Get to a White Sox home game early and see the "Fundamental Training Tip of the Day" on the Jumbotron! This is the clip that played on Opening Day!
Tuesday, April 21, 2009
Thursday, April 16, 2009
How to avoid the "Two A's"
After a long winter of training, many youth players are getting outside for the first time to start their games. Players and parents alike are excited to see how off-season training will benefit them in the start of the year. More than just getting mechanics correct, I remind the hitters of a potential problem that many face when they first go outside.
Hitters tend to be out in front of the pitcher in their first games of the year for three reasons. First is the distance of the mound being longer than what they trained with in BP. The last two I classify as the "Two A's": Anxiety and Adrenaline. Here is how to combat all three.
First, the mound distance being greater than most batting cage and BP distances makes it seem like the ball is being pitched from second base. This causes hitters to jump out on their front foot while the ball seemingly never gets to home plate. My advice for this in the first few games is to think about driving the ball to the opposite field gap. Although for most hitters, the general approach is to use the middle of the field, gap to gap, I tell hitters in their first few games, think the opposite field gap to let the ball travel deeper in the zone, combating the tendency to jump out in front early in the season. Now, the hitter may not hit the ball the other way. It is just a mind set to let them see the ball longer and stay centered in their stride. Once the hitter feels like his timing is down, start using the whole field as the approach.
The next two dreaded reasons, anxiety and adrenaline can lead to a disease that baseball people recognize as "White Line Fever." This causes a hitter's swing in a game to not resemble anything they did in the cage. Anxiety is a normal feeling for any athlete competing in any sport. The butterflies in the stomach must be and can be controlled. First explain that the nervous feeling before a game or during an at bat is normal; even the big leaguers feel it. That feeling should be expected and just means that you are ready to compete and want to do well. But, this feeling can be unusual for young hitters if the butterflies come suddenly and are unexpected. Then, anxiety can lead to something that resembles more of a panic attack and take a hitter out of his comfort zone and out of his swing.
Adrenaline works the same way. It's the body's way of heightening the central nervous system. But when the blood starts pumping, the hitter's breathing becomes more rapid, and the tempo of everything the hitter does is increased. While adrenaline is usually good an any other sport, as a hitter it can ruin tempo, speeding the hitter up and making him jump at the baseball.
Once in a game, getting ready for an at bat, there are a few more ways to control the "Two A's." First, have the at bat before you have the at bat. (That wasn't a typo) This starts when you get in the hole or on deck. Concentrate on the pitcher, his timing, and release point. Then, as a hitter try to get your timing set on his and visualize the pitch coming to you as you swing. See the contact point and the ball leaving the bat, hitting it where its pitched. You will have several chances to do this before its your turn to hit. Next, control your breathing on deck and during your at bat by taking deep breaths before you step in the box. This will temporarily slow the heart rate and breathing so adrenaline doesn't take you out of your comfort zone. Third, you'd be surprised how many big league guys talk to themselves on deck or at the plate by just giving themselves little reminders. These reminders keep the hitter focused and helps control anxiety by giving them something to concentrate on. These need to be VERY simple reminders like, "See the ball" or "Slow and Smooth", and not a dissertation on mechanics. Finally, all the work in the off-season has prepared you for this moment! Have fun with it! The people who should be nervous are the one's who haven't put in all the time to get ready. The game is the test. If you've done the homework, then you are prepared and will do well.
These three factors are likely reasons for why youth hitters can get off to a poor start. Once a hitter starts slowly, they tend to pressure themselves more, and do worse. Techniques to control the "Two A's" and thinking the opposite field gap early in the year until timing is set, is a good way to ensure that your preparation gets you off to a good start!
Hitters tend to be out in front of the pitcher in their first games of the year for three reasons. First is the distance of the mound being longer than what they trained with in BP. The last two I classify as the "Two A's": Anxiety and Adrenaline. Here is how to combat all three.
First, the mound distance being greater than most batting cage and BP distances makes it seem like the ball is being pitched from second base. This causes hitters to jump out on their front foot while the ball seemingly never gets to home plate. My advice for this in the first few games is to think about driving the ball to the opposite field gap. Although for most hitters, the general approach is to use the middle of the field, gap to gap, I tell hitters in their first few games, think the opposite field gap to let the ball travel deeper in the zone, combating the tendency to jump out in front early in the season. Now, the hitter may not hit the ball the other way. It is just a mind set to let them see the ball longer and stay centered in their stride. Once the hitter feels like his timing is down, start using the whole field as the approach.
The next two dreaded reasons, anxiety and adrenaline can lead to a disease that baseball people recognize as "White Line Fever." This causes a hitter's swing in a game to not resemble anything they did in the cage. Anxiety is a normal feeling for any athlete competing in any sport. The butterflies in the stomach must be and can be controlled. First explain that the nervous feeling before a game or during an at bat is normal; even the big leaguers feel it. That feeling should be expected and just means that you are ready to compete and want to do well. But, this feeling can be unusual for young hitters if the butterflies come suddenly and are unexpected. Then, anxiety can lead to something that resembles more of a panic attack and take a hitter out of his comfort zone and out of his swing.
Adrenaline works the same way. It's the body's way of heightening the central nervous system. But when the blood starts pumping, the hitter's breathing becomes more rapid, and the tempo of everything the hitter does is increased. While adrenaline is usually good an any other sport, as a hitter it can ruin tempo, speeding the hitter up and making him jump at the baseball.
Once in a game, getting ready for an at bat, there are a few more ways to control the "Two A's." First, have the at bat before you have the at bat. (That wasn't a typo) This starts when you get in the hole or on deck. Concentrate on the pitcher, his timing, and release point. Then, as a hitter try to get your timing set on his and visualize the pitch coming to you as you swing. See the contact point and the ball leaving the bat, hitting it where its pitched. You will have several chances to do this before its your turn to hit. Next, control your breathing on deck and during your at bat by taking deep breaths before you step in the box. This will temporarily slow the heart rate and breathing so adrenaline doesn't take you out of your comfort zone. Third, you'd be surprised how many big league guys talk to themselves on deck or at the plate by just giving themselves little reminders. These reminders keep the hitter focused and helps control anxiety by giving them something to concentrate on. These need to be VERY simple reminders like, "See the ball" or "Slow and Smooth", and not a dissertation on mechanics. Finally, all the work in the off-season has prepared you for this moment! Have fun with it! The people who should be nervous are the one's who haven't put in all the time to get ready. The game is the test. If you've done the homework, then you are prepared and will do well.
These three factors are likely reasons for why youth hitters can get off to a poor start. Once a hitter starts slowly, they tend to pressure themselves more, and do worse. Techniques to control the "Two A's" and thinking the opposite field gap early in the year until timing is set, is a good way to ensure that your preparation gets you off to a good start!
Tuesday, April 14, 2009
**DISCLAIMER** RESULTS NOT TYPICAL!!
I get phone calls periodically from former students of mine who are in college or high school kids out of the Chicago area that are struggling. By listening to their symptoms and knowing their swings, I can give them idea of what I picture happening in their swings. Thursday, I received a call from a Springfield, IL high school student of mine, who felt "jumpy, like he was rushing at the ball . . . and couldn't stay back." I explained to him a few things about rhythm and tempo and gave him a tempo drill to do. The drill was difficult to explain without showing him, because he had never done the drill I was speaking of. He said he understood, thanked me, and ended the conversation.
Late Saturday night the phone rang again. I was out to dinner so I didn't answer it, but after the listening to the message, I knew I needed to return the call. When we spoke again, my student explained to me that he felt really good after doing the drill, had a good BP session, then proceeded to have a career day - which included 3 triples! We laughed about that because he doesn't run well at all. I reassured him that hard work always pays off in baseball, and he thanked me again, which was fine. But I told him I had very little to do with him having a great day. Sometimes when I find when my students making these phone calls during times where they are searching for their swing, hearing me reassure them about finding their swing again just makes them relax and feel good about themselves. There is uncertainty in any hitting slump, and just giving the hitters simple answers over the phone, may be the only thing they need to get their minds right again, thereby ridding the feeling of being "lost." So I do not for a moment think that I had anything physically to do with my student having a career day. I do think that I made him relax by telling him to get back to a few basics that made him feel confident about himself. Which is why I titled this post "RESULTS NOT TYPICAL!"
Late Saturday night the phone rang again. I was out to dinner so I didn't answer it, but after the listening to the message, I knew I needed to return the call. When we spoke again, my student explained to me that he felt really good after doing the drill, had a good BP session, then proceeded to have a career day - which included 3 triples! We laughed about that because he doesn't run well at all. I reassured him that hard work always pays off in baseball, and he thanked me again, which was fine. But I told him I had very little to do with him having a great day. Sometimes when I find when my students making these phone calls during times where they are searching for their swing, hearing me reassure them about finding their swing again just makes them relax and feel good about themselves. There is uncertainty in any hitting slump, and just giving the hitters simple answers over the phone, may be the only thing they need to get their minds right again, thereby ridding the feeling of being "lost." So I do not for a moment think that I had anything physically to do with my student having a career day. I do think that I made him relax by telling him to get back to a few basics that made him feel confident about himself. Which is why I titled this post "RESULTS NOT TYPICAL!"
Thursday, April 9, 2009
Public Service Announcement! Must Read!
This may be my most valuable post every year. Athletes spend countless hours training and doing drills in the off-season to get their swings "right." The routines that build the swings usually start with a series of tee drills, then feeling any mechanical adjustments in a front flip setting. Finally, closer to the season we begin working on the timing phase of the swing with live drills. The problem: Once the season starts, players think, "OK, so I've worked hard to get my swing right. Now let's go out and put it to use." The hardest thing about building a good swing, is keeping it good. Players need to stay in their routine, refreshing mechanics all through the season. Swings break down slowly as hitters neglect mechanics work. Then, a slump slips in, it's panic time, and hitter's try to start all over again. This misery and mental anguish can be avoided by just following a minature version of the hitter's off season hitting plan, and doing it daily or every other day.
Think of it this way, MLB games come on TV at 7pm. As viewers we see them playing the game only. What kids don't realize is that these players get to the park at 2pm and once they step in the cage, the first thing they do is T work. Next, they do some front flips. Then, they will move back slightly in the cage to get some short over hand toss. Fourth, they go on the field for BP. Finally, it's game time! This is a daily routine, 162 games a year.
Players, you want to have a good season? Take your off season plan, pick out the drills that help your sticking points in the swing, and find a way to do it daily. This may mean being creative and setting up a T in your garage. You'll thank yourself later for doing it!
Think of it this way, MLB games come on TV at 7pm. As viewers we see them playing the game only. What kids don't realize is that these players get to the park at 2pm and once they step in the cage, the first thing they do is T work. Next, they do some front flips. Then, they will move back slightly in the cage to get some short over hand toss. Fourth, they go on the field for BP. Finally, it's game time! This is a daily routine, 162 games a year.
Players, you want to have a good season? Take your off season plan, pick out the drills that help your sticking points in the swing, and find a way to do it daily. This may mean being creative and setting up a T in your garage. You'll thank yourself later for doing it!
Sunday, April 5, 2009
Skype lesson a success
The Skype lesson turned out to be really cool. I set up in my living room with a tee and a bat. The Skype call came in from Missouri and he was set up in a cage with a webcam and a mic. The picture was clear, and we started the lesson just like I was in the cage with him. Evaluating his swing from the ground,up, I immediately saw he was the victim of an early stride. The stride foot would get down prematurely, stopping body momentum altogether, then he would hit from a dead standstill, limiting swing production. We talked about timing and when to start on the pitcher. Then I gave him a tee drill, where the timing of the negative move and stride is based on a pitcher out in front of the tee at normal mound distance. The pitcher goes through dry mechanics behind a screen, then hitter goes through his negative move and stride based off what he sees. The negative move will occur around toe touch of the pitcher. The hitter's stride will happen around release of the ball. This immediately made a world of difference to the hitter and we worked that same timing off soft toss and live. He messaged me the next day on how much better he felt. We are set up to work again in a few weeks to check his progress. It's amazing for somebody my age, who was into college already before I knew what the internet was, to be able to do something like this with someone who is hundreds of miles away.
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