Sarah Smith Offensive Production Comparison 04-05
OFFENSIVE STAT:
2004
2005
Batting Average
.223
.393
+ .170
Avg. with RISP
.262
.441
+ .179
RBI's
13
31
+ 18
Doubles
3
8
+5
Triples
5
2
-3
Homeruns
0
9
+9
Total Extra Base Hits
8
19
+ 11 (238%)
Slugging %
.350
.757
OFFENSIVE STAT:
2003:
2004:
2005:
2006:
2007:
2008:
2009:
2010:
Batting Average
.266
.324
.058
.353
.029
.307
-.046
.348
.041
.305
-.043
.324
.019
.276
-.048
Runs Scored
258
255
- 1%
271
+ 6%
242
- 11%
309
+ 28%
213
- 31%
243
+ 14%
187
- 23%
RBI's
Doubles
Triples
Homeruns
201
40
17
4
208
48
22
24
+ 600%
242
80
15
44
+ 183%
207
65
5
59
+ 34%
266
73
5
59
FLAT
195
55
2
26
- 56%
204
65
9
10
- 62%
174
41
9
28
+ 280%
139 (42%)
+ 11%
+ 48%
129 (46%)
+ 4%
- 7%
137 (44%)
- 2%
+ 6%
82 (31%)
- 13%
- 40%
84 (30%)
- 1%
+ 2%
Total Extra Base Hits
61 (26%) 94 (31%)
vs. % XBH
+ 5%
vs. Prev. Year
+ 54%
78
(35%)
+ 5%
- 7%
Slugging %
.363
.499
.614
.616
.637
.464
.457
.454
Players Hitting HR's
3
6
+ 100%
8
+ 33%
10
+ 25%
11
+ 10%
5
- 55%
5
FLAT
6
+ 20%
Team Record
32-4-4
38-1-2
36-3-1
33-4-1
29-5-3
29-7-1
29-5
27-7
Senior Class:
1
4
4
6
2
0
4
6
Senior Homeruns:
2
2
21
44
16
0
1
18
PLAYER
2007
Average HR's XBH
2008
Average HR's
XBH
2009
Average HR's
XBH
2010
Average HR's
XBH
19
374
6
13
467
3
15
465
1
11
13
467
14
22
438
8
21
406
3
18
411
7
19
23
247
3
8
330
2
9
275
1
15
284
2
13
24
299
9
15
302
12
20
384
4
12
472
10
16
TOTALS:
347
32
58
384
.037
25
-22%
65
12%
383
9
56
-0.001 -64% -14%
XBH
2005
Average HR's
PLAYER
2003
Average HR's XBH
2004
Average HR's
XBH
29
139
1
4
223
0
8
393
9
19
16
268
0
8
442
6
21
534
12
34
11
250
0
2
337
9
17
465
8
17
17
TOTALS:
326
219
1
14
334
.113
5
12
20
58
1500% 329%
386
445
.113
8
17
37
87
185% 150%
389
.006
19
48
211% -14%
2006
Average HR's
418
432
425
-.001
11
15
Average
Totals:
HR's
XBH
.376
85
227
XBH
25
23
26
48
163% 141%
Totals:
Average HR's
.355
84
XBH
207
1. Pitch faster and throw harder
2. Swing the bat harder and hit the ball further
3. Steal more bases
4. Get better jumps off the bases
5. Explode out of the batter's box
6. Run down more balls in the field
7. Reach, stretch and get more of those "oh-so-close" balls
8. React faster
9. Have more stamina for long games and tournaments
10. Stay healthy and avoid injuries
11. Tolerate heat better and perform when it's really hot
12. Practice longer without being tired or losing your focus
13. Be much more consistent and have less "ups and downs"
14. Get it faster when learning or refining a skill because of increased body awareness
15. Be much more confident and feel stronger
16. Be mentally tougher
17. Get more extra bases when running
18. Develop an athletic body
19. Recover faster between innings and games
20. Be more dominant in all aspects of the game
The mission of the Strength and Conditioning staff at St.
Amant High School is to provide each student athlete
with the most up to date and researched training
program that will allow our athletes to compete at their
highest level physically as well as mentally while
focusing on the reduction of injuries. We believe in the
pursuit of excellence in our student athletes as well as
ourselves. It is our goal to provide every athlete with the
proper training techniques and motivation to achieve
their greatest athletic potential.
-
-
RESISTANCE TRAINING
CONDITIONING
SPEED TRAINING
FLEXIBILITY
INJURED ATHLETES





- Resistance Training Programs are designed with a focus
on ground based, three dimensional, explosive, and multijoint movements.
- Ground-based exercises are done with the athlete’s feet
on the ground which mimics the athletic movements in the
game of softball.
- Three-dimensional movements are performed in all three
planes of movement: side to side, up and down, and
forward and backward. To accomplish this free weights
must be used. Free weights will not only develop primary
muscles, but the stabilizing muscles as well.
- Explosive training is essential for the game of softball.
The body’s ability to apply force quickly will determine the
athlete’s success on the field. Explosive training takes the
strength an athlete has and improves their ability to deliver
that strength forcefully and rapidly. (swinging a bat)
- Multi-joint exercises require the body to simultaneously
move multiple joints in a coordinated effort in order to
produce athletic movements.
It is important to condition like an
athlete. An athletic contest will
consist of short burst of activity
followed by rest. It is important to
follow that pattern when
performing conditioning drills.
The game of softball is dominated by
acceleration and agility.
This must be the focal point during
speed training.
Acceleration is the ability to get to top
speed in the smallest amount of time
possible. (base running)
Agility is the ability to change
direction without losing speed.
Speed City Program developed by
Alpha Dog Sports
--
Flexibility plays an
important role in the ability to
increase performance and
reduce the risk of injury.
-Flexibility should be
worked on before and after
every training session.
We have constant communication
with the Sports Medicine Staff in
order to plan a successful training
program to get the athlete promptly
and safely back to competition.
But they must be doing something.
HT
WT
Rouyea,
Falynn
Bench
Incline
60%
69
49
70%
80.5
60.5
80%
92
72
Bench
Squat
P.C.
115
265
115
90%MAX
103.5
83.5
115
95
3 LiftTotal V.J. S.L.J
495
MAX + 10 Max + 20
125
135
105
115
Military (front)
39
50.5
62
73.5
85
95
105
Close Grip
Bench
49
60.5
72
83.5
95
105
115
Military (back)
34
45.5
57
68.5
80
90
100
Squat
S.L.D.
Snatch
Lunges
Push Press
Shrugs
159
185.5
212
238.5
265
275
285
Bench
Goal
135
Squat
Goal
295
Clean
Goal
65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135 65/95/135
49
60.5
72
83.5
95
105
115
65/95/135
59
65/95/135
65/95/135
70.5
65/95/135
65/95/135
82
65/95/135
65/95/135 65/95/135
93.5
105
65/95/135 65/95/135
65/95/135
115
65/95/135
65/95/135
125
65/95/135
Powerclean
69
80.5
92
103.5
115
125
135
Push & Jerk
54
65.5
77
88.5
100
110
120
Clean & Jerk
49
60.5
72
83.5
95
105
115
Bent Rows
Pro
65/95/135
65/95/135
65/95/135
65/95/135 65/95/135
****** ALL PRESCRIBED WEIGHTS MUST BE ROUNDED UP!!!!
65/95/135
65/95/135
140
3 Lift
Total
Goal
570
40
Bench
Military Back
Military Front
Incline
High Pulls
Close Grip
Tricep Extension
21 Gun Salute
Gator Busters
Push Up Circuit Wide/Regular/ Diamond/Hindu
Plate Raises
Bent Rows
Inverted Pullups
Inverted Rows
Shoulder Dips
Shrugs
Squat
Front Squat
Power Clean
Snatch
Clean and Jerk
Spilt Jerk
Lunges
SLD
Good Mornings
Killer Abs
Russian Abs
Lateral Leg
Raise Flutter Kicks
WEEK
1
REPETITIONS & PERCENTAGES
60% 2X10
DATE
JUNE 1-4
MONDAY
WEDNESDAY
FRIDAY
Bench
Close Grip
Bench
Squat
Front Squat
Squat
Military Back
Military Front
Close Grip
Power Clean
Power Clean
Power Clean
Incline
Incline
Inverted Rows
Spilt Jerk
Clean and Jerk X 3 ON EACH LEG Snatch
Tricep Extension
21 Gun Salute 2 SETS
Shoulder Dips
Lunges X 5 ON EACH LEG
SLD
Good Mornings
Push Up Circuit X 10 EACH
Plate Raises 2 X 10 10LBS
Gator Busters 2 X 10 10LBS
Wide/Regular/
Russian Abs 3 X 30 SEC
Flutter Kicks 3 X 10
Diamond/Hindu
Killer Abs X 20/25
MONDAY
Lateral Speed Day
WEDNESDAY
Power Day
FRIDAY
Linear Speed Day
SPEED LADDERS
LATERAL RUNS X 2
SAND PIT
STRAIGHT AHEAD
SPEED LADDERS
1 FOOT X 2
BUZZ SAW RUNS X 2
2 FEET, RIGHT LEG , LEFT LEG 2 FEET X 2
DOUBLE ICKY SHUFFLE X 2
1 FOOT X 2
FACING RIGHT
ICKY SHUFFLE X 2
2 FEET, RIGHT LEG , LEFT LEG
2 FEET X 2
FACING LEFT
ICKY SHUFFLE X 2
2 FEET, RIGHT LEG , LEFT LEG 40 YARDS
HURDLE MOBILITY
BOX PLYOMETRICS
STEP OVERS FORWARD
STEP OVERS BACKWARD
RIGHT LEG LEAD
LEFT LEG LEAD
OVER AND OVER FACING RT
OVER AND OVER FACING LF
STRAIGHT AHEAD
40 YARDS
2 FEET, RIGHT LEG , LEFT LEG
FACING RIGHT
TAG SPRINTS X 4
2 FEET, RIGHT LEG , LEFT LEG 40 YARDS
FACING LEFT
2 FEET, RIGHT LEG , LEFT LEG
PARACHUTES X 4
STRETCH ROPES X 4
Day 1
Day 2
Day 3
Close Grip
Inverted Rows
Close Grip
Squat
Front Squat
Snatch
Power Clean
Spilt Jerk
Lunges
Gator Busters
Plate Raises
Diamond Pushups
Push Up To Planks
Rotator Cuff
Circuit
Y, W, T 's
Wide Arm Push Ups
Killers Abs
20/25
Chin Up Bar Hangs
30 sec
Flutter Kicks
3x 10
Chin Up Bar Hangs
30 sec
Russian Abs
30 sec x 3
Chin Up Bar Hangs
30 sec
SPEED
LADDERS
BOX PLYO
Two Feet
Right Leg
Left Leg
HURDLE
MOBILITY
Pick 3
X 2 Reps
Facing Right /Left
Two Feet
Right Leg
Left Leg
Straight Over
A Skip
C Skip
Over and Unders
Week
Week
Week
Week
Week
Week
Week
Week
Week
Week
Week
Week
Week
Week
Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
3 sets x 8 reps
3 sets x 10 reps
3 sets x 12 reps
3 sets x 12 reps
2 sets x 5 reps
2 sets x 5 reps
2 sets x 7 reps
2 sets x 7 reps
2 sets x 5 reps
2 sets x 5 reps
2 sets x 7 reps
2 sets x 7 reps
2 sets x 5 reps
2 sets x 5 reps
2 sets x 7 reps
50%
50%
50%
50%
60%
60%
60%
60%
50%
50%
50%
50%
50%
50%
50%
Athletic Throwing Prep
Slide Jacks
2 Laps
Toe Grabs
1 Lap
Walking High
Hips
2 Laps
Forward
Lunges
2 Laps
Backward
Lunges
2 Laps
Upward
Reach 10
Reps
Sideways Reach
10 Reps
Big Arm Circles- 5x Forward & 5x Backward
Diagonal Reach
10 Reps
Small Arm Circles- 5x Forward & 5x Backward
Throwing Arm
Push
30 sec Hold
Wrist Stretch
3sec hold 3x
Throwing
Arm Pull
30 sec Hold
Internal Rotation
Stretch
3sec hold 3x
Statue of Liberty-Right Statue of LibertyLeft
30 sec Hold
30 sec Hold
Arm Pull Down-right
30 sec hold
Arm Twist
30 sec hold
Arm Pull Up-right
Pull Up-left
30 sec hold
Arm Pull Down-left
30 sec hold
Arm
30 sec hold