Are you looking for a softball specific workout? What exactly do you think makes a workout softball specific? In this post, Joe explains how some “sport specific” exercises are not the best choice for athletes and will actually lead to worse performance on the field.
Read MoreFor this week’s post, I decided to pull some YouTube clips of college softball strength and conditioning off-season workouts. I think it’s important for parents and athletes to realize the physical committment it takes to be a part of a high level program. If you plan on playing softball in college, this will be your reality.
Read MoreHave you ever watched an amazing athlete and thought “Wow, it looks like they’re not even trying”? Or have you seen a pitcher who looks completely relaxed even though she’s delivering a 65mph fastball? Using a simple analogy, Joe will explain how and why this happens. He will also describe how athletes and coaches should design strength training programs to promote effortless, optimal performance.
Read MoreWhat follows is one of my favorite muscle memory drills which helps pitchers see and feel their bodies at various, crucial points in the delivery. Please note the following when performing this drill:
1. The pitcher should be 25 – 35 feet from the catcher, depending on age and level.
2. Coaches commands should be a minimum of 2 to 3 seconds apart to allow the pitcher to sense and adjust any mechanical flaws, as well as keep her balance (if she cannot keep her balance, it’s an indication that she needs to strength train).
3. This video is a demonstration for a fastball. The drill can be adapted for any pitch. Look to future posts for other pitches.
Read MoreWant to start a strength training program but don’t know where to begin? The hardest part is getting started! In this post, I provide a workout-template and exercise demonstrations of every training component that should be included in a complete, softball-specific workout.
Read MoreWho doesn’t want to get faster? In this blog, Joe explains what factors contribute to running speed, and demonstrates a lower body speed and strength training routine that requires minimal equipment and space.
Read MoreIn this video, I explain and demonstrate proper technique for throwing medicine balls to improve pitching performance. Simply twisting and throwing heavy medicine balls is not enough to improve pitching-specific capacity. These exercises should reinforce proper pitching mechanics, and improve pitching-specific mechanics that many young pitchers struggle to command.
Read MoreDrive foot turn out can be a doorstop in a young softball pitcher’s development. The consequences are obvious, but the cause is much more difficult to derive. In this video, Joe explains how lack of physical strength and flexibility contribute to one of the most common technical mistakes in young pitchers.
Read MoreThe technical aspects of the skills involved in fastpitch softball have been studied and developed for a very long time. Yet with all we know now about biomechanics and the development of athletes, I still don’t think there is a great enough emphasis on strength and conditioning, more importantly the RIGHT kind of strength and conditioning, among pre-college softball players. I hear a lot of questions along the lines of, “What can my daughter do to strengthen her throwing arm?” My short answer to that is NOTHING, specifically. A lot of people fall into the trap of trying to strengthen the individual parts of their bodies that they believe are most integral to whatever they’re trying to do. Really though, whenever you focus your workouts on only one or two areas of concern, particularly when those areas may already be overdeveloped from the natural imbalances that occur from playing a sport, you’re asking for trouble. To achieve your maximum potential as a softball player or as an athlete of any sport, it is absolutely critical to strengthen your entire body, including the parts that you may think you don’t really need to use. And to train effectively, it is ESSENTIAL to be evaluated by a strength and conditioning professional.
Read MoreCardio, as you know it, is a complete waste of time. Here are the four most popular forms of “cardio” and my reasons as to why a softball player has no business doing them.
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