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

Instead of Buying Candy Bars Try This!!!

The recipe below is from a wonderful website I use for Paleo recipes. Most paleo snacks are great for children and teens and pack a lot of flavor without all the extra sugar you will find in most children's snacks!

• 3 Tbs coconut oil
• 1/4 cup carob powder or cocoa powder (optional)
• 1/2 cup ground nuts (almonds, hazelnuts)
• 3/4 cup unsweetened shredded coconut
• 1 Tbs raw honey (optional, add more to taste)
• parchment paper

Instructions

1. Melt the honey and coconut oil in a saucepan over low heat. Take off heat as soon as coconut oil is totally melted.
2. Once combined and off heat, add the carob (or cocoa), ground nuts, and coconut and mix together.
3. Pour mixture onto a small baking sheet covered in parchment paper.  Form into a square (or shape of your choice) when cool enough to touch.
4. Freeze or refrigerate until hardened. Cut into 4 servings.

For more great recipes like this one visit Paleo Plan !!!!

We Still Have Open Spots, Tell Your Friends!

Workout of the day

Here you go girls, please post in the comments if you have any questions!

Oregon Ducks 2010 Highlight Video!

Does this video get you girls pumped up to play??? What is your Favorite part of playing softball?

(Please answer in the comments section at the bottom!)


d

Fielding: Fundamentals with Mike Candrea

Great job today! Here are a few words of encouragement!

Sweet Potatoes: The Super Food!

I know most of you probably have never even tasted a sweet potato, and are wondering what is all this business about super food. But girls I'm telling you, talk your mom or dad into fixing you a sweet potato and then tell me how you like them.

Here is a great website with recipes on how to cook sweet potatoes.

You girls Can do it! Think Healthy and Eat Healthy!

Make sure to comment below if you tried a sweet potato!

All American Mizuno Friendly in Sacramento the weekend of Feb 23rd & 24th

Friendly Info for Parents and Coaches

I have confirmed that the following teams are now playing on both days. We will be playing at Rosemont High School in Sacramento. I will have hotel info next week.

Each team will play 3 games per day.

Teams that will be there:

All American Mizuno 01 -Ybarra
All American Mizuno 00 - Coronado
CC Dirt Dogs
Fresno Force 00
Breeze 01
CA Grapettes (Yup that's us!)

Keep an eye out for more information coming soon, we will be posting updates and encouragements as the tournament gets closer!

Beauty in Strength

Hi Girls!

Just wanted to share this awesome video with you. The point of this video is to show you that being strong and healthy is beautiful there is no need to be stick thin. WE ARE ATHLETES! Be comfortable in your own skin and work towards getting stronger every day. Weather that's in a gym like these ladies or at practice for you girls. It's all a matter of how much work your willing to put in to get to your goals!

Check it out I think you will enjoy it!

Want to be faster?

For 10 Rounds: 

Sprint 1 minute (Distance doesn't matter its all about how hard you push yourself. Give 110%!)
 

Jump Rope 1 minute
(If you don't have a jump rope available you can jump in place. Just make sure to jump as high as you can and bring your knees to your chest. ) 

Jumping jacks 1 minute (Everyone can do these!)

 How to do a Tuck Jump-Great Cardio!!

 

Cant wait to see you all at practice this weekend, keep up the hard work!

Hit harder, swing faster, and feel stronger with an ab workout!

50 jumping jacks

30 Russian twists, 15 on each side
Lie on your back, lift your shoulders off the ground. Bend your knees slightly and lift off the ground. Now twist and touch your hands to the ground on your side. Keep twisting from side to side.

20 leg lifts: lie on your back, hands at your sides, lift your legs as high as you can and back down. That counts as 1.

30 jumping jacks

10 sit ups