You can also try using a railing in your home, or the support poles in your basement. A fireman’s pole at your local park will do. Grab a resistance band, and wrap it around something stable that is approximately shoulder height.This exercise is ideal for pre-season training, because it works the core in a way that helps the body react to twists and turns without injury. Pallof Pressedįorget wasting time with sit-ups and crunches! Build a rock-solid core and show off a loaded six-pack with the Pallof press. Todd Murray, owner of Results Plus Fitness, Hamden, CT 2. Add a high knee ‘farmer walk’ to this exercise to further build strength and prevent injury. Simple exercises like walking backwards on an incline will help protect knees. I work with many players who suffer injuries due to poor conditioning. Work up to heavier weight slowly, and only when you can maintain perfect form. Take a breather and repeat this exercise for 3 reps.On your final rep, swing the bell back through your legs, and then return it to the starting position 1-foot in front of you on the ground.Immediately repeat steps 5 & 6 five times.As the kettlebell comes back towards your body, let the bell pull your torso downward while keeping a flat back (and tight torso!) Allow the kettlebell to swing down and through your legs.Don’t let your arms drive the movement - all momentum should come from your legs and glutes. Forcefully drive your hips forward to propel the kettlebell to the approximate height of your shoulders.With a flat back and straight neck, lift the kettlebell off the ground, allowing it to swing between your legs with knees slightly bent.Pull your shoulders down and back and tighten your core.Keeping your back straight, abs engaged, and feet shoulder-width apart, bend at the waist and grasp the kettlebell handle with both hands so your palms face your body.Start with one 10-pound kettlebell placed about 1 foot in front of you on the ground.Hip training also helps you make quick moves to different planes to pitch or play defense.įor this explosive exercise, always remember to pay attention to perfect form: This is why lateral hip strength and stability are keys to success. Contrary to popular belief, rotational power doesn’t come from your abs, but from your hips. Softball players need explosive power for swinging, throwing, and pitching for split-second actions or reactions. When you want to improve softball performance, you need to focus on the muscle groups that are going to give you an edge on the field. Laura Berg, winner of 4 Olympic medals in softball Pre-Season Prep for Softball Summer Camp: 1. Coach always says ‘Emotionally, physically, mentally come to the field prepared’, because if you don’t bring that to the field, you’re going to get beat. That’s why we’ve put together these great softball exercises to help you stay on top of your game and prepare for Revolution Softball Camp! We play this game with emotion and love. If you’re currently on a school softball team, it’s likely that you’re training several times a week however, softball coaches know that off-season training results in top performing players who win games. Without moving your hips, twist to each side, exhaling to contract obliques.Our Top 3 Training Exercises to Try at HomeĪpril showers bring May flowers and Softball season! Hopefully you haven’t had to brush any cobwebs off your equipment - or your body. While standing or sitting, place a broomstick on your upper back. While sitting upright with hands at sides on the ground, bring your legs straight out, crunch them back in close to your body, and bring them back out.ĭuration: 4 sets, 1-minute work, 30-second rest Bring knees to chest, lifting with lower abs. While lying down with hands at sides on the ground, extend your legs straight out, about six inches off the ground. Hold yourself up again for another 30 seconds. Hold for 30 seconds then tap hip into ground for five reps. Touch your opposite hand to opposite foot meeting at the center to make a V with your body. “Whenever you do any ab workouts, it’s always good to get all the air out as you squeeze at the point of full contraction,” Vuala says.ĭo this workout three times a week after resistance training. We caught up with IFBB men’s physique pro and certified personal trainer Pierre Vuala to see how he keeps his midsection shredded without even using equipment. Now, it’s time to be consistent and have them look the way you want them to- ripped. We don’t doubt your will to get six-pack abs.
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