[轉錄][轉錄]中部某一間大學壘球隊的暑訓菜單 真 …
※ [本文轉錄自 Softball 看板]
作者: killerman (過客) 站內: Softball
標題: [轉錄]中部某一間大學壘球隊的暑訓菜單 真操
時間: Wed Jun 8 13:37:03 2005
暑訓課程表 日期 8 月 1 日 --- 9 月 4 日
時 間 內容 備註
6.00-7.30 長跑二校區<=>水湳舊機場6km
7.30-8.30 重量訓練
柔軟操
開合跳50下
腹背運動70下
伏地挺身50下
老漢推車20m*5次
蛙跳20m*4次
交叉步20m*4次
衝刺40m*4次
跑一壘*3次
跑二壘*2次
跑三壘*1次
跑本壘*1次
滑壘*5次
啞鈴30kg*20下抓舉20下挺舉
8.30-8.35 休息
8.35-9.25 傳接球練習
熱身
30m擲準*10次
壘間傳=本-1-2-3本-3-2-1本-2-1-3本-3-1-2
9.25-9.30 休息
9.30-10.30 打擊練習
空揮*20下
打點練習(透斯)15球
打固定器20球*3次
打點練習(free)
拉打*25球推打*25球
10.30-14.30 休息
14.30-16.25 守備練習
慢跑球場3圈
柔軟操
傳接球練習
轉傳練習
外野 左外野-2壘-3壘-本壘
中外野-2壘-3壘-本壘
右外野-2壘-3壘-本壘
內野 刺殺1壘
雙殺2.1壘
雙殺1.3壘
雙殺2.本壘
雙殺1.本壘
雙殺3.本壘
夾殺
16.25-16.30 休息
16.30-18.00 紅白對抗
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