John Kowalski is a senior standout soccer player out of Fox Lane High School. During his time at Fox Lane he was a 2-time Varsity Captain and a three year starter. He was also 3-time FC Westchester Captain. He received section 1 AA all-league honors in both the 2018-2019 and 2019-2020 seasons. In 2017 he and his team won the NY State Cup Championship. John’s current training is dedicated in preparation for his upcoming career as a Division 1 Soccer player. He is set to attend Holy Cross this coming fall of 2020.
From a coach’s perspective, John is the type of athlete that thrives at AW. His success in athletics are simply highlighted when witnessing him train in the weight room. “Coachable” is a term that is often thrown around, however John is not just coachable, he pursues training with an open mind mentality to always make an adjustment. This mentality is the root cause of his progression and why he will continually smash personal bests in strength and power metrics.
So here we sit down with John Kowalski to ask an array of questions related to training (and some not so related).
What initially drew you to becoming an AW Athlete? I realized that to perform at a high level during the season you have to work even harder during the off season and what better place to do that than AW.
What has been the most drastic change in performance you’ve felt since training at AW? I definitely feel more powerful when playing my sport (strength/ speed wise). But training also drastically changed my physique!
Reflect on your high school career… what would you tell your freshman self? Make the most of what’s in front of you. Play with confidence and enjoy the ride.
In the car on the way to train at AW, what are you listening to? Lil Wayne, Kanye West
What is the most questionable thing you’ve ever eaten before a training session? A chicken parm wedge or a chipotle burrito. Both were very questionable before a training session.
Squat, Bench, or Deadlift? Deadlift.
Jacked arms or ripped abs? Ripped abs.
Favorite local pizza spot? Gianfrancos- Mount Kisco or colony grill-Stamford
Any strange intra-workout habits? I sometimes find myself singing while working out. It keeps me focused.
What’s your post workout recovery look like? Immediately drink a protein shake (preferably strawberry banana muscle milk) and eat a really big meal.
Pro sports or college sports on tv? Pro sports.
Do you have any odd rituals before playing sports or working out? I always tape my socks before a game.
Favorite part of AW? Working out with a great group of coaches and bettering myself as an athlete and as a person!
In this podcast, Coach Nick goes into detail on how he has developed special strength training methods for rotational athletes, especially for the baseball pitcher. This podcast was PACKED with information. It is necessary for all athletes, parents, and coaches in the baseball community to listen to this. Nick shares his most informed methods in training the baseball athlete and specifically the pitcher. Today I attempt to break down the mass of information stated in this 52 minute podcast. Here were my major takeaways.
With the alarmingly high increase in baseball/pitching related injuries, especially at the youth and high school level, there are a number of factors at play.
The recruiting and showcase format is not advantageous to the athletes recovery.
The pitcher’s performance is becoming highly predicated on velocity, and therefore many are striving to achieve high velocity with very high risk training methods.
While a degree of specialization is necessary to develop the required skill sets to pitch at a high level, there must be a necessary time away from throwing. This time off of throwing should include special exercises related to baseball (more details on this further on).
As professionals in any field that works with athletes, we must do a better job of illuminating new research to the athlete and parent.
Many old school methods no longer have a place in sports.
Far too often our population of athletes and parents will never see necessary research and methods in a way that is digestible to them.
The more informed our population is, the more equipped they will be to make good decisions in sport.
“Specialization” has become a villainous term.
While time away from baseball is important, the athlete can gain tremendous strides in their performance by focusing on specialized strength training.
With more access to strength and conditioning at the high school level, it is not necessary for athletes to search for “cross-training” of benefits by playing multiple sports. Strength and conditioning should become a season in the athletes yearly sport participation.
By implementing special strength training methods during the off-season, and simultaneously giving throwers a 4 month window away from throwing, it has been proven that we can increase performance and decrease the rate of throwing related injuries.
Pitch count is irrelevant.
The baseball community must take into account multiple factors beyond pitch count when monitoring a pitcher’s throwing volume. This includes the amount of pitches during high pressure situations, as well as physical preparedness of the athlete. In short, just as we would not prescribe the same weight to all athletes in the gym, all athletes should not be prescribed to the same pitch count when throwing.
A more accurate test to monitor fatigue of the pitcher would be grip strength. Due to the necessary force absorption capacity of the forearm and hand flexor group, monitoring this fatigue directly may be a better method to predicting overuse.
As coaches, we can give athletes a very accurate depiction of where their progress is solely by evaluating certain foundational movements.
SIMPLE, SIMPLE, SIMPLE when working with youth athletes.
The Overhead squat will tell us a tremendous amount of about everything from ankle mobility, to hip rotation capacity, to thoracic spine function, as well as arguably the most important for this population, how their shoulder functions in an applicable way under load and challenged position.
The Bear Crawl exposes cross-body coordination, as well as challenging the midline strength of the athlete. This movement has become crucial in return to sport from labral surgery, as it allows the athlete a controlled, yet dynamic way to load the shoulder joint.
The Reverse Lunge has become one of the greatest transfer strength exercises to throwing. Those who are able to increase their reverse lunge strength almost always are going to throw a baseball more effectively.
Finally, those that throw a baseball well also tend to sprint and run very well.
We need to emphasize the importance of athlete screening and implementation of corrective exercises.
Our evaluation process begins with the belief that not all postural based dysfunction leads to movement based dysfunction.
Contrary to the old school belief that baseball players should not go overhead, we are constantly striving to improve the scapular and shoulder function through movements that get the athlete into the overhead position. (One of Nick’s favorites is the Landmine Press)
During the 4 month window away from throwing, throwers will partake in a very specialized medicine ball strength program that allows the athlete to improve sequencing of the actual action of throwing a baseball. (All of which can be found on the Athletes Warehouse movement library:
Through a progression of phases, we allow the athlete to be incredibly aggressive in their throwing actions.
While the drills may mirror the action of throwing, the athlete is able to disassociate from throwing a ball while still working on sequencing and power production.
There must be a massive focus on the front/blocking leg in rotational sports
Across the board, when looking at high velocity throwers, there is a common theme of a stiff front side after the front leg hits the ground.
In order for the thrower to do this, they must require a large amount of strength on the front leg. We will often take athletes through drills like single leg drop jumps to increase their eccentric capacity.
Forcing an athlete to land on an elevated surface on during medicine ball throws, we can force the athlete to generate force sooner, which in turn will allow them to create a stiffer front side.
If you are a baseball athlete in the New York City or Westchester area and you are not training under Coach Nick, you are doing yourself a massive injustice. He has maximized the potential of so many baseball players in this area. From the most elite recruits, to those just trying to make a high school team, this program has proven to succeed with athletes time and time again. Drop the ego, and hand over the reigns to Dr. Nick.
Coach Matt was a multisport athlete at Colonie High School in Albany, NY. He played Football, Basketball, Track, and Baseball. In college Matt studied Kinesiology and played second base for SUNY Cortland. He was a four year starter and two time captain. He has some really good insight into pain management as an athlete. In this article goes into detail on how he believes there is a difference between discomfort and injury. Coach Matt states how discomfort is a part of sport and if he only participated when he felt 100%, he would have missed out on many opportunities to play.
The science of pain is not entirely understood. Regardless of how much research is done in the area, we’ve had trouble quantifying pain as something that is consistent across the human population. While pain manifests itself in the physical body, no two people experience it in the same way. This leads professionals to believe that much of pain management is associated with the mind. This is a theory that could potentially explain why some people experience identical dysfunction in completely different ways; and why some people may be able to play through certain discomfort that others can not.
Looking back, I have a very unique perspective on playing through some of my injuries. If I knew what I knew then… what I know now… I may not have played through certain things. However, being raised the way I was, pain was never automatically perceived as a threat. Growing up I was taught that pain was a part of sport. It was certainly not glorified, but it was simply part of the game. Only 2% of all college students have the opportunity to call themselves an NCAA athlete. Along with much of the hard work and time necessary to developing skills, often times one must pay the price of being in pain to consider themselves an athlete. As an athlete, as far as I was concerned pain is just part of the game.
Understanding the difference between discomfort and injury is a very important tool I used throughout my career. As a coach, I am a witness to a lot of athletes who are very quick to perceive their pain as an injury. We play sports in an era where athletes have tremendous ease of access to imaging technology, and therefore have a heightened focus on their internal structures which can create heightened symptomatology. No matter the athlete, we all have some degree of internal fear of injury. We identify with our sports and even just the fear of losing it due to injury can be debilitating in itself. In my experience, sometimes the more you know, the worse your symptoms. In college I remember having a relatively painful groin pull. While it was definitely a nagging injury, my approach was taking it day to day, rather than rushing to seek an immediate conclusion. If I only took the field when I was feeling 100%, I would never had the opportunity to play.
My advice to athletes is to always have the right healthcare resources available, however don’t be so quick to perceive your discomfort as an injury. Pain is a part of sports. It is incredibly important to check in with your body often, observing how you feel on a day to day basis. Understand that sports are taxing on the human body and each day you may feel different, but don’t be quick to judge it as an injury. At the beginning of the season you may feel 100%. It is very important to not believe this will be the case for the remainder of the season and therefore, check into your body regularly.
Satellite training is a service we offer to give athletes the chance to experience the Athletes Warehouse culture and training philosophy without having to physically come to our facility. In a perfect world, we would want everyone across the country to have the opportunity to be present in AW. Satellite training is an incredible option for athletes around the world to experience what Athletes Warehouse is all about.
A commonality between training in the facility vs. training satellite style is how customized the program is. This is beneficial to satellite athletes as the program can be tailored towards whatever equipment they have access to. We’ve had satellite athletes who have access to some of the top collegiate facilities in the country, as well as those who have had no equipment but a track and a set of resistance bands. There are so many creative ways our team of coaches can help an athlete achieve their performance goals.
Satellite training happens on the athlete’s time, and therefore we find great benefit in the number of training sessions an athlete can accumulate in a given week. With many commitments in an athlete’s schedule, we understand that it is not always easy to physically be in Athletes Warehouse more than 2-3x per week. Eventually, training even just 2-3 times per week is not going to be sufficient to push an athlete to elite status. We encourage many of our in-house athletes to take advantage of this service, as it can give an athlete supplemental training on days they are not physically in our facility. This can allow an athlete to realistically accumulate upwards of five to six training days per week.
For athlete’s who are currently training in Athletes Warehouse, beginning satellite training is simple. You can start by addressing interest with your primary coach. You and your coach can then discuss a program design to be completed outside of the facility. Your coach will adjust your program so that more complex and technical training will be completed with a coach’s eyes on you. Supplemental work can fill in the gaps in accordance with what type of equipment you have outside of the gym. This truly is the best way to maximize your training at Athletes Warehouse.
For athlete’s who do not currently train in Athletes Warehouse, there are several ways in which we can get started. First, we do an initial consultation and movement screening. Just like any of our athletes in the facility, we cannot begin to write a program for you if we do not take time to get to know you and how you move. For athletes who are within range, we encourage you to be in person for your initial consultation, where an athlete can talk with a coach about goals. The coach can put them through an in-person movement assessment. For those unable to be present in the facility, we can perform an initial consultation entirely via Skype or FaceTime. After the program is designed, athletes have total access to our video library, where each movement they are prescribed is demonstrated by one of our coaches. Utilization of video conference calls allow open communication between the athlete and the coach throughout their training process. Programs also encompass a large amount of testing and logging which allows the coach to track the progress of the athlete day to day. Satellite training is an amazing way to take a little piece of Athletes Warehouse everywhere you go. Not just do you receive a superior training program, but you have personal access to top coaches in the industry. If you are looking to take your training to the next level, reach out to email@example.com to get started with you satellite training experience power by Athletes Warehouse.
When observing the detailed movement requirements of a cheerleader we can see the broad range of movement capacity required out of the athlete. In our context, movement capacity can be described as the ability to perform a wide range of patterns (jumping, twisting, flipping, landing, balance on a single leg, handstand, etc.) with efficiency and stability. With this, a successful cheerleader must possess the prerequisite strength to produce a massive amount of force as well as have the stability to absorb such a force to avoid injury.
In all sports, athletes from youth division up through elite levels deal with overload injury. “Overload injury” is commonly synonymous with “overuse injury”. These injuries are those such as stress fractures, tendonitis/tendinopathy, muscle pull/tear. “Overuse” implies that the athlete is at imminent risk of these conditions upon too much volume of their sport, which is most certainly not the case. “Overload” describes these conditions as a result of the athlete not possessing the physical requirements to handle what their sport is throwing at them. While athletes may get hurt while exposed to repetitive movement patterns, this only becomes an issue when their bodies can no longer handle the load placed upon it.
In terms of cheerleading, athletes have such a variety of physical demands. From holding as a base support, sprinting and tumbling, to jumping and landing, and everything in-between. The injuries stated before happen as a result of an unprepared athlete. As strength and conditioning professionals, our skill set is not in coaching the fine movement patterns required of cheer, but to build the capacity of the athlete’s muscular and connective tissue (ligaments, tendons, and bones) to handle the forces that they will receive throughout a cheer season.
Movement’s that we implement with a cheerleader may be scaled dependent on age. However, the planes of motion, as well as muscle groups that we train, will be relatively similar across the board. Here is a simple list of sample exercises that we would implement upon training cheerleaders:
Landing: One of the first things we do with any athlete is teaching them how to properly land and absorb the force of their own body dropping from an elevated surface. The drill begins with two-foot landings and progresses to one foot as well as implementing rotation and lateral movement too. This will inevitably be a prerequisite for any complex plyometric drills that we implement in the future.
Squat: Shown here, one can see the similar mechanics squat to the landing. We train our athlete’s to create a stable and strong squat stance that will allow them to build strength that will carry over to the landing itself.
Quadruped/Crawling: By getting the athlete to crawl with opposite arm to leg, it forces them to create a cross body and torso stabilization. This is an incredibly important strength requirement whenever an athlete is rotating, twisting, or changing direction. Proper crawling is also key in building transferable upper body strength in athletes as they are forced to coordinate their upper body with their lower body. Spending time supporting their body weight on their hands will also build stability in the elbow and wrists.
Box Jumps: Shown here is a box jump, which is a useful tool in any training program. It allows the athlete to produce a tremendous amount of force and athleticism in landing on an elevated surface. Box Jumps are a very good tool for increasing vertical power, which when done properly can increase an athlete’s vertical jump. Again, whenever we complete this movement we are always reverting back to our landing/squat position to ingrain those proper force absorbing movement patterns.
Sled Pushing and Pulling. This is by far one of the greatest ways for an athlete to express and build their absolute strength. This will be the primary platform that we utilize in providing a younger athlete with an external load other than their bodyweight. The reason being is that the weight never leaves the floor. Upon fatigue or technique breakdown, the athlete is never in a position of vulnerability or injury as they only bare the weight when they are pushing or pulling it. These are great movements in building strong and stable ankles, knees, hips, torso, and shoulders.
Pushups and Pullups. Finally, these two movements have stood the test of time in strength training for a reason. Similar to the crawling pattern stated above, the pushup teaches the athlete to support their body weight on their hands and press with a stable torso. Moreover, the pull up is another foundational movement as we are going to build shoulder stability by teaching athletes to support their body weight from a hanging position. These are the starting points to building strength through the upper body for an athlete who is going to be supporting their own bodyweight, or in this case someone else’s body weight, with their arms.
Strength and conditioning for cheerleaders is an integral part of both their performance as well as their health and longevity in the sport. Regardless of the sport, our goal is to create resilient athletes who are able to handle the demands of what their sport throws at them. An important takeaway message is to realize that many of the muscular and connective tissue injuries that youth athletes constantly suffer from are those of overload. Their bodies simply were not capable of handling the force or volume placed upon it. These issues are preventable with a well planned progressive training program.
Fear had very rarely been a term I would have ever used when it came to playing sports. I loved them, had a passion for them; they became a safe haven for me as I got older. Between softball and basketball, I felt fearless while playing – like nothing could touch me. It created a sense of exhilaration that only those who played would truly understand. Hitting a three-pointer with the shot clock winding down or making the crazy, incredible play would have me feeling on top of the world. When I got to play college softball, that feeling was only exaggerated. The feeling of having a crowd of over 1,000 people cheering for you is incredible. Fear would have been the last word in my repertoire in this moment.
Fast-forward to my senior year. I was recovering from my second shoulder surgery with a small likelihood of ever being the same player I was before them.
Fearful was the only word I could think of to describe how I felt.
For as long as I can remember, I had always been gifted with an exceptional arm. I started as a baseball pitcher and then slowly transferred into the sport of softball, around age 13, where I became a shortstop and catcher. If you ask any coach of mine, they would agree with the statement that I was not gifted with the power of speed (even if I felt like I was). Because of this, I was not always thought to have potential as a shortstop until a coach saw my arm strength. I was able to adapt to my lack of speed with deeper angles because I had the arm strength to make the play deep in the whole. When I got to college, throwing off my back foot or on the run became my staple play as the speed of the game was ridiculous. My arm strength became my safety mechanism.
The First Hurdle
After my shoulder labral repair surgery, I remember looking up the statistics on throwing velocity post surgery (probably not the smartest decision for anyone in this situation). Some of the studies said the athlete would only get 80% of their velocity back. 80 PERCENT! I felt defeated before I even started the rehabilitation process. While in the process of my throwing program, I had a moment of clarity with my assistant coach, Jessica Moore. I had begun the section of throwing a softball from 90 feet and I thought it was going to be the hardest thing in the world – mind you, in order to complete the program I had to throw from 150 feet. It had been so long that I was struggling to understand how far 90 feet was. She set me up like I was throwing down on a steal to second base and I went after the first throw – it flew over her head. Now, for anyone who knows Coach Jess, she is quite sarcastic. I will never forget the stare she gave me with the, “and you were freaking out for what, Boyle?” look. I thought that was it; I thought I had gotten over my major mental hurdle coming back from an injury. Then came February 9th….
Game Day. First game back. Emotions are running high with excitement as the season is about to kick off. This team gets to start to define what they are about today. We go through warm-ups and batting practice then go back to the locker room to get ready. Down to the field, we walk and the nerves start to set in. What if my arm gives out again? What if the anchors don’t hold? It’s my senior year. I can’t go through this again.
Luckily, I run into Dr. Lee, our Behavioral Health Coordinator at USF. I have been working with him throughout the entire injury recovery process and at that moment, I knew I was beginning to freak out with fear and needed help to calm down.
“Cassidy, take it pitch by pitch and just breathe. You got this.”
First inning. No ground balls – awesome, we can do this. Second inning – pop up, great we are okay.
Third inning. Ground ball bouncing over the pitcher’s head. Bare-hand, throw on the run. No pop. No pain. The umpire calls out and a smile erupts across my face, my coaches faces, my teammate’s faces. I was back, in Cassidy Boyle fashion. But the true test was still to come. Two more innings pass. Ground ball in the 5-6 hole. Backhand, throw off the back foot. It was the moment we all were worried about; we didn’t know what was about to happen. An absolute cannon across the diamond and the girl is out by a step. WITH NO PAIN. Last out of the inning.
There are moments in our career that we never forget. This was one of mine. It was the realization that not only my effort but the help and aid of those around me all paid off. I trotted off the field and was swarmed in a hug by my head coach, Ken Eriksen. My teammates were all around me in excitement because we had just gotten out of a huge inning. Amidst this, I looked into the crowd to find my dad. Grinning ear to ear, with his quivering lip of love and relief, I gave him the thumbs up sign that he always looked for when watching the games the past 4 years. I walk into the dugout, finishing up the high fives, and put my glove down and just took in the moment. I turned around to find my best friend just standing there. We didn’t say anything, just a quick hug with enough understanding that no words were necessary. Fear was no longer in my mind but instead family. These people went through my journey with me. They were there for the good days and the bad ones. They pushed me to get back on the field and made me want to be out there with them again.
You see, I was lucky. I was lucky to be at a University that understands the importance of Student-Athlete Mental Health enough to have a Behavioral Health Coordinator in the department. Lucky enough to have a coaching staff that allowed him, the team doctor, and Sports Medicine Staff in our dugout for moments like February 9th. We are all under the presumption that sports are 90% mental and 10% physical. That 90% is way too important not to take care of. Dr. Lee is one of the most influential individuals in our Athletic Department. Without him, this moment may not have occurred. Returning from an injury is almost all mental. The mental battle needs to start during the physical recovery, but it doesn’t stop when we get cleared physically. In fact, that is when that battle revs its engine. It is one thing to practice post injury where you always have in the back of your head that you aren’t ready to go all out yet; it is another thing to play in a game where you are going all out to the point where there is no second thought of “what if.” I am so grateful to have had an individual during my process dedicate a portion of their time specifically to this aspect of injury recovery.
Before we start, I want to encourage every single one of you to keep reading. Even when it seems like this is just “another one of those articles” or it seems like it just doesn’t pertain to you. This topic is one that we must continue to talk about even when it is hard or doesn’t feel like it applies to us.
In the past six months, the mental health initiative throughout the athletic community, and pretty much the human community, has exploded. There is a mix of compassion and empathy as well as misunderstandings and negative attitudes. With this being said, the athletic community finds themselves in a polar divide as strong as the current state of political affairs. Many find themselves in the ideal of being the strong individual who only needs to rely on themselves or the “expressing how they feel is weakness.” This mindset has developed by generational transference through the athletic community. Passed down from mentor to mentee and the persona we place amongst athletes that they are indeed that – an athlete. They are the best of the best, the strongest of the strong, the greatest creation of human evolution. Survival of the fittest with the elite athlete being comprised of every human’s ideal form. Yet, at the end of the day, we forget one simple fact – they are human, just like me and you. We, as a human society misconstrued emotional strength for physical strength. Emotional strength is not the ability to handle everything on our own but instead the ability to understand what we can and cannot do by ourselves and the courage to ask for help when we cannot.
I want to pause here for a little anecdotal information. In my 22 years of life, I have found myself living most of it from the area in which I felt I did not need another individuals help, in anything. I felt that being strong meant keeping everything locked up and handling it myself, or in some cases, lock it up and throw away the key. When I got to college, this internal process of mine was exacerbated, even though the personal stressors were piling up between the school, softball and social aspects of my life. It was suggested by a coach and two close friends that I seek out our Behavioral Health Coordinator, Dr. Lee Dorpfeld, for a chat. I remember thinking, “HA, that will never happen. I don’t need a psychologist.” For the next two and a half years, he and I played, what he calls, a game of cat and mouse. I would come in one day and then disappear from his office for four to six months. I would see him around our athletic facility and we would always chat or have a conversation but I avoided his portion of the facility with the same determination as a softball player attempting to avoid a slump. (You can see where this is heading.) Now, I am probably one of the slowest shortstops to ever have played Division I softball. It was joked that if you wanted to make me run fast, just put Dr. Lee at the opposite place you wanted me to run. You see, I fell into the misconception that we all have – the “ist” phenomena. Psychologist, dermatologist, orthodontist, therapist, etc. We often feel that professions ending in “ist” are all related to fixing someone.
It wasn’t until I sustained the first of my two major injuries that I started going to talk to Dr. Lee on a more “consistent” basis (I place the quotations because it wasn’t really that consistent but it was more often than four to six months). I began to realize how much less stressed I was because I had someone to talk through my stressors, uncomforts, and fears relating to my injury process. Slowly and surely that started to transition into topics regarding graduate school and relationships with others. My natural tendencies to “lock up” into self-protection mode slowly began to dissipate. I was starting to have real relationships and great friendships with people who mean a lot to me. My ability on the field finally came to full fruition as well. I was able to remain focused and locked in. Simply put, I felt lighter in everything I tried to do. No, sadly I did not get physically faster by releasing these personal loads but I was mentally faster. Understand this, I didn’t have to be “fixed” or wasn’t diagnosed with a condition as everyone fears. But, I found a safe place to be vulnerable and release myself from unnecessary stress.
Start By Changing Your Definition
You see, the ability to open up and discuss what is on your mind, whether good or bad, is “strength.” It is the understanding that we all need that person to talk to. Often, we lock athletes into this bubble that places them on a pedestal above the standards of the normal human. In actuality, their competitive profession places them in an area of high stress and personal demands. We need to re-educate the athletic community, starting with the youth athlete all the way to the professional, that asking for help or admitting your stressed isn’t weakness, it IS strength.
I’d like to emphasize another point – this doesn’t have to happen with a psychologist. It can be a friend, a coach or teammate, a mentor – anyone who you feel comfortable expressing yourself too. If you are fearful of the “ist” phenomena then I encourage you to find someone in your circle. It can be powerful to hear that someone feels the same as you, that you are not alone, as we most often are not. I look to another personal example that occurred with one of my closest friends.
Honestly, it happens quite frequently between the two of us so I cannot remember the context of the first one specifically but it went as most of them do. I was feeling quite overwhelmed with something softball wise and I blurted out during dinner, “can I ask you something?” She responded with “oh boy,” as she’s come to associate that question with something of grand context. I stated my point, as normally is not a question but a statement, to which she responded, “Cass, I feel the exact same way and I haven’t told anyone either.” It was a moment of mutual appreciation and understanding, as we both finally felt legitimized in our thinking. Now, I am not saying that this is always going to happen. Sometimes, you are going to open up and someone won’t feel the same way or understand it. That does not mean you hunker down and lock up – as with anything like athletics, there is going to be “failure.” But I want to reframe this thought as well; opening up and having someone not understand or feel the same isn’t a failure – it is just the process of human connection. Not one person is going to have the same sequence of events in their life as you but they will have general experiences similar to you; it is in this that the bond is created. We might not have the same exact feelings, but they will be close and possible to relate to – that is where you must find the comfort.
Why Athletes Warehouse
Athletes Warehouse is a prime example of changing this part of the athletic culture. We strive to challenge our athletes from a physical and mental perspective. We often incorporate mental skills training into most of our classes and large groups as we deem it as important as the physical skill set we can provide. We thrive on relatability – as all of our staff consists of former collegiate athletes which is effective as I find there is a slight difference in the natural tendencies of an athlete. We strive to create a safe environment for our athletes to challenge themselves and test their limits. We encourage open communication and discussion amongst staff and through the coach-athlete relationship.
I encourage any athlete, coach, or head of an organization reading this to let this message sink in. We are all human, so why don’t we allow athletes to act like it? Change doesn’t occur overnight. It takes one person impacting another and then another and this cycling continuing over and over to perpetuate change.
The prone trap raise is a fantastic exercise for not just any athlete but for most of the population as well. However, as alluded to in the title, the prone trap raise is a difficult exercise to master. The article below will touch on a few reasons why this exercise, that appears simple, is actually one of our more complex movements we complete with our athletes.
What is the prone trap raise?
In this video, you’ll see Coach Brandon completing a prone trap raise on an incline bench. The exercise can be done on a table as well where the athlete is laying flat. Coaching cues for the exercise:
Begin by having the athlete lay flat on the incline bench and crush their anterior core into the bench (there should be no excessive extension at the lumbar spine.)
Cue to keep the chin tucked and pressed into the bench. This will prevent excessive forward head push. If the athlete were on a table, they should have their head turned toward the direction of the arm being used in order to decrease activation of the upper trapezius musculature (more about which muscles we target below).
Have the athlete ‘scap load’ meaning, they will pull their shoulder blade into a retracted and posteriorly tilted position. Most of the time, this will be done so with the aid of a coaches guidance in order to ensure the athlete is setting up properly.
The athlete should then raise his or her arm up at approximately a 135-degree angle in order to activate the lower trapezius regions. See picture below for the pennation angle of the striations in the trapezius muscle.
*Due to the many areas of focus for this exercise, we will typically begin each athlete by just utilizing the weight of their arm.
Why is this all important?
Attention to detail with this exercise is paramount to making sure we as coaches are not just prescribing exercises because they make sense on paper. As an industry, we need to take pride in knowing the why behind everything we do. This will allow us as practitioners to provide the best for our athlete as well as be able to educate the athlete on the importance of taking pride in the finer details of the movement. The prone trap raise is an important exercise because the exercise works to put the scapula in the proper position by activating the lower trapezius muscle fibers. Many times, the body is used to relying on the upper trapezius in order to complete movements. The lower regions of the trapezius are important for balancing this dominance by the upper trapezius as well as allowing the shoulder to get into an upwardly rotated position. In addition, utilization of the lower trapezius will aid in stabilizing once in the overhead position. Most sports such as (but not limited to) baseball, softball, tennis, volleyball, lacrosse, and weightlifting involve a heavy reliance on the ability to raise the arm overhead. Understand that our body, especially as an overhead athlete, will not shut down once we fatigue. Even when improper muscle sequencing begins to take over, we will still find a way to throw, shoot, spike, and lift. As athletes, we will compensate and reach for a different part of our body that is less than optimal for completing the movement in order to get the job done. This repetitive compensation will overtime set us up for injury.
Why is this exercise is so difficult?
Not just as athletes, but as a society, our posture is pretty terrible. Take for example how we find ourselves in front of our electronic devices:
Typically, we have a very shortened and tight front side of our body. If we look at the upper body alone, the shortened pectoralis region can lead to an anteriorly tilted scapula. [insert picture of anteriorly tilted scapula]
This poor scapular position can lead to a multitude of dysfunctions with athletic movement. One of the more pressing issues is the inability to get into a proper upwardly rotated position. In order to help correct for this, we can add prone trap raises into the athletes exercise routine. Remember though, the very first thing we had to do in order to properly complete the prone trap raise was scap load our athlete into a posteriorly tilted position. But what if the athlete lives in an anterior position? What if the front side of his or her body is so shortened that they cannot get into the correct position in the first place? They’ll complete the prone trap raise but they’ll crank on their upper trapezius in order to get the job done. This is just further exacerbating their dysfunction! Instead of helping the athlete, we as coaches have put them in a position to hurt themselves. This is when a properly trained eye and guidance from a coach can aid in helping this athlete accomplish the purpose of the exercise.
Let’s take it one step further. So the athlete has a shorted front side of their chest. Why? What if there is a lower body dysfunction that is causing the upper body to compensate? In some cases, we observe individuals with extremely tight hip flexors. This tight hip flexor position pulls their low back into an extreme lordotic curvature. Over time, the body will compensate for this lordosis by developing a kyphotic curvature of the upper back (see image below). So, let’s say we as coaches try to get an athlete to posteriorly tilt their scapula by lengthening the front side of their chest but we are still missing the bigger picture which is that their lower half is a mess to start with. Working on releasing the tight hip flexors that are pulling the hips forward and causing thoracic flexion in the first place may be step one to correct these movement and posture deficiencies.
Posture is a bit of a rabbit hole and I hope I didn’t disrespect the topic too much by briefly going over general issues. It is important for someone who has chosen to study the human body as their career to keep in mind that there can always be more than one explanation for a movement dysfunction. Our role as coaches and specialists is to honor the complexities of the body and continue to educate our athletes on proper movement. By doing so, we will be able to better correct for issues in the human body and not only will you as a coach pay closer attention to movement but your athlete will too resulting in accelerated improvements.
The game of baseball and softball has been studied extensively, especially in recent years with the boom of tracking devices entering the sports world. Most commonly investigated for hitters has been the measure of bat velocity (also termed swing speed). Anything from how this metric impacts the likelihood of a hit to what athletes can be doing in the weight room to improve bat velocity has been researched. As a former collegiate softball player to a graduate assistant studying the metrics of the softball swing and now as a performance coach, I have had a unique view of hitting from various perspectives. Therefore, the purpose of this study is to explore bat velocity and the contrast of what this metric can mean for a hitter.
What exactly is Bat Velocity?
The word ‘velocity’ scares people because it reminds us of physics class. Without diving into a scientific explanation, simply put velocity is a change in distance divided by a change in time. It is most commonly used when referring to our vehicles (miles per hour, miles being the distance, hour being the time). These values resonate with us as we can easily conceptualize a car going 60 mph vs. 20 mph. However in research, bat velocity is typically reported in meters per second (m/s). Additionally, even if we convert m/s to mph we are not as familiar with the ‘norms’ of bat velocity. Is a 50 mph bat speed impressive? What about for a softball player vs. baseball player? What factor does age play in these norms? The good news is, with the influx of data collection devices that are becoming more readily available to coaches and players alike, normative data based on all these factors will become even more clear and well defined in the years to come.
According to Blast Motion, here is a brief overview of averages for bat velocity:
BAT VELOCITY (MPH)
TRAVEL BALL 16U – 18U
HIGH SCHOOL VARSITY
HIGH SCHOOL JV
TRAVEL BALL 12U-14U
As mentioned earlier, there has been a plethora of data to report on why an increase in bat velocity will improve at batter’s chances of being successful in the game.
Why is this important?
Increase in decision-making time
A hitter with a longer period of time to make a decision at the plate will likely have an improved pitch selection.
The longer a hitter can wait before swinging, the more likely he or she is to be accurate at contact.
Increase in batted ball velocity
High exit velocity has been correlated with power hitters.
An improved batted ball velocity can make up for a less than optimal ball trajectory.
An increase is positive until a point….
So, now for the tricky part. If you ever played the game, hopefully you are thinking to yourself, ‘Wait a second…I have definitely been a situation where I was swinging too hard and wasn’t successful.’ And you would not be wrong. There is such a thing as swinging the bat too hard. As fielders, especially pitchers, we can understand this concept of sub-maximal effort easily. Imagine if you tried to throw the ball as hard as you possibly could every single time. Sure, you would throw it hard but it probably wouldn’t be too accurate. The ball would sail or you’d miss the strike zone more often than you’d like in order to be effective in the game. Same goes for hitting. If we swing the bat too hard, we will decrease our ability to accurately get our barrel to the ball. Coop DeRenne in his book, “The Scientific Approach to Hitting” claimed the two most important factors to successful hitting were accurate contact and having the bat arrive on time (3). With that being said, this tells us that bat velocity does not tell the entire story.
Improved Swing Time?
Previously, research has claimed that improved bat velocity would lead to an increase in decision-making time. This makes sense, the faster you swing, the later you get to start your swing thus the longer you get to wait to interpret a pitch. Not so fast… Let’s take a look at the way we calculate swing velocity.
Take a look at picture 1:
This athlete is able to get from the start of her swing to the end of her swing in .22 seconds. This would be her time. She may be able to improve her velocity by starting with her hands further back (increase distance) – see picture #2:
She may have improved her distance but if she did so at the cost of her swing time then this could lead to a potential increase in overall swing velocity yet it can be detrimental to the hitters ability to hit faster pitching. Szymanski and colleagues claimed, “If pitchers are going to be throwing harder and harder, then we need to start swinging harder, period” (10). I agree, to a point. As long as our total swing time does not get compromised by the incoming pitch. To conclude this part, a future article explaining swing acceleration (change in velocity over change in time) is in the works as this metric becomes one of the most important factors contributing to on-field success at the higher levels.
Improved Batted Ball Velocity?
Due to our ability to hit an incoming pitch relying so heavily on the accuracy of our barrel to the ball, it would be naive of us to assume that the only factor contributing to batted ball velocity is bat velocity. The accuracy of our barrel is heavily dependent on the kinematic sequencing of the movement as a whole (5). Alterations to our swing sequencing in an attempt to obtain increased bat velocity will more times than not lead to a negative impact on the swing. For example, we may increase our stride length in order to improve velocity yet by increasing too much we end up altering our vertical displacement of our head height and missing underneath the ball. Or, perhaps we over coil in the loading phase and end up missing directional extension thus spinning off the ball too soon. Or the added coiling ends up leading to a swing that is too long thus getting jammed. Although increased in bat velocity with proper accuracy undoubtedly leads to a greater batted ball velocity, it is important for coaches and athletes to understand the balance and work to feel where optimal bat velocity is for each athlete.
Ways to Improve Bat Velocity
Alright, we are sold on bat velocity when managed the proper way will without a doubt aid in hitting performance. Now, what are the best ways to do so? Although there are several factors argued in the literature (grip strength, weighted bats, certain hitting techniques, etc (9, 8, 6, 5) it is indisputable that when you incorporate an increase muscular development, you are giving that athlete a system capable of producing a higher bat velocity. Having athletes work with trained professionals that can determine the needs of the athlete from a sports skill perspective as well as a human movement system is imperative to reaching each hitter’s potential in the batter’s box. Moving forward, I challenge our entire softball and baseball community to work toward finding smarter ways to evaluate the optimal bat velocity for each hitter. By doing so, we can work to have the athlete.
*It is important to note that this graph is not always a perfect bell curve. There are many athletes that operate best at a swing velocity 75% of their maximal swing whereas other athletes may operate best at 95% of their swing velocity. With that being said, I leave you with this: It is better to improve maximum swing velocity so that an athlete can operate at a higher bat velocity that is lower percentage of their maximum or is it best to get athletes better and more comfortable at swinging at higher percentages and instead ignore improving maximum bat velocity?
Comment below to let us know your thoughts!
(1) Bentley, M., & Bose, B. (2015). U.S. Patent No. 8,941,723. Washington, DC: U.S. Patent and Trademark Office.
(2) DeRenne, C., Hetzler, R. K., Buxton, B. P., & Ho, K. W. (1996). Effects of training frequency on strength maintenance in pubescent baseball players. The Journal of Strength & Conditioning Research, 10(1), 8-14.
(3) DeRenne, C. The Scientific Approach to Hitting. San Diego: University Readers Custom Publishing, 2007
(4) Escamilla, R. F., Fleisig, G. S., DeRenne, C., Taylor, M. K., Moorman III, C. T., Imamura, R., & Andrews, J. R. (2009b). A comparison of age level on baseball hitting kinematics. Journal of Applied Biomechanics, 25, 210-218.
(5) Flyger, N., Button, C., & Rishiraj, N. (2006). The science of softball. Sports Medicine, 36, 797- 816.
(6) Fry, A. C., Honnold, D., Hudy, A., Roberts, C., Gallagher, P. M., Vardiman, P. J., & Dellasega, C. (2011). Relationships Between Muscular Strength and Batting Performances in Collegiate Baseball Athletes. Journal of Strength and Conditioning Research, 25, S19- S20
(7) Hoffman, J. R., Vazquez, J., Pichardo, N., & Tenenbaum, G. (2009). Anthropometric and performance comparisons in professional baseball players. Journal of Strength and Conditioning Research, 23, 2173-2178.
(8) Miller, R. M. (2017). The Relationship of Maximal Leg Power and Swing Velocity in Collegiate Athletes (Doctoral dissertation).
(9) Szymanski, D. J., DeRenne, C., & Spaniol, F. J. (2009). Contributing factors for increased bat swing velocity. The Journal of Strength & Conditioning Research, 23(4), 1338-1352.
(10) Szymanski, D. J., Bassett, K. E., Beiser, E. J., Till, M. E., Medlin, G. L., Beam, J. R., & Derenne, C. (2012). Effect of various warm-up devices on bat velocity of intercollegiate softball players. Journal of Strength and Conditioning Research, 26, 199-205
As a performance coach, we focus so much on how our athletes move yet we don’t always get an opportunity to observe how the athlete responds to game-like stimuli. Due to this, I was provoked to dive into this deeper when an athlete of mine had every athletic tool necessary to be successful in their sport yet when we incorporated a game-like scenario where she was required to respond to a visual stimulus, it appeared there was a delay in her motor response. Too much time was taken to make a decision on how to move instead of relying on athleticism and instead of reacting. This made me feel like we as coaches may be missing a major piece to our athlete’s development.
So much of my passion for this topic comes from my personal experience as an athlete. I have first hand experienced a ball looking as if it is moving in slow motion and being able to interpret the spin. Did that happen because of something I did in training? Was it more of a psychological response and was I instead just in a state of flow? Would I have ever experienced that visual acuity had I not faced great pitchers at a young age? Is there a way to measure someone’s capability for pitch interpretation? I ask all of these questions because the follow-up question to all of this becomes, how much does developing proper swing mechanics ACTUALLY matter with an athlete?
Therefore, this week I decided to dive deeper into how an athlete responds to their environment. Here is some major information I have come across:
-The most important aspect of movement = the way it is initiated.
-As an object approaches an athlete OR as athlete approaches an object, the image on the retina gets progressively larger.
-The rate of dilation of the image on the retina may be the trigger for specific motor responses to athletics.
-The best athletes have a sequence of focuses (in response to a hitter facing a pitcher): 1. Soft focus – viewing the whole body of the pitcher, 2. Fine focus: Viewing something specific in the plane of the ball release (ie. outfield wall), 3. Specific Fine Focus: Looking at the area of the release (hip for softball or arm slot for football).
-The attention process in fastball sports is limited by three factors of the athlete: 1. Amount of information in the display, 2. The time available to take in the required information, 3. The ability of the player to then respond to this intake.
-Higher performance players are able to process critical information earlier in the opponent’s action. Thus giving themselves the feeling of, ‘having all the time in the world’ to respond.
This concept applies to all athletes. You can be the most athletic person but if you try and play your sport with your eyes closed and your hearing impaired, you are going to be at a severe disadvantage. In order to be able to use our athleticism that we’ve developed over our lifetime, we must also be in the correct mindset but consciously and subconsciously to respond to our environment.
When it comes to the sport of softball, quick, explosive moments followed by a period of physical relaxation has come to define its physical exertion. Some positions, such as the pitcher and catcher, require it to happen more frequently than others. The frequent movements a catcher makes requiring explosive power provides performance coaches with the reasoning for incorporating the clean into their workout programs. Below is a video of just some of the similar movements between the clean and throw down for a catcher.
What Does the Clean Provide for an Athlete
“The hang power clean exercise has been found to produce high bar velocities, high ground reaction forces, and high power outputs.” (1)
It teaches the importance of the kinematic sequence
In order for an athlete to effectively complete a clean, there is a series of movements that must happen in a specific order. The kinematic sequence allows the athlete to transfer power throughout their body necessary for completing a powerful movement. Triple extension is an imperative sequence in the sport of softball – it is the concurrent extension of the hip, knee, and ankle that produces power up the kinetic chain (2). For the clean, this power travels from the feet all the way to the upper limbs which are responsible for flipping the bar to the catch position.
Force application into the ground
In order to generate the power for the kinematic sequence, the athlete completing these movements must first pound into the floor. The equation for force is mass multiplied by acceleration. In order to initiate the clean, we are started from a neutral position and accelerating as fast as we can. This speed multiplied by our own mass is equivalent to the force we put into the ground. This force then transfers up our physical chain which allows the upward pull sequence to involve less upper body work and allows the arms to only have to “get under” the bar.
Olympic lifts, such as the clean, require high amounts of muscle fiber recruitment in order to provide the explosiveness necessary to complete the sequence. This translates to speed and power development. The ability to quickly recruit motor fibers of several muscle groups is necessary for the reactive aspect of softball and other sports.
Rapid Concentric to Eccentric and Eccentric to Concentric Muscle Action
The first movement of the clean forces triple extension – mentioned above – that is a concentric movement. From there, we are forced into an eccentric load on the squat portion of the clean and back to a concentric movement on the extension of the clean. This rapid amortization phase in the clean correlates to the power output of an athlete. The faster you can go through this cycle, the more powerful you are.
Feeling like a Boss Afterwards
There is no better feeling than hitting a clean that seems daunting. After this movement, athletes tend to feel a sense of pride and accomplishment as it is not an easy movement to perform. Drop the bar like you drop the mic.
How this Translates to Catching
Numerous aspects of the clean translate to the catching position. First off, the catcher is performing an enormous amount of eccentric and concentric movements – think of the number of times they go into and out of a squat. As for the catchers throw down, triple extension is paramount to throwing out of a squat. Being able to effectively go through this kinematic sequence is important to ball velocity on the throw down. Effective use of the legs in the squat position transfers power up the kinematic chain which, in turn, increases velocity. Tthis begins with the force application into the ground and travels up through the midline, to the shoulder, ending in the fingertips. Similar to the clean, there are very few feelings like throwing out a runner. You get to sit there and feel like a boss for just a split second. The confidence in the weight room can translate onto the field.
It is important to note that, as a strength performance coach, we cannot give an athlete a movement just because we know it works. If the athlete is not strong enough, or ready to understand the movement, it can be more harmful than beneficial. There are certain segments of the clean – the deadlift, jump shrug, and high pull – that can be used to start the athlete on the process of performing the clean. But when the athlete is ready for it, the clean can be an extremely beneficial movement for the athlete.
Rucci, J. A., & Tomporowski, P. D. (2010). Three Types of Kinematic Feedback and the Execution of the Hang Power Clean. Journal of Strength and Conditioning Research,24(3), 771-778. doi:10.1519/jsc.0b013e3181cbab96
LSU Senior Brittany Mack is on the mound. Not only is her drop-ball nasty, but she throws three different speeds and they all look the same out of the hand. I was a freshman that year and had heard something about the LSU curse. For some reason in the last 8-10 years, Alabama softball could not win a game on the road in Baton Rouge. However this year, I remember thinking that this team was different. We were ranked number one going into the series and LSU had a rough start to the season.
Rewind to Friday night, and I finally understood as we watched a walk-off homerun for LSU sail over the right-center field fence…in the bottom of the 14th inning (that’s seven extra innings for those who don’t know.) What a heartbreaker.
The next night. Deja Vu. SAME GIRL. 10th inning. Walk-off homerun.
Maybe we can’t win here?
Sunday rolls around and I take a mini batting practice. I don’t really do my normal hitting routine because I haven’t seen a live at-bat in over 5 weeks since I broke my finger. I wouldn’t be hitting this game.
Once the game began, it didn’t take long for us to realize, like the previous two games of the series, this too was going to be another pitcher’s duel. Brittany Mack had her good stuff that day and our team just wasn’t scoring, let alone getting on base. Murph, our head coach, is getting upset, rightfully.
Midway through the game, I hear my coach say, “Ryan, you ready? You’re in.”
Um no. Wait, what?
“Yes,” I hear myself say as a scramble to find my batting gloves.
My heart is racing. Why am I in? Am I even cleared to hit? Should I hit away or slap? What has she even been throwing our lefties?
Ohhh now I understand what they mean when they say her ball bites.
Oh boy. Breathe. Just put it in play.
Strike three. —-
Let’s just say I became a pretty good pinch hitter throughout my college career, but I had to learn the hard way, and it took more embarrassing instances than I’d like to remember.
Here are my 7 Tips to becoming a great pinch hitter:
Get Over It This was going to be the last tip, but honestly, if you don’t take care of this first, then you won’t be able to do the rest. Look, pinch-hitting is hard. You get onechance to see the pitcher. You can sit there and complain that it’s not fair and everyone else gets more opportunities, or you can take advantage of, as Eminem’s famous song calls it, your “one shot.” You get a chance to be the spark plug, the hero, or the Debbie Downer who is already beat before she steps up to the plate. You choose.
Prepare Long Before Game Day If you notice that you’re struggling on a certain pitch, then work on it! Not just during practice, but before and/or after your practice time. My junior and senior years I had a few opportunities to lead off the 6th or 7th inning to just get us going. There were other opportunities where I would come in just to advance a runner. I was a great pinch bunter, which makes me laugh, but it was such an important role! Better yet, everyone on my team made me feel that way. How cool is it that I got to come in, put a bunt down, move the runner, trot down to first, get out and get swarmed with a million helmet hits and pats on the back? It was the easiest job in the country!But what made it so easy was that I would ask our former All-American Pitching coach, Stephanie VanBrakle Prothro to pitch to me before or after practice at least twice a week. I would laugh in the box and say “C’mon give me that famous drop ball,” and she would! And I would fail and miss and foul it off, but EVERY pitch I bunted was just another pitch added to my memory bank. I didn’t try to be perfect in practice. I wanted practice to be harder than the game.
Warm-Up Like You Are Going to Start I noticed my freshman year that I concentrated a lot more on the days I knew I was starting. I didn’t talk as much in warm-ups. I easily took an extra 20-30 warm-up swings. I even tried to look better on those days making sure my hair was perfect. HAH! Once I got a little older, I really took more pride in my preparation not because I had to, but because it was the right thing to do. Call it superstition, but I really thought the game would know if I cheated my warm- up. And as they always say, you’re one injury away from starting every game and you can’t get that warm-up and all of the previous warm-ups back. Prepare like you’re going to start.
Take Notes While on the Bench I was a great student, so I don’t expect everyone to do this, but I can promise you this is a lot easier than school! Most college teams chart their own hitters. This helps for scouting reports or future games if you see the same team in playoffs. For instance, if we played Tennessee twice in the regular season and then saw them again in the World Series, it helped so much to pull up your hitting chart and see how they pitched you, in order to have a plan for the next game.I am a lefty and we used to have at least four lefties in the line-up at all times. The more lefties the better for me because I would chart every hitter we had. By doing this, I was able to pick up patterns a pitcher may have had. For example: Did the pitcher have a tendency to start all lefties off with a screwball? Was her change up was her “go-to?” What did she typically throw with two strikes? It was like getting the answers to the test before I had to take it!
If you’re in high school and your team doesn’t chart pitches, then bring a notebook and start writing pitch patterns! You never know what you can figure out for yourself AND your teammates.
Visualize This was a tough concept to me at first and I can see how tough it can be to buy into. Now as a coach, I’ve started to use it a lot with my lessons. Let’s keep this very simple so it’s practical! If I notice that all lefties are getting an outside pitch, then I’m going to take the following steps: First, I’ll watch the pitcher perform a pitch, really studying her motion. Then I will close my eyes for a second and picture myself in the box and her on the mound. As if in slow-motion, I will visualize that outside pitch hitting my bat, and then watching it go right up the middle for a single. Then, I will open my eyes and watch the next pitch. Without getting too much into the science of this, and I encourage you to look into this if you’re skeptical, your brain can’t really tell the difference between something your body has actually done and something you have visualized your body doing.Now I’m not saying, skip all your reps at practice and take 300 imaginary swings – haha- but I am saying that in games, really work to put yourself in that box picturing the exact pitcher! It used to help me if a pitcher had a great rise ball. I would actually picture myself in the box tracking a high pitch and laying off of it. Then once I actually got in the game, my previous visualization would help me see it down!
Be Ready Before Coach Calls Your Name My freshman year we faced Stanford in Super Regionals. We were up 6-0 or so in the 4th inning, and to be honest, I wasn’t really thinking I would come in that game. I decided to go to the bathroom in the dugout when I heard a knock on the bathroom door.“Um, Ryan, you’re hitting.”
I vividly remember zipping my pants up, sprinting out the door, grabbing the bat with no batting gloves, walking to the plate while simultaneously scrambling to tuck my shirt in. Everything we preach about routine and slowing things down and taking a deep breath went right out the window. My hands were shaking, heart racing, and I swung at the first pitch. I hit a tiny dribbler and ended up beating it out. Everyone was so excited, and it happened so fast, I didn’t know what just happened. Another lesson learned.
From then on, around the 5th inning, I always had a hunch that I would get to hit soon. So, in order to be overly prepared, I would casually walk to my bag and grab my batting gloves and stick them into my back pocket. I would also make sure a helmet was nearby.
Additionally, I have always had a coach’s brain. I knew the girls in the lineup who were 0-2 and didn’t look like they were having a good day. I also knew which players had a shorter leash when it came to performing at the plate. I would pay attention when they were coming up and I would stand at the top of the dugout. I WANTED to hit. And Coach Murphy would always look over and see me there, ready to go, eager to make an impact and get my job done. If he was ever looking for a pinch hitter, it was a no-brainer.
As a coach now, I want the girl at the plate who wants to be up. It’s so hard to look in the dugout and see girls pouting that they aren’t playing, or girls having a great time but so unfocused. Challenge yourself to be the player focused and ready to go no matter the circumstances.
Be Aggressive and Don’t Be So Hard On Yourself I’m going to let you in on a little secret. Pitchers are told to go right after pinch hitters, so get excited! The scary part is, more than likely your first pitch is the best one you’re gonna see! It’s a gamble because if you get out, then your whole at-bat that you’ve been preparing for is over in five seconds. However, if that pitch is right down the middle, you may be getting that winning RBI! Remember, if you’ve prepared properly, taking notes, visualizing, and getting yourself ready to hit, it’ll feel like you’ve already had 4 at-bats! You’re ready for this!And finally, you can do everything right and the odds of getting you out are still higher than you getting on-base! Welcome to softball. But why play the game if you’re afraid to fail?
Don’t underestimate what a long at-bat that ends in a strikeout does for your team. Don’t underestimate what a hard line drive caught by a diving center fielder does to start a rally! Even getting out can get your team going.
Take pinch-hitting as a challenge, and even a compliment that your coach thinks YOU can get the job done. I’m not sure if any of you watched the MLB World Series this year, but Boston had two HUGE pinch-hit home runs in games they eventually went on to win. Everyone falls in love with the story, so start preparing to be the main role. WHAT I WOULD GIVE TO GO BACK!