Homework Hitting Workouts Plans - Vernon College
Homework Hitting Workouts PlansWelcome to the Homework Hitting Workout Plans!Each of the below workout plans can be completed in 15 minutes or less. All can be done at home, in the garage,the back yard, the driveway, or on a softball field. You can combine these workouts together to create longerworkouts, or use them individually on a day to day basis.For safety (and easier ball retrieval) whiffle balls are recommended for all drills.All drills are demonstrated in detail inside the Homework Hitting online video clinic.Let's get started!Copyright wwwSoftball-Spot.com All Rights Reserved1
Homework Hitting Workouts PlansSoft Toss WorkoutPlayers RequiredHitter and a partnerWorkout TimeApprox 15 minutesDrillSkill FocusEquipment RequiredRepetitionsBat, whiffle softballs, whiffle golf balls, sawedoff broomstick, sawed off bat (barrel removed)Coaching NotesSoft Toss Fake DrillRhythm and Timing10-20Focus on rotating the lower body first, then the upper body,then delivering the batInside Soft Toss DrillRhythm and Timing10-20Make contact in front of the plate. Keep hands inside the balland try to pull it.Outside Soft Toss DrillRhythm and Timing10-20Allow ball to get deeper on the plate and hit it to theopposite fieldBroomstick DrillPerception10-20Keep the head still and track the ball carefully as it enters thehitting zoneBottom Hand Half BatDrillBat Control andStrength10-20Bottom hand palm should be down at point of contactTop Hand Half Bat DrillBat Control andStrength10-20Top hand palm should be up at point of contactCopyright wwwSoftball-Spot.com All Rights Reserved2
Homework Hitting Workouts PlansTee Drill WorkoutPlayers RequiredJust the hitterWorkout TimeApprox 10 minutesDrillSkill FocusEquipment RequiredRepetitionsBat, whiffle balls, batting tee with two stands(or two batting tees placed side by side), fungobat (or tee-ball bat).Coaching NotesInside-Outside Tee DrillHitting Mechanics10-20On inside ball, pull the hands through hard to get the barrelof the bat to the ball. On outside ball, extend the hands fromthe body to make solid contact.Blind Tee DrillHitting Mechanics10-20Focus on body awareness. Feel the seqence of the swingfrom stride through finish.Hum DrillHitting Mechanics10-20Keep tension out of the swing by maintaining the same humvolume throughoutFungo DrillRhythm and Timing10-20Hit ground balls and line drive by keeping the hands abovethe ball at contactCopyright wwwSoftball-Spot.com All Rights Reserved3
Homework Hitting Workouts PlansMirror Drill WorkoutPlayers RequiredHitter and a partnerWorkout TimeApprox 15 minutesDrillSkill FocusEquipment RequiredRepetitionsFull length mirror, bat, masking tape, homeplate (or simulated home plate)Coaching NotesDry DrillHitting Mechanics10-20Focus on the sequencing of the swingDry Swing Drill (front)Rhythm andMechanics10-20Bat lags behind the body and is the last part to rotateDry Swing Drill (side)Rhythm andMechanics10-20Focus on consistency - repeat the same movement on eachswingZone Awareness DrillPerception andMechanics10-20Place the ball in different locations to practice differentswing paths (inside, outside, high, low etc)Rhythm and Timing DrillRhythm and Timing10-20Stride should take hitter to a position of power, balance, andstrengthStance and Balance DrillHitting Mechanics10-20Ensure the hitters eyes, shoulders, hips and knees are level.Knees should be flexed and feet should width apart.Copyright wwwSoftball-Spot.com All Rights Reserved4
Homework Hitting Workouts PlansFor more softball coaching resources, IAL LIMITED TIME OFFERYou're Invited To Receive 107 Killer Softball Coaching Drills. For Just One Dollar!Visit http://www.softballinnercircle.com/signup/ to get instant accessCopyright wwwSoftball-Spot.com All Rights Reserved5
Homework Hitting (c) Softball-Spot.comPART 1Caution. It is important that you consult a physician and a trainer or coach before youbegin. You should have a medical check-up before starting any exercise program.Welcome to homework hitting. We're going to take you through a series of drills thatyou can use in your backyard to practice. These drills will assist you in developing batspeed, bat quickness, proper sequence of swing, and rhythm and timing. They can helpto make any player a better hitter.These drills can be practiced in your driveway, in your backyard, your garage. There isvery little space needed for you to perform them. So now no player has an excuse fornot becoming a better hitter. Use a bat, use a ball, but do not use an excuse. Goodluck with your practice.This first drill is called a soft toss fake drill. It is actually where we are going to soft tossthe ball to the hitter and let him swing through.Jake is working on getting his front lower half of his body started into the swing andtrying to use his legs first, hip rotating first, then his upper body, and then delivering thebat. Just keep your head down on the ball. See the ball all the way in. Good. This is agood drill to work on technique becauseit's a non-threatening situation to the hitterin that it's easy to hit the ball as it's tossedto him.Now we call this the soft toss fake drillbecause every once in a while I'm going tofake the toss to be able to see if he's gothis back foot up and beginning to rotatewith the lower half of his body. Good.That back hip could rotate just a little bitmore on it, Jake, and we're in business.Ideally, you'd like to see line drives, hardground balls as Jake is providing for us.Figure 1 'Soft Toss Fake Drill'In this particular drill, ideally we would likeJake to take 10 swings and then take a break. Notice that I'm not rushing Jake. I'mtaking my time, I'm making sure he's set, on balance, and ready to go before I releasethe next pitch. We want him to work on rhythm, timing, perception, and the propersequence of the swing.Next drill is called the inside soft toss drill. On this particular drill, I'm going to work Jakeon pitches on the inside part of the plate.I'm going to take the soft toss ball, show him the ball, pull it back, and throw it towardshis front hip. This will give him a feel for hitting a pitch that is on the inside part of the1 of 10
Homework Hitting (c) Softball-Spot.complate. Once again we're working on rhythm, timing, and the proper sequence of theswing. Jake is going to work hard on trying to keep his hands inside the ball andswinging through the ball. He's going to try to pull his hands through on the inside partof the ball.Great swing. You see that line drive? That's exactly what you want from the hitter.Great follow-through on Jake. Notice on the high follow-through, that's exactly what youwant. Excellent job, Jake.This is the outside pitch soft toss drill. Inthis particular drill, I'm going to be tossingthe ball to Jake's back hip, which wouldsimulate a pitch coming on the outside partof the plate. Ideally, the hitter would likethis pitch to get a little bit deeper out overthe plate so that he can hit the ball to theopposite field.Again we're going to show Jake the ball sohe can work on his rhythm and timing, andwork on that pitch. Good swing. Notice Figure 2 'Outside Soft Toss Drill'Jake, he's taking the ball to the oppositefield very well, hitting the ball deep back in the hitting zone. And that's exactly what wewant. Good job, Jake. Notice the number of line drives that he's hitting. That'sexcellent. Great job.This next drill incorporate Wiffle golf balls. Jake is going to be using a broomstick withtape around it as the bat. This is a very good perception drill because Jake is going tobe hitting a ball that's much smaller,obviously, than a baseball.So he's got to track it a little bit more closely.He's going to be using a bat that is not asbig and wide as the normal bat that he uses.Therefore, excellent for perception, keepingyour eye on the ball, trying to keep yourhead still so that you make contact with thepitch.We will use our normal soft toss rules wherewe'll show Jake the ball, pull it back, andcome through. Good swing right there.Figure 3 'Whiffle Ball and Broomstick Toss Drill'We're looking for line drives, balls that arehit hard on the ground. This is a much more difficult drill because the balls are smallerand the diameter of the bat is smaller. Jake's doing an excellent job hitting the linedrives, keeping his head still, tracking the ball. Exactly what we would like.2 of 10
Homework Hitting (c) Softball-Spot.comThis is a half-bat soft toss drill, or youcould use a tee ball bat. The idea is thatyou're using a bat that is smaller andlighter because we're going to use onehand drills here.We're going to use the half bat withJake, and it's just a baseball bat with thebarrel cut off of it.And with this, he's just going to start offusing his bottom hand and he's going toswing through on this soft toss drill usinghis bottom hand. Ideally, when thebottom hand comes into the contactposition, we want it to be with palm down.Figure 4 'Half Bat Drill - Bottom Hand'And that's what we're working here. It really isolates that particular spot in the swingand allows us to really concentrate on that. With all drills, all hitting drills, we want Jaketo continue to work on his rhythm and timing and the sequence of his swing. That isvery important that we keep that intact.Jake is going through his normal swing and working on the bottom hand. By using thehalf bat, he can control it and make excellent swings. Once again Jake's doing a greatjob hitting line drives, and that's exactly what you want out of the drill.PART 2Jake's now going to use only his top hand on the bat and we're going to work on themovement of the top hand through the swing. We're also going to look at his elbow andmake sure that it's coming into a slot on a 45-degree angle into the hitting position. Theideal thing is for him to have his palm up at the point of contact and then continuethrough the swing.You've got to use your whole rhythm,timing, sequence, everything with it, Jake.Excellent. Great job.This is the inside outside tee drill. We havea ball set up on the inside part of the platewhere the hitter would normally makecontact, and we have a ball set up on theoutside part of the plate.Figure 5 'Half Bat Drill - Top Hand'It's an adjustable tee and the base isshaped in the form of a home plate. It's anexcellent tee because you can actually putthe balls in the position that you would3 of 10
Homework Hitting (c) SoftballSoftball-Spot.comwant a particular hitter to make contact with that pitch. For instance, on the inside pitch,we can set slightly in front of the plate on the inside corner. The outside pitch, we canset up back deeper in the plate where wewe'd'd like the player to make contact.If a hitter is doing this by himself, then hecan determine, as he begins his stride,which pitch he's going to swing at. Ahitter's stride remains ththe sameregardless of whether a pitch is inside oroutside. This helps a hitter understandthat he can take the same stride whetherhe's hitting an inside pitch or an outsidepitch.On the inside pitch, the hitter is going topull his hands through hard sso that hegets the barrel of the bat on the ball.Figure 6 'Inside and Outside Tee Drill'On the outside pitch, his hands are goingto move slightly away from his body and hit the ball deeper in relationship to homeplate. As you can see, Taylor has the balls placed on the inside tee, slightlyslightl in front ofhis body. The outside pitch, we want to hit on the back part of the plate.We call that hitting the ball deep in the strike zone. For a hitter to hit that inside pitchconsistently, we must make sure that he has his swing in sequence.As soon as his front foot makes contact, his back heel comes off the groundaggressively and rotation begins. Thisallows his hands to travel inside the ball,bring his elbowss in close to his body, andallows him to get the barrel of the bat to theball.This is a variation of the inside outside drilland really works best for the hitter. As thehitter begins to make his rhythmicmovement towards the ball, the partner thatis not swinging will call either inside oroutside and the hitter will then adjust to thatpitch and hit that particular pitch.Figure 7 'Inside and Outside Tee Drill with Partner'Taylor begins inside. And he works ongetting to the inside pitch. Outside. Outside. Excellent swing. Excellent swing. Hisstridetride remains the same whether the hitter is trying to hit the inside or outside pitch.Inside. But the hitter should step away from the tee each time, come get to thiscomfortable stance to begin his swing. Inside.4 of 10
Homework Hitting (c) Softball-Spot.comOn the inside pitch, Taylor's getting his hands inside the ball. It's a very important skillwhen hitting the ball on the inside part of the play. Outside. On the outside pitch, hishands are going to move slightly away from his body.This is the blind tee drill.Taylor's working on hitting a pitch that'sdown the middle, off the front edge of theplate. He will step into the box, assumehis stance, look out to the pitcher, andthen close his eyes and hit the pitch.The reason that he's going to work onclosing his eyes is it allows him to feelhow his body is working in the swing.And he can work and feel the sequenceof the swing.Figure 8 'Blind Tee Drill'By that we mean when his front footmakes contact, his back heel comes up aggressively, he begins rotation of his feet tohis legs to his hips, and eventually to his upper body. It allow the hitter to actually feelwhat the body is doing. And it gives him a better sense of presence of how the bodyparts are working together.With tee drills, a hitter would want to complete 10-20 repetitions per day.This next drill is called the hum drill. Some hitters will have tension in their swing andan easy way to work on relieving that tension is through the hum drill.What the hitter will do is as he steps in and assumes his stance, he will begin to hum –mmmmmm – as such. Mmmmmm. And he wants to keep that tone throughout thewhole swing. You will notice that some hitters, if they would do this drill, they wouldbegin to hum and then just before the point of contact, they would raise that voice up apitch because there's a lot of tension in their swing. So we're going to try to keeptension out of our swing and keep our hum on one particular level here.Mmmmmm. Mmmmmm. Mmmmmm. mMMMMMMmmmmmm. MmmmmmMMMMMMmmmmmm.likethis.This is known as a fungo drill.Taylor's going to toss the ball up and go through his swing and try to hit line drives andground balls. It is a real good rhythm and timing drill. He's trying to work through thesequence of his swing and to make sure that his swing is in the proper sequence.5 of 10
Homework Hitting (c) Softball-Spot.comThe hitter here is trying to work on keeping his hands above the ball. If his hands aregoing below the ball at contact, then youwill see him popping the ball up.He will hit ground balls and line driveswhen he has his hands above the ball. It'sa very important point in hitting, is that youwant your hands above or over the ball atcontact.Again, the fungo drill is being used here tohit line drives and ground balls. In order tomake contact in the proper place, youmust toss the ball out in front of your bodyjust slightly.Figure 9 'Fungo Drill'A variation of this drill is to use a tee ball ora Little League bat. The reason that we would use this bat is it's easier to control, a littlelighter to handle, and it allows Taylor to get that through the hitting zone just a littlequicker.This is an excellent rhythm and timing drill. As you can see, the lower half of his bodystarted early and he's working through the entire sequence of his swing as he's hittingthe ball. And you will notice, each time he steps into the batter's box, he is assumingthe proper stance and working on his rhythm and timing of his swing.PART 3Why practice in front of a mirror? You can see your body actually going through themovements, you can see the proper sequence of the swing, and this will help you toassimilate the movements that arenecessary in having a good swing.And by him being able to visualize anduse the mirror then, hopefully, he'll beable to carry that over out into the field.Taylor's a visual learner. The mirrors arevery effective with visual learners.Coaches, there are three types oflearners. There's the visual learner, theoral learner, and the tactile learner.The visual learner is a player whowatching himself or watching other Figure 10 'Fungo Drill - Half Bat'players, learn and are able to pick up aparticular skill. An oral learner is a player that you can really talk to and you canactually talk him through the movements and then he has his success from there. A6 of 10
Homework Hitting (c) Softball-Spot.comtactile learner is a player that really learns better by putting your hands on them andhelping them through the movement. And by them feeling you moving them through themovement and assisting them in that way, it helps them to be able to learn the skillmuch easier.This player is working on what we call thedry drill. It was created by Bob Kaiser ofthe Utah Baseball Academy and it helps aplayer to be able to feel the propersequence of a swing.Taylor is working on taking his stride.When his front foot makes contact, gettinghis back heel up, and beginning rotation,with his hips going first, back heel comingoff the ground in a forceful action, and thenhis upper body rotating. The reason wehave his arms crossed is we want to takeFigure 11 'Mirror Drills - Visual Learner'the hands and arms out of the swing.It's much easier for him to be able to feel the sequence. He doesn't have to worry aboutswinging a bat. And we really want to work on the proper sequence here with the lowerbody leading the way.Taylor is more of a tapper. In other words, when he begins his stride, he pulls his frontfoot back, taps the ground, and then goes forward. You will notice when his front footmakes contact, his back heel forcefullycomes up off the ground, and then hisback hip begins to rotate, which causes historso and then his shoulders to continuethat rotational skill.There's two forms of energy in a swing.One is linear, when your front foot makescontact; that's the slight movementforward. The other is rotational, whichbegins when the back foot comes off theground in a forceful act. Then the hipbegins to rotate and the energy isproduced then into the upper body.Figure 12 'Mirror Drills - Tactile Learner'A hitter that's working on this particular drillreally wants to work on being able to concentrate on the proper sequence. Most hitterswill do this drill anywhere between 10-20 repetitions. The big point is that they areconcentrating on getting the sequence correct. Once their concentration begins towane, then they should stop.7 of 10
Homework Hitting (c) Softball-Spot.comThis is a dry swing drill. Where Taylor isactually going through his swing as hevisualizes it through the mirror.He's working on the components of theswing. He's making sure that his swing is inthe proper sequence. He's also working onthe rhythm of his swing. By that we meanhis stride, where he comes back with hisfront foot, taps, and goes forward.It is very important to get the sequence ofthe swing correct. The energy developedFigure 13 'Dry Drill'through this swing is then delivered to thebat. The bat lags behind the rest of the body and is the last part of the rotational piece.This dry swing drill allows the hitter to see himself from a different angle. He canactually see his body parts working in sequence as he looks straight into the mirror. Itgives him a different view. It really helps a visual learner. Mirror drills allow a hitter tobecome consistent with his swing. He can develop the proper sequence and he's ableto do this practicing on his own.We are using an actual home plate in this particular drill. It helps Taylor to get
Homework Hitting (c) Softball-Spot.com 1 of 10 PART 1 Caution. It is important that you consult a physician and a trainer or coach before you begin. You should have a medical check-up before starting any exercise program. Welcome to homework hitting. We're going to take you through a series of drills that you can use in your backyard to practice.
3.4 Examples of Guidelines 31 3.4.1 London Approach 31 3.4.2 INSOL Principles for Workouts 32 3.5 The Enabling Environment for Out-of-Court Workouts 35 4 Enhanced Workouts 37 4.1 What Are Enhanced Workouts? 37 4.2 Advantages of Enhanced Workouts 38 4.3 Disadvantages of Enhanced Workouts 39 4.4 Enhanced Workout Frameworks in Practice 40
Betsy Elvendahl 154 belvendahl@vernon.k12.az.us Geraldine Kocher 154 gkocher@vernon.k12.az.us Bill Jones 154 djones@vernon.k12.az.us LOCATION STAFF EXT. EMAIL . Vernon elementary School District # 9 P.O. Box 89 w 90 County Road w Vernon, AZ 85940 7 Phone (928) 537-5463 w FAX (928) 537-1820 w www.vernon.k12.az.us .
BeachBody and yoga workouts, we’re rounding up all the best free workouts you can stream today. Check out the list for the best free workouts on YouTube, On Demand, ROKU, Amazon Prime, on Instagram/IGTV, on Facebook, as well as the best free workouts from gyms and fitness studios, and the best free kid workouts or yoga for kids.
8 Weeks of Workouts The Total Body Blast workouts are built us-ing our progressive, systematic approach to High Intensity Interval Training. High Intensity Interval Training (HIIT) is a shorter workout style that combines pe-riods of intense exercise and periods of rest. HIIT workouts create a response in the body that increases its ability to burn
Bodyweight Shred: 21-Day Accelerator Workouts 21-Day Accelerator Workouts: Week #1 On week number one, we will be performing 3 workouts. Please make sure you take at least a day's rest in between these workouts. Day 1 - 20-10 Madness Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier .
1. Aerobic exercises to help burn off excess fat (workouts 1 and 2) 2. Strength training moves that focus on two or more muscle groups per exercise (workouts 3-5) 3. Core exercises to flatten the tummy and work the entire mid section (workouts 6 and 7). 4. Toning exercises that focus on specific body parts (workouts 8-13) CARDIO
intensity workouts. Each 4-week Turbulence Training program calls for: – TT Strength Workouts: 3x/week (Alternate between workouts A & B) – Intervals: 3x/week (After TT workouts or on alternate days) The entire Strength plus Intervals workout should last no longer tha
programming Interrupt handling Ultra-low power Cortex-M4 low power. STM32 F4 Series highlights 1/4 ST is introducing STM32 products based on Cortex M4 core. Over 30 new part numbersOver 30 new part numbers pin-to-pin and software compatiblepin and software compatible with existing STM32 F2 Series. Th DSP d FPU i t ti bi d tThe new DSP and FPU instructions combined to 168Mhz performance open .
