Youth Extending
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Youth Softball Conditioning
There are many youth softball conditioning exercises that will improve the strength and agility of softball players. By increasing the ability of the player’s body to perform, we are giving players the opportunity to maximize their talents and potential, and protect their bodies from injuries.
Here are some youth softball condition training techniques that are recommended for youth softball coaches for the development of their players:
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Stretch Before Games – One of the most advisable of youth softball conditioning training protocols is the use of warm-up exercises. Softball coaches must ensure that their players perform a regimented series of stretching and warm-up exercises prior to every game and practice. Players should stretch all major muscle groups for about 10-12 minutes prior to softball play. These major muscle groups include, but are not limited to, shoulders, legs, arms, hips, and back.
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Practicing the Slide – Among the most important youth softball conditioning training exercises is for players to practice the slide. Sliding is the cause of almost 70% of injuries to youth playing softball, so it is important that players learn how to slide properly. Once they have gained this skill, players should practice proper sliding techniques on a weekly basis until the proper methodology of the slide becomes a permanent part of their muscle memory. Players should be taught to slide on the outfield grass. When sliding to the right, use the right foot as the takeoff foot, and take off on the left foot when sliding to the left. As your slide takeoff starts, players must throw their arms up, so that the upper body is extended backwards while the feet are pointing forward, close and parallel to the ground. Land on your buttocks, with toes and heads up, and arms spread out for balance. Tuck the left or right leg, whichever is more comfortable to the individual player, in a bent position and place it under the other leg to avoid injury while sliding. Here are some examples of instructive softball sliding drills among general baserunning tips although many can be found on the Internet.
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Incorporate Aerobic Exercise – One of the most beneficial youth softball conditioning training protocols is to include aerobic exercises as part of your team’s regular training practice. Aerobic exercise, such as swimming and jumping rope, increase the blood circulation and heart rate for an extended period of time which, in turn, helps to increase bone strength and muscle tone.
Of course, these categories of youth softball conditioning are just the beginning before you start the softball drills that actually teach the game. As a softball coach, you should schedule the drills from least strenuous to most strenuous to continue the body’s acclimation process to physical conditioning. These softball conditioning guidelines are meant to prepare the softball athlete’s body for physical activity and should be part of a comprehensive fitness regimen.
About the Author
By Trevor Sumner who works for Weplay.com, a youth softball community dedicated to providing parents, coaches and athletes the tools and information they need to celebrate the love of the game. Weplay has one of the most comprehensive softball drill libraries in its active softball community
Look More Youthful – Part 4
Part 4 of a series of fascinating articles by Derek Boughton about How To Look Years Younger Naturally.
These are based on the Chapter on ‘Your Face’ from his book ‘How To Look Years Younger Naturally’ available from www.YearsYoungerNaturally.com
In Part 1, we introduced the concept of Facial Isometrics. In Parts 2 & 3 we worked on the specific exercises from your neck to your nose. So let’s keeping moving on up! I hope you have been seriously working on these natural techniques presented to you so far – they can truly help you look more youthful and prevent & remove wrinkles.
8. around the eyes
In addition to loose jowls, the skin around the eyes is probably most responsible for showing the effects of ageing. The two main issues are bagginess and darkness under the eyes, plus crows-feet or wrinkles extending out from the corners of the eyes. There is one point of potential good news here (I’m afraid that it only seems to apply to men) and that is that many women seem to consider the ‘scrunches’ at the side of the eyes rather sexy!
Let’s start with under the eyes. Some reasons I’ve heard for causing bagginess and dark rings are poor circulation and build-up of fluids like lymph. Well, for either of these causes, the following will also help alleviate it. Just a word of warning – this exercise may leave the area under your eyes looking rather more wrinkled for about ten minutes before the improvement occurs, so do not do it just before going into a meeting or a special rendezvous!
a) Basically, the exercise consists of using the muscles under the eyes to pull the skin up towards the eyes. You will probably need to do it initially in front of a mirror to see it in action and you will see and feel it pulling the top half of your cheek up but it is the muscles directly under the eyes that you should be using not those in the cheek. As normal, do 10 reps on the left side then the right followed by alternating left and right then pulling up both sides together, I find this exercise can be improved even more by firstly pulling down the top lip and lower cheeks (with the corresponding muscles) and holding that position while performing the eye exercise.
Apparently, crow’s feet are caused by such things as too much sunbathing, squinting from the sun (which eventually becomes a permanent muscle tension) and smoking. We’ll talk about the many evil effects of smoking later but you can help avoid squinting by wearing sunglasses and a hat when in the sun, also by wearing reading glasses if you need them! As I discuss elsewhere in this chapter, if you are squinting while getting a suntan then you will inevitably end up with white squint lines which cause an effect which looks like crow’s feet.
Unfortunately I cannot find any way to use facial muscles to pull the skin out away from the eyes towards the ears, nor down towards the cheeks. However, we can pull it upwards towards the forehead and we will cover this in the forehead exercise below. We can also work the muscles in the same way that they crinkle up the side of the eyes in the first place. Why would you want to do something that causes the problem, I hear you asking. Well it is a common way to relax a muscle – to tense it hard then relax it. When the muscle relaxes, it ceases to ‘scrunch’ up the area. This is how Botox injections work – the toxin paralyses the muscle so it no longer works. But they only last for a while (typically 3 to 8 months) and then the muscle tenses up again when the deadening chemical wears off and the problem returns. With this exercise and other relaxation activities, you can get rid of the underlying cause for good.
b) Use the muscles in your cheek to lift it up hard towards your eyebrow. It is a bit like a squint. As usual do this left, right, alternate, both together but after each set relax for a moment before continuing. At the end of all four sets, relax again then open up your eyes and the area around them as wide as possible for a count of ten. This will relax the cheek muscles back down again.
c) A firm massage of the (potential) crow’s feet area will also be beneficial. Simply rub your finger-tips up and down about ten times and then rub them from the corners of your eyes outwards.
Well I hope you have been enjoying these articles so far. Let me know by sending an email to Derek@YearsYoungerNaturally.com. Of course, if you want to find out valuable information about other important ways to look more youthful then just go to the website www.YearsYoungerNaturally.com.
We will continue these Facial Isometrics in Part 5.
About the Author
Derek Boughton has several books in the self help category. The first one ‘How To Look Years Younger Naturally’ was in response to people continuously asking him how he was so youthful and full of energy; is it surgery or products such as pills or creams? It’s none of these but he vowed to reveal the ‘secrets’ of what is responsible. Now you too can benefit from the natural techniques to be discovered at www.YearsYoungerNaturally.com as well as find freebies.
