Flash: Welcome

Edwardsburg Flash Girls Fastpitch & Speed for Sport Training



Speed, Agility, Quickness Training Facility
 
Joseph Coti
Physical Education Department - Southwestern Michigan College
American Council on Exercise Certified Personal Trainer
jcoti@swmich.edu  269-783-6661  www.eteamz.com/eddiesflash
 
This training program is designed to help athletes understand the fundamentals of training to enhance all components of athletic skill performance:
 
Speed
Straight line top velocity - training includes "functional speed" or "game speed" to enhance speed-dependent moves in competition
 
Agility
The ability to start, accelerate, decelerate, change direction, and accelerate again while maintaining balance and coordination
 
Quickness
The ability to perform a movement in a bried period of time
 
Reaction Time
A component of quickness, reaction time is the length of time it takes to initiate a movement
 
Strength conditioning is a component part of the program.
Athletes will build a foundation of muscular endurance, strength, and power.
 
Program 
 
Week 1 - Athlete assessment on all components of training:
Muscle Endurance, Strength, and Power
Speed, Agility, Quickness, Reaction Time, Balance, and Coordination
 
Weeks 2-11
Design and implementation of training program
 
Week 12
Reassessment and Program Outcomes
 
Cost - $200
Assessment Only - $35 


Girls Fastpitch Windmill Pitching Program
 
Beginner Program
 
Building the fundamental mechanics of the windmill pitch
Fastball, Spotting the Pitch, the Change-up 
Rules relating to the pitcher - ASA and NFHS rules requirements 
Video Analysis 
 
Advanced Program
 
Speed Development
Movement Pitches
Off-Speed Pitching
Video Analysis
 
Cost - $20/hour private lessons
$10/hour per athlete in group lessons 
3 month training program - $200