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.