Summer Workouts: Core Exercise

As your summer season rolls to a finish, it is important to take a break from pitching daily, so your arm is fresh for each playoff and championship game.  But you still want to maintain core strength.  This is a great workout that you can do at home.

Windmill push-up:

Begin a regular push-up, bending at the elbows, but as you push up, rotate your body and extend your right arm overhead.  Your arms and torso should form a T, with your left arm supporting your weight.  (Don’t let your hips sag).  Slowly lower yourself down.  Perform 4 to 6 reps, per side, alternating.

Pitching Tips:

                         Start with a Strike.


Why?      
 - Most batters won't swing at the first pitch anyway.
 - It puts the pitcher ahead in the count.
 - (If you know a batter always goes after the first pitch, don't give her that strike) 

Essential Pitch-Count Strategies:

What pitch should be called in the following batter-count?


0-0
Fastball for a STRIKE on a CORNER.



0-1
Breaking ball to FINISH on the Opposite corner that the previous pitch was called.






1-1
A risky pitch is good to throw here.  Like a curve-ball, drop-ball, rise or screw.
The pitch you call should FINISH on the Opposite corner that the previous strike was called.






1-2
If you haven't called an off-speed pitch yet, definitely throw one now!
If you just called a change, curve or drop, try a RISE ball.  You can be very risky!
The pitch you call should FINISH on the Opposite corner that the previous strike was called.






2-2
FASTBALL.
Remember the previous pitch! This pitch can be on the SAME side of the plate, but a little further out if it was an outside pitch, or a little further in if it was an inside pitch.
See if she will chase a ball.






1-0
Throw a pitcher's BEST Movement pitch.  Like a change-up, curve-ball, drop, rise or screw.
If none of her off-speed pitches are working, throw a FASTBALL in the Opposite spot as the previous pitch.










0-2
This can be anything from your pitcher's "Go-To" pitch to a Movement pitch, to a new pitch that hasn't been thrown in a game yet!  You can be very risky, or just end with a sure-strike!




3-1
A pitcher's "Go-To" pitch.
If you're struggling, make sure the target is a broader AREA rather than right on a corner.
For example, set up and aim to hit between the center of the plate and a corner.






3-2
A pitcher's "Go-To" pitch.
If you're struggling, make sure the target is a broader AREA rather than right on a corner.
For example, set up and aim to hit between the center of the plate and a corner.
 
 
 


 

Question For Pitchers, Catchers And Coaches

If you know a batter always swings at the first pitch, call a: ____(what)_____

• call a: pitch on a corner; maybe a little further outside the strike zone
• See if she will chase a pitch outside the zone.

If the pitcher is ahead in the count... And the batter swings and MISSES, throw the next pitch: __(where?)___

• throw the next pitch: in the same area, but a little further outside the strike zone
• See if she will chase a pitch outside the zone.

 

Essential Question For Pitchers, Catchers And Coaches

NEVER THROW: ___(what?)____

• Never Throw: the same pitch twice
• ALWAYS switch up the SPEED and/or the SPOT

Question For Pitchers, Catchers And Coaches

What are SLOW movement pitches?

• Change-up
• Curve-ball
• Drop-ball

What are FAST movement pitches?

• Rise-ball
• Screw-ball 
• 2-Seam

Question For Catchers And Coaches

If your pitcher is struggling to hit the corners, where should you set up?

• Between the center of the plate and a corner: give her an area of the plate, instead of the corner
• Unless she throws 3 balls in a row: don't ever set up right down the middle!

Question For Catchers And Coaches

What 3 things should you ask your pitcher before the 1st inning

1. What pitches are you throwing today? (2-seam, Curve, Drop, Rise, Screw)
2. What's your BEST off-speed pitch today?
3. What's your go-to pitch today? (The Fastball SPOT she hits most often)

Good Luck

Good luck to each player in "My Softball Training".  We've worked hard, trained with determination, and continue to perfect the fundamentals.  Both mentally and physically we have prepared ourselves for Spring 2010... Your best season yet is now, are you ready?  Get set, because it's HERE!

Keep up the good work Kasey, Francesca, Sara and Danica (the best sophomore-coach we could ask for)! 
Get Fired Up Courtney, Emily, Lacey, Jenny, Jossalin, Reilly, Robin, and Katelyn! 
Good luck Natalie, Marlena, Kylie and Mari!

And to each softball player who's ready to put their heart into this spring... 

Step up.

Overachieve.
Focus.
Train hard.
Believe in yourself.
And your teammates.
Leave it all on the field.
Love the game!

Season Goals

Whatchamacallit of the week:

What are your goals? 

In other words, what do you expect of yourself?  
We need to share our expectations, so we can test ourselves and make sure we are truly improving.  

Write at least 3 goals for yourself this season, 

• post these goals in your bedroom
• keep them in your softball bag
• anywhere you will see them often

If we set goals, we have better focus.