Olympic Lifting & Skills Workshop

I also wanted to share with each of you a workshop I am putting on this Saturday at the shop in Redding. It is completely optional so no pressure if you are busy. I just wanted to share the opportunity to attend with you.

I have a new website and company I started @ www.BuildingaBetterAthlete.com I urge you to visit it, subscribe to the blog and take a look at the workshop details here 

Date: Sat March 2
Time: 10-12
Cost: $10.00

Please visit the site and sign up to hold your spot!

Thanks,
Tasha

What we need to work on...

Hello Girls,

Hope you have all recovered from last weekend and are having a great week. I wanted to share a few videos to help with some of our situational play that we struggled with last weekend. Please see below:

Getting in Position on a Cut

Blocking, Yup I know You Catchers Love This One:

Footwork for a Fly Ball, This is something I would love to see our outfielders get better at.

These are all great videos, even though they are for baseball they still have the same principles you need to work on. Please be ready for a great practice on Sunday. It will be more structured and we will have certain goals we want to accomplish.

Building a Fastpitch Softball Player

Dear Fastpitch Softball Parents,

With our first tournament approaching I thought it was perfect timing to share a more personal experience. Most of you may know that I played fastpitch softball in college, however, what you probably don’t know is that I had to really work for every opportunity. You know when you watch games or players and can just see that someone was naturally talented, that wasn’t me. I was slow, and a rolly polly. I was constantly being viewed as average on the young teams I played for. Coaches would see the flashy players and focus their attention them, and I often got the short end of the stick. However, with the strong support system of my family and some close family friends I worked my butt off to earn the right to call my self a contender in fastpitch softball. With that said, the road to becoming a collegiate athlete was filled with many positive and negative events in my career. For this blog, I am going to focus on the negative and how it can affect a fastpitch softball player and any athlete. 

Before we start this season, I want to write and remind you that everything you say and do impacts your children. You are parenting an athlete, scratch that, you are building an athlete! You have the power to shape your children into positive, confident, and strong young women. I really want to emphasize that everything you say to your child sticks to them, some is forgotten but the criticism and negative comments about their abilities and skills will have a lasting imprint on them. 

“Dad’s especially need to remember that what they say to their daughters is written in Sharpie. It can’t be erased.”

                                                                               -Sue Enquist, UCLA Head Coach

 The Good, the bad, and the Ugly of an Athlete

Growing up in an athletic family the competitive nature and attitude was coursing through my veins even when I was in my teens. I remember every coach who doubted my abilities, and I remember the negative comments made when I didn’t perform well in Fastpitch softball. I especially remember, the comments made by my parents. As most of you may know, my Dad is somewhat of a hard head, and extreme competitor. Luckily, he had daughters who just get angry and it drives them to be better. But trust me this wasn’t, and isn’t always the case. As parents, you will slip up, you will watch your daughter strike out time and time again, make error upon error. It is up to you how you handle these situations as a parent. But I would like to remind you that pointing out all their mistakes and faults, yelling at them until your blue, and shaking your head when they make those mistakes will be imprinted in their memory, and will effect the way they play for the rest of their lives.  

Your Words Have a Lasting Impact

As a player, when we make a mistake and see our parents shake their head, or stomp away from the field. We see it! Most young athletes look at their parents after every play and at bat. Weather they do good or bad. When they see a face of dissapointment they are heartbroken. They then start to doubt their abilities. This doubt is all it takes for a 12 year old to spiral out of control during the rest of the game.  Seeing your disappointment directly affects their attitude in the game. Worst of all…when they mess up, they dread the end of the game and meeting you face to face after having a bad game. Don’t be the parent that harps on every error and mistake, without any encouraging words. Don’t be the parent that curses and yells at their child over how they played. Don’t be that parent.  At 12 years old your daughters just want to make you proud and do well, they are just as disappointed as you when they make mistakes. Don’t let this disappointment stick around, once a game is done it’s done. Now its time to focus on the next game.  

She's 12, She Will Get Over It...

You may think that just because your daughter is 12 years old and not playing for an 18 gold team that all this doesn’t matter. I ask you to reconsider. I was 12 once, I have been cursed at, yelled at, and cut down by coaches and sometime parents. I remember those comments and how it felt. I have also seen first hand when a young athlete feels the pressure and disappointment of their parents or coach and have quit playing fastpitch softball. They give in, give up, and throw in the towel. Not because they weren’t good, but because someone got to them and made them feel unsuccessful and it wasn’t worth it. When someone loses love for the game it is heartbreaking. I encourage you to talk positively to your young athletes, show them that you support them 100% and don’t show doubts in their abilities. There is a difference in constructive criticism and cutting down a player. Remember, you have to say 10 positive comments, to make up for 1 negative when dealing with attitudes and self esteem. 

“Softball and baseball are two of the only sports that you can fail 7 times out of 10 and still be considered successful.”

Failure in Fastpitch Athletes

I hate to break it to you, but your child will fail. As the quote says above, you can fail 7/10 and still be successful. Your athlete will have to cope with a lot of failure, and learn to be strong willed and have a good mind-set. This is one of the hardest things to teach young athletes, coaches can’t do it alone, we need your help. We need the people at home to be on board too, and help support the players and encourage them to use their errors and strikeouts as a teaching tool for their next at bat. There is always something to be learned from failure. Athletes who don’t cope well with failure and have a bad attitude are like a cancer to a team, and to themselves. When an athlete throws bats, helmits, gloves, and shuts down after a strikeout it is a sign of weak character and poor sportsmanship. This will not be tolerated or supported on our team.  

The Story of a Fastpitch Softball Player

I will leave you with this story. The summer before my Senior year of High School I was playing at a big tournament in Sacramento. All the coaches I had been talking to were going to be there and said they would come watch. I was extremely nervous, excited, and just wanted to do well.  I wanted a scholarship! The first day went well, I hit pretty good and fielding was impeccable. Sunday rolls around…everyone is their to watch, San Jose State and St. Mary’s are right behind home plate watching me. Bad news, looks like this was not my game, I sucked it up! Not only did I have an error at third, I couldn’t hit a ball to save my life! It was like I had just picked up a bat for the first time. Every error I could see the disappointment on my dad’s face. I knew I screwed up. After the game was over I wanted to ball, but I held it together. My dad started in on me, telling me how I was never going to get a scholarship playing like I did, and that they just left and how bad I had did. I was heartbroken I thought I failed my team, my family, and my dad. I have never forgot that feeling. But I still didn’t break down, I stayed strong. As we walked out to the car, we saw SJSU and St. Mary’s they both wanted to talk to me! They said they were waiting to see me fail and see how I handled failure. Apparently they had seen me do really well at other games, were just waiting to see if my attitude changed in times of pressure and failure.  Who would have thought! They said they were so pleased with how I handled my strikeouts, and how much I lead my team that they wanted me to come on official visits. These visits eventually lead to a Scholarship at San Jose State.  

The truth of the matter is, even though my dad had a slight freak out. (You can’t always be perfect.) He had taught me to deal with failure and how to have a poker face when playing. He often says “ Don’t show emotion, don’t show your weakness.” I remembered these words from when I was 10 or so and they have always stuck with me. I believe without my families encouragement and competitive nature to push me I would never have been given a scholarship. I wish this for every one of your daughters, that is our goals as coaches. Your child can’t become a D1 athlete over night. So all I ask is that you remember that everything you say and do will mold them into the player they will become. Think before you criticize, and always show your support.

Good luck this weekend!

Natasha Hawkins

Homework - Are You Up for the Challenge?

Hi girls, hope everyone is having a great start to their week! I have an interesting homework assignment for you. It is actually two parts. Part one is sort of a scavenger hunt for you and your parents ( very easy!) . The second part is a list of 10 things you have to complete before the weekend.

Part 1: 

Find a long piece of PVC Pipe or a broomstick. Make sure your pvc pipe is long enough that with the widest grip you can get over head is possible.

 PVC TRAINING BARS – This is a simple yet effective training tool to use for warm-ups as well as scaled down workouts and instruction.Your friendly hardware store should have this available.

Sizing: around 1 inch diameter and 60'' long.

If you really want to get tricky buy end caps for your pvc pipe, later on you will be able to add weight in the pvc pipe and cap it off. (This is optional)

Remember if you don't have pvc available you can always use a broomstick.

*We will use this in future workouts

Part 2:

Complete Each Item at Least Once this Week:

1. Hit off a Tee, yes a Tee! 

Remember what you have worked on with your coaches and what you need to work on. Keep your back shoulder up, keep the knob in front of the bat - no casting your bat out and around. Use those powerful hips!!!

2.  Play catch with a friend, sibling, or parent

Work on using your stop signs and bringing your glove straight to your shoulder after you catch it. This should happen as fast as you can! Remember to take your time and do it right. Don't rush through it and try to throw as hard as you can. This is about doing it right not taking someones arm off.

3. Complete 150 air Squats for time

Exactly how it sounds. Complete 150 air squats as fast as you can. Time yourself and post your time in comments. Remember but stays back and down and your butt should be below you knee at the bottom of your squat.

4. Work on Your Leads

Prentend your on first base, have a parent, friend, or sibling do the pitching motion. Practice your take off. Remember to leave at 12' O Clock. You should take 3 steps and get back. Now pretend your on second and take 5 steps. Do at least 10 rounds for each base.

5. Find a video or drill on the Internet that you would like to share with the team

Is there a special or inspirational video you would like to share with your team mates? Maybe a drill you really want to try? Put the url of where you found it and say what it is in the comments.

6. Do this mini workout

25 Push Ups
50 Sit Ups
100 Jumping Jacks
50 Toe Touches
25 Leg Lifts

7. Work on Your Position

Catchers: 30 drop and blocks for time
Pitchers: Work on your rotations - up close and just spin the ball
Third Base: Pretend your fielding a bunt. Work on sprinting in and fielding - Visualize this you don't need a ball
First: Work on foot work when getting back to the bag. Just like we worked on in practice.
Middle infield: Have someone roll you a ball and work on your approach up to the ball while fielding. Dont forget the top hand.
Outfield: Have someone throw long with you. Stretch out those arms and work on throwing down hill

8. Do this Mini Workout

4 Rounds of : 
10 Sit Ups
10 Push Ups
10 Squats
10 Sprints (20 yards)


9. Run 20 Sprints (15 yards)


10. Write down how you feel about this week in your journal.

-Write down what workouts you completed, how you felt, how long it took you. Whatever you would like just write something down. 

Your Body Type - Ectomorph, Mesomorph or Endomorph?

Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program. This is a great article I found on http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

Ectomorph

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Typical traits of an ectomorph:

• Small “delicate” frame and bone structure
• Classic “hardgainer”
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

Mesomorph

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Typical traits on a Mesomorph:

• Athletic
• Generally hard body
• Well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

Endomorph

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Typical traits of an Endomorph:

• Soft and round body
• Gains muscle and fat very easily
• Is generally short
• "Stocky" build
• Round physique
• Finds it hard to lose fat
• Slow metabolism
• Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

A Combination of Body Types

These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So which body type are you?

Given the information above you should be able to identify your body type. You may also want to optimize your diet and training to suit your body type.

One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. I have about the skinniest natural build possible and at the time of writing this article I have gained about 30kg (66lbs) of lean muscle mass.

Burgers! That's Not Healthy....Says Who?

Triple Hamburger / Cheeseburger Slow Cooker Meatloaf

This is a great, fun recipe for the entire family. Think burger (yum) & in a crockpot (easy!). Plus your getting the benefits of protein here! My suggestion would be to have this, with a small salad, and some fruit. Sounds yummy! Recipe below, if you want to go to the site it's from here is the link. http://paleopot.com/2013/01/triple-hamburgercheeseburger-slow-cooker-meatloaf/http://paleopot.com/2013/01/triple-hamburgercheeseburger-slow-cooker-meatloaf/

Cheese is optional, toppings are encouraged.

Yes, the cheese is purely optional, yet it is still at least a triple hamburger and a meatloaf at once! This is a simple concept idea that you can really tweak to your own liking. I used chard leaves as the lettuce of the “burger” knowing it wouldn’t get too mushy, yet you could also use spinach or kale. I also used sliced onions, jalapenos, and dill pickles. You may decide to add in fresh tomato slices, mustard, or bacon. It’s your burger meatloaf, put what you want in it. I’ll Just show you how to make one and you can decide later.



First off you have to make sure you work with a lean cut of ground beef. I used Wisconsin raised 91/9 grass feed beef that I ordered from Tropical Traditions. The reason you want such a quality lean cut, is that extra fat will simply render off your meatloaf and pool in your slow cooker. This does happen a little still with the 91/9 but not nearly as much and this came out great.

What you need:

The Meatloaf:

• 2.5 pounds of grass fed ground beef, about 90% lean
• 2 whole eggs
• 1 tsp ground black pepper
• 1 tsp sea salt
• 1/2 tsp smoked paprika
• 2 tsp granulated onion

The Toppings / Fillings:

• 4 ounces grass fed sharp cheddar cheese, sliced thin (optional)
• Large handful of chard or kale leaves
• 1 medium white onion, sliced thin
• 2 jalapenos, sliced medium
• 1 large dill pickle, sliced into hamburger sized pickles.
• Other options: Bacon of course, fresh tomato slices, mustard, chili, etc.

The Ketchup topping:

• If you are super pinched on time and don’t care about the paleo police, just find a sugar free ketchup at the market, and top with sesame seeds. How much ketchup? Just enough to form a decent cover to your loaf, about a quarter cup.

How you make it:

1. In a large bowl, combine your ground beef, 2 eggs, and spices. Mix by hand really good (let the kids to it) until an even consistency is reached.
2. Divide your meat into 3 equal portions. They don’t have to be perfectly equal in size, just close. This is meatloaf not math.
3. Lightly grease the bottom of your slow cooker with a small amount of coconut oil. A tsp will do.
4. Press one of your portions of beef down into your slow cooker. You want to form an even base for your meatloaf leaving just enough room for your fingers to rest between the cooker and your loaf. Keep in mind I cook in a 6 quart cooker.
5. Add your toppings to the first layer, leaving the outside 1/2″ of the layer untouched for crimping with the next layer. I added chard leaves first, then my cheese slices, onions, and jalapenos.
6. Take another portion of your meat and flatten it out on your counter top so that it is large enough to cover the first layer. Place it on top of the first layer and use your fingers to crimp down the edges of the meat so that they join with the first layer. Tuck any toppings that are sticking out back into the loaf.
7. Add your second layer of toppings. For this layer I used dill pickle slices instead of jalapenos.
8. Use your 3rd portion of meat to form one last layer, and apply it to the top just as in step 5.
9. Make sure no toppings are sticking out of your loaf, push them back in if they are! Use your hands to seal the layers of the loaf shut.
10. Top your loaf with your tomato sauce / ketchup and sprinkle on some sesame seeds for garnish.
11. Cook on high for 2.5 hours or on low for 5.
12. When cooking is finished, allow loaf to cool before attempting to remove or slice it. Use some potholders to remove your slow cooker’s lining and transport it to your stovetop where it can sit and cool. You may also want to use a turkey baster to remove some of the fat that has rendered down into the bottom of your slow cooker.
13. Enjoy! Do let me know if the comments what toppings you used in yours.

Get Strong! Work Hard! Win!

Workout of the Day

Warm Up!

 

Your Workout, Figured it was a good choice with Valentine's Day coming up!!!

ATTENTION Players & Parents

Practice will be this Saturday  ( not Sunday) due to our Super Bowl fans. Practice will be at Big League Dreams, same times as usual.

See you all there!

Coach
Tasha

Workout of the Day!

Play the Outfield Fearlessly!

Don't Underestimate Outfield! Everyone Will Need Experience in the Outfield

Too often, only the weaker defenders are assigned outfield duty and the best players have determined early that they are too good to play the outfield. By the time a collegiate career comes around, many players have never been taught any of the necessary skills to play the outfield positions and thus must start at ground zero.

After years of being a shortstop (or pitcher, etc.), it is a daunting prospect for a player to move into that last line of defense. There is no reason why all players do not learn all skills at an early age, regardless of where the present team needs her talents.

At the earliest ages, outfielders are an afterthought. How many youth coaches have kids jumping up and down to play left field? Not often. But it is no reason they don't. On this team we want to change the perspective of the outfield player. You are:

• Our last line of defense
• Our big guns against big hitters
• The savior of overthrows and errors from infielders
• Crucial to preventing runs and plays at the plate
• Our eyes on the field!
• Smart players
• Communicators

As an outfielder you have plenty of responsibilities to the team. We need your help! You are the only players that have a view of the entire field. This is why it is very important that you TALK, and can communicate loudly and clearly. 

Centerfield:

You are the Queen of the outfield. You need to track down every ball you can, if you can get balls in left center, or right center take them. Don't hesitate! Most of all, you must have a gun for an arm. You have to hit your cuts!! Don't forget you also have to communicate to your right and left fielders. They need to hear your voice on every ball hit.

Right and leftfield: 

You are our last lines of defense on overthrows at every base! Play the angles, move your feet to get to the ball and pay attention. Don't fall asleep on the job, because if the ball gets past you it is likely the runner will get an extra two if not three bases! We need you. You also have to communicate to your center field on every ball hit to the outfield.

We can get by without a strong outfield in little league and low level play. But as the level of play advances we need our outfield to be strong, confident studs! No matter who you are, if you find yourself in the outfield, take pride in your play and in your team. You are needed and you are a critical part of the game. For those of you who think the outfield is boring, not needed, and meant for bad players. You will be shocked when we play teams who are advanced and can hit. Watch any college game and you will see the outfield working, and that is with the best pitching in the country on their team.

All players should have a working knowledge of, and some experience in, outfield play. Overall player development should include a core group of skills imperative to strong outfield play. Overhand throwing, fielding fly balls and groundballs, footwork, communication and confidence are all crucial components of a solid outfielder.

Checkout this collegiate outfielder for the gators 

Career Honors: National Fastpitch Coaches Association (NFCA)/Louisville Slugger Second-Team All-American in 2008 and 2009 … Easton First-Team All-American in 2008 and 2009 … All- Southeastern Conference Second Team in 2009 … Women’s College World Series All-Tournament Team in 2008 … NFCA All-Southeast Region in 2008 and 2009 … SEC All-Tournament Team in 2008 … SEC All-Freshman Team in 2007 … SEC Player of the Week on Feb. 16, 2009 and March 2, 2009 … USA Softball Collegiate Player of the Year Top-25 Finalist in 2009 … SEC Academic Honor Roll in 2008 and 2009 … SEC Freshman Academic Honor Roll in 2007 … SEC Community Service team member in 2009 … Point of Light Award winner in 2009

Career Highlights: Holds seven records at Florida: single-season home runs (18), single-season RBIs (70), single-season sacrifice flies (6), single-season slugging percentage (.713; tied), career home runs (41), career RBIs (156) and career sacrifice flies (11) … Also ranks in the top 10 on 15 other single-season lists, including a .494 on-base percentage (2^nd), 137 total bases (2^nd), 48 walks (2^nd) and 75 hits (T5^th) … Ranks in the top 10 on eight other UF career lists, including a .310 batting average (7^th), a .595 slugging percentage (2^nd) and a .411 on-base percentage (5^th) … Tallied 70 RBIs in 2009, holding the fifth spot in SEC single-season record books … Also is tied for fifth in the league record book with 18 single-season home runs (2009) and tied for seventh with 17 home runs (2008) … 41 career home runs ranks eighth in league record book as well … Has five career grand slams.

As a Junior (2009): Named to the NFCA/Louisville Slugger All-America Second Team and Easton All-America First Team … NFCA All-Southeast Region and All-SEC Second-Team honoree … Played all 68 with a torn ACL, starting 62 in left field … Led the team in on-base percentage (.494), RBIs (70), home runs (18), game-winning RBIs (14), multi-RBI games (23), extra-base hits (29) and tied for the best slugging percentage (.713) … Second among Gators with 124 total bases, 48 walks, 11 doubles and three grand slams … Fourth-best batting average (.339) on the team … Home run total tied for eighth in the country and second in the SEC while RBI total was fourth-best, also second in the conference, and RBIs per game (1.04) ranked 13^th nationally … Tallied the most walks in SEC games among all conference players (25) and tied for the second-most home runs (8) and fourth-most RBIs (25) … Recorded three game-winning runs and 13 multi-hits games … Recorded a career-long 10-game hit streak from Feb. 7 to Feb. 19, tallying 15 hits and 23 RBIs … Recorded a .968 fielding percentage, making only one error for the second straight season … Belted 18^th home run of the season to break Florida’s single-season record in the 3-0 win over No. 6 Arizona in the Gators’ first WCWS game on May 28 … Went 1-for-2 with one run and two walks in the win over No. 4 Alabama on May 31 … Went 2-for-3 with a double in the second WCWS championship game against No. 2 Washington on June 2 … Batted .500 in the Gainesville Regional with four hits, two doubles, four RBIs and a .636 on-base percentage … Tallied first outfield assist of the season in the win over Texas A&M on May 16 … Broke UF’s single-season and career RBI records with two against No. 16 Tennessee in semifinals of conference tournament on May 8, tallying a two-run shot … Went 1-for-2 in both games of the doubleheader with Arkansas on April 25, hitting a two-run home run … Batted .400 with two hits, including a homer, three RBI and a run scored in the series with No. 18 LSU … Nailed two home runs in the second game at Kentucky on April 11, breaking UF’s all-time home run record … Hit a walk-off home run in the bottom of the ninth inning to defeat No. 21 Florida State on April 8 … Broke a 1-1 tie in the fifth with a grand slam at Auburn on April 1 … Record two three-run home runs in the series with No. 4 Alabama … Drew three walks, including two in 14-pitch at bats against No. 6 Tennessee in game one of the doubleheader on March 21 … Hit a two-run home run in win over Ole Miss in second game of the doubleheader on March 14 … Went 2-for-3 with two walks in game one of the doubleheader versus South Carolina on March 7 … Batted 2-for-3 with a home run against Texas Tech and went 2-for-3 with a double and two RBIs against Illinois on Feb. 28 … Went 3-for-5 with one run and one RBI in win over Pacific on Feb. 27 … Earned SEC Player of the Week on March 2 for performance which included 12 hits, including a double and two homers, seven RBIs and five runs … Hit a two-run homer against No. 14 Fresno State on Feb. 19 … Turned in a 2-for-3 performance which included a homer, two RBIs and a run scored against Georgia Tech on Feb. 15 … Batted 3-for-3 with a grand slam against FAU and then went 2-for-4 with a grand slam against South Alabama, both on Feb. 14 … Went 2-for-3 with a double and two RBI versus Texas Tech on Feb. 13 … Earned SEC Player of the Week on Feb. 16 for weekend’s performance … Went 2-for-6 with a home run, three RBI, two runs scored and three walks in the opening series with Baylor.

As a Sophomore (2008): Earned NFCA/Louisville Slugger All-America Second-Team and Easton All-America First-Team honors … Selected to the NFCA All-Southeast Region First Team … Earned a spot on the WCWS All-Tournament Team after turning in a .316 batting average, six hits, two home runs and four RBIs … Also earned All-SEC Tournament Team honors for a .444 batting average, four hits, one home run and two RBIs … Started and played in 74 games, primarily in left field … Tied for the third-best batting average  (.336) and total hits (75) on the team … Led the Gators with 17 home runs and 64 RBIs … Second in the SEC in home runs and tied for 16^th in the nation … Also second in the league in total bases (137) and RBIs … Led the team with 18 multi-RBI games, including seven games with three RBIs and one with four … Recorded 19 multi-hit games … Tied for the team lead with 28 extra-base hits …  Scored 41 runs, nailed 11 doubles and recorded a .614 slugging percentage … Knocked in the winning run a team-high 18 times and scored the winning run seven times … Put together a seven-game hitting streak from Feb. 17 to Feb. 24 … Was a perfect 3-for-3 on stolen base attempts … Recorded a .962 fielding percentage, only tallying one error on the season … Recorded a .378 batting average in the NCAA Tournament, with team-highs 14 hits and 13 RBIs … Hit two home runs in the 6-1 WCWS semifinal win over Texas A&M … Had two hits, including a double, in each of Florida’s wins over California in the NCAA Super Regional … Hit a grand slam against Georgia Tech in the NCAA Regionals … Went 6-for-9 with a double, a home run, two runs scored and five RBIs in the series against Auburn … Went 2-for-2 with a home run, a walk, two runs scored and three RBIs against Longwood on March 22 … Hit a three-run homer against Notre Dame on Feb. 24 … Did not record a strikeout on the season until Feb. 24 … Hit a three-run home run in the win over East Tennessee State on Feb. 16 … Hit first home run of the season in the shutout of Mercer on Feb. 13 … Did not get a hit in the ’08 campaign until Feb. 10, but then went on a six-game hitting streak … Played for the Virginia Legends in the 23-and-Under Amateur Softball Association National Tournament in the summer of 2008 … Helped led the Legends to their third consecutive National title, drilling a home run in the first championship game and going 3-for-3 in the title game … Earned Tournament MVP.

As a Freshman (2007): Started and played in 48 games … Injured knee on Feb. 24 and returned to the Gator lineup on April 4 ... Started at catcher and first base prior to injury, then started as the designated player … Had five game-winning RBIs and three game-winning runs on the season … Had five multi-hit and four multi-RBI games … Hit Florida’s only grand slam of the season in the third inning in its 8-0, five-inning win over Georgia Tech in NCAA Regional action on May 19 … Also added a sacrifice fly in the game to finish with five RBI … Hit a home run in the second game of the Kentucky series on May 5 … Batted .444 with six RBIs in the series against Eastern Michigan before injuring knee… Hit career first home run, the gamewinner, against New Mexico on Feb. 11 … Scored the game-winning run against Arizona on Feb. 10 … First hit of the season was part of a 2-for-3 performance with the game-winning hit against Oregon on Feb. 9.

High School: A 2006 graduate of El Camino Real High School in Woodland Hills, Calif. …Coached by Lori Chandler … Earned all-city, All-West Valley League and all-area honors all four years … Named the West Valley Co-MVP in 2003 and the Most Valuable Player in 2004 … Played travel ball with the Orange County Batbusters … Coached by Gary Haning …Team claimed the 16-and-Under Amateur Softball Association of America (ASA) National title in 2003 and the 18-and-Under ASA Class A National title in 2004 … Team finished third at the 2005 Gold Nationals and won in 2006.

 

Workout of the Day!

Warm Up

3 rounds
200-meter run
10Air Squats
10 Push Ups
10 Sit Ups

Workout of the Day:

10:00 AMRAP - As many rounds as you can complete in 10 min.

10 Tuck Jumps
10 Sit Ups
10burpees
10Toe Touches - On your back legs together and up to the sky, Reach up and touch your toes.
10 V-ups (Video)
(Repeat)

NCAA Softball Website

Hi girls,

Thought you might like to visit this site and catch up on some NCAA softball. http://www.ncaa.com/sports/softball/d1

Have a great day!!!!

Mediocre, Not in this House!

There’s no penalty for being mediocre. You can easily spend the rest of your life putting in decent effort, with decent results, at the gym, at work, at home, and AT PRACTICE!

Many people make concentrated efforts to be “normal” — and who are we to throw rocks at them? They just want to fit in, not be picked on, be left to live in peace in society. They want to belong … and be left alone.

But that’s not you, is it? I hope not. I hope you’ve seen a glimpse of how glorious life is on the edge, in the clouds, beyond the pale of the mediocre. I hope you know the thrill of doing one thing — anything — with such grace and beauty that it takes your own breath away to even think about it. That it makes your heart beat faster. That it makes your eyes wet and a big grin spread like warm sunshine across your face. I don’t care if that feeling came at work, at the gym, at home, with your child, your mother, or on your couch. It doesn’t matter if you felt it on a wooden platform with a crisp, shiny barbell in your hand, at the finish line of a 100 meter sprint in the dirty alley of an industrial park at an hour when most people are just rising, or if it happened alone, late at night, with just you and a glowing screen and some words that, strung together, gave you hope somehow that you were meant for something special and there is actually a reason that you are here, now, in this insane, confusing world.


All I care is that you felt something, sometime, someplace, somewhere that let you see beyond the world of what is, and into the world of what could be.

You see, like Nancy Slonim Aronie once wrote: “Great work comes after good work which comes after lousy work which comes after no work.”

I need you to work at something that thrills your heart, at some point in your day, as full as it is of schedules, and hours, and obligations and children and family and places like the grocery store.
If softball is that something then great! That's wonderful, if not then that is perfectly fine too. Just find that something and work for it!

 Read the rest of this inspiring article here

Tough Tuesday Workout!

Are You Up To The Challenge????

Workout of the Day:

20 Sprints @ 50 yards-
Time yourself! After each sprint you have 15 seconds rest before doing your next sprint.


After your 20 sprints, you have the filthy 50 to do!

50 Sit Ups
50 Squats
50 Push Ups (Do as many regular push ups before you go to knees)
50 Burpees
50 Leg raises ( Lie on your back, with your hands at your side, head lifted off the ground, lift your legs up about 3-4 feet off the ground and return to start. That's 1 rep!

Fielding Skills: On Your Own

Homework: Have done by Wednesday! 

Skills: 

Have a parent, friend, or sibling help you out!

You will need: 
- Your Glove!
- A Ball

Goal:
Work on Stance when you approach a ball
& bringing the glove to your ear for the throw.











Drill 1:

Without a ball,


Think about an imaginary triangle with your feet at the bottom two corners, and your glove on the ground at the top corner in front of your body.  The back of your glove should be on the ground. Butt should be down, and head forward.  This is your READY position.

Hold the position for 30 seconds, stand up. Then repeat 10 times.



Drill 2: 

Without a ball,

Start Standing, now take two steps and get into your READY position. Take your time, go slow and check your stance. Can you put your glove behind your leg and touch the ground like we did at practice? If not, get lower! Butt's down!

Repeat this 10 times


Drill 3: 

With a partner and a ball, 

Start standing, have your partner slowly roll you the ball from about 10 feet away. Approach the ball with your two steps, get in your Ready position and field the ball. Pull your glove to your ear and get ready to throw as fast as you can. Toss the ball back. No need to throw, this is all about fielding correctly and getting smooth.


If you girls have any questions please put them in the comments section. Remember, this isn't about how fast you can blow through the drills, take your time and get it right. Butt's down glove stays down and on the ground, top hand ready.

This will help you with fielding, and getting the muscle memory of fielding the ball down. You girls are all studs!

Workout of the Day

 

Warm Up/ Skills: 

2 Rounds 

10 Jumping Jacks
10 Mountain Climbers
10 Lunges each leg
200 Meter Run

 

 

 

Workout: 

If you have a jump-rope available do this workout:

Do 5 Rounds

25 jump ropes ( every time the rop goes under your feet = 1)

10 V - Ups  - Lie flat on the ground hands stretched above your head. Bend at the hips and lift your legs and arms at the same time to touch your toes.

10 Burpees

10 Push Ups

25 Squats




No Jump-rope, no worries! Do the workout below:

Do 5 Rounds

15 Tuck jumps- Jump as high as you can bringing your knees to your chest)

10 V - Ups  - Lie flat on the ground hands stretched above your head. Bend at the hips and lift your legs and arms at the same time to touch your toes.

10 Burpees - You should be familiar with these, if not look at old workout with video

10 Push Ups - No girlie push ups, if you do them one at a time and rest in between that is fine. Just get use to doing real push ups, no knees!

25 Squats - Get Low!

Make sure you time yourselves & put it in the comments!

Demand More From Yourself, Be the Best You Can Be!

10 Ways to be an Awesome Teenager

1.) Ask questions - Be inquisitive. Be hungry for knowledge and constantly look for new things to learn.

2.) Respect your parents - Your parents love and care for you (I hope). Show them the same love and respect back, even when you disagree with them or don't get your way.

3.) Show interest in others - Ask others how they are doing. Take the time to get to know people and discover the true person they are behind the scenes.

4.) Be yourself - Don't try to impress others and be someone you are not. Be yourself and act around others how you act around close family and friends.

5.) Make friends with everyone - Regardless of whether you share the same common interests, come from the same race, town, school, or sports team - introduce yourself and be friends with everyone.

6.) Make others feel important - Don't be afraid to give compliments to others. More importantly, listen carefully to what others have to say and show them by your body language, words and actions that you value what they have to say.

7.)  Be unselfish - Always think of others before serving yourself. Don't always do what is best for you, but think how your decision will affect those around you.

8.) Don't stay up all night - Get a good night's sleep.  That means go to bad early and get at least 7 hours or more of sleep each night.

9.) Take on new challenges - From time to time, do things you are not comfortable doing, yet will help you become a better, more well-rounded person. If speaking in front a large group is not your thing, sign up for a public speaking course or practice speaking to a large crowd.

10.) Lead by making good decisions - Actions speak louder than words and the decisions you make will not only affect your own life and future, but will affect those around you as well. Decisions can be very difficult to make at times, but always look to do the right thing.
Bonus Track:

Be awesome by sharing this post with a friend and encourage and inspire others to be awesome as well. Awesomeness can be contagious!


Here is a great resource: Steve's Club

Workout of the Day!

Practice At Big League Dreams This Sunday!

Practice will be held at Big League dreams again this Sunday!

All players please wear full pants and longs socks if you have them.

It is expected to be a high of 66 degrees and a low of 36, so dress accordingly. If you have long sleeve Underarmor or under shirts please wear them!

Vitamins for Kids: Not Eating Balanced? Get Vitamins!

If you believe the ads, every kid needs a daily Flintstone or Gummy Bear vitamin. But is it true?

Not necessarily so, the experts agree. Ideally, kids should get their vitamins from a balanced, healthy diet. But traveling, and constantly being on the road can make it tough to be a balanced nutrition building mom. If your children arn't eating foods like the ones listed below on a regular basis, then you might need to invest in vitamins. 

• Milk and dairy products like cheese and yogurt (preferably low-fat products for kids over age 3)
• Plenty of fresh fruits and leafy, green vegetables
• Protein like chicken, fish, meat, and eggs
• Whole grains like steel-cut oats and brown rice

Which Kids Need Vitamin Supplements?

Again, being time crunched and on the go makes it extremely hard, not impossible, but hard. And there is no way your going to be absolutely perfect at making sure every meal is packed with vitamin rich foods. That's why pediatricians may recommend a daily multivitamin or mineral supplement for:

• Kids who aren't eating regular, well-balanced meals made from fresh, whole foods
• Finicky eaters who simply aren't eating enough
• Kids with chronic medical conditions such as asthma or digestive problems, especially if they're taking medications (be sure to talk with your child's doctor first before starting a supplement if your child is on medication)
• Particularly active kids who play physically demanding sports
• Kids eating a lot of fast foods, convenience foods, and processed foods
• Kids on a vegetarian diet (they may need an iron supplement), a dairy-free diet (they may need a calcium supplement), or other restricted diet
• Kids who drink a lot of carbonated sodas, which can leach vitamins and minerals from their bodies

 Source: http://www.webmd.com/parenting/vitamins-for-kids-do-healthy-kids-need-vitamins

Top Six Vitamins and Minerals for Kids

Here are 6 vitamins recommended by pediatricians and also listed on webMD, these vitamins will only help your little athlete succeed in her goals and keep her safe and healthy along the way! 

• Vitamin A promotes normal growth and development; tissue and bone repair; and healthy skin, eyes, and immune responses. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables like carrots, yams, and squash.
• Vitamin Bs. The family of B vitamins -- B2, B3, B6, and B12 -- aid metabolism, energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.
• Vitamin C promotes healthy muscles, connective tissue, and skin. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables like broccoli.
• Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and other fortified dairy products, egg yolks, and fish oil. The best source of vitamin D doesn't come from the diet -- it's sunlight.
• Calcium helps build strong bones as a child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.
• Iron builds muscle and is essential to healthy red blood cells. Iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.

Caution: 

Megavitamins -- large doses of vitamins -- aren't a good idea for children. The fat-soluble vitamins (vitamins A, D, E, and K) can be toxic if kids overdose on excessive amounts. Ditto with iron. Your kids can get too much of a good thing.

Article Source: http://www.webmd.com/parenting/vitamins-for-kids-do-healthy-kids-need-vitamins

Ringer - black & purple cleats -SALE!

Heads Up! Ringer cleats are on sale today, but not just any - black & purple two toned cleats!

Use code: R15113 as a coupon code when you make your purchase for an additional 15% off!

Cozy Up With Some Paleo Meat Balls for Dinner

Click Here for Full Recipe

Workout of the Day

How to Do a Burpee:

How to Do Tricep Dips: Follow instructions with just one chair.

How to Do Lunge Split Jumps: 

Keep Moving Toward Your Goals

Practice Sunday 01/13/13- Big League Dreams!

Get ready to field some ground balls, work on outfield, and get sweaty!!!! All players please wear softball or workout pants with long socks if you have them. We want everyone geared up and ready to get dirty. Plus it is a turf field and you don't want turf burn!

From Coach Hellman: 

The weather is causing problems, as it does this time of the year.  I am worried about the condition of our normal practice field at this time.  I want to get the young ladies out onto the field.  SO, I have secured the use of one of the fields at Big League Dreams.  Please help me by paying me $5.00 each player for the use of the fields.  

Practice Times:

1-2:00 Pitchers & Catchers
2-4:00 Full Team Practice

Open Field:
Since I have the field for 3 hours and we are paying a fee for the use, I will open the time of 1 to 2 for all players.  Those players that are not catchers and pitchers may show up and work out on their own on the field.  Please do not interrupt or distract the training that will be going on for our pitchers and catchers.

Directions: (Click the map to get directions on Google maps)

Workout of the Day

Homework - Due by Sunday!

Happy Friday! 

So besides the workout today I have a little home work for you girls. I would like you to write it down in a notebook if you can that you can keep as your own and bring to practice. 

I really want to stress the importance of setting goals and working to achieve them. Now I know all have you have probably been lectured on this before, but lets get serious and write them down, date them, and track your progress! Please follow the instructions below in your notebook:

Homework:

Part 1:
Write down your top 5 goals for the year. Think big picture high level goals that you think are realistic but push you to be better. They could be in anything, life, family, softball, school, health. These are your goals so be honest and put down something that will make you a better person.

Now that you have written down your top 5 and set a  date of January 2014 to achieve them by.

Part 2:
Write down 3 Goals you want to achieve in 3 months. These goals should be the baby steps to help you achieve your top 5 goals of the year! Make sure you date them for today, and put a due date of mid April. Its very important to date goals because for a lot of you that will drive you to accomplish it and not procrastinate.

Part 3:
Now write down 3 goals you have for Softball. They can be anything that will make you a better softball player and athlete. Make these as a 6 month goal.

Can't wait to see what you girls come up with, and if you want any of these goals to be private just write SECRET at the top of the goal and we will keep it to ourselves. Hope you have a great Friday, don't forget to do your workout!

* PS if you don't complete your homework or forget your book you will have 5 sprints and 30 squats!

Fielding like a BOSS!

See girls...even the big timers go back to fundamentals and work on key drills.

What do you think about that arm behind the leg drill to keep your butts down?

Put in the Work to be a Rockstar Softball Player!

Get Stronger! Eat Eggs!

I love to have a few egg whites in the morning with one whole egg. That way it still tastes and looks like whole eggs but cuts down on the fat and cholesterol.

Remember you girls are growing and need lots of healthy protein as an athlete!

For Pitchers!

Thought you girls might like this fun video! 

 

For Our Catchers!

I want to make sure you girls are getting your legs ready to catch during tournaments. Remember, you have more than one game a day so it is important we whip those legs into shape for catching.

So, I would like you girls to do  the following drills on your own time, if your parents can help you that is great, but you can also do a lot of these by your self. (No Excuses !)

Stretch: 

Butterfly:
On the ground with your knees bent and pointed out to the side, push your legs towards the ground.

Lunges:
3 Rounds of 10 Lunges on each leg.

Hamstring Stretch:
As a catcher, stretching hamstrings and thighs are very important. For hamstrings, a good stretch is when standing up, keep your legs straight and bend over to touch your toes and hold the position. For thighs, when standing up, bend one knee backward and hold it up and pull to get a good stretch. Being in the squatting position when catching in a baseball game can cause cramps in the legs, so these kinds of stretches are very helpful.

Workout: 

Drop and Block! Yes I know its your favorite!

With gear on, do 5 Rounds of Drop and Blocks. Just like at practice, kick back your feet, get big, stay low, work on your speed. The quicker you drop and block, and then get up the better. You don't need a ball for this, and you can do in your room or outside.

* Tip: Don't flip your glove all over the place, get it between your legs and in tight as quick as possible.

Workout of the Day