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@mercysoftball
Vegas & New York
Everything happens for a reason.
✌️⭐️💋🧘‍♀️🦋🌞🥂🗽📸

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SOFTBALL | OFF-SEASON DEVELOPMENT 🥎

The off-season provides a window to accumulate volume, develop physical qualities, and expose athletes to training demands that are harder to prioritize during competition.

01 — ROTATIONAL POWER

Rotational power starts from the ground up. Unilateral work paired with rotational landmine variations, overcoming isometrics, and delayed med-ball throws reinforces force production through the entire kinetic chain.

02 — POSTERIOR CHAIN

Heavy posterior chain work remains a staple. Progressing from higher-volume hip thrusts toward heavier trap bar work, alongside RDLs, builds strength while managing fatigue and developing hip-driven movement.

03 — ECCENTRIC EMPHASIS

Early off-season is an opportunity to introduce more demanding eccentric work. Partner-assisted single-arm DB bench presses-This was something I picked up from @trainwright_txtech 🔥-challenge controlled lowering, unilateral strength, and anti-rotational stability.

04 — STAPLES + TEMPO

Pushes, pulls, and unilateral lower-body work never go away. Push-ups can be progressed through greater ROM, external loading, and tempo manipulation. The basics remain effective when the demands change.

05 — ANTI-ROTATION

Anti-rotation should challenge an athlete’s ability to brace and resist unwanted movement. Partner-applied resistance and progressive TRX variations offer scalable alternatives to traditional Pallof presses.

The goal: build the physical qualities that competition demands, while the calendar allows us to develop them.

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The Mercy Mavs Softball Middles are on the D2 2027 Watch List! 👀👀

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Next stop: THE EAST REGION! 🥎🔥

We’re keeping our region-by-region spotlight rolling with some of the top returning DII softball players to watch in 2027! 👀

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Views and tunes of Ireland 🍻🇮🇪

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road tripping ☘️🇮🇪🍻

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views from across the pond🇮🇪

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Erin go bragh, sláinte!!!

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sláinte from dublin

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Felt like @snooki 🇺🇸

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Cheers to 4 corners and the 4th of July🍻🇺🇸

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June🩷

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TRULY can’t get any better than this!💗 #RedOrBlack #Bleague

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