**edit...I posted this in the wrong forum***
Our whole program from LL to HS basically started from scratch a couple years ago. We have one HS kid that plays travel, so to replace that for everyone else, we have open summer and fall sessions for MS (including incoming MS) and HS.
Part of this summer's game plan will be working on strength, agility, and coordination/reflexes. I have some props and ideas/plans to work with, but what's been sticking in my mind is...what's most beneficial for playing catch-up on more experienced programs and in what sequence should we do this?
Realistically, I hope to have 50% of the MS and HS girls get off the couch and come out for two hours, twice a week. I meed to work on all three of these facets plus actual softball skills/play.
MS is small and weak, but most of them are athletic and average or above average speed. They need strength and stamina badly. The HS has 6 seniors going out, so theyre getting a little smaller overall. We all workout together in the summer.
For cardio, we'll do something in a base cardio target heartrate zone on day 1, and then sprints and agility on day 2.
For the strength aspect, I'm not gonna take on the additional risk of heavy load bearing injuries on teenagers, so I'm planning on mostly lower half and core using things like kettle bells, med balls, and jumping, and some pushing and shoulder work. Nothing to redline strength effort. Plus I want them to have fun. Most of these girls haven't crossed over to the savage mindset yet and I want them to WANT to come back. We'll do sled push/pull, and maybe some tire flips type stuff. I plan on doing circuits and partner movements to save time and make use of limited equipment.
For reflex and coordination I have things like tennis balls and those crazy bouncing rubber things.
For the record, these are preliminary plans. I'll definitely be doing research the next couple weeks to make sure I'm hitting the critical aspects.
So...how do I go about organizing this stuff so they get the most out of each aspect of the training and apply it to the actual on-field skill and game scenario/IF/OF work?
From a purely hypertrophy and performance aspect, popular opinion out there is that when lifting and doing cardio on the same day you do the strength work first, and HIIT workouts should be a separate day. I can split those fine. But do we get into the actual softball hit/field work before or after the physical workouts? My initial thought is physical stuff first, but I'm not sure how much jelly legs and general fatigue will be an issue. Or would it be more beneficial for them to practice with general fatigue?
Or I was also thinking, coordination and reflex work first, then field work, then strength and conditioning.
I'm not sure though. Thoughts/opinions please!
Thanks!
Our whole program from LL to HS basically started from scratch a couple years ago. We have one HS kid that plays travel, so to replace that for everyone else, we have open summer and fall sessions for MS (including incoming MS) and HS.
Part of this summer's game plan will be working on strength, agility, and coordination/reflexes. I have some props and ideas/plans to work with, but what's been sticking in my mind is...what's most beneficial for playing catch-up on more experienced programs and in what sequence should we do this?
Realistically, I hope to have 50% of the MS and HS girls get off the couch and come out for two hours, twice a week. I meed to work on all three of these facets plus actual softball skills/play.
MS is small and weak, but most of them are athletic and average or above average speed. They need strength and stamina badly. The HS has 6 seniors going out, so theyre getting a little smaller overall. We all workout together in the summer.
For cardio, we'll do something in a base cardio target heartrate zone on day 1, and then sprints and agility on day 2.
For the strength aspect, I'm not gonna take on the additional risk of heavy load bearing injuries on teenagers, so I'm planning on mostly lower half and core using things like kettle bells, med balls, and jumping, and some pushing and shoulder work. Nothing to redline strength effort. Plus I want them to have fun. Most of these girls haven't crossed over to the savage mindset yet and I want them to WANT to come back. We'll do sled push/pull, and maybe some tire flips type stuff. I plan on doing circuits and partner movements to save time and make use of limited equipment.
For reflex and coordination I have things like tennis balls and those crazy bouncing rubber things.
For the record, these are preliminary plans. I'll definitely be doing research the next couple weeks to make sure I'm hitting the critical aspects.
So...how do I go about organizing this stuff so they get the most out of each aspect of the training and apply it to the actual on-field skill and game scenario/IF/OF work?
From a purely hypertrophy and performance aspect, popular opinion out there is that when lifting and doing cardio on the same day you do the strength work first, and HIIT workouts should be a separate day. I can split those fine. But do we get into the actual softball hit/field work before or after the physical workouts? My initial thought is physical stuff first, but I'm not sure how much jelly legs and general fatigue will be an issue. Or would it be more beneficial for them to practice with general fatigue?
Or I was also thinking, coordination and reflex work first, then field work, then strength and conditioning.
I'm not sure though. Thoughts/opinions please!
Thanks!
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