Training sets. (To be completed every week without fail)
(To be completed on individual time.)
These sets are to be done over a period of a week. The breakdown of the sets is up to the individual. The rationale behind this physical is to prepare your bodies for the strain of playing softball competitively. To ensure better discipline select a suitable partner and do this sets. By the time nationals come the results will definitely be seen.
List of sets
Overall Conditioning
20 Push-ups daily , 100 a week
20 Sit-ups daily , 100 a week
20 Squats daily , 100 a week
20 Logging exercise daily , 100 a week The first three sets can be done at home or in school.
You can find the logging area to the right of the tennis court, judge which is the most suitable weight and try to progress onto heavier logs.
There are 3 different logging methods
1) Place both hands below the log and lift overhead. Do not do this fast and neither should you drop the log, instead slowly place it back to gain the full benefits of this set
2) Instead of using both hands use a lighter log and do one hand logging , there should be a balance to each hand with your weaker hand doing more of the set
3) Triceps logging- instead of face the log, face away from it. Place both hands behind and onto the log now lift overhead and do exactly the same as the first style, slowly.
Target Conditioning
Pull ups
Aim to be able to do at least 8(for guys) and 15 inclined (for girls) by nationals
If you cannot do one currently begin by jumping up and grabbing the bar and pulling yourself to the maximum and hold. Carry this out 3 times take a break and begin again.
After a few weeks, you should be able to progress to the back hand method of pull-ups. This is done by placing the back of the hand away from you and having your closed palm facing you. Aim to complete 10 of this.
Once you are confident progress to the NS standard of pull-ups in which the back of the hand faces you and the closed palm away from you.
*Things to note - Do not cross your legs while doing the pull-ups, this is because if you let go and land you can and might break your ankle. Do not use your legs to kick yourself over the bar; this is not counted as a pull up. If you do have a training partner have him hold your legs around your knees, remember he/she does not push you up but simply supports your weight.
Pull-up bars can be found on the right of the tennis court and next to the rock climbing wall beside the sidegate.
Running conditioning
Complete 12 one base sprints daily , 60 a week
Run a minimum of 4 km a week.
Sprint a single base distance under 10 secs. You do not need to have the bases do carry out this activity. Instead simply imagine the bases and carry on to sprint. Keep working on this so as to improve your timing. Do not sprint all at one shot instead after complete taking one take a breather and do it again.
For the minimum 4km it is a small issue do not attempt to run all 4km in one shot instead space it out, an average of 2 rounds around the track everyday gives you exactly the distance required. If you are confident you are entitled to run more but refrain from overexerting yourself.
In this process of physical conditioning we will not be able to monitor each and every person but from the performance on training days we will be able to tell very clearly who has been doing the sets assigned and who hasn’t.
While Softball is a fun and enjoyable CCA it is also a completive sport and these physical conditioning should be done without complaints. In the end you will reap your benefits from this, especially the boys when NS comes acalling.