Who needs some softball FUN!?

Hey There Friend!

This has been an unprecedented week in our country and the world. It's unreal how much has changed during just a few days. I hope that you are all staying safe, healthy, strong, and positive. Uncertainty creates a plethora of emotions...many of which are very unproductive and unhealthy. It's important to keep moving, growing, supporting, giving & improving. Find the silver linings in your life right now...that's what I'm doing! For me, this time of social distancing is allowing me to truly count my blessings, to spend extra time with loved ones and re-think how I can HELP all of you!

In this article you will find some new, creative and FUN workouts that you can do by yourself or with any family member that you are social distancing with currently. There are workouts for pitchers AND for any softball or baseball player - maybe you have a brother that would like to join you?!

You can do all of these workouts with a partner you are social distancing with OR into a net - either way will give you/your players a great workout. Each of these games combine skill work with strength/conditioning. I've explained all the workouts below and provided you with downloadable game cards and instructions. If you have questions about any of the exercises, feel free to drop me an email. I will help you figure it out! ; )

Ladder Workouts USING Dice

Choose a skill to focus on and get after it! These "Ladder Workouts" are available for pitching, throwing/fielding, or hitting. Each workout will start with 12 reps of a skill & strength/conditioning exercise. After completing both the skill and strength/conditioning portions on that "rung" of the latter, the athlete will move down or up the ladder by 2 reps. The pattern on all workouts looks like this: 12 reps - 10 reps - 8 reps - 6 reps - 4 reps - 2 reps - 4 reps - 6 reps - 8 reps - 10 reps - 12 reps When the athlete finishes the "skill" portion of the rung she is on, she will "roll the dice" to see which strength/conditioning exercise to do to complete that rung. This is what will give her a different workout each time it's done!

7 Inning Challenge Workout

This workout will be created by YOU based on the cards you DRAW! There are 14 innings for pitchers (page 1 of the PDF above) AND 14 innings for position players (page 2 of the PDF above). Print and cut out the cards. You will draw 7 of the 14 cards each time you do this workout. Follow the directions on each card which will include skill development & strength/conditioning. Once you complete your 7 cards/innings, your game/workout is finished for the day. This 7 Inning Challenge will allow you to work on different skills in different orders based on the cards you select. It's a FUN way to add variety to your at-home workouts!

Here's an example of what your workout could look like:

Pitcher:

Inning 1: 20 Best pitch & 100 Jumping Jacks

Inning 2: 30 Sit-Ups & 20 High/Low Mix

Inning 3: 10 strikes (throw until you hit 10) & 1-Minute of Squat Jumps

Inning 4: 200 Jump Ropes & 20 Best location

Inning 5: 2, 60-Second Speed Drills (get as many pitches in as possible) & 25 Body Weight Squats

Inning 6: 2-Minute Plank & 20 Low targets

Inning 7: 1-Minute Run in place & 3 strikes in a row

Position Player:

Inning 1: 20 Ground balls/throws & 100 Jumping Jacks

Inning 2: 30 Sit-Ups & 20 Forehands/Throws

Inning 3: 10 target throws (throw until you hit 10) & 1-Minute of Squat Jumps

Inning 4: 200 Jump Ropes & 20 Fly balls/throws

Inning 5: 2, 60-Second Speed Drills (get as many throws in as possible) & 25 Body Weight Squats

Inning 6: 2-Minute Plank & 20 High pitches off a tee

Inning 7: 1-Minute Run in place & 20 Low pitches off a tee

Strength in Words - Alphabet Challenge Workout

This workout has one playing board for pitchers (page 1 of the PDF above) and another for other position players (page 2 of the PDF above). The 20 "Strength Word Cards" can be used with both playing boards. Print out the game boards and print/cut out the word cards.

Athletes will draw a STRENGTH WORD that will determine the workout for the day.

For example:

If you are a pitcher that draws the word: GRITTY

G = 20 Lunges and then 15 of your BEST pitch to your Best location

R = 20 Push-ups and then 10, "0-2" Counts

I = 2-Minute Wall Sit and then 10 Standing Long Jump to Pitch

T = 1-Minute Run in place and then 15 Pitches mixing 2 pitches or locations of your choice

T = 1-Minute Run in place and then 15 Pitches mixing 2 pitches or locations of your choice

Y = 90-Seconds Run in place and then 10 "2-0" Counts

If you are a position player that draws the word: TOUGH x 2*

T = 1-Minute Run in place and then 15 swings off a tee, YOUR choice of location

O = 100 Jumping Jacks and then 10 reps lunge to throw

U = 20 Burpee and then 10 ground ball/fly ball mix + throw (meaning you make a throw after you field the ball)

G = 20 Lunges and then 15 swings off a tee, your FAVORITE location to hit

H = 1-Minute Butt Kickers and then 10 CLEANLY fielded ground balls in a row

*Because "TOUGH" is a short word, there is a "x 2" at the end of the word. This means you do all of the above again!

These workouts are fun because they add a TON of variety to every workout! Work through all 20 words to get 20 DIFFERENT skill/strength combinations.

52 Card Pick-Up Workouts

These workouts are done by using a complete deck of regular playing cards. Athletes will draw cards to indicate the flow of the workout. There are different playing boards for pitchers and position players.

RED cards will give skill development reps (pitching, fielding, hitting, throwing) and BLACK cards will give strength/conditioning reps.

When the athlete finishes the entire deck of cards (younger athletes may start with 1/2 a deck), the workout is over! Each time a workout is performed it will feel different as the order the cards are drawn will create a unique experience every time!

I hope that you/your athletes enjoy these workouts during this time of social distancing and BEYOND! Although we are all disappointed that softball season has been delayed, there is no BETTER time than NOW to improve your skills. It's important to continue to focus on the things WE can CONTROL...like getting a little better every day! Each of these workouts will give you some great variety so that you get something a little different every time you practice.

All My BEST,

Myndie