Question

A collegiate softball outfielder tells you that she is having trouble throwing balls to the infield after catching them. The coach tells you that her technique is appropriate, but agrees that strengthening is essential. Design a training program that includes resistance training and plyometrics to help her throw more quickly and with more power. When designing the program, consider the following:

What modes of exercise are appropriate for this athlete?What tests should be performed to determine the athlete’s readiness for upper body plyometrics?Describe all appropriate design variables and provide the rationale for the choices.What resistance training exercises may assist the athlete in reaching her goal?

Answer 1

1. What modes of exercise are appropriate for this athlete?

Plyometric activity, based on a quick transition from eccentric to concentric muscle actions will help recover the power that the quadriceps are able to produce, increasing the rate of force production.

the athlete should complete weightlifting movements to overloading and improve the stretch-shortening cycle (SSC) to build impulse amplitude per step of the sprint.

2. What tests should be performed to determine the athlete's readiness for upper body plyometrics?

Successfully performing five clap push-ups in a row will be necessary to check readiness for upper body plyometric training. Upper and lower body resistance training can also be used.

3. Describe all appropriate design variables and provide the rationale for the choices.

Intensity should be gradual from low to medium-high (gradually from a 2-pound [~1 kg] medicine ball throw to a 6-pound [~3 kg] medicine ball throw);

It should be done at least two times per week; four weeks

4. What resistance training exercises may assist the athlete in reaching her goal?

Rest time in between exercises should be on a five to one work time ratio (i.e., 5:1 rest-to-work ratio).