Do You Know Your A,B,C's???

There are so many different ways to train out there these days it can make your head spin!!!  There are so many coaches, trainers, specialists, organizations, etc...how do you keep it all straight and not get overwhelmed?

This can be directed towards players, coaches and parents.  Everybody can be thrown into the mess.  If you are a parent trying to obtain the best possible information for your son or daughter how do you keep everything in order and know what is best for your child?  If you are a player working on your craft, which road do you go down?  If you are a coach and you want to make your players better and have parents like you or at least get off your back (lol) who are you supposed to trust?  Well, I don't need to go that far, it is not as crucial as trusting the person in front of you, really it is just about feeling good about the information you are paying for or passing on to your players.

Well, let's look at it this way...do you know your A,B,C's?  Really, I could take this blog session in a million different ways after asking this question, but let's see if I can get a bit more specific.  I want to just focus on the player for a minute.  When I ask, do you know your A,B,C's, I am referring to proper movement patterns in relation to the players.  I can't tell you enough how crucial it is for athletes to learn proper movement patterns in ANYTHING they do, not just in their specific sport.  The better the movement pattern, the better the result, at least 9 times out of 10.  I would think that I could get most of you to agree with this statement.  Haven't you heard the best players, trainers and coaches make a statement very close to this before, "if I can just get into this position when my foot touches the ground, everything else will happen for me."  It is so true and I here it all the time.  If we just focus on baseball, most would agree that the swing and the throw happen on its own as long as you can get your body to a specific position at foot touch.  The issue with this is that there are better, more efficient ways to get to this crucial point in the movement.  So if we are talking about pitching, there are many ways a pitcher can get to the "power position" (for lack of a better term), but when it is time to now rotate and throw, if the pitcher got to this "power position" in a non-efficient manner, there is no way they will be able to produce what they want to produce to gain results.

This all goes back to knowing your A,B,C's.  If I am an athlete and I took the time to educate myself on proper movement patterns in basic things like running, rolling, bounding, skipping, jumping, striking then I am going to be prepared to compete in almost any sport.  My body will line itself up the way it needs to in order to perform the movement efficiently.  If I do not know my A,B,C's how is my body aware of what it needs to do for anything???

So, let's try to bring this all back and include players, coaches and parents in this manner.  If I am a parent and I have a young athlete I want to know that the coach I am providing for them knows his A,B,C's.  I want to know that this coach is willing to break down the movements made to throw a ball, hit a ball, catch a ball, whatever it is I am trying to get better at.  If I am a parent and I go to observe the workouts and I see that there is no work being done on breaking down movements and introducing the A,B,C's to my son or daughter, I know this is someone I may not want to use at this point in my young child's career.  There are basic developmental stages that kids should go through as they grow up and blossom from young kids to young adults to mature men.  If there is a stress put on the basic movement patterns to athletics early on in life, this process is made much easier and you will see how successful the athlete can be.

Now, is this to say that the only way a young athlete can learn is to break down every movement pattern and then build it back up again, not at all.  There are many different ways to do this.  The first suggestion I would give a parent with a young athlete is to sign them up for as many different activities that make their kids move in many different ways.  For example, dance classes are great for balance, coordination, agility, proprioception, and general strength.  Or how about martial arts, gymnastics, or any sport that a young child could play, like soccer, football, basketball and of course baseball.  By allowing your young athlete to participate in these different activities, it allows them to learn movements that their body would not be aware of if they only played one sport all year around at a young age.  That is why travel ball is not something I am a big fan of.  Kids play baseball all year around while juggling other things.  They never own their craft by training, they just play.  Not to mention the pitchers who throw during the weekend but never pick up a ball during the week because it is not baseball season.  That is an injury waiting to happen, but that is a conversation for a later date.

To wrap this up, basically it is important for all interested parties to know their A,B,C's.  Know the basic subjects an athlete should be fluent in as they build their athletic career.  Understand that this is a process and it is long term when we are referring to these young athletes.  Rome wasn't built in a day and it didn't need to be.  Take your time, don't rush it, enjoy the process and work your A,B,C's!!

Ok, that's all for this one....hope all is well!!!!  Talk with you soon!!

Metronome

One of the biggest subjects when discussing pitching and the wind-up is being able to create a repeatable delivery.  For me, that means everything needs to be timed up, work in proper sequence, flow, be smooth, fluid, and of course under control. 

That is a lot to cover when you are a young pitcher trying to figure things out.  It is even a tough task for some of the professionals I work with in the Cardinals Organization. So how can a pitcher make sure he is repeating his delivery and that it will be the same the next time he comes out to practice?  The Metronome is my answer to this question.

Does everybody know what a metronome is?  It's a device that maintains a specific beat with a ticking counter so you know if you are maintaining a certain rhythm and tempo.  Mostly they are used for musicians to make sure their timing is right for a certain song.  What the metronome allows a pitcher to do is stay on rhythm, maintain a certain timing to the delivery and then it also makes sure the pitcher repeats the delivery on the same timing each repetition.  Each time the metronome clicks or tick-tocks, it gives immediate feedback to the pitcher of whether or not they are in rhythm for that specific delivery.  After a while the pitcher will not need the metronome, it will be cemented in their bodies timing.  But what do you do before you get to that point in time?  Again, that is why the metronome is such a helpful tool.  You will be able to repeat the same timing over and over until it becomes natural to you.

The other thing the metronome does for you which is so great is that it lets you feel whether you are moving too slow or not.  When I use the metronome with my professional pitchers they always ask  me if they are truly working that slow or not.  I usually get them on the mound and have them do THEIR normal motion.  Then when I set the metronome to what THEIR current, natural rhythm is, they always feel like they are working too slow.  I love that about the metronome.  It is not me telling them they are too slow, they need to get moving, it is the feedback they get from the metronome that lets them know.  Now, as we start to speed the rhythm of the metronome up, the pitcher themselves can decide on how fast or slow they want to move and they will always have that feedback to see if it is on time or not.

Look out for a youtube clip on my personal channel coming very soon on the metronome.  I will show you exactly how to use it and how to time up your feet with the rhythm of the metronome.  This is a great learning tool for all ages of pitchers, little league to the big leagues!!!  Ok, gone for now, hope all is well with you out there in the pitching world!!!

Welcome Home

It is September 14th at 8:55pm.  I am back in San Diego and I am sitting in my friends apartment with nobody around and nothing but quiet surrounding me.  The off season has definitely arrived.  I have been in the water twice already and looking for more surf tomorrow.  Although, there really isn't much surf now anyways so I am really just showing off.  I found a place to live but can't move in for a couple weeks so I am couch surfing until the move in day.  Ahhhh, the life of a professional coach!  It is like I am a rolling stone...lol!

I know I keep saying this, because it is true, but it has been a while since I wrote on here.  There will be much more opportunities for me to write now that I am back home and in the calm of the off season so we can all look forward to some more insightful writing by yours truly!!

I'm sure you are all wondering what the heck happened from July 19th to now, seeing as that is how long it has been since I have been on my blog page.  Well, we kicked a whole lot of butt in the Appalachian League.  We ended up with the best record, won the division and then swept through the playoffs and won the chamionship!!   This goes down as my second in three years with the Cardinals Organization and to be brutally honest, I am very proud of the work I did this year.  We had a couple pitchers make the all-star team, one of which also won pitcher of the year.  We had a blast!

One of the things I am learning more and more about in my life and also in this game of baseball, is that you must sit back and congratulate yourself every once and a while.  It is ok to be tough on yourself at times and it is also ok to praise yourself.  There is no growth unless you allow yourself to feel it and self praise or self appreciation is the best way to accomplish that. 

There were many great times and memories during the course of our season but nothing feels better then when I think about the relationships I shared with the guys.  That is why I coach.  I coach to have relationships and to be there for the pitchers when they need me.  This year was better then the year before, which was better then the year before.  The relationships I was able to create with the guys this year is something I will never forget.  What is so great about all this is that it is only going to get better because that is how the world works.  The better it gets, the better it gets!!  The amount of growth I have had from day one with the Cardinals to now has been huge and it is something I look forward to getting better and better. 

So, thank you Passion for Pitching family for hanging around.  It is going to be an amazing off season and I can't wait to get things started!!

Rainy Days

Hello Passion for Pitching Family!!  Currently I am in Johnson City, TN where it is cloudy and rainy.  We are waiting around to do team pictures for the year and seeing as how we may not be able to get onto the field at all today, I thought I would spend my down time giving you guys an update and then of course my fabulous words of wisdom...LOL.

So we are twenty games into the season and recently have been on a tear.  We are 14 and 6 with the best record in the ten team league.  Not bad seeing as how 8 days ago we were just 6 and 6...lol!  The guys are playing better baseball and we are making fewer mistakes.  Starting pitching has been solid and the relievers have been keeping our leads when it is their time to throw.

It is always interesting to me how there is always something to learn in this game, every day, no matter if you are winning or losing.  Just the other day I had to have a conversation with the pitchers about how to pitch with a lead.  We were really not accustomed, in the early part of this season, to be pitching with big leads.  The past two games we have played, we have had leads of 8 runs or more.  I actually think it is tougher for pitchers to throw in a game that is a blow out where we are the team that is ahead, rather then pitching in close games or games that we are way behind.  When you are ahead and your team is scoring a lot of runs, it leaves a lot of time in the dugout to lose focus or add pressure to yourself because guys don't want to lose the lead for the team.  Being able to maintain your focus in all situations of the game is a big asset to have.  It is easy to be involved in a game where the innings are quick, the pitchers are throwing strikes and everyone is competing because the game is tied or very close.  It's the games that have gotten away where you must maintain your professionalism and your drive to always succeed.

Okay, a quick update and something to think about today....enjoy and we will talk soon!!

Update Time

Ok, so I know I haven't been as good as I promised on this blog site and I am no longer going to apologize because that doesn't seem to fix it anyways...LOL!!  But since I am sitting in the waiting area at the local Honda Dealership while my car gets tuned up I figure I could give everyone a quick update on what is going on so far this season...

We are 8 games into the season and sit at 5 and 3 so far.  We have a pretty solid team with what seems to be a solid group of guys.  They seem to care about what they are doing and can't wait to get on the field each day to play.  It is funny how each year I have a group of guys and as I go through the year I speak to myself and say, "wouldn't it be nice if..." and magically the next year it appears!  This year I wanted to have a group of guys who pay attention, are low maintenance, and who want to be ballplayers...so far so good!

There are some quality arms on the staff and there are some quality guys who show some pitchability.  Overall this year we have more guys in this group that will be able to help out and pitch the innings they are asked to more then last year.  There are some fine tunings to be done with the bullpen thus far but as a whole I think we have a pretty quality staff.  But ask me again in a month...LOL!

I have been here in Johnson City, TN for the past 2 weeks and will continue here until the beginning of September.  The town of Johnson City has about 60,000 people in it and is a very nice town.  There are plenty of places to go eat and they have set us up with a beautiful facility to workout at.  The field is ok, nothing to write home about but it has some character.  There is a hill in the outfield that spans from the right field line all the way to center field.  Somewhat like the Astros ballpark but much steeper...lol!  I have seen some amazing plays made on that hill the last year, let's just hope that continues and more for us then for the visitor.

The league itself is very competitive, most teams are evenly matched and like always in baseball you can get beat anytime if you don't show up to the field to play hard.  This year the league expanded the playoff roster to four teams instead of two, so we should have a good shot at getting in this year.  Usually the toughest teams in the league are Danville Braves and Elizabethton Twins.  We play both of those teams a whole lot coming in July so if we are ok after the month of July we should stay in the race all the way through.  Of course, a lot of that depends on staying healthy and whether or not the organization higher-ups keep the kids together.  A lot of the times there are fill-ins needed and promotions granted at the higher levels and so that comes directly from our rookie league teams.  In the past few years I have been with the organization we have moved a lot of guys quickly so we will see what happens this year.

Hope everyone is doing well and we will talk to you soon!!!!

Joints, Nerves and Muscles

I was in the gym in Johnson City, TN today and doing my usual Z-health neural warm-up.  This is a program I have become more and more familiar with over the past couple years as I have been taking their courses to increase my knowledge on the body.  Anyways, this man came up to me and asked me what type of program I was doing because he had never seen the type of movements I was making.  So we started chatting a little bit and from our conversation he thought I should write an article about the information I have come upon.  It just so happens I have this blog and thought that wasn't such a bad idea!

Don't want to make this too complicated so I will explain it this way:
Muscles are dumb, they do nothing unless told to.  Joint mobility is everything because if the joints don't move well, the signals from the nerves to the muscles do not get transferred properly.  The key to working out is letting the muscles know they are about to get a workout in and to be ready to receive the information.  The best way I have learned how to do that is working through the nervous system and the best way I learned how to do that is to learn how to move the joints.

Inside the joints, when you move them correctly, a liquid called synovial fluid is released into the joint to lube the area and fill it with good feelings (for lack of a better term).  The receptors you have in the joint area are called mechanoreceptors and they receive this good feeling signal which helps the nerves which helps the muscles.  All this together is allowing your body to be more aware of itself and where it is in space (proprioception).  If you are more aware of yourself and how your body moves in space the better you are able to perform, naturally.  Did you get all that? LOL...  Makes perfect sense once you understand the concept and how the nervous system works.

The question is how does a person begin to learn how to move better so that the cycle can begin?  Well, there is a company called ZHealth who has created courses and DVD's for people to become more familiar with this information.  The great thing about this information is that it has been around since the beginning of time.  The body and the nervous system works in a certain way and there is no way around it.  If you are able to grasp the information and then use it, you can create your own program for you because in the end you should know yourself better then anyone else.

If this blog catches your attention at all and you would like to hear more about it check out Lou McGovern at www.essentialstrength.com or go to the Z Health website at www.zhealth.net

Good Luck and we will talk soon!!!!

The Draft Is Here

Hello Passion for Pitching Family

It has been a while so I thought I would force myself to sit down and write a bit!!  The last few days I have been back in San Diego and that can mean only one thing, the amateur baseball draft is here!!  Every season thousands of kids who have been scouted through the past several months or even the past couple years go onto a giant board for all major league clubs to see.  They sit for hours upon hours and choose out of those thousands of athletes, college and high school level, who can potentially help their club at the highest level.

For any young kid out there reading this blog right now, I want you to know you can be one of the athletes chosen when you are old enough to become draft eligible.  The real question is do you want to be one of those kids chosen in the baseball draft??

Life is a journey, we have all heard that before right!?!  Life is a journey that truly never ends.  More and more continues to happen as we roll along through our lives.  More and more asking, more and more wanting.  But when we are preparing ourselves for something like professional sports there is one thing you always want to make sure of, ask for it all!!  Are you paying attention?  Did you just read what I wrote?  ASK FOR IT ALL!! 

This is what I mean by this statement.  So many times in life people ask for something that they want to have happen in their life but don't really ever stop to think about what happens once it comes.  For example, if you are a young kid right now thinking of being drafted one day and how great that would be and how bad you want that to happen, don't stop there.  The asking of being drafted is just one little dot on a very long line called, your life.  Ask for the being drafted part but don't let that be the end of your story.  Make sure that the asking to be drafted part is right around chapter 3 and then the rest of the book is about the amazing journey of how you got to the big leagues and then all the success you had once you were there.  But if you stop at the drafted part, how are you going to know what is next.
When you dream at night or when you day dream during the day, GO BIG!!  The more you are able to fill in the entire story line and feel good about it while you are doing it, the better chance you will have in fulfilling that story. 

The other part I wanted to add to this soap box of a blog is the preparation part.  And in professional baseball there is a whole lot of preparation that goes on for most people before they ever get to think about the big leagues.  I don't want to make this point to scare anybody but besides dreaming big and asking for it all instead of just a small part, you also must do your research.  There is a lot that happens to young athletes once they get drafted and most of them are nowhere near prepared for what is going to happen.  The early mornings of extended spring training, the 12 dollars to eat every day, the long bus rides, the rigors of a full season, the late hours, the long hours, etc....  Do you get my point?  Again, I am not trying to scare anyone because I truly believe the game of baseball is an amazing sport and is second to none when we talk about how it can develop you as a human being.  But you also must be honest with yourself and ask how bad do you want it.  Do you realize what is on the other side of that draft day?  The asking is the easy part, it is getting what you asked for that can be the tough part sometimes.  

To wrap this one up I just want to tell everyone reading this blog that you should always ask for what you want, but make sure that you ask for all of what you want and make sure and research what that truly consists of.  Know what it all entails, not so you can be discouraged and realize you don't want something, but to prepare yourself for what is to come so you can handle it as it comes to you.

Thanks again for reading my blog and I hope all your seasons are going well!!  Enjoy your summer, it is coming right around the corner!!!

Quick Update

Hello Passion for Pitching Family!!  Just wanted to send a quick update on what is going on down here in Jupiter, FL and Extended Spring Training.  I know I said I would keep you posted on all the happenings around here but got a little lazy...oops!!  Just what I tell all my pitchers down here not to do, right?? LOL

Things have been going well!  We started games on Monday the 19th and now will play every day (except Sundays) until June 5th.  The daily schedule goes like this:

8:00am coaches meeting
8:35am on the field to greet the players and go over the days schedule and whatever we want to discuss from the day before
8:45am stretch, condition, throw
9:30 team fundamental (bunt defense, first and third defense, cut-offs and relays, etc...)
10:00am Batting Practice
11:00am LUNCH!!!  lol
Noon Game time!!
Off the field by about 3pm or so

So after the game for the day I go back inside and fill out a report for the days work and this allows the hire-ups and other instructors to see what is going on and if there are certain players they should be focusing in on a little more closely.  That is the schedule from here on out.  Nothing changes that much.  A lot of the process is about finding a routine that suits you as a player and this is one of the ways to make that happen.  The only real issue is the kids don't have much freedom to choose their own process or schedule because it is layed out for them.  That is good for some and not so for others.  But it has to be done that way and most of the young kids here need it because they would not be able to set up a proper process on their own without the discipline and guidance we have here.

That is all for today.  Just wanted to pass on the daily schedule to you so you could see what it would be like to be a professional down here in Extended Spring Training.
     

Attention to Detail

As I spend more and more time down here in Extended Spring Training there is one main focus these kids are missing and that is attention to detail.  Being specific and having attention to detail is a major factor in whether people become successful at whatever the endeavor.  When you go out and work on whatever it is you want to do in life there must be some sort of attention to detail.  Some people would say sense of urgency, some people would say desire, some people would say motivation.  But in the end you can have all the desire and motivation in the world but if you don't have an approach and a way to direct that desire and motivation then it is going to be tough to evolve into the professional you would like to be.

The examples for attention to detail are fairly simple when you are a coach in Extended Spring Training.  Each day I walk around and observe the pitchers I work with, I focus mainly on their approach.  If these pitchers got drafted and were able to be good enough to have someone notice them and give them a shot to make it to the big leagues, then you would think there shouldn't be a reason why they struggle so much when they get into an organization.  But then as you walk around and watch these young guys you can see why they do struggle.  There is no real direction to their process and their workouts.  The attention to detail is lacking.  This is not saying that it is a fault of anyone because if you haven't been exposed to these type of experiences in your life then how would you pick up attention to detail.  If you are the best in your city all of your life and you really are never challenged on a daily basis in competition, then one could understand why there would be a lack of attention to detail.  But now, since you have a chance to read this Blog, there should be no excuse and you should read these words very carefully.

Ok, so let's get into it then.  Attention to detail is having an awareness of what you are doing during your workouts and that you are not just going through the motions.  An example of this is when pitchers do their flatground work or especially their bullpens.  A lot of the time pitchers start throwing and have no real focus to their process.  They start throwing and don't have a consistent direction to the fastball.  It is up in the zone for most of the workout.  Then they move on to another pitch even though they never really accomplished anything with the fastball.  Now they start throwing the change-up and they slow down their motion to take speed off of the pitch.  Or perhaps they throw four or five in a row and never hit the strike zone with it and then switch to another pitch and just continue on like they are getting quality work done.  I am sure while you are reading this at home you are thinking to yourself, "yah right", but trust me, it is true.  Some of these younger pitchers never really ever threw bullpens or flatground work before.  Some of the kids out of high school threw on Tuesday and Friday night games and that was their work.  Add in a little long toss in between and they were golden.  When you are blessed with an arm and are not challenged as a young pitcher there really is no reason for these kids to have a clue about the process.  To be honest, I guess that is a good thing or they wouldn't need any coaches...lol!

I really didn't want to make this a long, drawn out blog but I did want to get a certain point across.  Know what you want to accomplish every day you are working on your craft.  If you are a pitcher and it is your day to throw long toss, then before you start, know what you are trying to accomplish in that specific workout.  And once you start the workout, be in the moment and focus on what it is you set from the beginning.  Do the best you can to not jump ship from the plan you.  Also, do your best to stay present and not forget what you are doing.  The attention to detail part kicks in while you are performing the actual workout.  So, again, if it is long toss that day and you want to work on the overall rhythm and movement of your body, then focus on that and make sure that that is what is happening.  The attention to detail is focusing on each individual rep and accomplishing what it is you are working on. 

The game of baseball is a very tough game.  The higher up you go the more guys that are there who look just like you and perform just like you.  You have to start establishing yourself as the one who works harder, who is more focused, who is more composed, who is more intelligent on the field, who self motivates and stays present from moment to moment.  In the end that is what really gets you a chance and it will create you more opportunities then the next guy.

Ok, done for now...hope everyone is enjoying the baseball season thus far!!  Go Cardinals!!!

Contrast

What is the definition of Contrast?  For this blog the definition of contrast will be anything that happens to you in your career path for baseball that is deemed negative.  A quick example of that is when you are a pitcher and you are the starter for your team that day.  You get all warmed up and ready to go for the game.  Your bullpen felt great and you feel you are prepared and set for a great outing.  The next thing you know the game starts and you can't throw a strike.  You are walking guys, guys are getting hits off of you and you don't ever make it out of the first inning.  That would be a great example of Contrast. 

Now that we have a pretty clear idea of what Contrast is, the next step is to figure out how to deal with Contrast.  The first thing we need to know about Contrast is that it is there for our assistance.  Contrast is there to guide us so we know what parts of the game we need to improve upon.  But the most important thing we could learn from Contrast is how it grows our desire.  The more Contrast we have the more desire we should have.  Think about that for a second because this is a pretty tough pill to swallow sometimes, especially when we are in the middle of the Contrast.  The more Contrast we have, the more desire should grow inside of us. 

The best way I know how to relay this information to the players I work with is perspective.  If you can look at Contrast as your friend, then it won't beat you up so much.  Think of it this way, what if by having Contrast we also at the same time got better in our minds and our bodies.  What if every time you threw a bad game or hit too many batters or threw too many balls or gave up a game winning home run, what if at the same time you experienced this Contrast you knew that your mind and your body were learning from the experiences and they were fine tuning themselves for you even if you were not aware of it.  Now, if you could wrap your head around this belief, would you feel a little bit better about Contrast?  Would you allow yourself to feel better about the situation and not beat up on yourself because things did not go your way? 

You see, I am going through that same thing right as I am typing this blog to you.  I have had an ongoing battle with Batting Practice.  Over the years I have trained myself to feel a certain way about batting practice and what it represents.  I have twisted the story in my head so badly that it is tough for me at times to even go play catch with the guys out here.  But let me explain to you what really is going on.  The more I beat myself up and talk down to myself and feel unworthy, the more that comes to me and the worse it gets.  But the minute I am able to switch my focus to what is I want and then keep my undivided attention to that, things get better.  The Contrast I have experienced through the years have ultimately set me up for a lifetime of great batting practice!!  But to tap into that energy and create that good BP, I must also be able to understand that Contrast is a good thing and it is nothing to be scared of.  Contrast is there to help me grow my desire and get me to a point of where I really want to be.  My job is to continue telling myself that.  My job is to do the best I can to not discourage myself from throwing but to understand things are ok and it will get better.   In no way am I telling you that it is that easy.  Trust me, I have wanted to quit many times because of how badly it felt.  But when I look at the bigger picture and understand that me not throwing good BP right now does not make me any less of a person.  It does not make me a bad coach.  In my opinion, it makes me a better coach because I know exactly how it feels to battle through confidence issues.  I know how it feels to fail and I need to be able to communicate to my players how they can push through those setbacks.

In the end, this all ties back into Focus.  Step one is experiencing the Contrast.  Step two is identifying what you do not want, which allows you to now know what you do want.  Step three is taking your focus to what it is that you want and being so stubborn that you won't allow yourself to think any other way.  For example, what I need to do better is take all that energy and focus I have on not wanting to fail while throwing BP and pivot my thoughts to the other end of the spectrum.  I need to focus on succeeding and throwing well and sitting with the feeling of how great it will be and is when I throw great BP.  The more I can take my focus and put it on where I want to be and not what currently is, then I can start to tap into the energy I have stored up through all the Contrast.  So, if there are ever any times you experience Contrast in this game of baseball, and there will be (trust me on that one...LOL)just make sure you remember that Contrast is your friend.  It is setting you up for a world of future success.  Just take your focus to where it is you want to be and continue to dream as big as you can.

That is all for now...enjoy your weekend Passion for Pitching Family!!!

Spring Training is Winding Down

So today started the last week of Spring Training.  The teams are getting closer to their final rosters.  We have made two rounds of releases so far and may have two or so left.  There are some pretty darn good competitions left for the pitching side and there are sure to be some upset people as camp breaks.

You see, the competition for the younger guys is to not be left back in Extended Spring Training.  Everyone who is invited to Spring Training has the goal of making a full season club.  Now, for the older guys that is a given, unless of course they are getting close to the end of a career and may be released.  But for the younger pitchers who are coming to Spring Training for their first or second time, they are hoping they make a squad so they don't have to stay here in Florida and work through the Extended program.  

The Extended program can be quite tough.  The games are in the early afternoon, under the lovely Florida sun and unforgiving humidity...LOL!!  It is the same routine every day.  They have to get up early, there are no crowds to watch them play, they play the same two teams for 8 weeks and they get paid next to nothing.  For the athlete who is left behind here, in the little picture, there is nothing good about being in Extended.  But from the coaches view and the bosses view, looking at the bigger picture, they are lucky to still have a chance to compete and develop.  A lot of kids get caught up in the fact that they are in Extended when really they need to be focused on the fact they still have a chance to play professional baseball.  I am sure some of you readers out there are saying, "gees Doug, these kids should be grateful for the opportunity.  I would switch places with them in a minute."  Well, you are right!  And to be totally honest with you, that is why SOME of these guys, not all, but some of these guys are going to be down here in Florida for Extended.  It is all about their focus and where it is at.

When you play professional sports the thing that separates the men from the boys, besides belief in self, is the focus.  Focus is huge in any sport, especially baseball and especially in pitching.  These players sometimes don't understand what type of opportunity they have here.  They are only focused on what is happening to everyone else and how everyone else is getting special treatment and they are not or others are moving up and they are not.  But the funny thing about all that crazy thought is it is all make believe in their own head.  The players really never know why they get left in Extended or why things happen to them.  There are many different reasons why a certain decision gets sent down from the big bosses.  Reasons that these players sometimes never know about.  But they spend half their day, pissed off, acting like victims, when they could choose to change their focus on the subject and move on.  The biggest thing these young professionals don't understand is the more they focus on the politics of the game and the negative parts of this profession, the more that comes to them.  You see it every day in anything you do.  I am sure every one of you who is reading this blog can remember having friends who could just let things go and focus on the more positive parts of their day and stuff always seemed to work out for them.  Then, on the other side of that, I am sure you all remember having friends who constantly bitched and complained about everything and then bad stuff just seemed to continually happen to them.  They were always the "victim" in every circumstance.  Well I am here to tell you that that is not the case.  You get what you focus on no matter what.  That is sometimes tough to hear but true.  What these young professionals need to start doing immediately is taking their focus to what they can control and that is themselves.  They can't control their teammates and their teammates career.  They can't control their boss and what they decide to do with everyone else.  They can't control the catcher they get stuck with in each game they pitch.  They can't control the umpire and how tight or inconsistent the strike zone is.  Do you see what I am getting at??  But what can they control?  You can control your thoughts, emotions and how you want to feel on a day to day, moment to moment basis.  And if you just start with that little bit, working on you and only you, things will slowly start to turn around for you and the next thing you know you are the kid that everyone says, "man, things just seem to always work out for that guy!"

Alright, I'm getting off my soap box for now.  I understand sometimes these blogs seem a little scattered but what I am attempting to do is bring up subjects like focus and belief in these smaller, quick ways so that I can touch on them in more complete ways down the road.  So hang with me and enjoy!!!

Belief Conquers All

A lot has been said this Spring Training, as is always the case when you get into a room with 20 coaches and bosses and roving instructors and all the rest.  Each morning we go into a meeting before we head out to the fields and each morning a coach or boss or whomever is assigned a topic for the day so we can debate and discuss different things.  Yesterday it was my turn and I discussed the word "startle".  In short, "startle" is basically what happens to the body when it feels threatened in some way, shape, or form.  The body is built for survival and it goes into survival mode when it feels the need.  That is basically the definition of "startle"

So, who cares, right??  Well, basically it doesn't matter at all if you are a person who is not competing against 150 other professional players for a job in the big leagues.  But, if you are one of those guys fighting for your livelihood and your life in professional baseball, then it does matter.  "Startle" is something you can get in many different ways by doing many different things.  For me, I go into "starle" each time someone mentions Batting Practice!! LOL...right now I am pretty bad with that!!  But for these young pitchers on the mound "startle" is something that can be very serious and very real.  Basically it is when you are on the mound and you feel as though you have no chance in getting anybody out.  Or it comes up when the catcher drops down a sign to throw a curveball and you feel a shortness of breath because you have no feel for the pitch that day.  Or it comes up when the manager walks out to the mound and points to the bullpen and the umpire runs over and says, "you're in!"  However it comes up it all comes down to one thing and one thing only.........BELIEF!

The bottom line of all things in life is belief.  If you truly believe in who you are, in what you are doing then "startle" is not an issue for you.  "Startle" is just another word that some fancy shmancy coach uses to explain what goes on in the nervous system when the body feels threatened.  And for those who do believe in themselves and their abilities that is what the word "startle" will always mean to them.  But for the pitchers out there who do get freaked out when it gets tough on the mound or when a big time hitter comes to the plate or when there are too many people in the stands watching your every move, you need a way to deal with this so called "startle".

Well, belief is the way to go.  Belief needs to be something you practice daily.  Now I am not talking religion here and going to church and all that stuff.  Not that there is anything wrong with that, but this is not a blog on religion.  The belief I am writing about is the belief, the knowledge in yourself and your abilities that no matter who is hitting or what the situation is or who is in the stands watching, none of that matters because you believe in you!! 

People all the time debate on talent vs. hard work.  I realize that talent and hard work are both equally important, but when it comes down to it, if you don't believe in what you are doing and in your own abilities, all the talent and hard work in the world will not mean a thing.  In professional sports especially, you must be so locked in to who you are and what you are capable of or the game will eat you alive.  The game is not forgiving, don't forget that.  I compare it to the ocean and the waves in the ocean.  Riding those waves out there the ocean seems so beautiful and fun, but you lose your focus on a big time wave for a second and that beauty can turn into pure fear in an instant...LOL!!

I guess what I am trying to get at with all this blabber is that belief can be learned.  Belief is something that you can train yourself into and it is not just given to those who are gifted.  Belief is something we all have in our bodies right from birth, it is just that some of us get trained out of that along the course of life.  That is ok too, you just got to get back on course and realize who you really are and what you are capable of.  I know I am giving a lot of eyewash now but don't worry, the belief sermon is not over yet....stay tuned!!!!!

Pitching Inside

Today was the first day of minor league games in Spring Training.  We played intersquad games where the AAA team matched up against our AA team and the High A team matched up with our Low A team.  There were some great arms on the mounds today and it is nice to see some of the guys I had last year start up the new season.

Every morning before we head out to the fields for the day the coaches have a meeting to go over whatever is needed to prepare for the day or get the focus for the day that is about to begin.  One of the portions of the morning meetings is saved for special topics.  Today the topic we had a coach bring up was pitching inside.

Pitching Inside is such a taboo conversation because it is talked about a lot but performed very little or very badly on the field of play around baseball as a whole.  It used to be where guys got knocked on their ass on a daily basis and nothing was thought of it.  The pitcher tried to establish that he owned the inside half of the plate and the batter was not to disrespect that.  "Old School" guys like Bob Gibson, Don Drysdale, Sandy Koufax, and I am sure there were many more, made sure of it that hitters never got too comfortable in the box.  But if you really want to be a successful pitcher and pitch for a long time, you need to learn how to throw inside.

Whenever discussing any sort of topic there are usually two sides, the problem, or issue, and the solution.  So, we know that the problem is that a lot of pitchers have a tough time pitching inside.  Now, instead of going too far into it and figuring out when should I pitch in side and to who and in what situation, let's go right to the solution and let the rest of that stuff take care of itself as you gain more experience along the path.

The first step to pitching inside is understanding that it is something you are going to accomplish.  You are understanding why it is necessary and that it is a great part to the game of baseball.  This is a game and part of being a competitor is owning both sides of the plate.  Remember, as the pitcher you are the one who is supposed to be intimidating the hitters, not the other way around.  You are the one throwing the baseball, they are the ones standing there hoping to see the ball well enough to hit it.  You can't be worried about hitting guys when pitching inside.  Understand that it is part of the game and that you are not intentionally trying to harm anyone.  But if you learn how to throw inside at an early age, this will never be an issue for you. 

The second step to pitching inside is understanding the lane you can throw the baseball down.  You must be able to see the path the ball should take to end up at the spot and through the spot you want it to go.  Ignoring the plate at this point would be a smart idea.  Understand that as a pitcher you want to throw the baseball to a glove, not to the plate.  The plate is just there as a reference for the umpire but your job is to hit the glove.  So if you can see the lane that your ball should go down to hit the glove and be on the inside part of the plate, you have come a long way in this process.

The third step to pitching inside is understanding the angle that the fastball needs to take as you throw it to the plate.  A lot of pitchers stand on the mound and look to the inside part of the plate and don't see the angle the ball should take to throw properly to the inside part of the plate.  Do your mechanics need to be pretty solid to make this happen?  Well, of course, but we wouldn't want it any other way, right?  So, what does the angle look like?  If I am a right handed hitter, facing a right handed pitcher, I should see the ball working from the middle/inside part of the plate and continuing further inside as the ball travels towards me.  The look of a 4 seam fastball should be constantly bearing down on a hitter.  You do not want the baseball starting on the inside part of the plate and then working back towards the middle.  If you work with the wrong angle it will make it a lot tougher to stay in on hitters and to not make mistakes over the middle of the plate when you are trying to go inside.  Also, if the ball works back over the middle and the hitter hits the ball out in front of the plate, it will be a lot easier for them to keep the ball fair down the line.

The fourth step to pitching inside is going out and doing it.  Take your Dad, your friend, or whoever you can get to the field and practice throwing inside.  You could even purchase some padding for your buddies to wear.  Anything you need to do to not worry about hitting someone while you are working on pitching inside is what you should do.  If you have your friends there and they know you are throwing inside and they are ready for it then there should be no issue.  They could even just stand there with a glove on so just in case you miss they can protect themselves.  You are going to hit batters on your path to the big leagues.  That is a definite.  But the more you work at it now, the more comfortable it will become, the more you will recognize the arm path and arm stroke to use to that inside pitch.  Practice with the understanding that you are working for the feel of the inside lane.  You want to be aware of how it feels in your body to own that lane, angle and placement.

Owning the inside part of the plate and having the confidence to throw it there is a big part in becoming a successful pitcher.  Stay positive, understand the process, and then go after it!  Enjoy and we will chat soon!!

Process, Process, Process...

Life is a Process...

What does that mean?  Well, since this is a blog for baseball let's relate it to that.  Baseball is all about the process.  You either have one and when you enjoy the process and follow it and believe in it and don't stray too far from it, the game will bring you success.  But when you float around aimlessly and don't have a process and don't focus yourself on a daily basis, the game beats you up.

Take the professional season for example.  It doesn't matter if you are in Low A or the Big Leagues, there is a process to each day that the manager and organization lays out for you.  Everyday you come to the park you get into the locker room and sit down.  There is time to say hello to your teammates or for the coaches to review the prior days work or what will go on for the current day.  Then the players will dress for some early work and get some hitting in or perhaps watch film or do whatever they feel they need to get better each day.  Then the team will meet together on the field and go through a warm-up, long toss session, fundamental for the day, BP, and bullpen sessions for the pitchers.  After all the pre-game work is through the players and coaches will have a bit of down time to relax before the game.  At about 30 minutes or so before the game the pitcher will go out with the catcher and pitching coach and start to throw and get loose for the start of the game.  Usually all the games will start at 7:05pm right after the Star Spangled Banner.  After the game the guys get into the locker room, they shower and then head out for the night hopefully getting something to eat on there own and then going to bed.  The coaches will do their reports for the night and then go eat and replay the days workings in their heads to see if they could do something different or improve upon what they did the day before.  Then it is off to bed for all so that we can all do it again the next day.

You can see from this brief description of a day in the life of a professional player or coach that the process is long and repetitive.  But this is a great thing.  What this does is, it allows the players a chance to get comfortable in their environment and surroundings so they can focus on what they need to focus on.  What happens sometimes though is the players don't ever wake up and realize what their own process needs to be.  What I mean by that is there is a routine layed out each day just like what was mentioned above, but the kids don't seem to realize that is not the exact process for them as an individual.  You don't want to just be sucked in by the schedule and not know what you should be doing inside of that bigger schedule.  Most players get caught just rolling along with the herd and doing the same old thing not understanding that each day is passing them by and there is no real work going on. 

We all do the same type of drill work and the same type of preparation each day, so why are there some players that are soooooooo much better then others?  Well, that's because they have a process of their own, inside of the overall process that is provided for them by each organization.  The point of all this jabber is that you must be present when you do your work.  And even before that you must have a process of your own that you follow each day.  Then when you follow the process each day you must be awake and present and focused as you perform this process.  The amount of repetitions, types of drills, skill work, physical training workouts, whatever it is that you are deciding to do that day, you must be present and focused for the session.  The trick to training is not doing more then the next guy, the trick is to do it more focused then the next guy.  Being more deliberate, more concentrated, more focused, more intense, more passionate then the next guy is what really matters.  The physical work matters, but the mental and emotional approach to the physical work is much more important.  This is something that is easily talked about and at times easy to understand, but tougher to actually do.  Not that many people choose to want to be that aware of what is going on or be that focused on a daily basis.  That takes much more effort then physically running through the process and performing a series of exercises.  It is much easier to just shut your thoughts down and run on auto pilot through the workouts.  That is the true reason starting pitchers need 5 days in between starts.  Of course they need to recover from the physical workload, but even more so they need recovery from the mental focus they hopefully were using for the nine innings they were pitching in the game.

In closing, the process you choose in your daily life should be something you do with a trained focus that continues to make you better as a person and player everyday.  You create the process, you decide what makes you tick, you go after it the way you want to go after it.  But just don't forget that while you are in this process be aware, be present, be in the moment and take advantage of the process.  Don't let the process take advantage of you!!

Spring Training rolls on.  Games for the minor leagues start in two days.  Talk to you soon!!!! 

First day in the books!

It is 4:44pm here in wonderful Jupiter, FL and I am sitting in the lobby of the local honda dealership so I can take care of my trusty automobile and continue to depend on it to take me wherever I go next down the road to the big leagues!!

Today was the first day we were on the field.  The first two days were spent in meetings going over the entire minor league personnel, covering organizational philosophy, and getting reacquainted with all the staff.  Today we got on the field with all the pitchers and catchers.  It is nice to see all the guys you have had over the past years and see them grow more successful and also more appreciative of our relationship.  It has taken me a bit to get to the level where I can be more of myself and really enjoy making relationships with some of the players.  I don't mean buddy, buddy type of relationships either.  I am referring to the type of relationship where the pitcher understands what I am there for and they are not threatened by me offering information.  Also, I am referring to the type of relationship where the pitcher actually respects what you say and there is a mutual respect with what we are both working to accomplish.  That is really what is so great about the game of baseball, and for me, the professional game of baseball.  I love working with the best of the best and hopefully guiding them a bit to get even better.  I would like to think I have something to do with some of these pitchers successes, but I also am fully aware that they are the true creators of their reality and they are going to determine, in the end, what happens to them in the game of baseball.  But it sure is fun to watch the players grow and get better and reach the level of success they are aspiring to. 

I did want to talk a bit about success today and why I feel it is no accident why guys get what they want and what they work for.  Every year I get to come back to this Organization, I am reminded of the process of being a successful major league player.  I get to see guys like Adam Wainwright, Chris Carpenter, Yadier Molina, and of course, Albert Pujols.  People want to know out there how they are so good at what they do.  To me it is very simple, they understand focus and they can keep it for the periods of time that it is most needed.

As I get older and have more experiences in my life I can see more clearly why certain guys fail and others succeed.  But not only that, I can see it coming before it happens.  Now, this is nothing new to a lot of coaches, especially the ones that have been around a while.  But if you watch more closely you can see the ones who "got it" and the ones who don't.  There is a presence, an aura, an energy around the players that "got it".  But even more then that, the players that "got it" are the same ones that have a routine, who trust the process, who work hard at their craft, who understand focus and how powerful it can be.  If you could have the opportunity to come down here and see Albert Pujols work in the batting cages you would clearly understand what I am writing about.  This guy is just so darn good at focusing and knowing what he wants to accomplish with each workout and not settling when he works.  He doesn't waste any of his time.  He doesn't quit on his repetitions.  He doesn't just go through the motions and hurry through his workouts.  Everything he does has a focus and intention to it and that is why he is Albert Pujols.  How did he get like that??  Not sure, that you would have to ask him.  But if I had a guess at it I would say he got it from experiencing contrast at different points of his life and never wanting to feel a certain way again.  He took all his focus and energy and put it towards what he wanted to accomplish and what he wanted to feel like in the game of baseball and then he did it.  He never wasted his time sulking, feeling sorry for himself or being afraid.  He spent all his attention and focus on turning into the player that he knew he was capable of being.  Man is he good!!

More on this to come folks...hope all is well!!!!

Spring Training

Hello Passion for Pitching Family!!  Hope everyone is doing well out there in the baseball world and that your seasons have started out as you would have liked them to.  Currently I am in Jupiter, FL for the start of Spring Training with the St Louis Cardinals.  I thought since this is the first year I have been doing this blog and it just so happens that I am starting the professional season, that I could change up the format a bit.  For the next 6 months I have decided to let you the viewer in on what it is truly like to be a professional baseball player and coach in the minor leagues.

The daily work, the processes, the rituals, the long bus rides, the extended spring training season, the new draftees, the daily fundamental work, the sandwich lunches, the early mornings, all of it I will share with you!!

So, let's get started!!  On March 3rd I started a long trek, 2600 miles cross country, to get from San Diego, where I live in the off season, to Jupiter, FL, where I will be for the next three and a half months.  It took me three full days of driving to get here and now I am "home" for a while.  The drive felt unusually quick this year.  The days were sunny and clear, the mornings were exceptionally crisp and it was very nice to see the sunrise for the first time in a while.  I never really get to see the sunrise when I am in San Diego, although I can't really complain because the sunsets make up for it!!  Either way it was a nice change of scenery and it makes you remember how many different reasons there are to love this earth we are living on.  Driving cross country gives me a chance to think a whole lot.  There is nothing like being alone in a car for ten hours a day with nothing but your thoughts rolling across your mind.  Sometimes it is nice to have that alone time to ponder on some subjects in your life and to gain a new perspective on things.

I arrived on the night of the 5th at about 10pm.  The hotel we stay at here in Florida is a beautiful place.  All the coaches get there own rooms and have plenty of room on the big King size beds to spread out!!  Whenever I get to a new spot I immediately like to get unpacked and organized.  I rolled the luggage carrier about a half mile around the hotel building until I finally arrived at my car for the unloading process.  With all the "stuff" I bring I feel like a woman. (no offense to the lite packing ladies out there)  I piled all my stuff about 5 feet high on the roller and then headed to the elevator and then on to my room.  About 30 minutes later I was all set up and ready to get into my big, comfortable bed for the night.

The next morning came and it was March 6th, one day from the start of meetings and the first official day of Spring Training 2010.  This is my third year with the organization so I am already familiar with the area and know exactly where all the best places are to eat.  Breakfast is great, it is right across the street from the hotel and is only about 6 bucks to fill my stomach.  It is a neat little spot.  The owner is definitely from the northeast because he has banners up from the Yankees World Series win, the Patriots last Super Bowl victory and the Boston Red Sox championship from 2004.  It feels good to be back in a place that is familiar to me although I can't lie that it is tough to leave San Diego.  After breakfast it was on to the clubhouse to get set up for the start of Spring Training.  It always feels good to first walk into the clubhouse and see all the coaches again and get reacquainted with everyone.  We all look at each other in wonderment that we made it through another season and that we are crazy enough to do it again!!  I don't mean that in a bad way because the experiences are well worth the grind, but it is funny what us coaches go through each year during a season.  There are so many different emotions that come into play during a season and so many different personalities that you come across that it is definitely one of the most challenging professions a person could choose.  The growth you take as an individual is truly amazing, as long as you allow yourself to take the growth of course.  There is so much to learn on and off the field from the players, other coaches, the game itself that each year at the end of it all you are left in amazement at what you have been through and made it out alive...lol!!

Well, that is it for me tonight, it is time to make some phone calls to friends and family and then hit the sack.  Tomorrow's day begins at 8am and it is another full day of meetings.  I'll fill you in later!!  Goodnight Passion for Pitching Family.

The Process of Long Toss-Part 5 (Wrap Up)

We have now arrived to the final blog in the long toss process series.  The time has come where we can put this all together and get to work.  The goal of this long toss process is to ultimately make you a better thrower on the mound.  There are many kids out there that can throw a baseball over three hundred feet but then get on a mound and can't hit 80mph.  In order to maximize these workouts, never get away from the intent and goal of the program.  The intent and goal is to throw harder and more accurate.  We want to create both and not compromise one for the other.  If this is so, then you must be able to create the athleticism you have when you throw a baseball as far as you can, onto the mound.  Once you are ready for mound workouts be aware that you are feeling the same amount of freedom on the mound as you are during the long toss portion.  One way to be able to experiment with this is "blending" long toss work with mound work.  When you are finished getting loose during a workout and are ready for the mound, transfer the feeling to the mound.  If you do not feel as athletic and aggressive with your body as you felt when you were throwing a long toss, step off the mound, throw some long toss, then get back on the mound.  Continue this process as long as it takes to create the same type of feeling during both types of throwing.  Long toss and mound work need to be associated as one and not trying to throw a ball as far as you can and then getting on a mound and turning into a robot. 

Have fun, be easy about it, and let it go.  The body will accommodate what you are telling it to do.  Tell your body you want to be athletic, you want to throw hard, you want to be accurate.  Believe you can make this happen and then go after it.  Use this long toss program for at least three months and see what it can do for you.  I will guarantee, if done properly, you will be an entirely new pitcher in no time at all.

The Process of Long Toss-Part 4

So we have already discussed what makes up the process of long toss, how far you should be throwing the baseball, how often, and for what specific amount of time.  The next area we need to discuss is varying the workouts. 

There are an infinite number of ways to workout or train your arm as a pitcher.  People use bands, weighted balls, medicine balls, tubing, etc...but in my opinion there still is only one way to train your arm as a pitcher and that is to throw.  So the next topic of "varying workouts" is a great topic to be discussing.  Instead of using all the products that are out there on the market today, why not just take it back to the good old days and use your arm.  That is not to say that there is no need for those products, but they should not replace the real work of throwing in any way.  Those products should be used as a way to prehab or rehab a pitcher's arm.

During your off season throwing program, once you are back into shape and ready to test yourself, challenge your arm by varying your workouts.  What I mean by this is making up certain goals for specific workouts and not just throwing a normal long toss program each time you go out to throw.  The options are obvious but you can get as creative as you like.  Perform distance workouts, velocity workouts, accuracy workouts, or even combine all three.

Distance workouts are just as it sounds.  Throw a baseball as far as you can (using efficient mechanics of course, don't just let your hard work go to waste) and make sure you mark your distance.  This way you will be able to test yourself each time you throw for distance and watch firsthand how much your arm has been able to extend itself. 

Velocity workouts may be tough if you don't have a partner or a radar gun.  If you do not, basically throw into a designated area at a distance of 60 feet or whatever your mound of competition is placed at.  Then let it rip.  This workout is not for accuracy or consistency.  You want to throw hard and let things loose.  Remain athletic and free and see how hard you can throw a baseball.  If you happen to have a radar gun you can test yourself.  Try different tempos and other mechanical processes to see what is working best for you.  If the radar gun reading goes up, continue to pinpoint what it is you are doing to make that happen.  If the radar gun is going down, try something else.  Filming these sessions would be smart if you are able to do so.

Accuracy workouts could be quite beneficial if you make sure and work at a consistent output level.  What this means is do not try and slow things down just to attempt to hit a target.  Maintain the athletic movements and intensity level you will need to succeed at higher levels.  The accuracy will come as long as you continue to push yourself and not give in.  When first starting these types of workouts you could have an oversized zone to throw in.  Allow yourself to feel the freedom of your body and its movement and how easy it is to hit the zone with those types of mechanics.  As you begin to feel comfortable and easy with this zone, tighten it up a bit and repeat the process.  You could even designate small areas inside the strike zone to hit as you become more accelerated in your accuracy workouts.  Take your time with this step.  Remember, the goal is to be accurate with freedom of your delivery.  If you don't feel free and aggressive moving to your target, stop where you are and make it easier on yourself.  Move forward accordingly.

Varying your workouts and being creative will assist in making this process of throwing more fun.  Remember, don't be too serious about all this but be focused in your workout process.  Challenge yourself and see how great it feels to set a goal and accomplish it.  Varying your workouts is a great arena to start developing confidence while keeping things fresh.  Enjoy your long toss!!!

The Process of Long Toss-Part 3

We are now on the third post in regards to the long toss process.  How far you should throw a baseball during your long toss program and how much time you should spend throwing during a long toss program have already been discussed.  So let's move on to the next process...

How Often Should I Throw?

The question you really want to ask is how often should I not throw.  Becoming a successful pitcher in baseball is obviously a very tough thing to accomplish.  The amount of work that needs to be put in over the years is truly astounding.  Of course, it is never truly work if you love the game and are enjoying the process, but time spent is definitely needed.  Whether you are a young athlete in little league or a more established pitcher at the college or professional level, you should be throwing at least four to six times a week during the off season and five to seven times a week in season.

Now, this is where an individual pitcher and maybe even their parents, depending on their age, need to monitor what is going on.  Even though I say you basically need to be throwing everyday of the week in season and off season, there needs to be a complete resting period as well.  After the end of a season there should be an extended period of complete rest.  This means do not throw a baseball at all.  The amount of time a pitcher should take off is really up to them.  The questions you could ask yourself are how long was the season, how many innings did you throw during the season, and how long do you have before the next season begins.  A rule of thumb would be somewhere around three weeks.  For a young little league athlete, taking time off could be easier because they usually are playing different sports throughout the year and so time off of baseball virtually takes care of itself.  However, if you truly want to become an outstanding pitcher, don't wait until the next baseball season to start throwing again.  Take your needed time off after the season is over but then work in throwing sessions while you are still playing the other sports.

What I am referring to when I list the amount of days during a week a young kid or adult athlete needs to throw in the off season is when they are gearing up for a season.  A high school, collegiate or professional athlete may need two months or longer before a season begins.  A little league aged athlete may only need a couple months or less prior to a season.  For a little league athlete it really depends on how serious they are at becoming a prospective collegiate or professional athlete.  If so, they may want as much time to prepare for a season as a professional.  I have heard stories of kids throwing all year around from very early in their lives.  However, if you have taken some time off between seasons and from your throwing schedule, take your time as you first start out working back into throwing shape.  Start with a smaller amount of days that you throw during the week and work up to more.  Also, make the workouts less intense at first until you know you are in shape to handle more.  Once you get back into the flow of things and you know you are in top throwing shape you could add in mound sessions to work on things for the upcoming season. 

The Process of Long Toss-Part 2

In the last blog I introduced the process of long toss and discussed how far a pitcher should throw the baseball during their long toss program.  In part 2 we are going to discuss how much time should be spent during your long toss workouts.

How Much Time Should I Spend Throwing?

Time spent for each throwing session is going to depend on the individual and what the circumstances are for that week.  A good rule of thumb is at least a ten-minute session during the season and however long you would like to throw during the off season, each time you throw.  This will allow the body enough time, as long as your movement is good, to flush itself of any unwanted soreness or tightness as well as give you enough of a workout to further instill proper movement patterns into your body's map.

During the season, throwing sessions may not go much past a ten minute time period.  This would of course depend on whether you are a starter or a reliever, when you pitched last, when you are going to pitch again, and how your body feels that specific day.  However, my suggestion is to at least attempt the ten minutes each and every time you throw.  On a longer distance day it will be easier to throw past the ten-minute mark.  The days where you are not moving back that far are the days you want to make sure you are still getting the repetitions in that are needed.  For example, if you are only going to throw 90 feet on a certain day and it only takes you five minutes to back up that far, stay there and continue throwing at whatever intensity level works for you that day for at least another five minutes.

My experience with this type of program at the professional level has really opened my eyes to how well this truly works.  It does take a bit of getting used to and changing your mental mind state to make this work.  But once you have done so this will work great.  On several occasions I have had professional pitchers tell me how much they doubted the ten-minute program, combined with throwing at least 6 days a week, if not everyday.  However, after attempting the program for at least 2 weeks the players immediately changed their pattern of thought.  Their arms felt stronger, they were less sore between outings, they recovered faster, and they fatigued less quickly.

During the off season, workouts should extend much past the ten-minute time frame.  This is the part of the year where there is no rush to get through your workout.  The purpose is to take your time and sooth your arm.  You should treat this like an aerobic workout for your arm.  It is not uncommon to throw at least thirty minutes if taking the proper time to back up and throw a baseball as far as you can.

Make sure and use your entire body when throwing long toss.  Try standing sideways to your target before you start and allowing yourself a couple of steps or shuffles prior to throwing.  Remember, it is all the body, all the time when you pitch.  Make the entire body move aggressively and smoothly as you move to throw the baseball.  Have fun and make it a relaxing and joyous experience, try never to just go through the motions.  Enjoy, part 3 is on its way!

The Process of Long Toss-Part 1

There are several approaches to a good long toss program.  Through my own personal experience of performing a long toss program when I was playing, witnessing the long toss program I implement for my clients, and from viewing the same type of long toss program for the five years I have coached in professional baseball, I have become very confident in the program I currently implement.  The following blog series about long toss will delve into all aspects of a long toss program and how to implement it during the season and also the off season.

How far should I throw a baseball?

The first topic discussed in a long toss program is how far the athlete should throw a baseball.  During any given day that number could vary.  How many days a pitcher throws during the week, whether it is off season or in season, how intense the workouts were during the week, and much more all go into deciding how far a pitcher should throw on a given day during a long toss program.  Don't let the name fool you.  Just because it says "long toss program" doesn't mean you need to throw as far as you can and ignore what your body is telling you.

A good answer to the question of how far should a pitcher throw in a long toss program is however long your body allows you to throw for that specific day.  Normally a pitcher should try to throw the baseball as far as they can each day that they throw.  However, there are plenty of variables one should be aware of.  If you are in the off season and working on creating more arm strength and endurance, then I would suggest consistently throwing a baseball as far as you can and then try to match or better that distance each workout.  If you are in-season and you are pitching on a five day rotation you may only see fit to throw a baseball as far as you can once a week.  The rest of the week would be set up based more on amount of time throwing a baseball (which we will discuss in the next blog) and what needs to be addressed prior to the next start.  If you are a reliever during the season you may want to throw a baseball as far as you can quite often depending on the amount of game work you are getting.  I understand this may vary from time to time during a season, but usually you can get a feel for how you are being used and when.  Also, if you are a reliever you probably want to spend more time on throwing then actually pitching off a mound.  Normally relievers will use a lot of flat ground work to keep their pitches sharp and use long toss as a way to keep their arm strength up during a season.

Overall, the distance you should throw a baseball is going to be different for each individual.  Age, arm strength, arm endurance, in-season, off-season, etc...are all factors that will go into the answer of how far you should throw a baseball.  Do what is best for you at the time.  Remember to always listen to your body and it will let you know what you can handle on that specific day.  Good luck and enjoy your long toss!  Part 2 is on its way!

How to Identify a Good Coach

There is so much information available in the game of baseball that it is often difficult to decipher what information is the best for your child.  Many parents want their children to receive private instruction and understand that it can be costly. If you are a parent who is willing to invest in private instruction for your pitcher, it is important to know what to look for when deciding on the most effective private coach for your child.

Here are a few tips to help you spot out the best from the rest when it comes to private coaches:

Video, Video and more Video
You want to choose a coach for your young athlete who uses video in their instruction.  Video should be taken of your child in almost every session so that the coach can consistently see if there are any improvements being made.  Additionally, video allows the parent to take a look and start to learn about the movement as well.  At the very least the coach should be showing your child a video of a professional who does things very well in their sport.  This way the child can have someone to pattern their movements after and have a visual interpretation in addition to the words of what the movement should look like when performed well.

Assessments
It is important to choose a coach who assesses their athletes prior to starting them on a program or series of lessons.  If the coach does not have a solid background of the athlete or at least a very good idea of where they are currently in regards to development, then they cannot truly know where to start.  Assessments, if done properly of course, are great tools for the coaches and parents to understand their young athlete.  With assessments, parents can discover information about their children that they may not have previously noticed or have been ignoring and the coach will be better informed before beginning a program. 

Background
Be sure to investigate the background of the coach that you are looking to hire.  For example, how much playing experience does the coach have?  How much coaching experience?  What efforts have they made to learn more about their craft?  Do they have specific physical education classes that will benefit your athlete?  Can they analyze film and break down movements?  Do they understand how the body works and what type of information the body will react to?  Just because a coach has major league experience doesn't make them a great coach. There are plenty of big league performers who never really understood how they got things done from a mechanical standpoint, they just knew how to get things done.  Of course there will be pluses and minuses to all coaches but don't be fooled by their background and don't forget to check on it.

Clients
Check to see what type of clients the coach has been working with.  What age group does the coach have most of their experience with?  How have the clients that they have worked with in the past evolved?  What do their former clients say about them?  We all know that it is really exciting to take your athlete to a coach who has worked with major league players.  But not every good coach you see is going to have that type of clientele.

What you really want to take a look at is how this coach is developing the clients they have.  For example, is the coach able to assist in developing young athletes who are average or below average athletes when they started instruction?  Can the coach take these young athletes and help guide them to have experiences that they would have never had unless they found each other?  The real coaches are the ones who can get those physically challenged athletes and take them to a place they would have never thought they could go.  No matter if that place was JV baseball to JC baseball or back-up Varsity to small college athlete.  Any coach can coach an All-American, but can they coach the kid who nobody thinks has a shot?

Approach
Last but certainly not least is a positive approach.  You want a coach who is positive, upbeat and energetic; a coach who loves what they do and it shows.  Be sure to pick the coaches who have a smile on their face but know what to say, how to say it and when to say it to get the best out of the athlete.  A coach who has an approach from the positive end of the scale will go a long way in inspiring your young athlete to perform at their very best.

So for now on when searching for a coach to assist your young athlete in private instruction keep these tips in mind and it will help you identify the best coach possible and may save you a whole lot of money and wasted time.