In It To Win It Softball Instruction

💪 Focus: Strong core + stable hips = better control, balance, and power on the mound.

💪 Work 2 to 3 x a week for optimal performance and strength!

8/10 through 8/16

Monday

530- Savannah
630- EB
730- Ellie
830- Sophia

Tuesday

6- Everly Y
7- Adri

Wednesday

5- Ja’Niyah
6- Ivy
7- Avery
830- Maddy

Thursday

5- Bri
6- Gabby
7- Ry
8- Maddy H

Friday

530- Aubrey
630- Audrey & Everly G
730- Eva & Harli
830- TG

**No lessons Saturday & Sunday, I will be out of town.

Lessons 8/3 through 8/9

Monday

430- Piper
530- Savannah
630- EB
730- Ellie

Tuesday

5- Mia
6- Avery
7- Nora
8- Adri

Wednesday

5- Ja’Niyah
6- Ivy
730- Everly
830- Maddy

Thursday

5-Bri
6- Gabby
7- Ry
8- Maddy H

Friday

5- Aubrey & Everly
6- Audrey
7- Harli & Eva
8- TG

Sunday

1230- Ava
130- Leah
230- Maddy H
330- Madison
430- Kaitlyn

Hey All!

Lesson schedule will be changing slightly coming this week through end of October due to school & rec ball!

Lessons will be 5-9 during the week and 9-12 & 130 to TBD Sundays!

Once practice schedule and game schedule is available adjustments will be made. During this time, some lessons may double up!

Please text or message if you have questions!

During this period I am not taking new clients!

Thank you ♥️

Lessons 7/27 through 8/2

Monday

430- Everly
530- Savannah
630- EB
730- Ellie
830- Maddy

Tuesday

430- Ja’Niyah
530- Mia
630- Nora
730- Adri
830- Ry

Wednesday

3- Shelby
4- Piper

Thursday

2- Bri
3- Gabby

Friday

230- Ella
330- Nahla
430- Aubrey
530- Audrey
630- Eva & Harli
730- TG

Sunday

1230- Ava D
130- Leah
230- Maddy H
330- Madison
430- Kaitlyn

Looking for a great camp, join us on Saturday, August 22 from 11-3. Click on the link below and register today!

Go Lady Bantams!

https://secure.touchnet.net/C21544_ustores/web/product_detail.jsp?PRODUCTID=5884

Please message us if you would like to purchase a slice the pie Domino's card for $10.

Lessons 7/20 through 7/26

Monday

430- Everly Y
530- Ellie

Tuesday

330- Ella
430- Leah
530- Mabes
630- Nora
730- Adri

Wednesday

5- Ja’Niyah
6- Marissa
730- Avery
830- Maddy

Thursday

330- Ella
430- Sophia
530- Bri
630- Gabby
730- Ry

Friday

230- Ava D
330- Nahla
430- Aubrey
530- Audrey
630- Eva & Harli
730- TG

Sunday

130- Leah
230- Maddy H
330- Madison G
430- Kaitlyn

Some times are available by appointment only! Please DM or text for availability and to confirm a spot!

COACHES NEEDED!
Please reach out to us [email protected] if you are interested in coaching. Please remember that our league relies solely on Volunteers.
Coaches for ALL age divisions are needed.

Softball players ages 13–18, protein becomes even more important because they’re often balancing growth, puberty, practices, games, strength training, and school. Most teen athletes can meet their needs through food, but some may find a simple protein supplement convenient after training if they’re not able to eat a meal soon afterward.

Daily protein needs ‼️

A good target for most active teen softball players is 1.2–1.7 grams of protein per kilogram of body weight per day (about 0.55–0.8 grams per pound), depending on training volume.

Examples:

* 100 lb athlete: 55–80 g/day
* 120 lb athlete: 65–95 g/day
* 140 lb athlete: 75–110 g/day
* 160 lb athlete: 90–125 g/day

Best protein sources 🍗

Aim to get most protein from whole foods:

* Chicken, turkey, lean beef
* Fish
* Eggs
* Greek yogurt
* Cottage cheese
* Milk
* Beans and lentils
* Tofu and edamame
* Nuts and seeds (if no allergies)

Timing matters ⏰

For recovery, try to eat 20–30 grams of protein within about 1–2 hours after a game, practice, or workout. Pair it with carbohydrates to replace energy stores.

Good recovery combinations include:

* Chocolate milk and a banana
* Greek yogurt with berries and granola
* Turkey sandwich and fruit
* Protein smoothie with milk, fruit, and oats
* Chicken, rice, and vegetables

Avoid ✋

Teen athletes should avoid products marketed for bodybuilding that contain:

* Stimulants or caffeine
* Proprietary blends
* Hormonal or muscle-building claims
* Unnecessary mega-doses of vitamins or supplements

Pitchers, catchers, and position players all benefit from adequate protein because it supports:

* Muscle recovery after practices and tournaments

* Strength gains from training

* Shoulder and hip muscle health

* Growth and development during the teen years

* Consistent performance throughout a long season

For athletes ages 13–18, protein is important because it helps:

* Build and repair muscle
* Recover faster after practices and games
* Support normal growth and development
* Maintain strength and power throughout the season
* Keep the body healthy and ready to perform

When paired with strength training, enough carbohydrates, hydration, and quality sleep, protein helps teen softball players get the most from their training and stay prepared for competition.

Links posted in comments below ⬇️