Softball Post-Game Recovery (after 12-24-Hours)
Foam rolling
Soft Tissue x :60 seconds each: Feet, Lats (under armpits), Quads, Inner thighs, T-Spine
Mobility/Movement:
Posterior Shoulder/Hip
Thread Needle
Thread Needle + Hold
Elbow to Wrists
Bear Transitions
6-Mos Hold + Crawling & Hand Lifts
Groin Stretch (saddle pose)--hand walk side to side
Adductor Rocking
Posterior Shoulder Capsule Stretch/Side
Wrist Rocking
Bird Dog + Reaches (alternating)
Posterior Hip Slide
Range of Motion:
2 x 20 Shoulder CARS (standing use softball in hands)—back of hands start together in front of the body and palms toward each other overhead
- 3 x 5 Shoulder/Scap ROM (lying on back, head on floor)
- 3 x 5 Hip ROM---knee raises, and leg wrap arounds
- 1 x 10 Upperback ROM—slide hands through, butt on heels
Conditioning
- Work up to sprint speed. Start at 3 x 20 yard accelerations at 50%, 1 min recovery walk back
- Then 3 x 20 yard accelerations at 75%, 1 min walk back
- 2 x 20 yard accelerations at 100%, 1 min walk back
Cool Down
- Breathing Exercises (kneeling, hips stacked under ribs) x 10 (focus on breathing out into fingertips all the way around the abdomen
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