Seneca Lady Irish Softball Off- Season Workout



2010 Seneca Lady Irish Softball Off- Season Workout

Last Season: 18-18 Record (most wins in 8 years for the Lady Irish)

This Season: ???

The only way that the program, and you, are going to succeed during your high school career is based on how much effort and energy that you put into your own goals, especially during the off-season. As coaches, we have the ability to teach you fundamentals and motivate you, but ultimately you are the ones that have to have the inner fire and drive to succeed.

The best 9 players will play each game, regardless of age; you can make an impression in your coach’s minds right now! You are being evaluated for this season right now.

Monday and Wednesday’s 2:45 - 4:00 (Nov. 9 – Holiday Break = 6 weeks, 8 weeks after Holiday Break):

- Station 1: Dynamic Warm Up:

o Stretching, Drum Majors, High Knees, Butt Kicks, Lunges, Toe Walks, Mountain Climbers, Scissor Jumps, Squat Thrusts

- Station 2: Weight Training:

o Mondays: - Wednesdays:

▪ Squats - Bench

▪ Cleans - Wood Choppers

▪ Leg Press - Preacher Curls

▪ Weighted Walking Lunges - Triceps Extensions

▪ Jump Rope - Wrist Curls

▪ Abs Circuit: - Abs Circuit:

• In-Outs - In-Outs

• Bicycles - Bicycles

• Pfifer Scissors - Pfifer Scissors

• Hip Rock and Raise - Hip Rock and Raise

• Side Oblique’s - Side Oblique’s

• Leg Climbs - Leg Climbs

• Mason Twists - Mason Twists

- Station 3: Plyometrics:

o Jump Squats, Monster Truck Tires, Airborne Heisman’s, Squat Jacks, Pitch and Catch

- Station 4: Sprint Workout:

o Stairs Long Distance

o Stairs Quick Feet

o Explosive Sprints

o Push up and Sprint

o Sit up and Sprint

o Sled Sprint

- Station 5: Hitting Drills:

o 100 Swings each day- tee drills, soft toss drills with plush balls

- Thursday Mornings (6:15 – 7:15) New School Gym:

▪ Open Gym Hitting, Throwing, Defensive Workouts

Varsity Roster: Winter Workouts:

Seniors: S. McCormick

Stephanie McCormick M. Houchin

Megan Houchin J. Centracchio

Julia Centracchio M. Jebens

M. Hougas

Juniors: J. Andreatta

Alanna Viken M. Shanks

Taelor Coughlin J. Bruce

Melissa Jebens C. Bays

H. St. George T. Draine

Liz Fischer N. Pihl

S. Steudemann

Sophomores: L. Fischer

Coley Baker H. St. George

Miranda Hougas K. St. George

Jaclyn Andreatta C. Sampson

Madi Shanks S. Briscoe

Lexi Brown

Allison Coughlin

Jenny Bruce

Freshman:

Nicole Pihl

Chelsie McCormick

JV Roster:

J. Bruce

L. Brown

A. Coughlin

C. Bays

T. Draine

C. Sampson

A. Irvin

S. Briscoe

C. McCormick

A. Hovious

E. Hovious

J. Elliott

S. Steudemann

K. St. George

Varsity Depth Chart: JV Depth Chart:

P – Pihl, Bruce, Jebens P – Bruce, Steudemann

C – Hougas, C. McCormick C – Sampson, C. McCormick

1B – Andreatta, A. Coughlin 1B – A. Coughlin

2B – S. McCormick, Brown 2B – E. Hovious, Briscoe

SS – Viken SS – Brown

3B – T. Coughlin 3B – C. McCormick

LF – Baker, Jebens LF – Steudemann, Bays

CF – Shanks CF – A. Hovious, Irvin

RF – Houchin, Centracchio, St. George RF – Elliot, Draine, St. George

Lineup: Lineup:

1. Viken – SS 1. McCormick – 3B

2. Hougas – C 2. Brown – SS

3. Pihl – P 3. A. Coughlin – 1B

4. Baker – LF 4. Sampson – C

5. T. Coughlin – 3B 5. Bruce – P

6. Andreatta – 1B 6. E. Hovious – 2B

7. McCormick – 2B 7. Steudemann – LF

8. Houchin – RF 8. A. Hovious – CF

9. Shanks – CF 9. Elliot – RF

- Subs - subs

Jebens – sac Bays – ph

Centracchio – ph Briscoe – def

Fischer – def Draine – ph

Bruce – p/pr St. George – def

Coughlin – ph Irvin – def

Brown – pr/def

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