By: Karen Matteson-Yoder; Head Softball Coach at The University of California, Davis

In order to attain your goals and maximize success you must make a consistent commitment to conditioning. In this article I will elaborate with you three components of our off-season training manual here at UC Davis. The goals of the program are aimed at developing speed, strength, explosion to the ball, and fitness on the field. If you commit to this program, you will see a number of gains in these areas. The premise of this program requires a consistent daily schedule and should allow for constant improvements. You will see the rewards if you are diligent in your approach and make the time commitment.

DYNAMIC WARM-UP

The dynamic warm up consists of a series of form drills that are intended to warm up the body and elevate the heart rate; while at the same time, the drills work on the proper form of running. Each drill is to be performed the length of a base path (60ft.). Make sure you properly jog and stretch before beginning. The drills are to be performed in order with only a 10 second period of stretching between each item:

1. Walk high knee to chest On Return- Heel to Glute (keeping toes up)

STRETCH (arms across chest)

2. High knee to lunge On Return- Side lunges

STRETCH (arms over head)

3. Lunge to hamstring stretch On Return- Inchworm

STRETCH (partner arm stretch)

4. High knee run On Return- High knee skip

STRETCH (free)

5. Glute-kickers (heel to back of thigh) On Return- Carioca (both ways)

STRETCH (free)

6. Sprint 75% (Up & Return) Sprint at 75% of your maximum speed from one edge through the bag with a break down.

7. Sprint 100% (Up & Return) Sprint at 100% maximum speed from one edge through the bag with a break down.

STRETCH (free)