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ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH

SCOTT NIELSON . ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH. DO THEY DRINK THE KOOL-AID?. Sarah Smith Offensive Production Comparison 04-05. THE TOP 20 REASONS WHY STRENGTH AND CONDITIONING IS IMPORTANT IN SOFTBALL. 1. Pitch faster and throw harder

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ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH

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  1. SCOTT NIELSON ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH

  2. DO THEY DRINK THE KOOL-AID?

  3. Sarah Smith Offensive Production Comparison 04-05

  4. THE TOP 20 REASONS WHY STRENGTH AND CONDITIONING IS IMPORTANT IN SOFTBALL 1. Pitch faster and throw harder 2. Swing the bat harder and hit the ball further 3. Steal more bases 4. Get better jumps off the bases 5. Explode out of the batter's box 6. Run down more balls in the field 7. Reach, stretch and get more of those "oh-so-close" balls 8. React faster 9. Have more stamina for long games and tournaments 10. Stay healthy and avoid injuries 11. Tolerate heat better and perform when it's really hot 12. Practice longer without being tired or losing your focus 13. Be much more consistent and have less "ups and downs" 14. Get it faster when learning or refining a skill because of increased body awareness 15. Be much more confident and feel stronger 16. Be mentally tougher 17. Get more extra bases when running 18. Develop an athletic body 19. Recover faster between innings and games 20. Be more dominant in all aspects of the game

  5. GATOR POWERMission Statement The mission of the Strength and Conditioning staff at St. Amant High School is to provide each student athlete with the most up to date and researched training program that will allow our athletes to compete at their highest level physically as well as mentally while focusing on the reduction of injuries. We believe in the pursuit of excellence in our student athletes as well as ourselves. It is our goal to provide every athlete with the proper training techniques and motivation to achieve their greatest athletic potential.

  6. COMPONENTS OF A SOUND TRAINING PROGRAM - RESISTANCE TRAINING - CONDITIONING - SPEED TRAINING - FLEXIBILITY - INJURED ATHLETES

  7. RESISTANCE TRAINING • - Resistance Training Programs are designed with a focus on ground based, three dimensional, explosive, and multi-joint movements. • - Ground-based exercises are done with the athlete’s feet on the ground which mimics the athletic movements in the game of softball. • - Three-dimensional movements are performed in all three planes of movement: side to side, up and down, and forward and backward. To accomplish this free weights must be used. Free weights will not only develop primary muscles, but the stabilizing muscles as well. • - Explosive training is essential for the game of softball. The body’s ability to apply force quickly will determine the athlete’s success on the field. Explosive training takes the strength an athlete has and improves their ability to deliver that strength forcefully and rapidly. (swinging a bat) • - Multi-joint exercises require the body to simultaneously move multiple joints in a coordinated effort in order to produce athletic movements.

  8. conditioning It is important to condition like an athlete. An athletic contest will consist of short burst of activity followed by rest. It is important to follow that pattern when performing conditioning drills.

  9. Speed Training - The game of softball is dominated by acceleration and agility. - This must be the focal point during speed training. - Acceleration is the ability to get to top speed in the smallest amount of time possible. (base running) - Agility is the ability to change direction without losing speed. - Speed City Program developed by Alpha Dog Sports

  10. FLEXIBILITY - Flexibility plays an important role in the ability to increase performance and reduce the risk of injury. - Flexibility should be worked on before and after every training session.

  11. Injured athletes We have constant communication with the Sports Medicine Staff in order to plan a successful training program to get the athlete promptly and safely back to competition. But they must be doing something.

  12. Upper Body Exercises Bench   Military Back Military Front   Incline   High Pulls   Close Grip   Tricep Extension   21 Gun Salute   Gator Busters   Push Up Circuit   Wide/Regular/   Diamond/Hindu   Plate Raises   Bent Rows   Inverted Pullups Inverted Rows   Shoulder Dips   Shrugs          

  13. Lower Body Exercises Squat   Front Squat   Power Clean   Snatch   Clean and Jerk   Spilt Jerk   Lunges   SLD   Good Mornings  

  14. Core Exercises Killer Abs Russian Abs Lateral Leg Raise Flutter Kicks

  15. SUMMER 2010 WEIGHTROOM

  16. SUMMER 2010 OUTSIDE ROUTINE

  17. STA SOFTBALL IN SEASON 2010

  18. Athletic Throwing Prep Slide Jacks 2 Laps Walking High Hips 2 Laps Toe Grabs 1 Lap Forward Lunges 2 Laps Backward Lunges 2 Laps

  19. Upward Reach 10 Reps Sideways Reach 10 Reps Big Arm Circles- 5x Forward & 5x Backward Diagonal Reach 10 Reps

  20. Internal Rotation Stretch 3sec hold 3x Small Arm Circles- 5x Forward & 5x Backward Throwing Arm Pull 30 sec Hold Throwing Arm Push 30 sec Hold Statue of Liberty-Right Statue of Liberty-Left 30 sec Hold 30 sec Hold Wrist Stretch 3sec hold 3x

  21. Arm Pull Down-right Arm Pull Up-right Arm Pull Down-left Arm Pull Up-left 30 sec hold 30 sec hold 30 sec hold 30 sec hold Arm Twist 30 sec hold

  22. Scott Nielsonhead softball coachst. amant high school12035 highway431st. amant, la 70774(225) 270-2253 scottn@redsticksports.comDwayne thomasseehead strength & conditioning coachst. amant high school12035 highway431st. amant, la 70774(225) 621- 2565THOMASSEED@APSB.ORG

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