Coach Davies, thanks for all the great info. I have been working my athletes through “similar” type training for a couple of years with great success. But when in season I tend to back off quite a bit so they can focus more on skill training while I try to maintain strength, flex, and agility. How do you handle in-season?
Good thread - first your goals during season as a strengh/speed coach is quite obviously to ensure you are prepared to perform at your best in the next game as well as every game in the balance of the season. Focus must be on restorative training and simpler lifting patterns. Because of a solid base my athletes possess, work outside of weight training is primarily to ensure agility and hip mobility. Are you a high school coach & playing on Friday nights? Can you give me some general ideas on what you did in the off-season as well? I will be honored to assist. In faith, Coach Davies
Thanks for the quick reply. I am finishing up more fourth year at the D1 level. While the head strength coach takes care of football, I run soccer and softball. Opposite ends of the spectrum and fun for the contrast. While my teams are not in the top 25, they are some of the better teams in the country, especially softball. While they are smaller than the better schools, they seem to be as quick and we challenge their heart everyday.
about off-season softball looks like this so far: 3dpw strength, 2dpw gpp & saq. Strength training focuses on bar speed during the core lifts- olympics, bench, squat. Focus a lot on injury prevention with shoulders! And we blow up forearms, hamstrings, and the hitters triceps. Try to keep things pretty compact.
Every saq workout starts with gpp, either jump rope circuits or calistenics. 6 minutes working towards 18. Playing 5 games in 4 days can really take it out of these girls. Then we break into some sort of explosive drill for 5-10 minutes. Hurdle jumps, med ball throws, etc. Finally comes some runs. I like contrast runs. Resistance followed immediately by none at all. Stairs. Along those lines.