Strength Training Develops Solid Softball Players
by: Lynn VanDyke
Softball is a popular sport these days.
Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players.
While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.
Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength.
The movement begins in the legs.
The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.
A proper softball strength training routine will include an exercise for each muscle group.
During the off-season, athletes will be able to strength train 2-3 times per week.
Training should be reduced to 1-2 times per week during the season.
Each exercise should be performed 8-12 times for 1-3 sets.
Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the strength training program progresses.
Below is a list of sample exercises for the commonly used muscles in softball.
There are many other exercises you could perform, but this will provide a starting point.
Quadriceps- Squats, One-Legged Squats, Jump Squats
Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball
Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze
Obliques- Oblique Crunch on Ball
Rectus Abdominis- Ball Crunch, 180 Ball Crunch
Erector Spinae- Plank Pose
Deltoids- Shoulder Press, Military Press
Pectoralis Major- Chest Fly, Chest Press, Push ups
Latissimus Dorsi- Bent Over Row, Reverse Fly
Triceps- Overhead Extensions, Skull crushers
Biceps- Bicep Curl, Hammer Curl
A powerful softball strength training program will produce powerful players.
Use a full ROM (range of motion) for each exercise.
Generally free weights provide a better ROM than machines, but use which ever feels best to you.
The ultimate goal is to create a solid program that will deliver a well-rounded athlete.
Copyright 2005 strength-training-woman.com
About The Author
Lynn VanDyke is the proud owner of http://strength-training-woman.com.
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Fun Dog Activities
Fun Dog Activities
by: Mike Mathews
All dog breeds were developed for a purpose. Some breeds were developed to herd sheep, some to hunt game, and some to pull sleds. Dogs, like humans, enjoy having a purpose in life. Dogs like to lead a structured life and be able to associate with their owners in activities and be given the opportunity to please their owner. The following is a short list of fun activities that you may want to consider for your dog.
Dog Agility is a sport in which a handler must control and direct his dog around an obstacle course within a set period of time. Dogs must be controlled off-leash using only voice and body language commands. The handler runs beside the dog and directs the dog through the obstacle course with precision and speed ? trying to accumulate the minimum number of faults (both missed obstacles and time faults). Obstacles include: A-frames, elevated dog walks, teeter-totters, tunnels, jumps (such as hurdles...
Fun Dog Activities
Puppy training > Fun Dog Activities
Strength Training After Fifty
Strength Training After Fifty
by: Lynn VanDyke
Strength training after fifty is no longer for those people who are having some sort of mid-life crisis. In fact, doctors are literally writing prescriptions to get this generation up and moving. They are taking out the pen and prescription pad, writing something barely legible, ripping it off the pad and handing it to more and more of their patients. So what's the result? Well the result is lots of people strength training after fifty years of age. It's magical. A doctor writes a prescription to strength train! No pharmacy necessary.
Unfortunately, strength training still conjures up images of young guys with bulging peck muscles and barely there tank tops. More and more fitness centers across the United States are seeing more and more fifty+ members. And that's a great movement.
So where should you begin if you happen to be one of the many strength training after fifty people? Let's start...
Strength Training After Fifty
Puppy training > Strength Training After Fifty
Crate Training Your Puppy
Crate Training Your Puppy
by: Laura Anderson
Crate training has many huge benefits, but the biggest by far is how much easier it makes housebreaking.
Crate training works with the puppy?s natural instincts.
A dog is, by nature, a den animal.
He will feel comforted and safe in his crate, and he will not want to soil where he sleeps.
This is your golden ticket to housebreaking. Of course, you may have to convince him that this is his bed
at first.
The first few nights your puppy is home, expect he will cry and howl for you to let him out.
He wants to be with you. This is natural, as is your desire to let him out. Restrain yourself. He needs to learn from the very beginning where his place is to be.
If you allow him to run the house now, be prepared for the mess that will cover your floors by morning and for many mornings to come.
Crate training works very well...
Crate Training Your Puppy
Puppy training > Crate Training Your Puppy
4 to 8 Dog Agility Jumps Makes Ideal Training
4 to 8 Dog Agility Jumps Makes Ideal Training
by: Brad Carlson
We are often asked, "How many jumps should I start with?"
You can never have too many single jumps to practice agility.
A good starting place is four jumps.
This is the absolute minimum number of jumps that we recommend.
You can teach a variety of skills, drills, and exercises with four jumps.
Four jumps will allow you to work on a short jump chute or jump grid.
You can setup a "box" with your jumps and practice handling, collection, and 270 degree jumps.
You can teach your dog jumping left and right.
You can be outside the box and send your dog or you can handle from the inside of the box.
Your jumps can be setup in a horizontal line, so that you can practice serpentines and threadles.
Go the next step and get eight jumps.
Now you can setup two boxes with one introductory jump.
Puppy training > 4 to 8 Dog Agility Jumps Makes Ideal Training