“SOME PEOPLE DREAM OF SUCCESS…
WHILE OTHERS WAKE UP AND WORK HARD AT IT.”
SUMMER 2008
10 WEEK
LADY BUCKS SOFTBALL
STRENGTH & CONDITIONING GUIDE
“YOU CAN’T GET MUCH DONE IN LIFE IF YOU ONLY WORK ON THE DAYS WHEN YOU FEEL GOOD.” -NOLAN RYAN
Dear Players,
Now is the time! This is your official summer conditioning program, which has been carefully designed to physically prepare you for the demands and expectations of the upcoming softball season!! Your performance was judged by what you did on the softball field last season. This summer provides you with the time to concentrate on improving athletic qualities such as flexibility, strength, and speed. All of which can improve your performance on the field next season. You must also incorporate a healthy diet and adequate rest for optimal results.
You will need to have the self-discipline and motivation to follow all aspects of the program daily. You will be required to e-mail or mail the weekly conditioning reports to me to monitor your progress. The conditioning reports can be found in the front of this manual.
Your summer lifting and running is outlined for you. It is imperative that you follow the program diligently to receive its full benefits. This in turn will have you running faster, moving quicker, hitting harder and in optimal shape when we see you again in the fall.
Our expectations as a team are high next year, but I am sure they are no higher than the expectations you have for yourself. This program will make you a better conditioned athlete, which in turn will make you a better softball player, but YOU MUST DO YOUR PART.
TODAY EVERYONE’S ATTITUDE MATTERS
Player Development Goal Sheet
Name____________________________
Beginning Weight Ending Weight
Beginning 60 Yard Time Ending 60 Yard Time
Mile Time________ Mile Time________
Home to 1b Time________ Home to 1b Time________
Off-Season Goals:
Weight:______________________________________________________
60 Yard Time:_________________________________________________
Batting Average / Power:________________________________________
Beginning Max: Ending Max:
Bench_______________ Bench_________________
Lat Pull _____________ Lat Pull________________
Bentover Row________ Bentover Row __________
Squat_______________ Squat__________________
Hamstring___________ Hamstring______________
Chin-ups____________ Chin-ups_______________
Conditioning Reports
E-mail the reports or cut along the dotted line and mail your report to Coach Mann.
Mail by Wednesday after Week 1
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat-Pull Set:
Last Bent Over Row: _ Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 2
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 3
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 4
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 5
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 6
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 7
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 8
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
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Mail by Wednesday after Week 9
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
-----------------------------------------------------------------------------------------------------
Mail by Wednesday after Week 10
Name:
Current Weight: Last Ham Curl Set:
Last Bench Set: Last Lat Pull Set:
Last Bent Over Row Set: Last Running Time:_______
Last Tricep Extn Set: Proper Nutrition: Yes / No
Last Shoulder Press Set: Increased Flexibility: Yes/No
Last Squat Set: Comments:_______________
“I BELIEVE IN DISCIPLINE. YOU CAN FORGIVE INCOMPETENCE. YOU CAN FORGIVE LACK OF ABILITY. BUT ONE THING YOU CANNOT EVER FORGIVE IS LACK OF DISCIPLINE.”
-SKIP BERTMAN, Former LSU Head Baseball Coach
DAILY STRETCHING
Flexibility is an important component of the summer, which cannot be neglected. Most softball movements are repetitive exercises that confine the joints within a restricted range of motion that tends to reduce flexibility. The goal of this program is to maintain and improve each player’s total flexibility.
PURPOSE OF STRETCHING:
Prevent joint sprains and muscle strains. Reduce chances of re-injury by increasing and maintaining complete joint range of motion.
STRETCHING GUIDELINES:
#1 Warm-Up. This can be accomplished by a short jog, riding a stationary bicycle or jumping rope. The primary purpose of warm-up is to raise the temperature of the muscle and to lengthen the contracted muscle.
#2 Identify and Isolate the specific muscles to be stretched.
#3 Never Bounce or stretch in jerky movements. This can cause tight tissues to contract and increase the possibility of microscopic muscle tears. Slow, rhythmical movements are to be emphasized.
#4 Exhale during the work phase of the stretch. Inhale as the body part returns to the starting posture. Do not hold your breath.
#5 Never hold a painful stretch.
Listed on the following pages are the stretches that you are expected to work on. Hold each stretch for 12 to 20 seconds. Do two to three sets of each exercise.
DO NOT NEGLECT YOUR FLEXIBILITY THIS SUMMER!
STRETCHING EXERCISES
1. NECK ROLLS – Left: 10 times Right: 10 times
2. ARM CIRLCES – Forward and Backwards: Small, Medium, Large – 10 times each
3. TRICEP – Extend one arm behind your head. With your opposite hand, grab your elbow to stretch your tricep. Switch arms.
4. ARM ACROSS CHEST, SWITCH
5. ARM THRUSTS ACROSS CHEST – 10 times
6. PARTNER ARM STRETCHES: A. PULL BACK B. PUSH UP
7. SEATED V HAMSTRING – Middle, Right Leg, Left Leg, Middle
8. BUTTERFLY
9. QUAD STRETCH – Kneel on both knees, then lean back and grab your toes.
10. BOTH KNEES TO CHEST – Lay on your back.
11. ONE KNEE TO CHEST – Lay on your back.
12. LOWER BACK STRETCH – Lay on your stomach, raise your chest with your arms straightened. Lean your head back.
13. SIDE TO SIDE GROIN – While standing, spread both feet apart, squat completely down on the left leg, extend the right leg, point your toe upward, and reach towards your toes. Hold, then switch legs.
14. LATERAL BENDS – With your feet shoulder width apart, extend your left arm over your head, then lean towards the right. Hold, then switch.
15. TORSO TWISTS – With your feet shoulder width apart, twist your torso from side to side 10 times.
16. FOREARM – Extend your right arm in front, then grab you right hand with your left hand, pull down, then point your fingers up and pull back to stretch the forearm. Hold, then switch.
“YOU BECOME SUCCESSFUL THE MOMENT YOU START MOVING TOWARD A WORTHWHILE GOAL.”
ABDOMINAL PROGRAM:
Strengthening your abdominals should be a major summer goal. They support and protect your internal organs. As well as provide support for the muscles of the lower back. As a softball player, you generate force with your legs and apply it through you arms. However, this energy is transferred through your midsection. Since you are only as strong as your weakest link, poor developed abdominals can actually lead to arm problems down the road.
Each exercise should be done on a two count. For example: To do one (1) crunch, up in two, hold for two, down in two. For each exercise do 4 sets of 12.
You are expected to do your abdominal work every day. Listed below is the abdominal exercises that you will be expected to follow.
1. Crunches – Lay on your back, bring your knees and elbows together.
2. Side Crunches – Lay on your side and raise your upper body to your oblique.
3. Back Extensions – Lay on your stomach, Stretch your arms out (superman), then raise your upper body and legs.
4. Toe Touchers – Lay on your back, extend your legs upward, extend both hands upward, then touch your toes with your hands.
5. Leg Raises – Lay on your back, extend your legs straight out, point your toes, extend your hands to the sides, then raise your legs directly above you.
4 Planks
60 seconds front / 45 seconds each side / 60 backside
Medicine Ball Exercises are always a good substitute for the above exercises.
(see me for different exercise options)
"The will to win is important, but the will to prepare is vital.” -Paul O’neill
STRENGTH TRAINING PROGRAM
To receive the full benefits of this program, it is imperative that you follow the set and repetition scheme as it is outlined on the following pages. Listed below are the days and each of the exercises that are included in the program.
Begin your first workout with a moderate amount of weight. Increase weight for the next two sets by 5 lbs. each. If you complete the third set, then the next workout can be increased by 5 lbs. For example for workout 1 for Chest Day you completed 95 x 10, 100 x 10, and 105 x10. Your next Chest Day would be 100 x 10, 105 x 10, and 110 x 10. If you are unable to complete all 10 lifts at 110, then repeat that workout on the next Chest Day.
Increase your weight by 5 to 10 lbs, depending on the exercise.
The workouts are four days a week. You choose the days that are most convenient for you. Week 1 you will begin the workouts doing 3 sets of 10 for each exercise. You will do this routine through Week 3. From Week 4 until Week 11, you will do the power phase, 4 sets of 12 for each exercise.
STRENGTH TRAINING GUIDLEINES
1. Warm-up and stretch prior to lifting.
2. Practice good mechanics. Do not sacrifice technique for too much weight.
3. Lift the weight smoothly with strict control.
4. Do not jerk or bounce the weight. Do not squirm.
5. Isolate the muscle groups or body parts involved in the exercise. All other body parts are to remain static and work as stabilizers.
6. Utilize full range of motion on every exercise. Pre-stretch the muscle at the beginning of the exercise and finish with a complete contraction or until there is no range of movement left.
7. Choose the weight carefully. It is better to start too light rather than too heavy.
8. Do all of the sets in each exercise before moving onto the next exercise.
9. Always think safety. Use spotters when performing heavy lifts. Check the condition of the equipment you will be using.
10. You can never have too much common sense. Trust your own judgment and body awareness. Do not try and lift through pain. Know the difference between muscle fatigue and actual pain. Do no predispose yourself to injury by not listening to your body.
11. Complete all exercises unless you have been instructed to avoid certain movements.
12. Stretch the muscles between sets. This creates long lean muscles needed for softball instead of short bulky muscles.
13. If you plan on using dietary supplements, please notify Coach Toker or I before you begin.
15. Begin workouts with low weight. Add 5 lbs. to the second set and another 5 lbs.
to the 3rd set. If you do not complete 10 reps on the 3rd set, then repeat the workout next time.
“The difference between ordinary and extraordinary is the little extra.”
MUSCULAR ENDURANCE
WEEK 1
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 2
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 3
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x_____
WEEK 4
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 5
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 6
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 7
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 8
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 9
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
WEEK 10
Date________ Chest & Legs
Bench Press Incline Lunges w/ dumbbells Calves
___x10 ___x10 ___x10 ___x10
___x10 ___x10 ___x10 ___x10
___x___ ___x___ ___x___ ___x___
Date________ Tri’s, Bi’s & Forearms
Triceps Extn Dumbbell Kickbacks Dumbbell Curls
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Forearm curls w/ dumbbells
___x10
___x10
___x___
Date________ Shoulders
Shoulder Press Upright Rows Octopus Raises
___x10 ___x10 ___x10
___x10 ___x10 ___x10
___x___ ___x___ ___x___
Step Ups w/ dumbbells
___x20
___x20
___x___
Date________ Quads, Hams & Back
Squat Leg Extension Ham Curl
___x10 ___x10 ___x10
___x10 ___x10 ___x10
Lat Pull Down Bent Over Row
___x10 ___x10
___x10 ___x10
___x___ ___x___
Running Program
Each week of the running program has been outlined for you. This program is designed to develop an aerobic base that will allow you to progress gradually into the speed and power phases that will occur later in the program.
In order to properly execute this program, you will need:
- A softball field
- A stopwatch
Run on a soft surface, such as a softball field or a soft track to minimize the chances of getting shin splints.
Every day you condition start with AGILITIES (Form Running)!!
During the endurance days you should be running at or around 8:30 minute miles and under No Circumstances should you be running over 9:30 minute miles. You should time all of your running.
If inclement weather forces you to condition inside, use a treadmill or stationary bike.
Include 10-20 50 yard sprints three times a week to work your fast twitch muscles.
Be sure to drink plenty of water before, during, and after you run. Also, make sure you warm-up, stretch, and cool down.
Running will be done on Monday / Wednesday / Friday
Week Distance Goal
1 1.5 miles 13:15
2 1.5 miles 13:00
3 2.0 miles 17:30
4 2.0 miles 17:15
5 2.0 miles 17:00
6 2.5 miles 22:00
7 2.5 miles 21:45
8 2.5 miles 21:30
9 3.0 miles 25:45
10 3.0 miles 25:30
60 feet sprints (home to first) x 10
1-2 days a week – Bleachers / Ply Boxes / Ladder Workouts / Jump Ropes
“The difference between a successful person and others I not a lack of strength, not a lack of knowledge, but the lack of will.”
“Sweat plus sacrifice equal success.” - Derek Jeter
NUTRITION
The most common eating problem we all have is that we consume too much fat in our diet. The following list includes food items that are high in fat:
1. Red meats (steak, hamburger, hot dog, etc.)
2. Pork products (bacon, sausage)
3. Whole milk (ice cream)
4. Cheeses
5. Butter or margarine
6. Mayonnaise
7. Oils
8. Salad dressings
9. Fried foods
You should try to cut down on these foods because a high fat diet causes the body to reduce energy stored in muscle, thus making it more difficulty to perform at peak levels efficiently. Some common ways to reduce fat in the diet include:
1. Eat lean meats and trim the fat away
2. Eat moderate servings of meat
3. Do not eat fried foods. Try food that is baked, broiled, steamed, or B-B-Q instead
4. Avoid foods packed in oil.
Another common eating problem we face is not getting enough carbohydrates in the diet. Some common ways to increase carbohydrates in your diet include:
1. Increase grain products consumption (bread, cereals, pastas, rice, etc…)
2. Increase fruits and vegetables and all – fruits juices
3. Replace simple sugars (candies, sodas, cakes, and cookies, etc…) with complex carbohydrates.
You should always remember that sugars and sweets cannot replace balanced meals because they have very little, if any nutritional value and also most sweets are high in fats.
One more thing that you should remember is to get plenty of water (6-12 glasses a day). This will allow your body to work cooler and with less tension. A good rule to follow during training is in order to replenish fluid loss is to drink until you quench your thirst, and then drink a little more. This will eliminate a common problem that occurs during training; that that your thirst mechanism does not work keep pace with your fluid replacement needs as activity increases.
“I worked very hard. I felt I could play this game. The only thing that could stop me was myself.” -Jim Abbott
“Live each day to the hill. Play every game as hard as you can, as aggressively as you can. Make that second effort on every play. You can’t worry about the next play or tomorrow because you don’t know what tomorrow is going to bring.” -Ty Cobb
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