Softball workouts-Part 2

Softball workouts page was getting too long and inconvenient to scroll up and down, so I just added a Part 2 page.  Please note that I am not a sports medicine expert or trainer, so my explanations here are mostly in layman’s terms.  Just trying to pass on what I learnt from the PT, so you know what to do.

Exercise 16-Shoulder strengthening with toning ball

Things needed: A soft 2 lb toning ball.  As the player strengthens the shoulders a 3 lb ball can be used for more conditioning.

Toning ball
Toning ball
Shoulder conditioning
Shoulder conditioning

* Have an adult or parent sit behind the player, with both the player and the parent facing the same direction.

* Now have the adult roll the toning ball to the player.  The player is supposed to catch the ball rolling towards their side and then toss it backward to the parent.

*The parent catches the ball thrown backward to them and rolls it back to the player.

* Repeat this exercise with both hands for about 15 repetitions.

Exercise 17-Shoulder and upper back stretching

Shoulder stretch
Shoulder stretch

* The pictures explain better than words on how to stretch those shoulder and back muscles.

shoulder and upper back stretch 1
shoulder and upper back stretch 1
shoulder and upper back stretch 2
shoulder and upper back stretch 2

 

 

 

 

 

 

Exercise 18: Strengthening the small muscles of the Ab

Muscles of the Abdomen
Muscles of the Abdomen

* Lay flat on a mat with legs bent at the knee.

* Place your hands on your abdomen and try squeezing your abs in until you feel the Ab muscles.

* Now raise one leg up partially and hold for 60 seconds, you will be able to feel the squeeze in the Ab muscles.

* Now relax and repeat the same by lifting the other leg.

* Note that if you don’t feel the muscles with your hands then start over from the beginning.  There is no point in doing this if you are not feeling and working out your muscles.

Exercise 19: Strengthening the lower back and glute

Lower back and glute
Lower back and glute

* Lay on your tummy (preferably on a flat pillow) with your arms on the sides.

* With your knee bent, gently raise your leg slightly up and hold.  Feel the squeeze in the muscles of the glute and the lower back.

* Bring the leg back down and repeat with the other leg.

* Repeat it 15 times.

Exercise 20: Exercise for Abs and Glute

Exercise for ab and glute
Exercise for ab and glute

* Sit on the ball and slowly roll forward until your upper back is on the ball while the lower half of your body is outside the ball.

* Posture your legs like a table top, so you feel the squeeze in your abs and upper thigh muscles.

* Then slowly roll back but make sure to not touch the floor.

* Repeat this 10 times.

* Make sure that the ball doesn’t slip from under you.

This is the end of Part 2 of the Softball workouts.  Thank you for reading.

Would love to hear from you :-)

Softball blog

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