Womens Softball Needs Assessment

SPORT PHYSIOLOGICAL
SPORT SPECIFICS STRENGTH/POWER
Throwing Amount of power generated from home plate will determine sprinting speed to
Hitting basis
Base Running Strength needed when batting
Fielding Speed and agility for base running
Pitching
SPORT-SPECIFIC MOVEMENT ENERGY SYSTEMS
Side-to-Side motion in all three planes ATP-CP (anaerobic alactic system) mostly fuels every action
Rotational motion in all three planes Base of aerobic endurance
Hand-eye coordination Cardio all-out actions, full-out short duration speed activities
Balance
ASSESSMENT PROTOCOLS SPORT INJURY ASSESSMENT
Aerobic fitness Commonly injured joints: shoulder, knee, ankle, hip, elbow
Flexibility Ballistic movements cause the most injury
Strength and power Leg training, focusing around the knee, will reduce risk
Lateral movements Rotator cuff problems and tendonitis
Speed and Agility
Body fat
NUTRITION
HYDRATION - water
Increase muscle mass good fats and carbohydrates
Not a lot of weight gain
Consistency
 *Weeks 1-4 (Weights) Exercise Sets Reps Weight (increases each week)
Monday, Wednesday, Friday
Dynamic Warm-up Lateral leg swings 1 15
Forward/backward leg swings 1 15
Shoulder twists 1 15
Large arm circles 1 15
Lateral squat 1 8 each side
Heal pulls
Walking quad stretch
High knees
Butt kicks
Sprinting

*Weeks 1-4 (Weights) Exercise Sets Reps Weight (increases each week)
Monday, Wednesday, Friday
Circuit/Weight Training DB squat and press 3 13-15
Chest DB fly on ball 3 15
DB lateral squat 3 15
Prone reverse DB fly on ball 3 15
Russian twists with DB 3 15
Oblique crunch with med ball 3 15

Stretch Led by athlete

 *Weeks 1-4 (Conditioning) Type Duration Sets
Tuesday, Thursday
Dynamic Warm-up (same
each day)

Cardio/Drills Jumps Lateral, Tuck, Vertical 15sec on/10 off 8 of each

Sprints Cones (3) speed of sprint 5 to each cone
Push-ups speed of sprint 12x
Full-speed 1 minute 8x
Shuffles Cones (2) 30sec on/10 off 8x
M drill 2 minutes 6x
Coordination (hand-eye) Fielding drills (no equipment) 10 minutes 1x
Balance Air squats 1 minute 3x
Heal leans 1 minute 3x
Toe leans 1 minute 3x

Duration Sets
Flexibility Single leg knee to chest 45 seconds 1
Glute stretch 45 seconds 1
T stretch 45 seconds 1
Side lying quad stretch 45 seconds each side 1
Single leg hamstring stretch 45 seconds 1
Butterfly stretch 45 seconds 1