Conditioning Question?????

[MoeFoes]

I'm trying to put together a good conditioning practice for a 12U team. As well as a good pre game warm up. So I ask the wizards of HEY BUCKET. What works for you?

1. Running long distances (Jogging laps around the field or bases) Duck Walks, Lunges, etc...
2. Running Sprints (Short distance sprints) Ladder drills, wind sprints, agility training.
3. Lifting (Stick to Body weight only or use weights)
4. Stretching (When the muscle is warm or cold? Stretching the arms & legs in directions they will never travel) I have heard that several common stretches can actually hurt more that help as well as stretching cold.

[TexasPride97]

If you really want to get your girls in shape, just squeezing in some conditioning at practice won't get you too far. They really need to be active 7 days a week as well as eating right and getting good rest. I would suggest for 12U that you start by implementing 3 miles per week (can be done in 2-3 days, i.e. 1 mile 3x/week) running at 80%.

I'm personally not a fan of weights at that age because most 11-12 year olds are still developing. Many will argue though that nothing detrimental will come of lifting weights at that age. BUT...you can get very nice results from doing simple exercises on a regular basis provided you are eating right as well as getting ample amounts of rest. As for how much you want to lift, you can't put a number on it for an entire group. Some will be able to lift more than others, and some will grow stronger at faster paces than others. You have to treat every individual according to what they can handle. At that age, I would recommend working out no more than 2-3 times weekly and alternating upper/lower body each workout.

Check out my blog at
http://healthyfastpitch.blogspot.com/
There are several entries there that may point you in the right direction regarding nutrition. Also, our website has a very detailed conditioning program on it. If you would like to check it out I would be happy to PM you.

If your objective is truly to get your girls bigger, faster, and stronger you won't be able to do it alone. Get the parents involved. And this is key...muscles are not made in the weight room...they are made in the kitchen. Good luck!

[Tucson]

Well, I say no to number 1. A lot of us play softball, so we don't have to run.

[rbi]

If your not doing your own training program besides the once a week conditioning program at practice, your kidding yourself. All the once a week conditioning will do for someone who is already out of shape is either make you really sore for a few days and/or you will injure yourself and keep you from playing, you are NOT going to get in shape. I am the first to say, a player in great shape is a better player, less prone to injury and can weather a long hot tourney better than those who are not in shape, problem lies where too many kids rely on once a week to get in shape, aint happening folks..

[smash]

For 12U conditioning it is important to also work on coordination. I would implement a lot of ladders, hurdles, cone work, jump rope and quick short burst sprints. Most 12U girls are still small and can run distances, however when I implement these coordination excercises the girls have fun and enjoy conditioning more often.

[whatever]

The last few DI skills camps we've been attending have all told us how they have moved away from that static pre-stretching routine you see so many travel teams do before each game. They have told us that this holding your arm and counting to 15 together or sitting and stretching your leg and counting to 15 together does absolutely nothing in preventing injury when playing softball. What they have gone to is a more dynamic approach of running, sprints, jumping jack type exercises which really get the heart pumping and blood flowing. But I agree w/other posters in that if the girls are doing nothing the entire week except this warm-up activity, it really won't matter much. The first high humidity tourney dd ever played in she nearly passed out in the pre-warm up, was hyper-ventilating, etc. Coach was not concerned at all and simply said she wasn't used to exercising. With great concern took her to dr who advised us to keep a paper bag with her but she seemed fine. From that point forward she started in strength & agility classes with older teams, running, conditioning herself, lately joined a speed school. She is stronger now, barely gets winded and has outlasted all upperclassmen in her volleyball conditioning she just started to try out for high school VB. I thought she was in shape before - not even close.

[Sam]

Conditioning is overrated. Work on the game....playing the game....the mental game....a softball team will beat a track team every time....in a softball game.

Track teams don't practice softball....do they?

[DonnieS]

Conditioning is overrated. Work on the game....playing the game....the mental game....a softball team will beat a track team every time....in a softball game.

Track teams don't practice softball....do they?

Conditioning is what you do for your health. That should be done regardless of sport - I couldnt make my dds not work on conditioning - its part of them every day.

Regarding running, like a famous softball coach said "Why would you run long distance, all you do in softball is run 60 feet and turn left. "

[rbi]

Softball players conditioning program should not be thought of as a "cardio" workout. Kids need to focus on their CORE, focus on plyometric exercise's increasing fast twitch muscle memory, and light weights increasing overall strength, that is what you cannot get enough of. Sure cardio workouts are great for everybody BUT should not be thought of as part of what makes a great softball player. Most experienced athletic trainers/therapist know what it takes and if your serious about becoming "softball fit" you need to find one, dont rely on anyone else.

A workout program is just one third of the puzzle when it comes to a physically/mentally strong athlete, it takes practice aside from your normal practice, it takes mental strength, if you work on all three, your ahead of the game, sure plus god given natural ability helps out. If you speak to any major D-1 softball player who we all know has natural god given talent, they work there tails off year round doing the things listed above to stay ahead of the game.

All of this demands desire, if you dont have the desire, you wont have the work ethic, and if you dont have the work ethic, regardless of god given talent you will not be successful at a high level.

[GIMNEPIWO]

Conditioning is overrated. Work on the game....playing the game....the mental game....a softball team will beat a track team every time....in a softball game.

Track teams don't practice softball....do they?

Conditioning is what you do for your health. That should be done regardless of sport - I couldnt make my dds not work on conditioning - its part of them every day.

Regarding running, like a famous softball coach said "Why would you run long distance, all you do in softball is run 60 feet and turn left. "

Well ... JMFOBWTFDIK ... Everything has everything to do with everything ... But ya gotta make your licks count ... If you have the time ... mix it up ... run short, run long, stretch, weights, lunges, duck walks, way backs, jump ups, etc etc and on & on ......... what is the most important to me ?... ball handling and hit the sh*t out of the ball ...