Softball Training Tips – This is What Really Counts

It’s the Time Between Lessons That Really Counts

 

As most of you who have been around for a while know, I am a private instructor in addition to being a team coach and administrator of the Discuss Fastpitch Forum. It’s something I love doing — I must, because for most of the off-season I’m doing it nearly every day of the week for hours at a time. As such, I’m certainly an advocate of taking lessons for various skills — particularly hitting and pitching. A good instructor can really help shorten the learning process, and keep players from making a lot of dead-end decisions regarding technique. Yet I always have one thing I stress to every new student and her parents: It’s not the time you spend with me that’s important. It’s really the time you spend between visits to me that makes the difference. Sure, I wish I could offer some miracle cure to players — a simple laying on of the hands, so to speak, that would instantly convey the skills they want to acquire. But honestly, if I could do that I’d be charging $1,000 per lesson, maybe more. And there would be a line a mile long to get a little of that “healing action.”

That’s not the way it works, though. Instead, learning skills in softball hitting takes time and effort. Lots of both. But I find that when players put in the time on their own, their overall progress is much faster than those who show up once a week not having touched a ball or bat since the previous week’s lesson. The same, of course, applies to who your instructor is. Just because you’re going to so-and-so, the famous ex-player or well-known coach doesn’t automatically mean you’re going to get your money’s worth out of it. If you don’t put in the work, it really doesn’t matter who you go to. Because I have yet to find anyone who offers the miracle cure. Kids, in case you’re wondering, the answer is yes. We instructors can usually tell if you’ve been working during the week. Those who do tend to pick up where they left off. Those who don’t tend to have to take a couple of steps back each lesson before starting to creep forward again. We’re always delighted to see a student who has actually worked at getting better too.

If the only work you put in is during lessons, the odds are you’re wasting your time, the instructor’s time, and your parents’ money. The real learning happens when you apply the lessons you’ve learned on your own — trying things, thinking them through and making each instruction a part of your “natural” way of doing things. The more you work on your own, the faster you’ll get better. It’s like one of those math graphs. You have time on one axis, and improvement on the other. The more time you put in, the faster you’ll improve. The less time you put in, the more time it will take to achieve the same level of competence. So go to your lessons, and absorb all you can under the watchful, helpful eye of your instructor. But just remember that going to lessons isn’t enough. It’s the work you put in between those lessons that will really deliver the value.

Anyway, that’s the way I see it.

 

Softball Success Tips: Do the Hardest Thing

If softball success was easy, everyone would be an all-star, but it’s not and, while everyone may get a trophy nowadays, not everyone is an all-star. What’s that thing they say about success? Oh yeah, the only place success comes before work is in the dictionary. Therefore, in order to achieve softball success, you must be willing to do what others are not. You must be willing to put in the work, not just when you feel like it, but all the time, day in and day out. The “secret” to success for most people is actually not some secret formula or mysterious strategy.  It rarely has anything to do with the latest trend or training at the best facilities.  In fact the “secret” most successful people know is pretty boring and UN-glamorous.  In order to achieve “great” things, you must do the work and possess the willingness to do the hardest thing.

What hardest thing? You know, the thing you don’t particularly like doing.  The thing you would gladly skip if no one made you do it.  The thing you practically can’t stand even though you know it’s good for you and you know doing it will improve your softball performance. You must be willing to do that thing. So many players and coaches say they want to be successful, win big games, accumulate amazing stats, and win the biggest prize…and yet they are unwilling to do the work it takes to get to that level.  They often put off the hard stuff or dog the tough training.  They pass up the opportunity to train harder, focus better, increase intensity, or put in more time than their competition.  They might sustain full blown commitment and effort for a short period of time, but grow weary of the discipline and dedication required as the season drags on.

Are you one of them? Think about it.  Do you say you want big things, but train just like everyone else?  Are you really giving all you can?  Or do you hold back and avoiding areas you don’t like or areas that push you outside your comfort zone?  Are there things you skim over or do half-heartedly?  Are there things you could do better, faster, longer, harder, or more focused than you do now? If you really want to reach your full potential and achieve more than anyone thought you could, do the hard thing(s) and do it with your best effort and highest level of enthusiasm! You can start small.  Make a change in just one area and let your actions compound from there.  It can start with something as simple as…

• Baserunning
• Training to hit pitches you don’t like, rather than just your favorite one
• Setting up practice stations to help your team be more efficient in training
• Helping with team equipment
• Eating healthier so you can train and perform better (Don’t skip breakfast! Cut back on junk food)
• Planning practice if you’re a coach (stop flying by the seat of your pants hoping answers will come to you)
• Do conditioning: push-ups, sprints, core work or other “tough” exercises/workouts
• Working as hard on effectively throwing your least favorite pitch as you do your most favorite pitch
• Going to sleep at a decent hour (get off facebook)

I know, I know.  It doesn’t sound like a lot of fun, but sometimes less “fun” now means more fun when it counts the most.

Before you decide this probably won’t work, I want you to think about this one question…

If you did this, if you made the conscious effort to do the work, to do the hardest thing (not just the easy fun stuff)…

What’s the worst thing that could happen?

Please comment below and let me know… I would really appreciate it.

 

Softball Training – Are You Still Using Static Stretching for Warm-Ups?

You see it everywhere. It’s been done for years thinking it was good for them. It’s still being thought by many to be what the thing to do despite all of evidence pointing to the contrary. Softball is an “old-school” sport. It’s a very conservative sport. Things change slowly unlike other sports like track and field. There are “old belief” that holds no matter what. What am I talking about? STRETCHING!!! Yes, stretching.

Using Static Stretching to Warm-Up! There is a belief that by that doing static stretching exercises (a stretch where you hold a position without moving for a given amount of time) prior to doing sport or exercise helps prevent injuries. The rationale is that by increasing the range of motion around a joint, there is less chance of injuries. NOT TRUE! We now know that it is not the case. Serious studies have clearly shown that performing static stretching doesn’t prevent injuries. Did you read that? Static stretching performed prior to physical activities DOESN’T prevent injuries. Even worse, some studies have also shown that it could be detrimental to the performance of speed-power athletes.

Softball players are speed-power athletes because all of the actions in our sport have to be done quickly and explosively. Did you read that too? Stretching potentially decreases performance on the field!! READ IT AGAIN. The reason is that in order to generate speed and power,  our nervous system needs to be “turned on”. The problem is that static stretching does exactly the opposite: it turns off the nervous system! Studies have shown that athletes performing static stretching are losing power for up to an hour afterwards. Again – you lose power for up to an hour after stretching.

DO YOU want to bat or pitch with less power???

This is really bad news for any softball player! We need all of the power we can get to perform on the field! Now, I am not saying you should not warm-up or that static stretching is bad. Warm-up is essential to prevent injuries and to prepare the body to perform while static stretching is an excellent mean of increasing flexibility. My point is that we have to reconsider how we warm-up and when we use static stretching. Static stretching is not a good way to warm-up. Moreover, the idea that increased range of motion helps prevent injuries is still a valid one. However, we need to increase the range of motion without turning off the nervous system.

The three main goals of a general warm-up are:  (a) warm-up the whole body gradually, (b) increase the range of motion around the major joints, and (c) turn on the nervous system. Most sports conditioning experts now agree that a good warm-up should mostly be dynamic in nature – NOT sitting around in a circle and stretching passively! That means that it should be comprised of movements that allow us to reach all three goals.

Typically,  a good general warm-up will consist of some sort  of activity that brings the body temperature up (i.e. jogging)  followed by exercises that will challenge the nervous system  and also increase the range of motion around the major joints. These exercises are often described as “dynamic flexibility exercises”, “mobility exercises” or “movement preparation exercises”. Static stretching is still a great way to improve flexibility  and promote recovery. The purpose of a warm-up is NOT to increase flexibility but  to prevent injuries and prepare the body to perform optimally. As a result, the best time to use static stretching is right after a game or a training session during a cool-down period. At that time, muscles are more compliant to flexibility training (they are warmed) and the body needs recovery.

So, don’t make the big mistake of using static stretching as the core of your general warm-up – do dynamic warm-up instead. Be smart and learn how to properly do a warm-up that will truly optimize your performance while keeping you away from injuries! So please, STOP being “old school” using methods that DON’T WORK and get into the 21st century with “cutting-edge” methods.

 

Softball Training – Shoulder Injuries in Softball

I received the following email from one of our subscribers:

“Marc, Quick question please: Have you noticed an excess number of shoulder injuries and shoulder surgeries? I was in OKC to watch the WCWS (4th year attending) and talked with another coach from Mississippi that told me he sees the same thing. An awful lot of players with shoulder injuries. If so, what do you attribute to this? 50+ weeks a year work and overuse?? Improper stretching along with improper throwing mechanics? One thing is for sure, this needs to be addressed at a national level and coaches need to be educated to ensure our young female athletes are not damaging their shoulders and requiring surgery as an expected part of playing softball! I did like the note ref Jaeger’s Long Toss, Arm Circles and J Bands warm-ups before throwing. I’ll have to get quite a few coaches to tell me they are already using this type warm-up before throwing, as I’m sure my coaches will be reluctant to change unless it’s well known in the community.

“Jim” Here is my answer: Yes, there is an increase in the number of shoulder injuries in our sport.

It is due to many factors:

1) Uni-dimensional athlete

The modern day softball player isn’t an athlete anymore; she is just a good softball player. By that I mean that nowadays, kids specializes in one sport (softball) too early and don’t participate in other sports. This results in poor overall athletic development, muscular imbalances and overuse of certain muscles (throwing) because of repetitive use.

2) Improper throwing mechanics

We don’t spend enough time reinforcing proper throwing mechanics and many kids end up overcompensating with other muscles which create problems over time.

3) Improper conditioning

Lack of stability, flexibility, and strength in certain muscles will cause problems and lead to overuse injuries. The shoulder is an especially complex and fragile joint.

4) Improper warm-up

A simple small tear one time because of a poor or rushed warm-up is enough to lead to a major should overuse injury that will last months and even longer. The warm-up is absolutely crucial.

5) Overuse

If you do too much softball without ever giving your body a break, eventually it will break down.

So, what do you need to do to prevent shoulder injuries?

1) Ensure proper overall athletic development
2) Give your break a rest
3) Always warm-up thoroughly, especially the shoulder
4) Fix and optimize throwing mechanics
5) Use shoulder injury prevention exercises
6) Pay attention to any sign or symptoms of shoulder
injuries and seek medical attention early
7) Never ever play through shoulder pain

Looking after your shoulder is one of the most important things you can do to ensure a long career in this sport.

Softball Tips – Give them a Rest

The latest issue of Fast pitch Delivery, the official newspaper of the NFCA, contains an article that covers a position statement from the National Athletic Trainers’ Association (NATA) regarding the increase in injuries in youth sports. Essentially, they attribute it to the face that it seems athletes these days never get a break. They are pretty much required to play their sport — in this case fast pitch softball — year ’round. As has been mentioned on the Discuss Fast pitch Forum before, the NATA focuses particularly on over-use and repetitive use injuries. Running and throwing are called out particularly — both overhand and pitching for the latter. It is a fact that in our society we place a high premium on winning. As a result, more and more teams seem to go non-stop. The end of one season blends into the beginning of the next. In fact, in the battle for players some teams are now holding their tryouts before Nationals are completed. That’s just wrong on so many levels.

While adults like to win, and often pin their self-worth on leading their 12 year old daughters’ teams to victory in whatever tournament they’re in that weekend, it does begin to take a toll on the players. It is critically important for players to be able to rest and recover after a long season — both physically and mentally. Yet that rest and recovery time often takes a back seat to the need to get ready for next year. It’s tough not to do it, too. You know everyone else is, and you’re afraid they’re gaining an edge by doing it. So you drag your team out to the field and get going right away. Then when arm or leg trouble starts up it becomes an even bigger problem. Interestingly, the NATA had a suggestion for overcoming these repetitive/overuse injuries that many club coaches in particular won’t like. They recommended that athletes play a second sport that uses different muscles and skills than their primary sport. So for softball players, something with more running and little throwing (such as soccer) would be a good choice. Or gymnastics, which relies on strength and balance.

I say the coaches won’t like it because the NATA recommendation implies that while the athlete is in the second sport she not participates in the primary one. Give those softball muscles, and brain cells, a break. Sure, it’s tough to imagine, and the fear of losing ground to the competition is always a factor. Yet you may not be losing ground following this advice; you may ultimately be gaining it instead. After all, if your players come back refreshed and alert the odds are they’ll perform better than those who are burned out before the season even gets under way.

If you do follow the NATA’s recommendation they also have one other suggestion. When you do pick up again, ease into it. Don’t just rush right into extensive throwing drills, or even excessive conditioning. Build up to it slowly and you’ll avoid injury. Seems like common sense to me, but I’ve certainly heard enough horror stories about overly eager coaches over-doing things to the detriment of their ball clubs. The desire to win, and put the best possible team on the field, is a strong one. But the wrong approach, no matter how well-intentioned, can actually work against both you and your athletes.

Give them a break and encourage them to explore other athletic and academic opportunities. You just may find that, as in so many cases, absence makes the heart grow fonder – and your players come back more ready than ever to go at the new season wholeheartedly. Anyway, that’s the way I see it.
Please share your thoughts by leaving a comment.

Softball Tips – Watch and Learn

Softball fanatics love evaluating what those at high levels of play are doing. We may even watch the mechanics of some of the top players in Major League Baseball. As fanatics, we love to study those mechanics and try to learn from them in order to help our players, or our own children (male and female) become the best they can be. There is a danger in all of this, however. Namely an inability to keep what you see in context. While the mechanics of some of these great hitters make a good model and a good goal, it’s important to be realistic in your expectations. Because like it or not, there is a huge difference between a 28 year old MLB player and a 12 year old girl.

Let’s start with the obvious: a grown man is much stronger than a young girl. Not just in the upper body, but in every aspect. Take the strongest 12 year old girl you’ve ever seen and put her in a cage match with a 28 year old male professional athlete, and the girl is going to lose. Badly. So expecting a 12 year old girl to have the exact same swing mechanics, including the explosiveness, of a 28 year old MLB player is not very realistic.

Another obvious difference is age. The 28 year old MLB player has most likely been swinging a bat for longer than the 12 year old girl has been alive. In fact, he was probably reasonably accomplished by the time she was born. And he was four years older than she is now. With all that extra time to devote he SHOULD be better. Then there’s the access to training. Hopefully the 12 year old girl has a knowledgeable hitting coach who is helping her on her journey to becoming a feared hitter. The MLB player also has a hitting coach, and probably one with a pretty good track record of developing high-level players on a consistent basis.

In addition, the MLB player has access to millions of dollars’ worth of equipment, facilities, video programs, and recordings of his at-bats against every pitcher in the league, a really nice weight training facility with its own strength and conditioning coach, and so on. If she’s lucky, the 12 year old girl’s coach or parent records her swing now and then and reviews it on his/her laptop. Maybe she has a few game swings available on video, and a membership to the local health club. If she’s really serious she may be working with a trainer or following one of Marc’s workouts, but it’s not quite the same.

Finally, there’s a really good chance that our 28 year old MLB player has superior DNA to that 12 year old girl — which is the reason he is playing major league baseball in the first place. Some people are simply more athletic than others, just like some people are taller than others. That doesn’t necessarily guarantee success, but it’s certainly a nice head start. Coupled with everything else it’s a huge advantage for the MLB player over the local 12 year old softball player.

Don’t get me wrong — it’s good to look at the model swings, pitchers, etc. to see what the best in the world do. That is how we learn, and it’s a great way to point our own players/children down the right path. But you can also get too caught up in it, expecting more than a young player is capable of producing. Keep in mind that kids are still developing all throughout their teen years. Their bodies, change, their minds change, everything about them changes. So it’s important to keep what you see and what you want them to do in perspective.

It’s also important to remember that even the best mechanics don’t guarantee success. As I’ve said before, there are no style points in softball. You don’t lose a base on a home run for having an ugly swing, and having a great technical swing doesn’t automatically mean you’ll hit the ball. Still, the closer you can get to ideal (without getting in your own way mentally) the more likely you are to experience success.

So yes, look at those models on the Discuss Fast pitch Forum, watch the World Series, DVR the WCWS or the Softball World Cup when it’s on and learn all that you can. But keep in mind there are other factors going on and you’ll keep from driving yourself — and your players/kids — crazy.
Anyway, that’s the way I see it.
I’m eager to hear your comments…

Have Softball Drills Training Without Any Cost!

A lot of softball players are undergoing an intensive softball drills training for them to take master of their skills. However, some cannot continue the softball drills training program or the practice because of expensive requirement that a player needs to maintain, and that is having a coach that will guide you throughout your training.

If you are truly a determined – player and does not have enough penny in the pocket, then you should not be worried by not having anyone to guide you because you can practice softball drills together with your friends without paying anyone to help you out. Yes, there are softball drills practices for free that you can count on for your skills’ improvement and they are as follows:

Walk in drill for softball pitching – the A lot of softball players are undergoing an intensive softball drills training for them to take master of their skills. However, some cannot continue the softball drills training program or the practice because of expensive requirement that a player needs to maintain, and that is having a coach that will guide you throughout your training.

• purpose is to build up and toughen the lower part of your body and to improve your endurance or staying power – You must position at least sixty feet far from your associate with the soft ball in a verdant area. You start to walk and take jus about three steps before you take a step keen on your pitching action. Then, once you are in your position, try to toss or throw the ball to your associate. The ball must be able to get to your associate in the space using your legs and the lower part of the body so that you could have a very nice lift up to the ball.
• Worker – Assistant softball drill – you and your associate must position thirty feet away from each other. The assistant turns over the balls whichever face position of the worker, who is fielding the balls and toss it back. Worker must do his job awaiting a positive quantity of time to be over and done or finished and then do take turns.
• Softball drill for softball catchers – stolen bases. – it includes an enthused and moved batter in the batter’s position or box and the assistant or helper tosses underhand to the softball catcher and the assistant or the helper must be at 2nd or 3rd base. The softball catcher is already filled in cog or gear and accepts the ball that has been pitched and must toss to the 2nd or to the 3ed base. – This softball drill will let the softball catcher to toss or throw to 2nd and or to 3rd base, while imitating stolen bases efforts.
• Softball drill for softball hitting – line-drive cord is a free softball drill where in you will practice and train on how to stay your hands up and prevent from looping.
• Softball drill for softball base running – this is to let you train labeling or tagging at 3rd on give up flies with the outfielders tossing home or into a base – give up or sacrifice fly with runners.

These are few of the many free and effective softball drills training that you can apply to improve more your skills without spending any amount of penny from your pocket.

Softball Conditioning – Taking a Few Weeks Off

In terms of softball conditioning, take a few weeks off at the end of a season. It’s important to give your body a couple of weeks off at the end of the season. If you don’t, you’ll pay the price later. This transition period is also the best time to heal any nagging injuries.

Softball Conditioning Tips – Nutrition

It is important to keep in mind that for softball conditioning, you should eat 5-6 times a day. Eating often throughout the day increases your metabolism, helps build more strength and power, and increases the flow of energy throughout the day. Elite athletes eat small meals throughout the day. The key is not to overeat but to eat smaller meals more often.