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Speed and Agility for Softball

Speed and Agility for Softball . By Mindy Williams Cleeland. Speed = Staying Relaxed Running Technique . Phases of Speed Drive/Acceleration Phase Maintain Phase Deceleration Phase. Speed = Staying Relaxed Running Technique .

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Speed and Agility for Softball

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  1. Speed and Agility for Softball By Mindy Williams Cleeland

  2. Speed = Staying Relaxed Running Technique • Phases of Speed • Drive/Acceleration Phase • Maintain Phase • Deceleration Phase

  3. Speed = Staying Relaxed Running Technique • 2 ways to increase Speed- Stride Length and Stride Frequency • Head and eyes • Hands and Arms • Hips and Legs

  4. Speed = Staying Relaxed Running Technique • Feet Think of pushing down the base path while firing quick relaxed elbows

  5. Speed = Whole Body Warm up Movement Warm up • Must be done everyday, Always on the Balls of feet!!!

  6. Speed = Whole Body WarmupStatic Stretching/Flexibility • Static Stretching must be done everyday

  7. Speed = Proper MechanicsRunning Drills • Running Drills Should be done Everyday in order to truly change running mechanics

  8. Speed = Quickness and Agility Schedule it into Practice • Speed, Agility or Quickness should be a part of every practice! • Sample Week

  9. Speed = Quickness and AgilitySpeed Training • Never speed train for conditioning purposes • Never do more than 3 repetitions at full speed • Always be 100% recovered between reps=to be fast you must train fast

  10. Speed = Quickness and Agility Agility Training • Never speed train for conditioning purposes • Never do more than 3 repetitions at full speed • Always be 100% recovered between reps=to be quick you must train quick

  11. Speed = Power and Core StrengthPlyometrics and ABS • Fastest person on team will always have the highest vertical jump • Never do Plyometric training for conditioning purposes • Never do more than 3 sets of 5-15 repetitions at full power • Always be 100% recovered between sets=to be quick you must train quick

  12. Speed = Power and Core StrengthPlyometrics and ABS • Abdominal training should be done everyday! • Speed is directly related to Core Strength

  13. Questions? • Mindy Williams Cleeland • Speed and Quickness Coach- Tom Shaw Performance Inc. • Strength and Conditioning Coach- University of Washington and Tulane University • Entertainment Extreme Fundraising • mcleeland@entertainment.com • 360-281-6876

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