SOFTBALL

CHANGE OF DIRECTION: 
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 2 Just You Only
- Last 6 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 - 35#, 40#, 45#, 45-50#)
(Returners - 50#, 55#, 60#, 60-65#)

STRENGTH: 
Free Squat
WARM UPS: 4, 2 (70, 80%)
WORK SETS: 2,1,1 (90%, 93-96%, 96-100% Of Your Max) (3-4 Min Clock)

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

POST ALL WEIGHTS TO COMMENTS