Nebraska Softball Sample Workouts

By NU Athletic Communications

Sample WorkOut Programs: Download Here

Day One

WARM-UP:
Planks: Front: Begin by lying on the floor in a pronated (face-down) position. Bend the elbows at a 90-degree angle and elevate the body into a pushup position while staying on the elbows. The hips are one inch above the rest of the body. The scapulae are protracted and the head is in a neutral position. Side: Begin by lying on side. Have the elbow at a 90-degree angle and elevate the body so that all weight is supported by the elbow. Switch sides and do the same thing.

Frog Leg Raises: Lie on your back with legs together, hands at your sides and knees bent at a 45-degree angle. Raise the legs together off of the floor until the feet are directly above the pelvis. Pause and fully straighten out your legs. Breathe out and slowly lower your legs back to the ground, still keeping them perfectly straight. Return to the start position.
http://youtu.be/YTrhQG9eN24

Hanging Shoulder Retractions: Start hanging from a pull-up bar with hands shoulder-width apart. Flex the abs, then squeeze your shoulder blades to lift your chest as much as possible without bending the arms. Pause at the top then return to the starting position.
http://youtu.be/mHlaEgezj0g

LIFT:
Squat Jumps: Using your arms to swing powerfully and quickly, lower down to a parallel squat position and jump vertically. Land quietly with the hips and knees bent, "cradling" the impact as opposed to a jarring landing. Return to an upright position before jumping again. http://youtu.be/SaGK8rzC-e0

DB Squats: Start with feet parallel and shoulder width apart holding a dumbbell in each hand on the side of the body set the body by flexing the abs. Squat down until the dumbbells touch the floor or the sides of shoes. Remain flexed and stand up. Reset and repeat for designated repetitions.
http://youtu.be/ibv9laTu2-0

1DB Row: Start with feet in a lunge position in front of a bench, left foot forward, right foot back. Lean forward and place your left hand on the bench, abs flexed, head down, with a dumbbel in your right hand. Pull the dumbbell up to the side of your body, to the armpit. Keep elbow pointed upwards. Lower the dumbbel until right arm is fully extended.

Leg Curls/SL Leg Curls: Start lying on your stomach or sitting up on a leg curl machine. Contract hamstrings, pulling heels towards the buttocks and slowly lower weight until legs are extended. These can also be performed one leg at a time.

Inverted Chin-up/Pull-up:
Set up at straight bar in the squat rack to about the height of your hips. Get down so that your chest and lower body are underneath the bar and reach up so that you can hold the bar using an overhand grip at shoulder width. Pull your back off of the floor to a locked positions, shoulders, hips and ankles all making a straight line. Pull yourself up, keeping the hips and knees aligned until your chest touches the bar. Pause before lowering back to the start position.

 
http://youtu.be/L9FCouN8Xjw

DB Split Squats: Start with feet in a split position; with one foot back and slightly bent, heel off the ground. Grip the dumbbells with a comfortable grip to the side of the body. With abs flexed to start, lower body down until the forward thigh is parallel to the floor (if forward knee comes over the toes or the forward heel comes off of the ground, drop, or "wiggle" the back foot farther back) and return to the starting position. Perform equal repetitions on each side.
http://youtu.be/qP3GzGtWodg

DB Triceps Extension: Start by lying with your back on a flat bench, arms extended overhead holding a dumbbell. Slowly lower the dumbbell behind the head by bending the elbows. Return to starting position by extending the elbows. Keep the elbows tucked in as close together as possible, not flaring out. (Can also be performed using a bar).
http://youtu.be/otI71wwIejo

Wall Dorsi-Flexion: Start with back against a wall, and feet out in front a few inches away from the wall. Keep the heels on the ground and dorsi-flex the foot (pull the toes up toward the shins).
http://youtu.be/ByHKaSYWcQU

Med Ball Side Toss: Start holding a medicine ball with shoulders perpendicular to a wall or partner. Load your weight onto your back leg while twisting your torso in the same direction. Then throw the ball explosively at the wall or partner by transferring your weight from back to front and "throwing" your hands forward. Your finish position should be as close as possible to a good finish position for a softball swing.


Day Two

WARM-UP:
Planks Front: Begin by lying on the floor in a pronated (face-down) position. Bend the elbows at a 90-degree angle and elevate the body into a pushup position while staying on the elbows. The hips are one inch above the rest of the body. The scapulae are protracted and the head is in a neutral position.
Side:
Begin by lying on side. Have the elbow at a 90-degree angle and elevate the body so that all weight is supported by the elbow. Switch sides and do the same thing.

Plate Step-up and Rotate: Place an Airex pad or stack two plates together in front of you and get into a push-up position. With hands starting on the ground, step them up onto the pad. Rotate your weight onto your right hand, turning to look up and reach for the ceiling with your left hand, pausing at the top in a side plank and then returning your hand back to the pad, then both hands back to the ground. Repeat with the right hand reaching for the ceiling for the second rep.
http://youtu.be/VDqDxjwPuGw

DB Shoulder Protractions: Start lying on an incline bench set at a 45-degree angle with dumbbells held overhead in each hand. Contract your abs and extend your hands as far up and away from the bench as possible (your shoulders should lose contact with the bench, but your back should not), then return to the start position.
http://youtu.be/xPpuKjRN_kc

LIFT:
DB Jumps: Start with feet parallel and shoulder width apart holding a dumbbell in each hand on the side of the body. Bend the knees to lower the dumbbells two inches below the knees. Extend the knees and hips into a jump. Your landing position should be similar to that of your starting position-hips and knees bent to absorb the impact! Stand back up to reset and perform the jump again for the given number of repetitions.

http://youtu.be/jzHqkabMQFg

DB Front Squats: Start with feet parallel holding a dumbbell in each hand at the sides. Place the head of the dumbbells flat on the top of the shoulders, maintaining grip on the dumbbells. Be certain to keep the elbows up so that the weight will not fall off the shoulders. Lower the hips until the middle of the thighs are parallel with the floor and return to the starting position.
http://youtu.be/uamc-FhZTXI

1DB Incline: Start seated on the incline bench with one dumbbell overhead in your left hand and your right hand at your hip or across your chest. Lower DB to chest/armpit depth then drive the DB up. Keep your elbow tucked in, no flaring out.

DB RDL: Start with feet should width apart, with soft knees (slightly bent), holding a dumbbell in each hand. Keeping the weights in front of you and close to the body, flex the abs and slowly push the hips backward to bend at the waist. Lower the weight until you feel a stretch in the hamstrings then contract the hamstrings and glutes to return to the starting position.
http://youtu.be/3xHUov-6MJE

Decline Push-ups: Set up at straight bar in the squat rack to about the height of your hips. With your feet together and your body aligned, lean over and grasp the bar with the arms straight and shoulder width apart. Bending at the elbows and shoulders, lower yourself until your torso gently touches the top of the bar. Pause briefly before pressing back up to the starting position. Keep the elbows as tucked-in to your sides as possible.
http://youtu.be/4t_dqVtKEM0

DB Lateral Squats: Start with feet positioned in a wide stance toes pointed slightly outward, holding a dumbbell in each hand in at your sides/slightly in front of you. Slowly squat to the right by pushing the right hip back and shifting the dumbbell in the right hand to outside of the right leg and the dumbbell in the left hand just to the inside of the right leg. Keep the left leg straight. When your thigh reaches parallel with the ground, push back up through the middle of your right foot to return to the starting position and shift to the left in the same manner. Repeat equal repetitions for each leg.


Rear Delt Raise: Start with feet shoulder width apart, knees slightly bent, holding a dumbbell in each hand. Maintaining a flat back, bend over at the waist so the chest is parallel with the floor. With a slight bend at the elbow, raise the dumbbell with elbows upward squeezing shoulder blades together.

Lateral Raise: Start standing with feet shoulder width apart with knees slightly bent, holding a dumbbell in each hand in front of the body. With elbows slightly bent, raise dumbbell laterally (out to the side) so that it is parallel to the floor.

Front Raise: Start standing with feet shoulder width apart with knees slightly bent, holding a dumbbell in each hand in front of the body. Raise dumbbells in front of your body until arms are parallel with the floor (SB or DB).
http://youtu.be/wpv15dQyqsA

Grip Flicks: Start standing with your arms down at your sides. Make a tight fist and then throw your fingers out straight, "flicking" them out as fast as you can. Repeat this as fast as you can for 30 seconds. When the time is up, immediately hold your arms out to the front and repeat the "flicking" movement for another 30 seconds. When the time is up, immediately raise your hands overhead and repeat the "flicking" for the last 30 seconds.
http://youtu.be/lYsK7bR_i6Y

MB OH Throw-Down: Start standing, holding a medicine ball at your waist. Bring the medicine ball above your head, using your legs and coming up on your toes to create momentum. At the peak, flex the abs and throw the ball straight into the ground with the arms nearly straight. Catch the rebound and repeat.

 

 

Day Three

WARM-UP:
Squat Roll-Ups: Stand with feet slightly wider than hip-width apart with the toes straight ahead. Squat all the way down and roll onto your back. Use momentum to roll back and squat back to a standing position. Keep your feet at the same width on the way up as on the way down. If you have to bring your feet together or splay them wide apart, have a partner help you up, or hold a medicine ball for counter-balance.

Shoulder Circles: Lie with your back on a physio-ball with 2.5 or 5 lb. plates in each hand. Rotate your shoulders backward in big circles for the given number of reps.

Choice Abs: Pick a few of your favorite abs exercises and get the prescribed number of reps. The reps assigned are counted in total, not that many of each exercise.

LIFT:
DB Split Jumps: Start with feet in a split position; with one foot back and slightly bent, heel off the ground. Grip the dumbbells to your sides. With chest up and back flat, lower body down and then jump up and switch feet into a split position, land and then repeat. If forward knee comes over the toes, lengthen stance.

DB Lunge: Start with feet hip width apart. Grip dumbbells and hold them to the side of the body, step forward up and over the opposite knee with one leg and lower the body down until the lead leg's thigh is parallel to the ground (if forward knees comes over the toes, take a longer step). Push back with the front leg to the standing position.

2 DB Row: Start with feet shoulder width apart and knees slightly bent. Grasp a dumbbell in each hand. Set the back by sticking the chest and butt out. Extend the hips and knees and stand up with the dumbbells. While maintaining a flat back and slightly bent knees, bend over at the waist so the chest is parallel with the floor. Start the movement by bending the elbows and bringing the dumbbells straight up below the diaphragm. Extend the arms fully and stretch the shoulders forward. Stay bent over during the exercise and control the dumbbells on the way down. Repeat the movement.

 

DB SL RDL: Start with feet shoulder width apart, with soft knees and flat back. Hold the dumbbells to the side and set the torso by flexing the abs and pulling the rib cage forward. With one leg on the ground, slowly bend at the waist and bring the dumbbells toward the ground while bringing the opposite leg back so that it is parallel to the ground. Return to starting position and do the reps for that same leg and then switch legs (this can also be done with a barbell or hex bar, but master it with the dumbbell first).

Triceps Pushdown: On a cable machine, start with the rope or bar in front of the body, arms fully flexed with elbows close to body. Pull your rib cage down with your abs and pull your hips into a posterior tilt (tuck your butt under). Push the rope toward floor until arms are fully extended and return to starting position under control.

SL Squats (pole): Start standing with one foot toe first up next to a pole. Hold on to a pole with both hands at belly button height. Extend the left leg out in front. Squat with the right leg until the buttocks hit the heel.

Farmer Walks: Simply hold heavy dumbbells in each hand and walk the prescribed distance for the prescribed number of reps. Keep the rib cage pulled down and abs "turned on." The weight should be heavy enough to greatly test your grip by the end of each rep.

DB Forearm Series: Holding a dumbbell in each hand with your elbow joint at a 90-degree angle, pronate and supinate your hands (by rotating wrist from palm up to palm down). Then for ulnar and radial deviation hold the dumbbell at one end by your side, palm facing your body and clocking wrist back. Complete the prescribed reps and sets for ALL THREE positions.

 

Dynamic Warmup

Set up a 10-yard course and perform each exercise for that distance. In-between exercises, job and backpedal for 10 yards before moving on to the next exercise:

Knee Hugs: Start with the feet positioned side-by-side, one knee is pulled to the chest by the arms with the ankle dorsi-flexed (toes pulled toward shin). The upper body remains upright. The stepping action is cycled through for the desired distance.

High Knees: Start with the feet positioned side-by-side, one knee is pulled to the chest by the arms with the ankle dorsi-flexed (toes pulled toward shin). The upper body remains upright. The stepping action is cycled through for the desired distance.

Quad Stretch: Start with the feet positioned side-by-side, one foot is pulled up toward the back and caught with one hand, with the body remaining upright. Release the foot and step forward, picking up the opposite foot and “catching” it behind you in the same manner. The stepping action is cycle through for the desired distance.

Butt Kicks: Start with the feet positioned side-by-side, one foot is pulled up toward the back as far as possible and as fast as possible in a running pattern. Maintain a slight forward lean and use your arms as if sprinting.

Lunges: Start with feet hip width apart. With opposite arm action, step forward with right leg up and over the left knee and lower the body down until the right thigh is parallel to the ground. Advance forward and take another step with the left leg. Repeat in a cyclical action. When reaching the desired distance, step backwards to lunge backward for the next drill.

Genie: Start with feet positioned side-by-side. Pick up the right foot, placing the right ankle across the left knee. Keeping the right foot in position, squat on the left leg as far down as possible, attempting to get the right shin parallel with the ground (this should stretch the hip and down the side of your leg!).

Shuffle: Start with feet positioned side-by-side with left shoulder facing the intended direction. The left leg takes a lateral step. The right leg then slides to reinstate the original width between the feet.

High Skips: Skip on the right foot and at the same time, drive your left knee up as high as it will go. Then repeat with the left foot skipping and the right knee driving up. Use a double arm swing to generate as much vertical momentum as possible.

Straight Leg March: Start with feet positioned side-by-side. Keep your right leg straight and swing it up as high as possible, trying to touch your opposite and stretched out hand. Walk forward with each step and repeat with the left leg.

Ballerina Walk: Start with feet positioned side-by-side. Pick up your right knee as high as possible, then step forward, transferring all of your balance to the right leg. Keeping your left leg straight, bend down, reaching your hands for the ground. Your straight left leg should be parallel to the ground before stepping forward and transferring all weight an balance to the left leg and straightening out the right leg in the same manner.

Inchworms: Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms keeping legs as straight as possible. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Dip your hips forward for a stretch, then walk your feet forward to meet your hands. Keep your palms on the floor to begin the next rep and repeat for the given distance.

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