Category Archive: Free Workouts

Preseason Team Conditioning Workout #2

Here is the second preseason or at-practice team conditioning workout that coaches can safely implement with their athletes.

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Medicine Ball Exercises for Athletes

This week I’m posting a collection of medicine ball exercises that can be used to improve core strength and rotational power for any athlete. You will see a distinct progression from stability toward power emphasis, which I recommend you follow if you are trying these on your own or installing them with your athletes. You …

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10 Upper Body Exercises for Softball Players

This week I’ve put together a catalog of ten upper body exercises from our YouTube page. From my experience, upper body strength training is too often overlooked or avoided in fear of injury or “getting to stiff and bulky”. The reality is strength training is critical to improve the physical integrity and durability of muscles, tendons and ligaments.

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Core Exercises for Hitting and Pitching (and why you still drag your back foot)

In this week’s video I show you three core exercises to improve hitting and pitching that you can perform almost anywhere as long as you have an exercise band. The exercises in this video are designed to improve rotational power for swinging AND pitching. In the video I demonstrate how the ability to rotate might be THE critical capacity for pitchers who want to achieve maximal velocity and command.

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Differences in Medicine Ball Exercises for Pitching and Hitting

Medicine ball exercises are an essential training component for softball players because blend strength training with sport specific movements. In this week’s videos I explain the subtle differences in medicine ball exercise technique for softball pitching and hitting.

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Thanksgiving Break Workouts

This week many athletes will be off or home from school. If you’re in the Northeast, you may even be stuck at home due to the impending winter storm. For athletes (and maybe parents) looking to stay fit over the holiday break, or maybe just hoping to burn some calories, I’ve put together a catalog …

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Advanced Exercises to Improve Speed and Pitching Velocity

In this week’s video, I demonstrate three exercises to improve speed and pitching velocity. These exercises are alternatives to “traditional” speed training exercises like the Olympic lifts, plyometrics and track drills and don’t require much space or equipment.

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Improve Your Speed and Running Technique

This week, I’ve assembled a running-specific workout program for you to complete on your own. The program is a free PDF-download that includes warm up, core strength, running drills and leg strength exercises that require minimal space and equipment.

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Free Downloadable Softball Conditioning Program

This week I’ve put together a softball conditioning program that any athlete (or parent) can follow on their own. You can use any piece of cardio equipment that you have access to or you could even perform these workouts at a track.

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Fastpitch150: The Best Leg Workout You Can Do Anywhere

If you’ve been busy all summer and have not had a chance to workout in preparation for your fall sport or season, you still have time left to get in shape. In this week’s video I demonstrate what I call the Fastpitch150, a “simple but savage” leg workout designed to improve leg stamina and overall conditioning. If you are worrying about “all the running” your college coach will enforcing this fall, or need to get in shape for another sport like soccer or field hockey, this workout is for you.

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