Theese are Some of the drills we teach
you can variate any of theese to suit your own workout.

PITCHERS
Softball Specific - Overload/Underload Throwing
After Proper Warm up:
3 Cycles of
 8 Throws with Regular Ball
8 Throws with Heavier Ball
8 Throws with Lighter Ball
8 Throws with Regular Ball
Take a two minute break between cycles
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Advanced Overload/Underload Six Week Program
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It may take a while its a big file !!!

WARM -UPS
First, try to always begin with some type of light exercise to increase the blood flow to your muscles...After stretching we recomend you start with overhand throws. Start throwing at about 50% of your maxium effoert from about 20 feet. As you warm up, work back to 30 feet, then 35. Increase effort to 75% then 100%. Exaggerate your arm extension and follow through. Work on your overhand throwing Technique. Good pitchers understand they're also important in the in field. once you've warmed up, move back to into 20 0r 25 feet and throw about 25% of your maxiumn effort underhand. Work your way to 30-35 feet increasing your effort to to 75%. you should be close to 100% working your back to 40 feet.

ISOLATED WRIST SNAPS (short or long)
While standingwith your feet about shoulder width apart, take your fastball grip. With the ball gripped firmly in your hand, allow your throwing arm to relax at your side. Your elbowshould be straight. Extend your non- throwing arm across your body and hold your bicep to stabilize your arm. Using your forearm and wrist, snap the ball quickly. Rip through the seams and try to generate as much power as possible....Slowly rock your pitching arm backward about 18-24 inches. Repeat sets as indicated

FOUR-CORNER DRILL
This drill  combines wrist snaps with fastballs thrown to four basic corners in the batters strike zone. Alternate between the number of fastballs and long wrist snaps indicated on the workout.

X-DRILLS
This is a simple modification of the four corner drill. Throw one pitch to each of the four corners of the strike zone, forming an "X"- for example, throw one pitch high outside, another low inside, followed by high inside.

POWER PHASE SNAPS
Power phase drills help to reinforce your pitching fundementals and enhance your pitch speed and power. This is basicly the same as the "L" drill. Concentrate driving your arm through the pitching circle. Snap your wrist with the relaease at your hip, remember to follow through, pointing your elbow up

COOL DOWN
A "cool down" helps speed your bodys recovery and can also help reduce the chance of injury. We recomend  ending your workout by throwing a couple of fastballs, reviewing and isolate your fundementals. Make sure you finish your session confident and fundementally sound. Follow that up with  10-12 fastballs at about 75% effort. Return to overhand throws, again concentrate on good extensions and follow through. Spend the last 5 minutes on stretching. Utilize ice or ice packs. Ice can not only be benifical in helping to heal injuries but also, if used properly, help prevent them. consult with a physician for recommendations and inistruction on the use of icepacks.

HITTING
SWING SETS
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SLUMP BUSTING
Everyone has slumps. when a player is struggling, she should fine tune her mechanics, not perform a complete overhaul. Slumps often start in the head, begining with a loss of confidence. a mechanical break down can also lead to bad days. here are some suggestion for breaking a slump

•  The player should try to see the ball better and longer. She should concentrate on hitting the ball up the middle or the opposite field.
• Opening up the stance can help. An open stance shortens the swing, and the head positions makes it easier to keep both eyes on the ball
• The player can choke up for better bat control
• Self examination of her mental approach may be useful.
• The player should relax and avoid overswinging
• The player can work on mechanics off a Tee
• A day off may premit the player to get away from the pressure.