A collegiate softball outfielder tells you that she is having trouble throwing b

Question

A collegiate softball outfielder tells you that she is having trouble throwing balls to the infield after catching them. The coach tells you that her technique is appropriate, but agrees that strengthening is essential. Design a training program that includes resistance training and plyometrics to help her throw more quickly and with more power. When designing the program, consider the following:

What modes of exercise are appropriate for this athlete?

What tests should be performed to determine the athlete’s readiness for upper body plyometrics?

Describe all appropriate design variables and provide the rationale for the choices.

What resistance training exercises may assist the athlete in reaching her goal?

Explanation / Answer

Ans.) In the mentioned condition of the collegiate softball outfielder, it is very important to critically analyzed and design a training program.

For this athlete, upper and lower body resistance training with upper body plyometric training is suitable.

To decide the athlete’s readiness for upper body plyometrics, push-ups (five clap) could be necessary to evaluate the readiness of upper body plyometric training. It is required because the mentioned athlete has never done upper body plyometric exercise. Exercise should be started with low to medium-high medicine ball throw and then followed by a 6-pound medicine ball. This exercise should be performed twice a week for at least a month. There should be also a rest period of five times (i.e., 1:5 work-to-rest ratio).

Resistance training exercises including chest press, arm raise, biceps curl with 15 rep of plank. Along with this strengthening of shoulders is also important for the proper throwing action.

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