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Monthly Archives: March 2017

Tricks Hand Pass Volleyball

As the ball comes to you, do not try to absorb it. Instead, push a little towards the ball. The idea here is to not have a “clean” volleyball. If you hear a small thump, that’s a good thing. With a volley-set, you should aim to make contact with the ball at your finger tips. This may not always happen when volleying a hard driven pass and that is OK. Your palm, or fore-fingers may also make contact.

Lastly, it is important that you direct the ball towards where you want it to go. You will most likely not have time to shift your body to face your target, so instead we compromise and follow through with our hands towards where we want the ball to go. Additionally, step with your front foot towards the target.

4 main steps listed above:

1. Maintain a balanced posture with your weight forward and your feet staggered about a foot and a half apart.

2. Place your hands up early and hold them in a flat but firm position.

3. As the ball comes towards you, do not try to absorb it but instead push towards it. This will not be a “clean” volley. You should hear a thump.

4. Follow through with your hands, and step with your front foot towards your target.

Info of Muscle Building for Rugby Players

Having the biggest muscles on the pitch is not going to make you, by itself, a better player. However, having bigger stronger muscles than you currently have, especially if you have developed the correct muscles can significantly improve your “on pitch” performance.

For rugby you need to work on your main muscle groups with a view to developing explosive power. Doing set after set with light to moderate weights will do little to improve your performance levels, but doing intense exercises that target your legs, back, shoulders etc., if done correctly will produce amazing results. These intense exercises do not necessarily need to be based solely on lifting weights. The key is “resistance” high intensity resistance. This can be achieved in a number of ways ranging from dragging tyres across a field, to running while carrying your team mates, to weighted dips, press ups and chin ups. The possibilities are endless but the key to tangible muscle growth in them all is intensity and DO NOT over train. Over training can be as bad for muscle growth as not training at all. Let your body fully recover after training before training the next time if you really want to maximise your muscle growth.

The key to all Rugby Training, as with training for any sport is that the training should improve your performance when in real match conditions. For every sport there will be people who excel at training sessions yet cannot put the training into practice in a match. In rugby you will often see people who are very skilled at mastering complex training passing movements, but when match time arrives they cannot adapt what they have learned onto the pitch.

The nature of the game of rugby means that you have short bursts of very high intensity followed by periods of lower intensity. This being the case, it would seem logical that High Intensity Interval Training was the basis of any training protocol, both for fitness and of course muscle building.

The Tabata method of High Intensity Interval Training has been used successfully for years for fitness. It involves a 20 second burst of maximum intensity followed by a 10 second recovery phase – repeated for seven times. Done correctly this can have the most amazing results. For rugby training this exercise protocol should be adapted to core exercises such as the Squat, Front Squat, Deadlift, Dips etc etc.

Catchers and Catching in Baseball

Observe the player carefully and note things like the following:

  • After the player gets the equipment on, does he look like he’s used to wearing it, or is he fidgeting with it, pulling at it and trying to figure out how to wear it? Does it appear that it feels “weird” to him? A catcher that is used to wearing this stuff usually will just throw it on in a few minutes and be done with it.
  • When the player gets down is his receiving stance, does he look relaxed, comfortable and stable? Is it basically a correct stance? Or does he look clumsy and uncomfortable and not sure how he wants to squat? A catcher that has done a good deal of catching will normally get right down in a stance that you can tell is natural to him and feels O.K., even if you think it’s not an exactly correct stance.
  • When you are winding up, does the player appear ready, still relaxed and focused? Or, does the player appear pretty nervous, maybe a little scared at this point? Young catchers with experience at this point usually have a look of anticipation and focus. They are concentrating on your release and the ball, not worrying about getting hit by the ball. Most of the time it is easy to see the difference.
  • When you actually do the fake throw, does the catcher flinch, turn his head, bring his non-glove hand around to protect himself, even though you haven’t even thrown the ball yet? If he does, he’s probably relatively new at this and should be taught how to do things correctly, mainly to protect himself. Young catchers with innings under their belts won’t flinch too much at the point when you are about to throw the ball. They are calm, stable on their feet and are focused. They are anticipating the ball and how to catch it or block it. They are not overly concerned with getting hit by the ball.

If the player that you are assessing appears like he does indeed have some of the “experience” qualities mentioned above and just needs work to improve, you’re in good shape. Focus on fundamentals and repeat, repeat and repeat. That’s what separates good catchers from mediocre ones.

Fastpitch Softball Players

Composite bats offer more advantages than aluminum bats these days, but cost more and lack durability. Composite bats also require attention and care to prevent damage.

Composite Bat Speed: Composite bats are easier to swing and can be more accurately controlled.
Aluminum Bat Speed: Aluminum bats are generally heavier than composite bats and less evenly balanced.
Composite Performance: Composite bats peak in performance once they have been properly broken in. A broken-in composite bat will outperform most aluminum bats.
Aluminum Performance: Aluminum bats maintain a steady performance throughout the life of the bat.
Composite Durability: Composite bats are fragile and batters must be conscious of weather conditions and proper use.
Aluminum Durability: Aluminum bats are very durable and require little attention.
Composite Cost: Composite bats vary greatly in cost, depending on materials used.
Aluminum Cost: Aluminum bats are less expensive than composite bats and do not require as much technology to produce.

With a type of bat in mind, now you can start gather hitting drills for your players. Some aspects of hitting to focus on could include Building The Swing, Visual Preparation and Game Adjustments. There are many types of drills to focus on the simple mechanics of hitting. Some use a hitting Tee, some will use wiffle balls and even the Soft Toss Drill where a ball is tossed in front of the hitter in line with the big toe allowing the hitter to focus on their technique instead of reading a pitch coming straight at them.

If you’re looking to improve your bat speed or looking to increase your bat strength make sure you choose a bat that best fits your personal preference. Take some time to choose your bat. Take the time to select your hitting drills and get yourself set up for the drills that are focusing on the specific mechanics you are looking to improve and get to work! May all your swings come true. Have a great year!!