Winter Stretching = Power Pitching Ability

It's time to start stretching and getting our body ready to pitch again. Since we will be really kicking ourselves into high gear in December, it is important to initiate this plan with core strength exercises and stretching. This way our muscles will be loose and flexible, and ready to be worked hard, so we can get better, fast!

One way to strengthen your wrist muscle is using the "Rice Bucket Exercise". Here is a great video I found which shows how we are going to do this. The rice bucket exercise is a great way to strengthen all of the muscles involved in the wrist rotation, so each breaking ball will have a better chance of... breaking!



Vanderbilt University Baseball Exercise- Rice Bucket - Watch more Funny Videos

Winter Workouts

I hope all softball players have had the opportunity to take some time off this month of November. It is important to take time off mentally and physically so we can get back into pitching again with excitement and fresh muscles!

December should really be the first time you are throwing again, and if it's January, you can probably get away with that unless you are planning on pitching varsity for high school. (Just being honest).
I hope you are enjoying this time off, but you may be asking yourself... So what do we start with in December?

The off-season is the best time to break down your pitching mechanics. Watching video's online of pitchers with good mechanics such as Kat Osterman and Jennie Finch will help you get an idea of what we are going for. But everyone has their own style and bone structure/muscle buildup... so everyone will look a little different. Basically - winter is to break down mechanics and see how absolutely HARD we can throw. Building power is our December goal. This is also a great month to begin working on developing new pitches, so you have plenty of time to practice before game-day!

So, enjoy your break... A few tools that you might help "whip you into shape" this winter include:

• RevFire: proof of your speed and power is in this machine; it tracks speed and rotation on the ball to help us see where we need to focus our work on.
• Stopwatch: we will be working speed for time and there is nothing better than a basic stopwatch to tally our progress in number of exercises in a time frame (pitches, pushups, burpees, squats, sprints, etc)
• Power Bands and Tubing: want to use all you've got? How about building that to give even more! These bands and tubes will help with resistance training to build your strength.
• Weighted Balls: whether you are developing a new pitch, or improving your fastball, a weighted ball will help strengthen your wrist to improve your snap.
  

It's That Time Again

The cold weather is creeping in, and soon little white flakes will cover the fields. This is a great month (October and November if you can spare it) to take a REST! I call this "hibernation" time.

My pitchers: you have done a fantastic job this year and we have basically been throwing since December... You need a break; mentally and physically! Now is the time to take advantage of no softball practices. Yes, you may be finishing up a few last games or one last tournament, but when fall ball is over, TAKE A BREAK! You will then be refreshed and excited to come back in 2010 to being working hard towards the spring seasons. I am already getting excited myself!

Wondering what to do without softball? "Hibernation" workouts are daily exercises that you can be doing that don't specifically involve softball, but are still helping you gain core strength.
Every day before or after your shower/bath, hold a plank position for 30 seconds. Every night before crawling into bed, do an additional 30 seconds. YES - even if you just take a shower before bed - 60 seconds a day isn't a lot to ask, is it?

For my older girls: try 20 push-ups instead of planks! P.S."Neck Peckes" don't count; real push-ups do, even if you want to start with modified (knees on the ground) push-ups.

If you have a stress ball, use it to strengthen your wrists while watching t.v. at night.

If you have the time, you can work a little on your pitch speed by doing windmill snaps into your glove. Just make sure you don't miss inside the house EEK!

Enjoy!

Eating For Performance...

Another post that is worth bringing up: eating for performance. While we are not going in depth calorie counting or watching our weight, it is important to consume proteins and other foods which will give you energy to "show your stuff" out on the softball diamond!

Suggested Pre-Exercise Foods
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and...(sports drink) 1 hour before exercise.

1 hour or less before intense workout/competition

• fruit or vegetable juice such as orange, tomato, or V-8, and/or
• fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
• Energy gels
• up to 1 1/2 cups of a sports drink.

2 to 3 hours before intense workout/competition

• fresh fruit
• fruit or vegetable juices
• bread, bagels
• low-fat yogurt
• sports drink

3 to 4 hours before intense workout/competition

• fresh fruit
• fruit or vegetable juices
• bread, bagels
• pasta with tomato sauce
• baked potatoes
• energy bar
• cereal with low-fat milk
• low-fat yogurt
• toast/bread with limited peanut butter, lean meat, or low-fat cheese
• 30 oz of a sports drink

Information retrieved from http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm.


For more nutrition information, check out StackMagazine's article: Baseball Nutrition Plan.

Overall, eating the right foods at the right times is crucial. #1 HYDRATE as much as possible. Water is the BEST thing for you, no matter what the commercials say. And #2: eat the right foods before competition, pack peanut butter crackers or trailmix on-the-go.

If you have any specific questions, please feel free to call or email me!

Why Train?

For my beloved athletes. I want to refer to a past post of mine that I came across... While researching online I discovered a softball blog that aligns well with our personal training. The article gave research evidence that core strength increases pitching effectiveness. What a thought! Huh. Sounds like something we talk about at every lesson!

• Having a professional trainer is important to provide specific, appropriate workouts.
• Building a strong core can prevent injury.
• Core strength contributes to improved pitching and helps prevent bad mechanics (which develop mostly because of weak core muscles)
• Core strength and balance go hand-in-hand.

So.. I am glad for those who have committed to "training" which means not only learning how to pitch, but also the mental and physical strength training that will make you a better PITCHER!

To see the online blog that I am referring to click here

Training Goals

It's that time again! Time to take a look at your accomplishments and struggles of spring and summer seasons, and to consider new goals for the fall and winter training periods. One opportunity we have within the "My Softball Training" program is use of RevFire technologies. During our "Fall Boost Into Training" we will be tracking speed and spin of your pitches and comparing this data with national guidelines. We will be using RevFire technologies to track our training and to better create workouts and drills for you to reach and exceed your goals this year.

"RevFire spin rate is a measurement in Revolutions Per Second (RPS) of the rate of rotation of a pitched ball. RevFire spin rate measurements are accurate to within 0.25 RPS of the actual spin rate. To create a deceptive breaking ball pitch the pitcher must impart substantial spin on the ball...You can learn more about spin and RevFire at ww.RevFire.com."

High School Pitchers Rotation on the ball:

• Drop: needs between 10-26 RPS (average=17 RPS)
• Curve: needs between 10-30 RPS (average=18 RPS)
• Screw: needs between 10-30 RPS (average=18 RPS)
• Rise: needs between 10-30 RPS (average=19 RPS)

High school pitchers:

• 17-18.9 RPS = Average
• 19.0-21.9 RPS = Good
• 22.0 and up = Excellent

Open workouts for
My Softball Training begin August 17th,
so contact Coach Jordyn to
sign up for your best year yet!

Coach Jordyn is on Fanbase

Jordyn Acklin on Fanbase

In-Between Seasons?

In-Between Seasons Right Now?

Many of you are taking a break right now before fall-ball starts. GOOD! I hope you are giving your arm a rest for a few weeks before our August training begins. During this time you may be wondering what to do. Take some time to train to be a better pitcher, but this doesn't mean you have to pitch! Now is a great time to work on your jump-rope activities, running, and core exercises. Your body needs a little rest from pitching if you want to come into the fall season strong again, so swim, bike ride, roller blade and do other fun activities with your friends for a month!

Mid-August we will begin age and skill appropriate strength training and conditioning along with some pitching. We will focus 4 days a week, for the weeks of August 17-21 and 24-28th. You will learn new training exercises and it will give you a chance to get "back in training". Through September I will be available for one lesson a week to refine your pitching through fall-ball.

Right now we are meeting to create an outline for the upcoming year. This is important for your family and I to be on the same page, so we can all work together in training you to be the best pitcher you can be. So consider the time you would like to work on becoming a better pitcher, and I'll be right here for you, making the same commitment you are to making you better!

Here's to another year together!
-Coach Jordyn Bibiloni-

Back to the USA.

Congratulations to all of my girls who have done such a wonderful job pitching this summer. I am happy to return to see you are doing well. I look forward to meeting with you all before the fall season begins to talk about the upcoming year; about your goals as a family, as a pitcher, and to discuss opportunities that My Softball Training has for you!

- Coach Jordyn Bibiloni -

Have A Great Summer!

To All Of My Athletes:
I hope you have a great summer! I am off to Spain and will return with a new last name, Bibiloni! I can't wait to hear all of your great game re-caps! Please keep me updated via email and send photos too! I love hearing about your experiences!!! Good luck this season and I'll see you in July/August!

Go hard every play.
You don’t want to leave anything behind
and regret it years down the road that you
didn’t give it all when you could have.
--Ashley DeBuhr, pitcher, Univ. of Nebraska


Summer Workout