We learn so many ways to workout in school and it surprises me how easy it is for us to forget them. Whether it's through a sport we have played or just a physical education class we are taught everything we need to know about enhancing our body. However when school is finished and we've moved on to concentrating on our careers and our families we find ourselves searching for an exercise quick fix. Especially during the holidays. Take Summer and Spring Break for instance. How many of us rush to the gym so we can get that perfect six pack or so we can fit into that bikini we have been hiding since college. Well today I want to go back to the basics and talk about some exercises we have been taught but we don't seem to pay attention to as much as we used to. Be sure to stretch before you workout to avoid injury.
The first sport exercise I want to talk about is an exercise we all know and one that I learned in school while playing basketball, football and soccer. They are called "Suicides" and they are an extreme cardiovascular exercise that increases stamina and endurance while helping us to slim down by burning off unnecessary fat. To begin this workout make sure you have enough distance to run back and forth. I suggest anywhere from 10 to 20 yards. Now start in a track style position with your hands on the floor. Push off and start running from one end of the distance you have measured to the other. Each time you make your way across, shorten the length of your run bringing yourself closer to the starting point each time. When you have worked yourself back into the starting point work yourself back out extending the distance that you run. Each time you make your way across touch the floor then run back. This exercise gives a serious workout to your legs (upper legs/calves), lower back and stomach (abdominal structures).
The second sport exercise I want to talk about is a volleyball workout. It's a cardiovascular exercise that focuses on your legs (upper legs/calves) along with your abdominal structures and lower back. To begin toss a volleyball into the air. When it comes down jump up to catch it and push it back up into the air. Do 5 to 7 sets of this exercise with 10 to 15 volley repetitions in each set. If you want a more intense workout that focuses on your upper body as well including your chest, shoulders (lats), arms (biceps/triceps), back, lower back and stomach (abdominal structures) then try using a heavier ball like a basketball. This will help strengthen your upper body as well.
The third sport exercise I want to talk about is a soccer exercise or a football workout. To begin stand with your hands on your hips. Now with your left foot on the soccer ball or football, roll the ball back. Now immediately switch legs catching the ball with your right foot. Again with your right foot roll the ball back and catch it with your left foot. Do this 20 to 30 times then relax. Do 5 to 7 sets of this exercise and you will notice a serious workout in your legs (upper legs/calves) and lower back.
The fourth sport exercise I want to talk about is a baseball drill that I learned when I was just a kid. However examining the workout itself I have come to realize how beneficial it really is. This exercise works out your whole upper body including your chest, arms (biceps/triceps), shoulders (lats), back and lower back. It also works out your forearms. To begin, stand in front of a chain link fence. Your partner is going to stand off to the side and toss a baseball up in the air and you are going to hit the ball with your bat. Make sure you hit the ball into the chain link fence. Do 5 to 7 sets of this exercise, hitting 10 to 15 balls in each set.
The fifth sport exercise I want to talk about is a football workout that is intense and works out the whole body. This drill focuses on the legs (upper legs/calves) and stomach (abdominal structures), chest, shoulders (lats), arms (biceps/triceps), back, lower back. To begin, run in place as fast as you can then drop to the floor in push-up position. Now immediately push yourself back up and continue running in place. Do 5 to 7 sets of this breaking each set down into 5 to 7 minuets.
Before I end this article I want to talk about another sport exercise that is a serious cardiovascular workout. This drill focuses on your whole upper body including your chest, shoulders (lats), arms (biceps/triceps), stomach (abdominal structures), back and lower back. Being a fan of boxing exercises I enjoy working out on a punching bag. I usually do a 30 minuet cycle that I break down into 5 to 10 min intervals. Since I don't have enough time to go to the gym I just workout on my own at home.
Showing posts with label fast ball. Show all posts
Showing posts with label fast ball. Show all posts
Thursday, November 1, 2012
5 Baseball Drills (New!)
Baseball is one of my favorite sports. Both to play and to watch however I have yet to write about it so today I want to focus our workout drills around this fantastic sport. Before we start be sure to stretch before doing these exercises.
The first baseball drill I want to talk about is an infielders catching drill. You need 4 players to run this exercise. You need a catcher, 1st baseman, 2nd baseman and a 3rd baseman. The catcher is going to play the batters position as well. To begin the drill the batter who is also the catcher is going to throw a fast ball to the 3rd baseman. Now the 3rd baseman is going to throw a fast ball to the first baseman. Finally, the 1st baseman is going to throw a fast ball to the catcher.
To continue, the batter/catcher is going to throw a fastball to the 2nd baseman, then the 2nd baseman is going to throw a fastball to the 1st baseman. Finally, the 1st baseman is going to throw a fastball to the catcher. From here you can repeat these two catching drills or you can continue.
To continue, the batter/catcher is going to throw a fast ball to the 2nd baseman, then the 2nd baseman is going to throw to the 1st baseman. Now the 1st baseman is going to throw to the 3rd baseman and finally the 3rd baseman is going to throw a fastball to the catcher. Again from here you can repeat these three catching drills or you can continue further.
To continue, the batter/catcher is going to throw a fast ball to the 1st baseman, then the 1st baseman is going to throw a fast ball to the 1st baseman, then the 1st baseman is going to throw a fast ball to the 3rd baseman. Now the 3rd baseman is going to throw to the 2nd baseman then finally the 2nd baseman is going to throw a fast ball to the catcher.
These four catching drills are serious and they are designed to have your players effectively act off instinct. To change it up even more the batter/catcher can throw grounders instead of throwing fast balls.
The second baseball exercise I want to talk about is an outfielders drill. Your outfielders are basically catching fly balls and ground balls. You are going to need an infield and an outfield to run this drill. To begin this exercise your batter is going to hit a ball to the outfielders. The outfielders will then catch it and throw it to the infielders. The infielders will then run one of the infield catching drills that we previously went over. What catching drill the infielders run depends on which baseman the outfielders throw the baseball to. This exercise drill is meant to enhance your players speed and reaction time making their instinct more effective.
The third baseball exercise is a short stop drill. For this exercise you are going to need a full infield including a batter/catcher, a 1st baseman, 2nd baseman, 3rd baseman and of course two short stops. To begin, the batter is going to hit grounders to one of the two short stops. Now the short stop will throw the baseball to either the 1st, 2nd or 3rd baseman. From here your baseman will run one of the infield catching drills that we previously discussed. What catching drill your infield runs will depend on what baseman the short stop threw the baseball to. This short stop drill will enhance your short stops ability to work with your baseman thereby tightening up the infielders game. This is an extremely important baseball drill because your short stops guard the two pockets that keep the ball in play.
The fourth baseball exercise is a catching drill that requires 8 players. 4 regular players and 4 short stops. The 4 regular players are going to stand across from each other so that their area is in the shape of a square. You want to have a good amount of distance between them so they can throw fast balls. Now your 4 short stops are going to stand in between them but position themselves further back. To begin the drill the 4 regular players are going to throw the baseball back and fourth to each other occasionally throwing grounders to the short stops. The short stops are then either going to toss the baseball to one of the players next to them or throw a fast ball to one of the regular players across from them. The short stops should never throw to each other. This is a serious catching drill that will tighten up your whole infield.
The fifth baseball exercise drill is a pitching drill. For this exercise you are going to need to hand a tire from a tree. Now all you are going to do is stand back and pitch the baseball through the tire. Do this baseball/pitching drill consistently and you will enhance your pitching skills.
The first baseball drill I want to talk about is an infielders catching drill. You need 4 players to run this exercise. You need a catcher, 1st baseman, 2nd baseman and a 3rd baseman. The catcher is going to play the batters position as well. To begin the drill the batter who is also the catcher is going to throw a fast ball to the 3rd baseman. Now the 3rd baseman is going to throw a fast ball to the first baseman. Finally, the 1st baseman is going to throw a fast ball to the catcher.
To continue, the batter/catcher is going to throw a fastball to the 2nd baseman, then the 2nd baseman is going to throw a fastball to the 1st baseman. Finally, the 1st baseman is going to throw a fastball to the catcher. From here you can repeat these two catching drills or you can continue.
To continue, the batter/catcher is going to throw a fast ball to the 2nd baseman, then the 2nd baseman is going to throw to the 1st baseman. Now the 1st baseman is going to throw to the 3rd baseman and finally the 3rd baseman is going to throw a fastball to the catcher. Again from here you can repeat these three catching drills or you can continue further.
To continue, the batter/catcher is going to throw a fast ball to the 1st baseman, then the 1st baseman is going to throw a fast ball to the 1st baseman, then the 1st baseman is going to throw a fast ball to the 3rd baseman. Now the 3rd baseman is going to throw to the 2nd baseman then finally the 2nd baseman is going to throw a fast ball to the catcher.
These four catching drills are serious and they are designed to have your players effectively act off instinct. To change it up even more the batter/catcher can throw grounders instead of throwing fast balls.
The second baseball exercise I want to talk about is an outfielders drill. Your outfielders are basically catching fly balls and ground balls. You are going to need an infield and an outfield to run this drill. To begin this exercise your batter is going to hit a ball to the outfielders. The outfielders will then catch it and throw it to the infielders. The infielders will then run one of the infield catching drills that we previously went over. What catching drill the infielders run depends on which baseman the outfielders throw the baseball to. This exercise drill is meant to enhance your players speed and reaction time making their instinct more effective.
The third baseball exercise is a short stop drill. For this exercise you are going to need a full infield including a batter/catcher, a 1st baseman, 2nd baseman, 3rd baseman and of course two short stops. To begin, the batter is going to hit grounders to one of the two short stops. Now the short stop will throw the baseball to either the 1st, 2nd or 3rd baseman. From here your baseman will run one of the infield catching drills that we previously discussed. What catching drill your infield runs will depend on what baseman the short stop threw the baseball to. This short stop drill will enhance your short stops ability to work with your baseman thereby tightening up the infielders game. This is an extremely important baseball drill because your short stops guard the two pockets that keep the ball in play.
The fourth baseball exercise is a catching drill that requires 8 players. 4 regular players and 4 short stops. The 4 regular players are going to stand across from each other so that their area is in the shape of a square. You want to have a good amount of distance between them so they can throw fast balls. Now your 4 short stops are going to stand in between them but position themselves further back. To begin the drill the 4 regular players are going to throw the baseball back and fourth to each other occasionally throwing grounders to the short stops. The short stops are then either going to toss the baseball to one of the players next to them or throw a fast ball to one of the regular players across from them. The short stops should never throw to each other. This is a serious catching drill that will tighten up your whole infield.
The fifth baseball exercise drill is a pitching drill. For this exercise you are going to need to hand a tire from a tree. Now all you are going to do is stand back and pitch the baseball through the tire. Do this baseball/pitching drill consistently and you will enhance your pitching skills.
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