Softball
Anna Woods

Softball Off-Season S&C-Part 2

How to Program When Your Athletes Lift at School During the Day Q: “Coach, when the  girls are lifting during the day in class, what are things we as coaches should be doing or not doing during our after-school conditioning workouts?”  A: Great question! I try to work opposite muscle

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Softball
Anna Woods

Attention Softball Pitchers! Part 3: Stability

After creating increased mobility and range of motion (ROM) in the ankle/foot– we want to next create stiffness and strength in the leg.  We do this with getting a “feel” for how the take-off position should feel by holding this position, then rocking back into the start of the motion,

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Softball
Anna Woods

Attention Softball Pitchers! Part 2: ROM

Another common struggle with getting full-foot activation on the take-off of a pitch, is ankle mobility.  If the ankle is stiff the athlete won’t be able push off as effectively, therefore reducing power and velocity.  One way to gain mobility in the foot is to use the toe splays and

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Softball
Anna Woods

Attention Pitchers! Part 1: Mobility

https://youtu.be/NgIiTumN0yw Spending 5-10 minutes to foam roll at the beginning and end of a pitching session is important for short-term mobility during the pitching session. It also helps increase blood flow to the areas we will be using.  PLUS, it just plain feels good most days… It is great as

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Softball
Anna Woods

Attention Softball Pitchers!

“Big toe” for push-off Are you a pitcher who wants to get more out of their leg drive off the rubber?  Do you want more explosive force through your pitching motion? It can sometimes come down to 1 simple little change.     ——THE BIG TOE ALIGNMENT—– Coaches of many sports

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Softball
Anna Woods

Top Medicine Ball Drills for Power in Softball

Drill 1: 2-Foot Slam Athlete comes up on her toes raising the medicine ball overhead, she lifts her feet up off the floor and lands in a squat as she slams the ball into the floor using her hips and arms simultaneously.  She should land whole foot on the floor

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Softball
Anna Woods

Off-Season Work with Autum

https://youtu.be/1Y3edBHX0rM Med Ball Heaves In this drill, she has only completed 1-2 other times in the past year I’m working/looking for a few things. I like this drill because it helps her learn how to hinge her hips like a deadlift and power her hips through the middle like a

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