Core Velocity
Impact S-P
Softball, BaseballAre you ready to take your game to the next level? Our 8-week Core Velocity program is specifically designed to build the strength, stability, and explosive power you need to dominate on the field. A strong core is the foundation for everything in softball an baseball, from hitting and throwing to fielding and running.
This program will help you:
- Increase Bat Speed: Generate more power behind your swing.
- Improve Throwing Velocity: Add zip to your throws across the diamond.
- Enhance Agility: Move quicker and more efficiently on the bases and in the field.
- Reduce Injury Risk: Strengthen your core to protect your spine and joints.
Each week includes targeted exercises and progressions to challenge you and drive results. Get ready to unlock your full potential and become a force to be reckoned with!
Prep
A
ISP In-Place Basic
Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3
B1
Dumbbell Squat Jump
3 x 5
B2
Broad Jumps
3 x 3
C1
Band Anti-Rotation
3 x 8
C2
Kneeling MB Rotational Throw
3 x 5
D1
Plank
D2
Copenhagen Plank
3 x 0:15
D3
Supermans
3 x 8
Recovery
E
Softball Cooldown - Basic
Complete each of the following stretches for the designated reps or time: 1. Couch Stretch - 30s each side 2. Seated Glute Stretch - 30s each side 3. Calf Stretch with Rocking - 20s each side 4. Standing Hamstring Stretch -20s each side 5. Standing Chest Stretch - 20s each side 6. Prayer Stretch - 10 reps 7. Kneeling Reachbacks - 10 reps each side 8. T-Spine Rotations - 8ea side
Prep
A
ISP In-Place Basic #2
Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea
B
Single Leg Broad Jump
3 x 3
C1
Medball Skater Jumps
3 x 4
C2
Skater-Step MB Throw
3 x 5
C3
DB Chop
3 x 8
D1
Side Plank Leg Lift
3 x 8
D2
Windshield Wipers
3 x 8
Recovery
E
Softball Cooldown - Basic
Complete each of the following stretches for the designated reps or time: 1. Couch Stretch - 30s each side 2. Seated Glute Stretch - 30s each side 3. Calf Stretch with Rocking - 20s each side 4. Standing Hamstring Stretch -20s each side 5. Standing Chest Stretch - 20s each side 6. Prayer Stretch - 10 reps 7. Kneeling Reachbacks - 10 reps each side 8. T-Spine Rotations - 8ea side
Prep
A
ISP In-Place Basic
Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3
B1
Split Squat Jumps
3 x 3
B2
Medball Mortar
3 x 5
B3
Seated Box Jump
3 x 2
C1
Band Rotation & Press
3 x 5
C2
Medball Windmill Slam
3 x 5
D1
Weighted Plank
3 x 20
D2
Drop-Step MB Throw
3 x 5
Recovery
E
Softball Cooldown - Basic
Complete each of the following stretches for the designated reps or time: 1. Couch Stretch - 30s each side 2. Seated Glute Stretch - 30s each side 3. Calf Stretch with Rocking - 20s each side 4. Standing Hamstring Stretch -20s each side 5. Standing Chest Stretch - 20s each side 6. Prayer Stretch - 10 reps 7. Kneeling Reachbacks - 10 reps each side 8. T-Spine Rotations - 8ea side
Cole Walderzak B.S., CSCS
Director of Impact Sports Performance-Brighton. Online Training Director of Impact Sports Performance. Certified Strength and Conditioning Specialist. Certified Speed and Agility Specialist.
