SOFTBALL

CHANGE OF DIRECTION: 
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

POWER: 
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)

STRENGTH: 
Free Squat
WARM UPS: 5, 3 (60,75%)
WORK SETS: 2,2,2 (85-90, 90-93, 96-100% Of Your Max) (3-4 Min Clock)

ASSISTANCE WORK: 
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)

CONDITIONING: 
Stadium Stair Sprints - Try To Find A Section OR A Hill That Takes You At Least 10 Seconds To Finish
* 60 Second Clock - 10 Sets *

POST ALL WEIGHTS AND CONDITIONING TIMES TO COMMENTS