Ladies,           Attached is your lifting and conditioning program for this summer. We want  to focus on not losing the progress that we have made this year. You will be lifting 3  days a week and conditioning 4 days a week. The lifting is scheduled to be on  Mondays, Wednesdays, and Friday’s. Running and Conditioning days Monday,  Tuesday, Thursday, and Friday.  I understand that it is your summer break, and you  will be travelling and busy. If you can’t lift or run on Thursday or any other  particular day, then do it on another day that works better for you. However, do not  workout 3 days in a row and then take 3 or 4 days off. That will be more detrimental  than helpful to you.    The running is split into various components.  Monday you will work on your  start drills and agility runs. Tuesday will be speed school. Thursday you will choose  4 LSA drills, and Friday you will run 1‐3 miles. All the information and directions  you will need are attached. The instructions are clear on what to do for the start  drills and speed school. There are 11 different agility runs and 7 different LSA drills,  so switch them up and have fun with them. Choose 4 different LSA drills and do 6  reps per LSA drill. For the Distance running, you will run 1‐3 miles. Your goal should  be to beat your previous Friday’s time. The Active Stretch is very similar to how you  warm up before a game; the sheet is attached that explains what to do. The first 2  weeks of the program are for active recovery. These are not full workouts, but more  of a time for you to get out and play ball, jog, and just be active. Doing this will help  you adjust better from your time off and going into the workouts.    The more you do over break, the less we have to make up for in the fall to get  ready for our season. We want to win and must be in the best shape to do so. Let’s  work hard over break, but also enjoy it as well. If you have any questions regarding  the summer workout feel free to contact me by email‐ [email protected] or  by phone‐ (615)‐542‐6681 or Darren at [email protected] or 270‐809‐7072.              Mark & Darren      

MURRAY STATE UNIVERSITY SOFTBALL SUMMER 2010 SPEED-STRENGTH CONDITIONING PROGRAM

MONDAY NAME: ACTIVE STRETCH 5 MINUTES ABS 200 GLUTE HAM RAISES x10/3 SHLD. COMPLEX x6-8 REPS DB SWINGS x15 REPS HG. CLN. + FR. SQ. + PRESS HANG CLN

BENCH When you have performed all reps at the prescribed weight, increase 5 lbs. in every set. On the 3rd Mon., use the weights from the 2nd Mon.'s [10] & increase 5 lbs.

SQUAT Increase weight each set. 5-10 lbs.

RDLs

INVERTED ROWS x10/3 WARM-DOWNS & STRETCH

21-Jun

28-Jun

A C T I V E

A C T I V E

R E C O V E R Y

R E C O V E R Y

5-Jul

12-Jul

19-Jul

26-Jul

2-Aug

9-Aug

3/

3/

3/

3/

3/

3/

5/ 5/ 5/ 3/ 10/ 8/ 6/ 4/

5/ 5/ 5/ 3/ 10/ 8/ 6/ 4/

5/ 4/ 4/ 4/ 10/ 8/ 6/ 4/

5/ 4/ 3/ 3/ 10/ 8/ 6/ 4/

5/ 4/ 3/ 3/ 10/ 8/ 5/ 5/

5/ 4/ 3/ 3/ 10/ 8/ 5/ 5/

6/ FUN FUN 5/ RUN RUN 4/ 30 MIN 30 MIN 2/ JOG JOG

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 4/ 3/ 3/

6/ 4/ 3/ 3/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

MURRAY STATE UNIVERSITY SOFTBALL SUMMER 2010 SPEED-STRENGTH CONDITIONING PROGRAM

WEDNESDAY NAME: ACTIVE STRETCH 5 MINUTES ABS 200 GLUTE HAM RAISES x12/3 COMPLEX x6 REPS GOODMRN. + PRESS

CIRCUITS

Leg Circuits

23-Jun

30-Jun

A C T I V E

A C T I V E

R E C O V E R Y

R E C O V E R Y

ACTIVE ACTIVE GAME GAME 1 HOUR 1 HOUR 8 X 50's [to recover] WARM-DOWNS & STRETCH

7-Jul

3/

14-Jul

3/

21-Jul

3/

28-Jul

3/

4-Aug 11-Aug

3/

3/

B.W. #1 B.W. #2 B.W. #3 B.W.# 1 B.W.#2 B.W.#3 X2 X2 X3 X2 2/

0/

3/

2/

3/

3/

MURRAY STATE UNIVERSITY SOFTBALL SUMMER 2010 SPEED-STRENGTH CONDITIONING PROGRAM

FRIDAY NAME:

25-Jun

2-Jul

ACTIVE STRETCH 5 MINUTES ABS 200 GLUTE HAM RAISES x12/3 SHLD. COMPLEX x6-8 REPS HG. CLN. + FR. SQ. + PRESS

A C T I V E

A C T I V E

HANG CLN

R E C O V E R Y

R E C O V E R Y

INCLINE BENCH When you have performed all reps at the prescribed weight, increase 5 lbs. in every set. On the 3rd Friday., use the weights from the 2nd Friday.'s [10] & increase 5 lbs.

SQUAT When you have performed all reps at the prescribed weight, increase 5 lbs. in every set. On the 3rd Fridau., use the weights from the 2nd Friday.'s [10] & increase 5 lbs.

16-Jul

23-Jul

30-Jul

6-Aug 13-Aug

3/

3/

3/

3/

3/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

5/ 5/ 5/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 5/ 5/

JOG: JOG: 10/ ROLLER-ROLLER-8/ BLADE: BLADE: 6/ OR OR 4/ BIKING: BIKING:

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 5/ 5/

1 HOUR 1 HOUR

PULL-UPS/CHIN-UPS x10/3 HYPERS x12/3 WARM-DOWNS & STRETCH

9-Jul

OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF

MURRAY STATE UNIVERSITY SOFTBALL SUMMER 2010 SPEED-STRENGTH CONDITIONING PROGRAM

Mon

Tues

Wed

Thurs

Fri

RUNNING SCHEDULE: START DRILLS & AGILITY RUNS

X

choose any 3 from attached list. 3 reps each

SPEED SCHOOL

LSA DRILLS

X

X

choose any 4 from attached list. 6 reps each

DISTANCE RUNS- 1-3 MILES Try to beat your previous time

X

Sat

Sun

Murray State Softball Summer 2010 Incoming Players

MONDAY NAME: ACTIVE STRETCH 5 MINUTES ABS 200 GLUTE HAM RAISES x10/3 SHLD. COMPLEX x6-8 REPS DB SWINGS x15 REPS FR. SQ. + PRESS

BENCH When you have performed all reps at the prescribed weight, increase 5 lbs. in every set. On the 3rd Mon., use the weights from the 2nd Mon.'s [10] & increase 5 lbs.

SQUAT Increase weight each set. 5-10 lbs.

SUPERMANS

DUMBBELL ROWS x10/3 WARM-DOWNS & STRETCH

21-Jun

28-Jun

5-Jul

12-Jul

19-Jul

26-Jul

2-Aug

9-Aug

3/

3/

3/

3/

3/

3/

3/

3/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 5/ 5/

10/ 8/ 5/ 5/

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 5/ 4/ 2/

6/ 4/ 3/ 3/

6/ 4/ 3/ 3/

20/ 20/ 20/

20/ 20/ 20/

20/ 20/ 20/

20/ 20/ 20/

20/ 20/ 20/

20/ 20/ 20/

20/ 20/ 20/

20/ 20/ 20/

Murray State Softball Summer 2010 Incoming Players

WEDNESDAY NAME: ACTIVE STRETCH 5 MINUTES ABS 200 GLUTE HAM RAISES x12/3 COMPLEX x6 REPS GOODMRN. + PRESS

CIRCUITS

Leg Circuits

8 X 50 YD. RUN [to recover] WARM-DOWNS & STRETCH

23-Jun

3/

B.W#1

30-Jun

3/

7-Jul

3/

14-Jul

3/

21-Jul

3/

28-Jul

3/

4-Aug 11-Aug

3/

3/

B.W.#2 B.W. #1 B.W. #2 B.W. #3 B.W.# 1 B.W.#2 B.W.#3 X2 X2 X3 X2 2/

0/

3/

2/

3/

3/

Murray State Softball Summer 2010 Incoming Players

FRIDAY NAME: ACTIVE STRETCH 5 MINUTES ABS 200 GLUTE HAM RAISES x12/3 SHLD. COMPLEX x6-8 REPS FR. SQ. + PRESS

INCLINE BENCH When you have performed all reps at the prescribed weight, increase 5 lbs. in every set. On the 3rd Friday., use the weights from the 2nd Friday.'s [10] & increase 5 lbs.

SQUAT When you have performed all reps at the prescribed weight, increase 5 lbs. in every set. On the 3rd Friday., use the weights from the 2nd Friday.'s [10] & increase 5 lbs.

LEG EXTENSIONS X12/3 LEG CURLS X12/3 PULL-UPS/CHIN-UPS x10/3 HYPERS x12/3 WARM-DOWNS & STRETCH

25-Jun

2-Jul

9-Jul

16-Jul

23-Jul

30-Jul

6-Aug 13-Aug

3/

3/

3/

3/

3/

3/

3/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 5/ 5/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 6/ 4/

10/ 8/ 5/ 5/

OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF

Murray State Softball Summer 2010 Incoming Players

Mon

Tues

Wed

Thurs

Fri

RUNNING SCHEDULE: START DRILLS & AGILITY RUNS

X

choose any 3 from attached list. 3 reps each

SPEED SCHOOL

LSA DRILLS

X

X

choose any 4 from attached list. 6 reps each

DISTANCE RUNS- 1-3 MILES Try to beat your previous time

X

Sat

Sun

BODYWEIGHT CIRCUIT # 1

NO DUMBBELLS

PUSH –UPS-------------------------------- X 10 CRUNCH SIT – UPS--------------------- X 20 SQUATS------------------------------------ X 20 ROTATIONAL PUSH –UPS----------- X 10 BICYCLE SIT – UPS------------------- X 20 ALTERNATE LUNGES---------------- X 20

[10 EA. LEG]

CHAIR TRICEP DIPS------------------ X 10 CROSSOVER CRUNCH SIT – UPS- X 20 SQUAT JUMPS---------------------------X 10 Rest 2:00, Repeat; Rest; Repeat

THE PATTERN IS PUSH (UPPER BODY), CORE (SIT – UPS) & LEGS.

BODYWEIGHT CIRCUIT #2: 10 Push-ups 20 Sit-ups 9 Push- ups 18 Sit-ups 8 Push-ups 16 Sit-ups, etc………………………. 1 Push-up 2 Sit-ups BODYWEIGHT CIRCUIT #3: 10 Push-ups 5 Chin-ups 20 Abs 10 Squats Repeat 3 times

START DRILLS MOUNTAIN CLIMBER STARTS---PUSH-UP POSITION, BRING RIGHT FOOT UP TO LEFT KNEE, TH CYCLE STEPS 4 TIMES, EXPLODE FOR 5 YD. SPRINT ON 4 CYCLE. REPEAT WITH LEFT FOOT. REPEAT FOR 3 REPS EACH LEG. TALL & FALL STARTS---GET TALL ON TOES, LEAN FORWARD, DRIVE HANDS AND FEET EXPLOSIVELY FOR 5 YDS. REPEAT FOR 5 REPS SKIP STARTS---SKIP FOR 10-15 YDS. THEN SPRINT FOR 10 YDS.

REPEAT FOR 5 REPS.

FORWARD HOPPING STARTS---HOP ON ONE LEG 3 TIMES COVERING APPROXIMATELY 3-5 YDS., ON THE THIRD HOP EXPLODE INTO A SPRINT FOR 5 YDS. REPEAT FOR OTHER LEG. REPEAT FOR 4 REPS. LATERAL HOPPING STARTS---STAND ON RIGHT FOOT, HOP TO YOUR LEFT 3 TIMES AS ABOVE, EXPLODE INTO A SPRINT FOR 5 YDS. REPEAT FOR LEFT FOOT (HOPPING RIGHT). REPEAT FOR 4 REPS.

SPEED SCHOOL WARM-UP AND STRETCH 1 X 50 YD @ 50% MAX SPEED 1 X 50 @ 65% 1 X 50 @ 75% 1 X 50 @ 85-90% THEN: 4 REPS AT 85-90% X 50 YD; CONCENTRATE AND WORK ON GOOD HAND & ELBOW DRIVE, HIGH KNEES, AND HEEL KICK FOR THE MIDDLE 25 YDS OF A 50 YD RUN.

AGILITY RUNS CHELSEA SET This routine is very good for building up your stamina. It involves jogging and sprinting around a 30-yd x 30 yd square as follows: 1. Jog four sides 2. Sprint one side; jog three 3. Sprint two; jog two 4. Sprint three; jog one 5. Sprint four 6. Jog one; sprint three 7. Jog two; sprint two 8. Jog three; sprint one 9. Jog four = 1 Chelsea 10. Rest for 2 minutes

PYRAMID -----------100 yards --------------------- 75 yards ---------------- 50 yards --------- 25 yards ---Sprint 25 yards; walk back; repeat 6 times Sprint 50 yards; walk back; repeat 4 times Sprint 75 yards; walk back; repeat 4 times Sprint 100 yards; walk back; repeat 2 times; record time From 1 to 4 = 1 Pyramid

TUBE RUN 9 markers each 5 yards apart Marker Number 0 is center marker as follows 8 6 4 2 0 1 3 5 7 1 1 1 1 1 1 1 1 1 Sprint from 0 to 1 to 2 to 3 and so on and back to 0 = 1 Tube Run STINKERS Measure two cones 50 yards apart. You start at one cone and must hit the far line 3 times (to equal one). Try to complete 75 seconds for one. Completing 3-5 stinkers. Rest period is 1:15

CONES SHUTTLES Measure 6 cones 5 yards apart. You must do 8 shuttles total. The standard is to complete 3 in 35 seconds (each) and 5 in 40 seconds (each). Rest period is the remainder of the minute (example35 seconds sprint, 25 seconds rest) with two extra rests of 15 seconds (usually after no. 3 and 6).

AGILITY RUNS 1. CONE CHUTE DRILL Place 10 cones or markers in a slalom-like course with 5 yards distance between cones. Starting at the first cone, weave throughout the slalom course at maximum speed. One length of the course equals one rep. 2. SPRINT/SHUFFLE/SPRINT Place 4 cones or markers in a straight line with 20 yards distance between cones. Starting at cone #1, sprint to cone #2, rotate body sideways and shuffle to cone #3, as you reach cone #3 rotate body forward and sprint to cone #4. Total distance covered is 60 yards per rep. One set consists of 5 reps at maximum speed with 25 seconds rest between reps. 3. 4 CORNER DRILL Place four cones or markers 10 yards apart in the shape of square. Begin at cone A. Sprint to cone B, shuffle left to C, back pedal to D, then carriocca to A. . One time in a clockwise direction and one time in a counter-clockwise direction equals 1 rep. 4. T-CONE RUN Place four cones or markers in the shape of a "T". Position cone B 10 yards from cone A and place cone C and D 5 yards to each side of cone B. You position at cone A to begin. Sprint to cone B, side-shuffle left to cone c, immediately side shuffle to cone D, side shuffle back to cone B, then backpedal to cone A. Total distance covered on one rep is 40 yards 5. ZIG ZAG RUN Place 10 cones or markers in a zig zag formation with 10 yards distance between consecutive cones. Begin at cone # 1. Sprint to #2, then to # 3, then to #4 etc. until you have reached the end of the line of cones. One complete run is considered a set. Lower your center of gravity as you approach each cone, plant your outside foot, open your hips, and drive to the next cone. 6. TRIANGLE CONE RUN Place three cones or markers five yards apart in the shape of a triangle with cone B as apex of triangle. Star at cone A, Sprint around cone B to cone C, backpedal to B, then sprint to cone C.

LATERAL SPEED &AGILITY (LSA) DRILLS 1. CONES #1: Cross-over Steps &/OR Lateral Step-overs & Go-- 2 feet in each hole & 1 foot in each hole

3’-4’

CONES #2: Shuffle, Up-and-Back, Turn-and-Go

6’-10’

Shuffle--

Up and Back--

3’-4’ Ensure to keep knees bent and the feet apart (never closer than 12 inches). Drive hard off of the outside foot to propel the body between the cones. This will assist in quick changes of directions running forward and backward. Sprint forward toward the parallel cone, stop and backpedal to the next cone. Key points: when it comes time to change direction—bend the knees and drop the butt, you cannot change directions quickly if your standing straight up; push to reaccelerate with each change of direction.

Turn and Go--

This entails running through the cones while pivoting the body around the hand. You will S-through the cones, alternately placing the right and left hands on the cone, pivoting around it and sprinting to the next one. Key points—after pivoting you need to square up the hips and run straight down the lane (this is not a shuffle drill); ensure you are bending at the knees, not your back, to get your hands on the cones for pivoting; once again, reaccelerate after each change of direction.

2.) Box Drop-step

Drop-step

Sprint Sprint

Sprint

Cones are 5 yards apart

Sprint

3.) L’s

[Right and Left]

1 A.

2

3

Sprint, Backpedal, Run the L

B. Shuffle, Shuffle, Run the L C. Carioca, Carioca, Run the L 1 2 3

4.) I-Drill:

2. 8 yds.

1. 3 yds.

START

SPRINT TO CONE #1 [TOUCH WITH RIGHT HAND] BACKPEDDLE TO START [TOUCH WITH BOTH HANDS] DRILL # 1----SPRINT TO CONE #2 [TOUCH WITH LEFT HAND] BACKPEDDLE TO START [TOUCH WITH BOTH HANDS] SPRINT PAST CONE #3

SHUFFLE TO CONE #1 [TOUCH WITH RIGHT HAND] SHUFFLE TO START [TOUCH WITH LEFT HAND] DRILL # 2----SHUFFLE TO CONE #2 [TOUCH WITH RIGHT HAND] SHUFFLE TO START [TOUCH WITH LEFT HAND] SPRINT PAST CONE #3

5).

5-10-5 Drill START

3 2 1

5 yds.

5 yds.

1 DRILL #1---- SPRINT DRILL #2---- SHUFFLE DRILL #3---- CARIOCA

2 SPRINT SHUFFLE CARIOCA

3 SPRINT THROUGH SPRINT THROUGH SPRINT THROUGH

13). “W” drill

a

c 1

e 3

2 b

4 d

Drill #1: Sprint 1; Backpedal 2; Sprint 3; Backpedal 4 [there and back] Drill #2: Stand beside cone A with your back toward C, D, & E; shuffle to cone B; make an inside pivot; shuffle to cone C; make an inside pivot; shuffle to cone D; make an inside pivot; shuffle to cone E; reverse the order and work your way back to cone A. Drill #3: Start at cone A; Sprint to B; Shuffle to C; Sprint to D; Shuffle to E. [there and back] Drill #4: Sprint 1; Carioca 2; Sprint 3; Carioca 4 [there and back]

14). “M” drill