ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH

ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH

SCOTT NIELSON

DO THEY DRINK THE

KOOL-AID?

OFFENSIVE STAT: 2004 2005

Batting Average .223 .393+ .170

Avg. with RISP .262 .441+ .179

RBI's 13 31+ 18

Doubles 3 8+ 5

Triples 5 2- 3

Homeruns 0 9+ 9

Total Extra Base Hits 8 19 + 11 (238%)

Slugging % .350 .757+ .407

Sarah Smith Offensive Production Comparison 04-05

OFFENSIVE STAT: 2003: 2004: 2005: 2006: 2007: 2008: 2009: 2010:

Batting Average .266 .324 .353 .307 .348 .305 .324 .276.058 .029 -.046 .041 -.043 .019 -.048

Runs Scored 258 255 271 242 309 213 243 187- 1% + 6% - 11% + 28% - 31% + 14% - 23%

RBI's 201 208 242 207 266 195 204 174Doubles 40 48 80 65 73 55 65 41Triples 17 22 15 5 5 2 9 9

Homeruns 4 24 44 59 59 26 10 28+ 600% + 183% + 34% FLAT - 56% - 62% + 280%

Total Extra Base Hits 61 (26%) 94 (31%) 139 (42%) 129 (46%) 137 (44%) 82 (31%) 84 (30%) 78 (35%)vs. % XBH + 5% + 11% + 4% - 2% - 13% - 1% + 5%vs. Prev. Year + 54% + 48% - 7% + 6% - 40% + 2% - 7%

Slugging % .363 .499 .614 .616 .637 .464 .457 .454

Players Hitting HR's 3 6 8 10 11 5 5 6+ 100% + 33% + 25% + 10% - 55% FLAT + 20%

Team Record 32-4-4 38-1-2 36-3-1 33-4-1 29-5-3 29-7-1 29-5 27-7

Senior Class: 1 4 4 6 2 0 4 6

Senior Homeruns: 2 2 21 44 16 0 1 18

2007 2008 2009 2010 PLAYER Average HR's XBH Average HR's XBH Average HR's XBH Average HR's XBH

19 374 6 13 467 3 15 465 1 11

13 467 14 22 438 8 21 406 3 18 411 7 19

23 247 3 8 330 2 9 275 1 15 284 2 13

Totals:24 299 9 15 302 12 20 384 4 12 472 10 16 Average HR's XBH

TOTALS: 347 32 58 384 25 65 383 9 56 389 19 48 .376 85 227

.037 -22% 12% -0.001 -64% -14% .006 211% -14%

2003 2004 2005 2006PLAYER Average HR's XBH Average HR's XBH Average HR's XBH Average HR's XBH

29 139 1 4 223 0 8 393 9 19

16 268 0 8 442 6 21 534 12 34

11 250 0 2 337 9 17 465 8 17 418 11 25Totals:

17 326 5 12 386 8 17 432 15 23 Average HR's XBH

TOTALS: 219 1 14 334 20 58 445 37 87 425 26 48 .355 84 207.113 1500% 329% .113 185% 150% -.001 163% 141%

THE TOP 20 REASONS WHY STRENGTH AND CONDITIONING IS IMPORTANT IN SOFTBALL

1. Pitch faster and throw harder 2. Swing the bat harder and hit the ball further 3. Steal more bases 4. Get better jumps off the bases 5. Explode out of the batter's box 6. Run down more balls in the field 7. Reach, stretch and get more of those "oh-so-close" balls8. React faster 9. Have more stamina for long games and tournaments10. Stay healthy and avoid injuries 11. Tolerate heat better and perform when it's really hot 12. Practice longer without being tired or losing your focus 13. Be much more consistent and have less "ups and downs" 14. Get it faster when learning or refining a skill because of increased body awareness15. Be much more confident and feel stronger 16. Be mentally tougher17. Get more extra bases when running18. Develop an athletic body19. Recover faster between innings and games20. Be more dominant in all aspects of the game

GATOR POWERMISSION STATEMENT

The mission of the Strength and Conditioning staff at St. Amant High School is to provide each student athlete with the most up to date and researched training program that will allow our athletes to compete at their highest level physically as well as mentally while focusing on the reduction of injuries. We believe in the pursuit of excellence in our student athletes as well as ourselves. It is our goal to provide every athlete with the proper training techniques and motivation to achieve their greatest athletic potential.

COMPONENTS OF A SOUND TRAINING PROGRAM

- RESISTANCE TRAINING- CONDITIONING- SPEED TRAINING- FLEXIBILITY- INJURED ATHLETES

RESISTANCE TRAINING

- Resistance Training Programs are designed with a focus on ground based, three dimensional, explosive, and multi-joint movements.

- Ground-based exercises are done with the athlete’s feet on the ground which mimics the athletic movements in the game of softball.

- Three-dimensional movements are performed in all three planes of movement: side to side, up and down, and forward and backward. To accomplish this free weights must be used. Free weights will not only develop primary muscles, but the stabilizing muscles as well.

- Explosive training is essential for the game of softball. The body’s ability to apply force quickly will determine the athlete’s success on the field. Explosive training takes the strength an athlete has and improves their ability to deliver that strength forcefully and rapidly. (swinging a bat)

- Multi-joint exercises require the body to simultaneously move multiple joints in a coordinated effort in order to produce athletic movements.

CONDITIONINGIt is important to condition like an athlete. An athletic contest will consist of short burst of activity followed by rest. It is important to follow that pattern when performing conditioning drills.

SPEED TRAINING- The game of softball is dominated by acceleration and agility.- This must be the focal point during speed training. - Acceleration is the ability to get to top speed in the smallest amount of time possible. (base running)- Agility is the ability to change direction without losing speed.- Speed City Program developed by Alpha Dog Sports

FLEXIBILITY-- Flexibility plays an important role in the ability to increase performance and reduce the risk of injury. -- Flexibility should be worked on before and after every training session.

INJURED ATHLETESWe have constant communication with the Sports Medicine Staff in order to plan a successful training program to get the athlete promptly and safely back to competition. But they must be doing something.

HT WT Bench Squat P.C. 3

LiftTotal V.J. S.L.J Pro 40Rouyea, Falynn 115 265 115 495

60% 70% 80% 90%MAX MAX + 10 Max + 20 Bench Goal

Bench 69 80.5 92 103.5 115 125 135 135 Incline 49 60.5 72 83.5 95 105 115

Military (front) 39 50.5 62 73.5 85 95 105 Squat Goal

Close Grip Bench 49 60.5 72 83.5 95 105 115 295

Military (back) 34 45.5 57 68.5 80 90 100

Squat 159 185.5 212 238.5 265 275 285 Clean Goal

S.L.D. 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 140 Snatch 49 60.5 72 83.5 95 105 115

Lunges 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135

3 Lift Total Goal

Push Press 59 70.5 82 93.5 105 115 125 570

Shrugs 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135

Powerclean 69 80.5 92 103.5 115 125 135

Push & Jerk 54 65.5 77 88.5 100 110 120

Clean & Jerk 49 60.5 72 83.5 95 105 115

Bent Rows 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135

****** ALL PRESCRIBED WEIGHTS MUST BE ROUNDED UP!!!!

UPPER BODY EXERCISES

Bench Military Back Military Front Incline High Pulls Close Grip Tricep Extension 21 Gun Salute Gator Busters Push Up Circuit Wide/Regular/ Diamond/Hindu Plate Raises Bent Rows Inverted Pullups Inverted Rows Shoulder Dips Shrugs

LOWER BODY EXERCISES

Squat Front Squat Power Clean Snatch Clean and Jerk Spilt Jerk Lunges SLD Good Mornings

CORE EXERCISESKiller Abs Russian Abs Lateral Leg Raise Flutter Kicks

WEEK 1 REPETITIONS & PERCENTAGES60% 2X10

DATE JUNE 1-4

MONDAY WEDNESDAY FRIDAY

Bench Close Grip Bench

Squat Front Squat Squat

Military Back Military Front Close Grip

Power Clean Power Clean Power Clean

Incline Incline Inverted Rows

Spilt Jerk Clean and Jerk X 3 ON EACH LEG Snatch

Tricep Extension 21 Gun Salute 2 SETS Shoulder Dips

Lunges X 5 ON EACH LEG SLD Good Mornings

Push Up Circuit X 10 EACH Plate Raises 2 X 10 10LBS Gator Busters 2 X 10 10LBS

Wide/Regular/ Russian Abs 3 X 30 SEC Flutter Kicks 3 X 10

Diamond/Hindu

Killer Abs X 20/25

MONDAY WEDNESDAY FRIDAY Lateral Speed Day Power Day Linear Speed Day SPEED LADDERS SAND PIT SPEED LADDERS LATERAL RUNS X 2 STRAIGHT AHEAD 1 FOOT X 2

BUZZ SAW RUNS X 2 2 FEET, RIGHT LEG , LEFT LEG 2 FEET X 2

DOUBLE ICKY SHUFFLE X 2 FACING RIGHT ICKY SHUFFLE X 2 1 FOOT X 2 2 FEET, RIGHT LEG , LEFT LEG

2 FEET X 2 FACING LEFT PARACHUTES X 4

ICKY SHUFFLE X 2 2 FEET, RIGHT LEG , LEFT LEG 40 YARDS

HURDLE MOBILITY BOX PLYOMETRICS STRETCH ROPES X 4

STEP OVERS FORWARD STRAIGHT AHEAD 40 YARDS STEP OVERS BACKWARD 2 FEET, RIGHT LEG , LEFT LEG RIGHT LEG LEAD FACING RIGHT TAG SPRINTS X 4 LEFT LEG LEAD 2 FEET, RIGHT LEG , LEFT LEG 40 YARDS OVER AND OVER FACING RT FACING LEFT OVER AND OVER FACING LF 2 FEET, RIGHT LEG , LEFT LEG

Day 1 Day 2 Day 3 Week 1 3 sets x 8 reps 50%Close Grip Inverted Rows Close Grip Week 2 3 sets x 10 reps 50% Week 3 3 sets x 12 reps 50%Squat Front Squat Snatch Week 4 3 sets x 12 reps 50% Week 5 2 sets x 5 reps 60%Power Clean Spilt Jerk Lunges Week 6 2 sets x 5 reps 60% Week 7 2 sets x 7 reps 60%Gator Busters Plate Raises Rotator Cuff Week 8 2 sets x 7 reps 60% Circuit Y, W, T 's Week 9 2 sets x 5 reps 50%Diamond Pushups Push Up To Planks Wide Arm Push Ups Week 10 2 sets x 5 reps 50% Week 11 2 sets x 7 reps 50%Killers Abs Flutter Kicks Russian Abs Week 12 2 sets x 7 reps 50%20/25 3x 10 30 sec x 3 Week 13 2 sets x 5 reps 50%Chin Up Bar Hangs Chin Up Bar Hangs Chin Up Bar Hangs Week 14 2 sets x 5 reps 50%30 sec 30 sec 30 sec Week 15 2 sets x 7 reps 50% SPEED BOX PLYO HURDLE LADDERS Two Feet MOBILITY Right Leg Pick 3 X 2 Reps Left Leg A Skip C Skip Facing Right /Left Over and Unders Two Feet Right Leg Left Leg Straight Over

Athletic Throwing Prep

Slide Jacks2 Laps Walking High

Hips2 Laps

Toe Grabs1 Lap

Forward Lunges2 Laps

Backward Lunges2 Laps

Upward Reach 10

Reps

Sideways Reach

10 Reps

Big Arm Circles- 5x Forward & 5x Backward

Diagonal Reach 10 Reps

Small Arm Circles- 5x Forward & 5x BackwardInternal Rotation

Stretch3sec hold 3x

Throwing Arm Push

30 sec Hold

Throwing Arm Pull

30 sec Hold

Wrist Stretch3sec hold 3x

Statue of Liberty-Right Statue of Liberty-Left

30 sec Hold 30 sec Hold

Arm Pull Down-right Arm Pull Up-right Arm Pull Down-left Arm Pull Up-left

30 sec hold 30 sec hold 30 sec hold 30 sec hold

Arm Twist30 sec hold

SCOTT NIELSON HEAD SOFTBALL COACH ST. AMANT HIGH SCHOOL

12035 HIGHWAY431ST. AMANT, LA 70774

(225) 270-2253 [email protected]

DWAYNE THOMASSEEHEAD STRENGTH & CONDITIONING COACH

ST. AMANT HIGH SCHOOL12035 HIGHWAY431ST. AMANT, LA 70774

(225) 621- [email protected]

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ST. AMANT HIGH SCHOOL HEAD SOFTBALL COACH