Free Speed Training Help

Wow, I almost forgot to tell you about all this stuff. As you may know we did our free "How to Get Softball Fit Fast" teleseminar last week. If you haven't had a chance to listen in to that free call yet, listen in HERE.

In addition to getting in shape for the season, many players and coaches also want to increase speed. Speed can be a huge asset on the softball field! So if you're looking to increase speed this year, here is a list of free resources to help you do that.

Speed Training E-Course
This e-mail course will help you:

• see the benefits of speed training
• learn about plyometrics - fundamentals and coaching cues
• understand how similar workouts relate differently to "speed" training
• get tips and drills for youth speed training
• know what to look for when choosing a speed training program

Free Teleseminar

***Find out the secrets of running a successful speed training program
***Outclass the competition with these ‘Speed Training Rules’
***Discover a simple method for retooling your speed training techniques

Free Report and Video

***2+ hours of Video showing you EXACTLY how to improve speed, power and sports performance
***Exclusive 35 page report exposing the Top 7 Training Secrets leading to superior speed
***Audio Interviews with Expert Coaches, Training Articles and Resources and much, much more

Try Complete Speed Training
I actually got permission to offer you Pat B's Complete Speed Training system (and all 17 bonuses) for free for 30 days. Take a close look at exactly what the system has to offer BEFORE you ever have to pay a cent. CLICK HERE for the special offer.

Get fast - win more!

How to Get Softball Fit Fast

As you know the season is right around the corner (unless your season runs in the fall, but this is still good information for you). Many coaches and parents are writing in asking me what they can do to shape up in just a few weeks time. What can you do over the course of just a few weeks to get into better softball shape for the season?

Well, I'm going address that exact issue on a free call next week Wednesday, January 21st.

We're also going to discuss:

• Is it useful/practical/harmful to continue this type of training during the season?
• Is it worth it to do softball conditioning with 10-12U players?
• Is it safe for kids to lift weights?
• If a player/team does not have access to a weight room, does this mean they can't do strength work?
• If I don't really have a pre-season "conditioning" period, how can I integrate conditioning right into my practices?
• And of course, what can I do to get into the best softball shape possible if all I have is a few weeks?

The only thing is, I can only reserve 96 spots for this call. So if you'd like to be there, go ahead and register HERE.

It's possible that we'll run out of lines for the live call, so I am only giving out the call information (the number to call and the access code to join us live) to those who register now. Registration guarantees that I will also be able to send you information on how to listen to the recording just in case a) you weren't available during the live call or b) you weren't able to get in because the lines were full.

So if you need information on how to get your team (or yourself) into the best softball shape possible in just a few weeks, go register for this free call now and I'll see you there!

Training Checklist - Be in Top Softball Shape for 2009

Ah, yes, this is cool stuff. I've been focusing on getting coaches ready for the upcoming season with the bootcamp, but of course, players can do lots to get ready too!

Here's a great article from Dan Huff at Baseball Strength:


To help you get your pre-season training set up properly, I've developed the following checklist(s) to make sure that you have all of the necessary components in your program.


Here is your checklist for the rest of the off-season.

• 3 Full Body Strength workouts/week
• 2 speed training sessions/week
• Daily Stretching and Mobility work

It's really that simple!


Well, maybe we need to go into a bit more detail.


3 Full Body Strength Training Workouts must include:

All Free Weight Training

Lower Body Leg Dominant Movements (Ex. Squats)

• Double Leg
• Single Leg

Lower Body Hip Dominant Movements (Ex. Straight Leg Deadlifts)

• Double Leg
• Single Leg

Upper Body Pressing Movements (always use neutral grip)

• Chest Press
• Shoulder Press

Upper Body Pulling Movements (2x as must as the pressing)

• Horizontal pulling (ex. Rowing)
• Vertical puling (ex. Pull-ups)

Core Training

• Rotation
• Anti-Rotation
• Flexion
• Extension

2 Speed Training Days must include:

Acceleration Training

• Work on technique of the first 3 steps
• Solid forward lean
• Drive the knees up and forward
• Keep the toes under the knees
• Strong piston action on lower leg (no cycle action)

Multi-Direction Training

• Lateral shuffles
• Crossover running
• Deceleration
• Stop-and-go change of directions
• Positive shin angles

Daily Stretching and Mobility Work must include:

Muscle Density Work

• Foam Roll
• Tennis Ball
• The Stick

Static Stretching

• Every Body Part
• Do the easy stretches once
• Do the difficult stretches two or three times

Active Mobility

• Move every body part through its full range of motion

Remember that not every workout needs to include every component of strength and speed, but every component must be included at least once each week.

Not sure what all those things are? I'm sure you've got questions on the checklist so be sure to let us know what we can clear up for you in our discussion forum!

A Reason to Stay Fast

So the other night at dinner my husband tells our girls that if the end up being faster then me then they'll be FAST. So of course my middle two want to race me now (they are pictured in this post). They are 6 and 8 years old. I told them that they can race me once they can beat their oldest sister because I can still beat her.

So my 6-year-old asks me if she can race me when she gets older.

My husband replies, "Well that wouldn't really be fair because then you'll be 17 and Mom will be 40-something."

Yikes!

But I know of some pretty fit 40 year olds so now I'm determined to still be able to beat my kids even when my 6-year-old is 17.

Hmmm, maybe I better take another look at that free speed report I was telling you guys about.

Speed Training e-Book For You

Okay, I did get that e-book uploaded so that you can download it to your computer. There is no charge, no strings, and no credit card required. Simply click on the link and begin reading

The Complete Speed Training Report: Secrets to Dominant Speed in Every Athlete.

This report was created by Patrick Beith of Athlete's Acceleration who gave me permission to give this report away to you for free. Here are the few things you'll learn in this free 35 page report:

***7 secrets to dominant speed
***The importance of strength training
***How To develop explosive power in your athletes (a great asset for any softball player)
***3 Steps to improving agility (another important asset for softball players)
***Find out what one of the most widely ignored aspects in speed development is and what you can do to address this area in your own training
***The RIGHT way to use conditioning to improve speed

Click Here to download get this Free Speed Training Report now.

Free Speed Training E-Book

I just received permission from Athletes Acceleration to give away The Complete Speed Training Report e-book to you for FREE. No strings attached. I'll have the download link ready for you this week.

This 35 page report covers:

***7 Secrets to Dominant Speed
***Importance of strength training
***Using plyometrics to build explosiveness
***3 steps for agility training
***The RIGHT way to use conditioning to improve speed
***and more

So stay tuned here at the blog for more information. I'll be posting the link where you can download this resource later this week!

Functional Training for Athletes

Today I was looking for articles on training for speed because I LOVE using speed in softball. It's such a great asset to have as a player. Of course, it's also nice for a coach to have players with speed. So in my search I came across an article from a guy named Vern.

In this article, there were some interesting tips like:
~ eliminate distance running
~ speed training for youngsters (9-10 yrs old for example) should be FUN
~ hip mobility is important
~ ALWAYS stress proper technique (this is something mentioned here at AAF too)
~ remember to address the CORE in any strength program

I thought some of the point in his article were quite interesting and many of them along the lines of things mentioned here at AAF. So what I found out was that this guy Vern has books and videos out and they are available online. Simply go to Amazon and search for Vern Gambetta. You'll see some of his products. The one I thought was interesting was Functional Training for Athletes at All Levels: Workouts for Agility, Speed, and Power. This book includes helpful icons which show readers when an exercise applies to their sport and when it is useful for specific movements like sprinting, throwing, jumping, or changing direction.

This is just another resource to help you improve your game with speed. There are a bunch out there and a bunch mentioned at this site. I think they all have their strong points and some will connect with you more than others. So this is just another resource for you to check out to see if it's something that will help you. Enjoy!

Great Shape for Summer....

...and for softball of course. Summer is here and this is the time of year everyone wants to look great at the beach (or the pool). I hardly went to the beach when I was playing. I just never had time, but from what I've seen, I think all the players I coach find time to play in the sun. lol

Anyway - if you're looking for an effective way to stay or get in shape during the off season or for your season, check out this article I posted on the site. Get stronger and get faster without having to add hours and hours of training to your already busy week. After all you don't want to have to give up time at the beach or the pool for more training. Balance in life and taking the time to relax and have fun is important too.

So what got me closest to being in active "softball shape" at the age of 30 after having 4 kids and being out of actively playing softball for over a decade? Click here to find out.

Speed Training Report Special

I just found out about a new Speed Training Resource that I think you may be interested in. I love speed training because speed is such a great asset to have when playing softball and there is quite a bit you can do enhance your speed. As a coach, I'm always looking for fun new ways to help my players increase their speed. As a parent I also look for ways to give my daughter an edge the competition may not have.

The Speed Training Report is a monthly, offline newsletter that gets mailed straight to your door. But who's creating this newsletter? Some of the best Speed Training instructors in the world who have experience at the highest levels of competition. There are a number of experts that will be contributing to what you'll receive each month. Click here to learn more about who you'll be hearing from.

Here is just a small part of what is included in the monthly Speed Training Report:

Sport specific programs and techniques for developing superior speed The exact steps to take and workouts to use when developing speed for your horizontal jumpers The missing link in youth (ages 7 – 17) athletic development The difference between agility and mobility and how to develop each of them Why mechanics and technique are the key to long term athletic development Program design techniques for developing optimal conditioning in field sport athletes 3 foundational movements guaranteed to improve change of direction, speed, and quickness ...and lots, lots more

In addition to the monthly newsletter, you'll also get a CD every month with audio interviews created just for this Speed Training Report. Plus you'll have access to live tele-seminars with the experts and many more useful bonuses. But you really have to take a look for yourself and see all that is being offered. Click Here for all the info.