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 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)

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.

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.

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

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."

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.