Softball
Anna Woods

Post-Game Pitching Recovery

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

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Softball
Anna Woods

Softball: In-Season Strength & Conditioning

Scroll down –> For a simple 30-min or less workout to do in-season for softball strength & conditioning. Complete this workout 2 days a week. Equipment Needed: Heavy dumbbells or barbell Time: 20-30 minutes Focus: Maximal strength, Maximal Speed Athletes lose maximal strength within 30 days of stopping heavy lifting, Athletes

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Softball
Anna Woods

Strength & Conditioning for 10-12U Softball

Band & Crab Walk What You Need: 1 Band, 2 Girls How: 1 Girl sits and 1 stands. The girl with the handles sits on the floor, legs out front. The other girl stands facing her holding 2 hands onto the middle of the band. On go, the girl sitting

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Softball
Anna Woods

30-Min Softball Mobility/Conditioning WO

From warm-up to sprints, a quick workout template to follow Click below to print off your workout template. Softball Stations (click above to get a printable version) Active Stretching: • T-Spine Hold x :10 seconds + 10 rotations • Adductor Hold x :10 seconds + 10 rotations • Hip Flexor Hold x :10

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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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Events
Anna Woods

Catcher’s Clinic

Dates: Tuesday’s in January 10, 17, 24 Times: 6-6:45 pm–a 45-minute class Ages: 9+ years Different packages:  Description: This will be a 3-week class that covers the main workouts found in the Catcher e-book. You will learn the correct technique for lifts and exercises that will directly help you behind the

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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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