutes
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)These workouts can be done individually or with a teammate, however, they must be done.
Monday, July 30, 2007
Physicals Scheduled for Cavaliers Saturday
You MUST be here if you plan to play any sport in the 2007-2008 school year for Calvary. Physical exams for all Calvary athletes in grades 9-12 are scheduled for Saturday, Aug. 4, at the Portico Medical Building. These exams are mandated by the Louisiana High School Athletic Association and are free to all Calvary students who show up Saturday. Exams for female athletes will be at 9 a.m. and the boys' exams will begin at approximately 10 a.m. Those who do not show up for the required physicals on this date must pay for their own physical exam before participating in any LHSAA sanctioned sport.
Friday, July 27, 2007
The Summer Review and Reminders
Hey Team,
Just wanted to say once again what a pleasure it is to coach a group that has the heart of a champion. Congrats on a 12-2-3 summer season!!! All of you contributed in some way or another this summer. We had such a diverse group...2 incoming 8th graders, 3 incoming freshman, 5 incoming sophomores, 2 juniors, and 6 seniors. You all have such tremendous potential, but there is so much work to be done before our first game in February. Thanks to Coach Mel, Coach Miller, and Coach Scott for you dedication to the program and success of the Lady Cavs. It is important that you check this site for regular updates. I will begin posting your On Your Own (OYO's) workouts starting the Tuesday following Labor Day. I will not be there to monitor you, but the success of our team depends on your dedication to getting better as an individual. Also, make sure that your parents are on board with our fundraising efforts as well as yourselves. This will help us to continue the success that we have already experienced. If you ever have any questions, you can post comments on this site or email/call me. Have a great rest of the summer and I hope to see you all soon.
Coach Hebert
Thursday, July 26, 2007
Proper Mental Preparation
Shelia Douty's(Former Olympic Softball Player) Keys to successful game preparation
Tip #1: Begin to mentally prepare yourself the night before a game."Game preparation is like a ritual to me and I feel it is definitely a factor in how well I perform in a game. I like to visualize the night before as I drift off to sleep. I picture myself at the plate hitting all types of pitches, perfectly."
Tip #2: Prior to leaving for the field, begin relaxing and visualizing, mentally preparing for competition."About an hour and a half to two hours before we leave for a game I start to get ready. I try to be fully dressed and ready to go at least 45 minutes before the departure time. At this time, I find myself a quiet place to lie down and visualize. I visualize hitting, fielding, what the field looks like, the crowd. I do relaxation breathing exercises."
Tip #3: Begin to focus and take things seriously once you're at the competition site."When we get to the field I am serious. I don't joke around much before or during a game as my concentration is too focused."
Tip #4: Get a good warm-up in."My preparation at the field is usually just for warming up. I jog, stretch,do a few agility's and sprints, throw a few balls, field a few grounders, and spend some time on the tee warming up."
Tip #5: Right before game-time, visualize situations and scout the competition."The last thing I do is to visualize different pitches and "dry swing" for each one. I also try to watch the other pitcher warming up so I know what she is like on that given day. Because of the way things are setup at certain tournaments, this is not always possible. At the very least I watch enough to pick up her release points on different pitches."
Tip #1: Begin to mentally prepare yourself the night before a game."Game preparation is like a ritual to me and I feel it is definitely a factor in how well I perform in a game. I like to visualize the night before as I drift off to sleep. I picture myself at the plate hitting all types of pitches, perfectly."
Tip #2: Prior to leaving for the field, begin relaxing and visualizing, mentally preparing for competition."About an hour and a half to two hours before we leave for a game I start to get ready. I try to be fully dressed and ready to go at least 45 minutes before the departure time. At this time, I find myself a quiet place to lie down and visualize. I visualize hitting, fielding, what the field looks like, the crowd. I do relaxation breathing exercises."
Tip #3: Begin to focus and take things seriously once you're at the competition site."When we get to the field I am serious. I don't joke around much before or during a game as my concentration is too focused."
Tip #4: Get a good warm-up in."My preparation at the field is usually just for warming up. I jog, stretch,do a few agility's and sprints, throw a few balls, field a few grounders, and spend some time on the tee warming up."
Tip #5: Right before game-time, visualize situations and scout the competition."The last thing I do is to visualize different pitches and "dry swing" for each one. I also try to watch the other pitcher warming up so I know what she is like on that given day. Because of the way things are setup at certain tournaments, this is not always possible. At the very least I watch enough to pick up her release points on different pitches."
Wednesday, July 25, 2007
Thoughts From Coach
Hey gang,
As I anxiously await the time to take my securities exam, which I have been studying for all summer, I can not help but think about overcoming adversity. We have all had our fair share of tough times, some even last night. We have all had to decide whether we were going to dig down deep or throw in the towel. Last night you guys showed me something that should make all coaches proud, you showed me that you are over comers, 'victors'. God calls us to give our all, all the time. When you do that, as an athlete or as an individual, special things will happen. I want ya'll to know that I am very proud of the way you honor God by supporting one another, sacrificing, and by the way you win or lose....or tie. You showed me class and heart last night and those are two things that God will honor all the time. Keep pushing, working hard, growing as a team and glorifying Him. See you all Thursday at 5:30pm.
As I anxiously await the time to take my securities exam, which I have been studying for all summer, I can not help but think about overcoming adversity. We have all had our fair share of tough times, some even last night. We have all had to decide whether we were going to dig down deep or throw in the towel. Last night you guys showed me something that should make all coaches proud, you showed me that you are over comers, 'victors'. God calls us to give our all, all the time. When you do that, as an athlete or as an individual, special things will happen. I want ya'll to know that I am very proud of the way you honor God by supporting one another, sacrificing, and by the way you win or lose....or tie. You showed me class and heart last night and those are two things that God will honor all the time. Keep pushing, working hard, growing as a team and glorifying Him. See you all Thursday at 5:30pm.
Monday, July 23, 2007
REMINDER OF TODAY'S GAME
Just wanted to remind everyone of our game today at 5pm vs. Loyola. You all need to be there at 4pm to get some cuts in the cage. Be there on time because I want us to have some time to get a few grounders and flys in the field. We will take cuts for 20 min., warm up for 20 min., and then take infield/outfield. If you have any questions about the rest of the week, see our schedule below.
Saturday, July 21, 2007
Review of Bats
As you all know, our supply of bats has run thin at Calvary. If any of you are in the neighborhood of buying a new piece of lumber, or aluminum these days, then here are some reviews to help you make your choice:
Fastpitch Softball Bat Reviews
1. Anderson Rocket Tech Fastpitch Bat at Click Here score = 10
2. Worth Mayhem Fastpitch Composite Bat at Click Here score = 9.95
3. 2007 Miken Fastpitch Bats NRG 500 Series Softball Bat Click Here Score = 9.
4. 2006 Rawlings Liquid Metal Plasma Bat - Multi-Wall Click Here score = 9.85
5 tied. Limited Edition Worth Quad OC Fastpitch Bat at Click Here score = 9.8
5 tied. DeMarini Softball Bats F2 Bat - BLEM at Click Here Score = 9.8
Fastpitch Softball Bat Reviews
1. Anderson Rocket Tech Fastpitch Bat at Click Here score = 10
2. Worth Mayhem Fastpitch Composite Bat at Click Here score = 9.95
3. 2007 Miken Fastpitch Bats NRG 500 Series Softball Bat Click Here Score = 9.
4. 2006 Rawlings Liquid Metal Plasma Bat - Multi-Wall Click Here score = 9.85
5 tied. Limited Edition Worth Quad OC Fastpitch Bat at Click Here score = 9.8
5 tied. DeMarini Softball Bats F2 Bat - BLEM at Click Here Score = 9.8
Wednesday, July 18, 2007
Five Things Coaches Don't Want to Hear
Do you want to be the type of player coaches want on their team? Coaches want more than just physical skill; they want personalities conducive to a team environment.
Below are five attitudes to avoid during your softball career. If you notice you're guilty of any of them, now is the time to make adjustments so you can make a more positive impact on your team and your coach.
"I can't"
The "I can't" attitude gets old very fast. If you insist that you "can't" do something, why should your coach keep you on the team? Keep in mind the body does what the mind tells it to. So if you say to yourself, "I can't do this," how is your body ever going to follow through on the things you want it to?
"I forgot"
I am baffled by how often players say, "I forgot my shoes" or "I forgot my socks." Be responsible. You know when practices and games are scheduled. It's not as if these events are sprung on you at the last minute. Be prepared.
Don't just rely on your parents to make sure you have everything you need. This is not their team, this is not their practice and this is not their softball season. It's yours.
Too much talk
When your coach is talking, your focus needs to be on your coach. It is very rude and disrespectful -- not only to your coach, but to your entire team -- if you talk while your coach is talking. You may be wondering why the coach repeats the same thing over and over, but if you're paying attention and the coach knows his/her message is getting through, then they may not need to go over things again and again.
Making excuses
Get the job done and don't let excuses get in the way. The other team is playing on the same field as you, with the same umpires and under the same weather conditions. Don't blame these things for your bad performance.
Instead of making excuses, focus all of your effort and energy on playing your best --despite the conditions. It's tough to get the job done anyway, so don't waste any of your energy or focus on grumbling, when you need all your energy to make the plays that need to be made.
"Why is she playing?"
You may not always agree with your coach's decisions, but questioning his or her choices in front of your teammates does NOT help the team. Asking why a certain player is playing does not show confidence in their ability and does not help team unity. It's important that everything you say and do helps every player on the team do their best.
Remember, softball is a team sport. With every action, you're either helping your team get closer to its goals or keeping it further away from its objective. If you have serious questions about your coach's decisions, you need to set up a time to talk to your coach individually.
Coaches like team players with positive attitudes. Do a self check and notice if you hear yourself saying any of the things mentioned above. If so, see how you can change and become a player coaches love to have on their team.
Below are five attitudes to avoid during your softball career. If you notice you're guilty of any of them, now is the time to make adjustments so you can make a more positive impact on your team and your coach.
"I can't"
The "I can't" attitude gets old very fast. If you insist that you "can't" do something, why should your coach keep you on the team? Keep in mind the body does what the mind tells it to. So if you say to yourself, "I can't do this," how is your body ever going to follow through on the things you want it to?
"I forgot"
I am baffled by how often players say, "I forgot my shoes" or "I forgot my socks." Be responsible. You know when practices and games are scheduled. It's not as if these events are sprung on you at the last minute. Be prepared.
Don't just rely on your parents to make sure you have everything you need. This is not their team, this is not their practice and this is not their softball season. It's yours.
Too much talk
When your coach is talking, your focus needs to be on your coach. It is very rude and disrespectful -- not only to your coach, but to your entire team -- if you talk while your coach is talking. You may be wondering why the coach repeats the same thing over and over, but if you're paying attention and the coach knows his/her message is getting through, then they may not need to go over things again and again.
Making excuses
Get the job done and don't let excuses get in the way. The other team is playing on the same field as you, with the same umpires and under the same weather conditions. Don't blame these things for your bad performance.
Instead of making excuses, focus all of your effort and energy on playing your best --despite the conditions. It's tough to get the job done anyway, so don't waste any of your energy or focus on grumbling, when you need all your energy to make the plays that need to be made.
"Why is she playing?"
You may not always agree with your coach's decisions, but questioning his or her choices in front of your teammates does NOT help the team. Asking why a certain player is playing does not show confidence in their ability and does not help team unity. It's important that everything you say and do helps every player on the team do their best.
Remember, softball is a team sport. With every action, you're either helping your team get closer to its goals or keeping it further away from its objective. If you have serious questions about your coach's decisions, you need to set up a time to talk to your coach individually.
Coaches like team players with positive attitudes. Do a self check and notice if you hear yourself saying any of the things mentioned above. If so, see how you can change and become a player coaches love to have on their team.
Updated Summer Schedule
Here is our schedule as of today for the rest of the summer:
Thursday, July19
6:30 Calvary vs. Woodlawn (Be there at 5:15 to hit in cage)
Monday, July 23
5:00 Calvary vs. Loyola
Tuesday, July 24
6:30 Calvary vs. Woodlawn
8:00 Calvary vs. Evangel
Thursday, July 26
6:30 Calvary vs. Stanley
8:00 Calvary vs. Byrd
Thursday, July19
6:30 Calvary vs. Woodlawn (Be there at 5:15 to hit in cage)
Monday, July 23
5:00 Calvary vs. Loyola
Tuesday, July 24
6:30 Calvary vs. Woodlawn
8:00 Calvary vs. Evangel
Thursday, July 26
6:30 Calvary vs. Stanley
8:00 Calvary vs. Byrd
Welcome to our new site!!!!
Hey Team,
I am designing this site so that we can keep in constant communication, display practice/game schedules, display training workouts, and many other things that will help us in-season and in the off-season. It is still under construction right now but I will post more as soon as I can get the information to you. Enjoy!
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