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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