Committed UCLA - 2021 Jayla A. Castro Power Hitting Catcher, Outfield
and Third Base Softball Skills Video - Club Team - CA Breeze
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Non-Negotiables of Creating Young Hitters #NFCA2017
Mike Stith of the Orange County Batbusters presents Non-Negotiables of Creating Young Hitters at NFCA's 2017 National Convention in Las Vegas, Nevada. Book this course.......
Mike Stith, Head Coach/Owner, Orange County Batbusters Mike Stith has helped train and develop some of college softballs
most prolific hitters over the last several years. Through focused
strength training and a common sense approach to the mechanics of young
aspiring hitters, Stith has helped guide many successful collegiate
hitters such as Francesca Enea and Meagan Bush (Florida), Maddison
Shipman (Tennessee), Ashley Lane and Sierra Romero (Michigan), Andrea
Harrison-Gasso, Katie Schroeder, Gionna DiSalvatore and Alexis Bennett
as well as USWNT members Delaney Spaulding and Hannah Flippen to current
stars Amanda Lorenz (Florida), Sydney Romero and Fale Aviu (Oklahoma),
Morganne Flores (Washington) and Alyssa Palomino and Dejah Mulipola
(Arizona). Stith has been an assistant and since 2014 head coach of the Orange
County Batbusters for 15 years and has been an influence of some of the
sports best athletes. Over the last 24 years Mike has been head coach or
an assistant on 15 National Championship teams at different age groups. Stith owns and works at Sports Training Complex (STC) in Anaheim,
Calif. where he focuses on the athletes' strength training, hitting and
fielding concepts that help prepare softball players of all levels to
compete at their best. STC is one of the epicenters of the softball
world in Southern California with players of all levels and all
organizations come to learn the methods that has helped develop so many
top collegiate players. A former high school football coach, Stith uses old school practice
organization and non-stop intensity to grow his players championship
mindset and to get them to elevate their preparation and expectation of
themselves to create some of our sports best athletes. Book this course......
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Jim Stoppani's 15-Minute Arm-Blaster Routine
Build bigger biceps and triceps with this super-efficient arm workout.
Let's cut to the chase because everyone is short on time. I've got a 15-minute arm workout that will feel more like an
hour-long session by the end. This routine will help you build size and
definition in both the biceps and triceps through a variety of equipment
(barbells, cables, and dumbbells, in that order), grips (overhand,
neutral, single-arm, double-arm), and angles of pull (overhead, behind
the back, in front of the body). Biceps and triceps perform the exact opposite movements—elbow flexion
and extension, respectively—which makes them perfect supersetting
partners. If you did all of the below six exercises, and 18 sets total,
as straight sets, it would take you twice as long. So, when you're short on time
or just looking to tack a quick arm workout onto the end of another
routine, give this a try. If you've got 15 minutes to spare, you've got
time to build bigger arms. Here's a superset-by-superset rundown of the workout. You can also
watch the below video, where I demonstrate all six moves at The JYM in
Hollywood, my personal training headquarters.
Superset 1: Barbell Curl and Lying Barbell Triceps Extension
3 sets, 8-10 reps per exercise Your first superset pairs two major mass-building moves for the bis
and tris. When in doubt, do your barbell exercises early in the workout,
as you can use the most weight when your muscles are at their freshest. As I state in the video, to maximize triceps tension on the lying
extensions, shift your arms back so that your upper arms are pointed
slightly behind you (as opposed to perpendicular with the floor). When
you do this, your triceps are still fighting gravity even when the
elbows are locked out at the very top; when the arms are perfectly
vertical, tension is taken off the triceps momentarily at the end of
each rep.
Pick aggressive weights on these two exercises. You want to make sure
you're hitting failure in the 8-10-rep range on at least the first set
for both moves. On the second and third sets, stick with the same
weights and go to failure again, whether you hit 8-10 reps or not. With
only 15 minutes devoted to arm training, don't waste any time—start
fatiguing the muscles right out of the gate.
Superset 2: Cable Triceps Kick-back and Single-Arm Behind-the-Back Cable Curl
3 sets, 15 reps per exercise Now we're moving to the cable station to emphasize the constant
tension provided by the pulleys. A couple other variables change in this
superset, as well. First of all, you'll be doing unilateral (one arm at a time)
movements to promote balanced development in both arms. Normally, you
wouldn't do single-arm versions when trying to save time, but as long as
you take zero rest between sets, you'll still be able to move through
these exercises quickly. Alternate muscle groups every set: right side
triceps, right side biceps, left side triceps, left side biceps. I
recommend a neutral grip on the kick-backs (holding the cable directly)
and a supinated grip (using a handle) on the curls. You'll also switch arm position with these two exercises; both moves
place the working arm behind the body, whereas Superset 1 had the arms
in front of the torso. Behind-the-back curls place more emphasis on the
biceps long head (which makes up a majority of the biceps "peak"), while
kick-backs place slightly more emphasis on the triceps lateral head. Again, take all 3 sets for both exercises to failure, using the same
weights for all sets on each exercise. Cable exercises are often used as
detailing moves, but these should be no walk in the park. If anything,
these sets should burn a little more than the barbell moves due to the
higher reps and constant tension provided by the cables.
Superset 3: Hammer Curl and Dumbbell Overhead Extension
3 sets, 10-12 reps per exercise For the final superset, dumbbells are the tool of choice. With the
hammer curl, your hands are in a neutral position. This brings the
brachialis muscle into play to add thickness to the arms, while also
targeting the long head once again. With the other move, the arms-overhead position squarely targets the
long head of the triceps. When the long head is fully developed, you'll
have great thickness on the backs of your upper arms near your
shoulders.
You can do the hammer curls either alternating or both arms
simultaneously. Your call. The overhead extensions can be performed
either standing or seated.
After going to failure on all sets of these two dumbbell exercises,
the workout is complete. To stay on task, try to make sure each superset
pairing (3 sets each) takes no more than 5 minutes. In future workouts, feel free to use different variations of the same
movements—for example, do dumbbell versions of the Superset 1 moves, or
use cables on the Superset 3 exercises. With a variety of movements and high intensity, building bigger pipes doesn't have to take long. This workout proves it!
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