MENTAL PREPARATION FOR ATHLETES
Posted on August 16, 2010 by Pierre Training Systems
Every athlete has experienced jitters before a big competition. These bouts of mental anxiety sabotage hard training efforts, causing them to lose to a competitor. How do Olympians, who’ll soon be participating in the most nerve-wrecking, anticipated, and important events of their lives, maintain their calm and focus, despite it all?
Successful athletes focus on mental training in addition to rigorous physical training.
For these athletes, mental preparation can be just as important as physical training
There’s no reason for there mental game to be the Achilles heel! They have the power and authority to control that. These tools are some of the elements the athletes use to help remove psychological barriers that can get in the way of peak performance and give them control over there own performance.
Visualization/Imagery
Imagery can help you compete more effectively by regulating anxiety; it can increase motivation by helping athletes to envision their ultimate goal in the sport and it can maintain abilities during an injury. The basic technique behind visualization involves thinking about an event, movement, or competition in your head, using all the senses to construct as realistic a scenario as possible
Breathing/Relaxation
Focused breathing, used widely as a relaxation technique in meditation and yoga, can also be used specifically for sports-related performance anxieties and nervousness. The focus on deep breathing can help an athlete become grounded in the body, rather than in the head.
Effective Self-Talk/Affirmations
Positive self-talk is crucial, during competition or practice, when performance becomes much less a physical challenge and much more a mental one. Using positive affirmations, such as “I’m strong, I’m ready, I can handle this,” or “you can do this, you’re almost there,” can help you stay focused and confident. Another effective use of self-talk is being able to refocus after a mistake or let down, one of the hallmarks of a successful athlete. Saying things like “let it go, let it go, refocus,” rather than “that was a terrible shot, idiot!” can go a long way toward succeeding on the next point. Sport psychologists recommend doing these affirmations and refocusing techniques in practice so they become second nature during competition.
Goal Setting
Realistic goal setting is another psychological tool used to increase motivation, confidence, and strengthen training. However, goal setting, when ineffective, can have the exact opposite outcome. Set specific, observable, and measurable goals as opposed to vague ones.
Slowly but surely athletes, teams, coaches and managers are not only saying that they feel sports is mental, but they are doing something about it.
They are hiring Sport Psychology professionals, reading books, and devoting time to mental training. But just like athletic training, mental training takes practice, patience, and quality time. The mind-body connection is a very powerful one.
FASTBALL FACT AND FICTION
Every pitcher wants to throw harder. Professional scouts and/or college recruiters will tell you that 90mph is a magical number when they’re looking for fastball talent.
Here at the National Pitching Association we performed a scientific study to better understand what contributes to the velocity of a fastball. These findings may just challenge the way you think of fastball velocity, and help young hurlers master their fastball potential.
What is Velocity?
There are three ways to look at the velocity of a pitch.
- Real velocity or the actual MPH read on a radar gun.
- Perceived velocity or the way a pitched baseball is read by a hitter because of real velocity and deception.
- Effective velocity or how a previous pitchs speed and location affects a hitter’s read on the next pitchs speed and location.
Obviously, since we wanted to determine what generates velocity in a delivery, we had to come up with valid and defendable testing protocols. We chose to isolate and measure the contribution of hip/shoulder rotation to real velocity by quantifying pitch speed from our NPA two-knee drill position, which has the pitcher down on both knees facing the target at approximately a 45-degree angle. Putting a pitcher on two knees allows us to:
- Minimize and/or eliminate any directional weight shift.
- Isolate and measure the impact of hip/shoulder separation and rotation for correlation with maximum ball velocity on each throw.
Where Pitchers Get Their Momentum
Once we quantified a pitcher’s maximum velocity on his knees we moved him to a mound. Pitchers move farther and faster directionally, when they stride down a hill. By charting his maximum velocity pitching on the mound and comparing the maximum velocities generated in each test we could calculate the percentage that rotation and the percentage that direction contributed to his maximum real velocity.
Our biggest surprise came with the revelation that the larger percentage of total velocity comes from a pitcher’s rotational momentum (hips and shoulders) and not his directional momentum (legs)!
Lets take a look at how the different body parts work in the pitching delivery and what the study showed about their contribution to the velocity of the ball.
Importance of Legs
Legs are the foundation through which kinetic energy is initiated–the mechanism by which the total body mass is delivered down the mound. This is achieved through what we call weight transfer. This weight transfer turns potential energy into kinetic energy and helps determine the efficiency of both the timing and force thus affecting the amount of energy getting through the body to the baseball. Proper weight transfer sets up the efficient interaction and timing of rotational and directional momentum.
Ball velocity is optimized when:
- Posture is maintained.
- The back leg stabilizes while the back knee flexes, firms up and loads (isometrically) during front leg lift.
- There is an aggressive first forward movement with butt and center of gravity leading head/spine into front foot contact.
- During this one second of weight transfer, a pitchers lift leg should stay off the ground as long as possible to create a longer stride.
- Head/spine stay on a natural line into a natural landing (foot strike) position.
- Landing leg stabilizes, landing knee flexes, firms up and loads (isometrically) to translate kinetic energy up through body and out onto baseball at release point.
The Role of the Hips and Shoulders
Our research has indicated 80 percent of ball velocity is generated by rotational momentum when:
- Hips and shoulders separate between 40- 60-degrees around an upright spine.
- Hips and shoulders maintain their angle of separation as long as strength and flexibility will allow while total body tracks forward into landing foot.
- Throwing shoulder/glove shoulder delay rotation until hips have slowed/stopped their rotation.
- Scapular loading is allowed to be an unconscious accommodation that helps the throwing shoulder to stabilize and compensate for the weight of the throwing arm/ baseball as they change direction and snap from external rotation into release point.
What the Spine/Torso Do
Our research has indicated 20 percent of ball velocity is generated by directional momentum when:
- Total body tracks head and spine on line in the exact direction created by shifting weight from posting foot to landing foot.
- Low back/spine hyperextend to keep torso upright and stacked as shoulders square up and track into a flexed and firm front leg.
- Glove swivels and stabilizes over front foot as throwing arm lays back in external rotation.
- Low back/spine goes into flexion just before throwing forearm snaps straight into release point.
Again, the spine/torso (squat thrusts) of a golfer swinging a club does the same thing as the spine/torso (stack and track) of a pitcher throwing a baseball.
With the availability of the velocity study data comes the obvious question: Can we become more mechanically efficient so we can make the most of our genetic potential to throw the ball faster? The answer is, clearly, yes!
ATTACK STRENGTH AND SPEED PROGRAM
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HOW TO THROW A FOUR SEAM FASTBALL
Provided by Dan Keller Lifeletics • For Active.com
At the Lifeletics Summer Academies, most of my coaching time is spent in throwing or pitching stations. I’ve found that a surprising amount of young players do not understand how to properly grip the baseball.
Which Grip Do You Use?
There are two basic baseball grips, the 4-seam grip and the 2-seam grip. While pitchers use both of these grips for their fastballs, position players most commonly use the four-seam grip.
Normally, the four-seam grip moves less than the two-seam, and therefore has slightly more velocity. It is the easiest grip for an athlete to control, with the best chance for consistent accuracy.
Following is a full description of the proper four-seam grip to teach young baseball players.
Understanding the Four-Seam Grip
The four-seam fastball grip is formed using the index and middle fingers, the thumb and the inside of the bent ring finger. Gripped across two of the wide seams (“the horseshoe” or “the smile”), the pads of the index and middle finger rest on top of the stitches, approximately a half-inch apart.
Placement of the Thumb
The thumb is tucked below the ball, resting on or near a bottom seam, and the ring finger and pinkie are curled on the side of the ball.
As the size of a pitcher’s hand increases, there should be enough space between the palm and the baseball to move a finger in and out of the space (between the thumb and the index finger).
Four-seam rotation should have all four seams rotating directly away from the target (backspin).
Keeping the Thumb Off the Side
The proper four-seam grip has the thumb directly below the baseball, forming a triangle between the two fingers above the ball. This allows the ball to evenly roll off of the index and middle fingers upon release. Young athletes tend to leave their thumbs up on the side of the baseball, closer to their index finger.
Typically, this is a habit learned when their hands were not big enough to comfortably keep the thumb underneath. Encourage athletes to keep the thumb underneath the baseball so that the hand and arm rotate correctly.
Making Accurate Throws
Accuracy is a direct result of knowing and understanding one’s own movement tendencies on the flight of a thrown baseball. These tendencies are caused by different arm angles and release points. Gripping the ball correctly and consistently can accelerate an athlete’s ability to develop accuracy.
For example, an athlete like Nomar Garciaparra used to throw from a very low arm slot. Nearing a sidearm throw, Garciaparra’s ball flight had considerable movement from left to right (as well as top to bottom).
A four-seam grip will help to maintain a consistent pattern of movement, while the repetitions using that grip will eventually result in an athlete that understands his movement tendencies and therefore can aggressively throw with accuracy.
This article was an excerpt from Lifeletics Instructional Manual, “Coaching the Beginning Pitcher.” Head over to the Lifeletics website to purchase your copy.
PITCHING: DON’T DRAG THAT LEG!
During my 8 year old pitching group, one of the athletes asked me why do they have to release their back leg after they push off. The answer is pretty simple. POWER. Learning simple moves like releasing your back leg is something that young pitchers need to develop at a young age. Like their arm slot, releasing their leg (although simple) is something that is hard to break the older they get. This is why you need to release the leg:
Have you ever tried walking around like a zombie, dragging your back leg? Try it. Get up and try running or even walking while dragging that leg. Its impossible to to get any speed and it will slow you down. Its the same thing with pitching. If you keep that back leg planted your wont be able to push off with any force. To be able to keep that back leg planted means that at some point during your delivery, you had to slow down your throw in order to keep it planted to the rubber. You wont be able to get any type of power in your pitch.
Solutions: One of the best ways to break a young pitcher of this, is to have him work on how far he strides. If they make their stride to home plate farther, they will naturally want to release that back leg. Their stride home should typically be a 6 inches to a 1 ft shorter than how tall they are. Its easier to keep that back leg planted if you take a really short stride.
8 YEAR OLD PITCHING GROUP
One of the things I have discovered over the years of working with pitchers of all ages, is that it is best to start from the end of the delivery and work your way backwards. The reason for this is simple…..how you finish is the most important part of the whole process of pitching. All the other stuff in a pitching windup will make more sense to the pitcher once they know how it ends. How an arm is brought from the back to the front is the hardest thing to change in a high school kids delivery. It has already been engrained in the pitchers muscle memory, so to change it takes months to fix.
That is why age 8 is the best time for an athlete to start learning how to pitch. They are still figuring out how to control their body, so what better time to teach them the basics of pitching. Its like learning a second language. They always start them young. Same thing with pitching. In the video we are working at the ending. I have the kids keep their legs apart and work on bringing their arm forward. Its a very simple drill but is very, very powerful.
MUST DO EXERCISES FOR BASEBALL
By Jon Doyle
As the saying goes, “Championships are won in the offseason.” Now is the time to develop the athleticism, strength, speed and power you need for next year’s baseball season. The great thing is you don’t need much equipment to build up your overall fitness in a relatively short period of time.
I’m going to list my top three “must-do” exercises and then two additional exercises each for two separate age groups (8-10 & 11-14). Of course, the 11-14 age group can do the additional exercises for 8-10 group. Nothing is ever too basic.
Certainly you are welcome to do additional exercises. But if you do these exercises, and these exercises only, you’ll be way ahead of the competition come next season:
Must-do Exercises
Push-up Hold: Simply hold the pushup at the top position (arms extended) for 30 seconds. Try to increase by 5 second each workout. As this gets easier, start bending the elbows and hold there. As you go stronger, you’ll be able to hold at the bottom of the push-up position. Focus: Upper Body & Core strength
Medicine Ball Squat Jump: Holding a 2-6 pound medicine ball with both hands at chest, squat down and then, when you are at bottom position jump as high as you can, extending your arms overhead in the process. Land softly and repeat. Focus: Lower Body & Core dynamic strength & power
Medicine Ball Slam: Holding a NON-Bouncing 2-4 pound medicine with both hands, simply slam the ball as hard as you can in the ground just in front of your feet. Focus: Dynamic core strength & power
Ages 8-10
Here’s where we just want to focus on body awareness, control and general movement ability. Strength, speed and power will come along, assuming we take care of the basics. The medicine ball is the absolute best tool to accomplish this for the 8-10 year old group. DO NOT try and use a medicine ball that is too heavy. A 2-4 pounder will be enough. Contrary to popular belief, a med ball that’s too heavy will not increase strength, it will hinder development and create bad habits. The key is teaching the body how to move.
Medicine Ball Chest Pass: basic chest pass; feet shoulder width apart. Explosively toss ball straight ahead by pushing off chest. Focus: Upper Body & Core strength & power
Two-Hand Swing: with opposite hip facing target holding ball with both hands, swing backwards, twisting and looking behind you — then transfer weight and carry ball through throwing ball . Focus: Rotational strength & range of motion
Ages 11-14
Here’s where we can focus a little more on raw strength, while still increasing athleticism.
Pull-up: And oldie, but a goodie. Start with hand shoulder width apart and palms facing towards the body. Extend the arms all the way and pull the body up so the chin goes above the bar. Repeat for as many as you can. If you cannot do a pull-up, start by just doing the negative, lowering your body slowly. Do not be discouraged. At that age I could not do a pull-up. Now I can do hundreds. Focus: Upper Body Strength Bulgarian Squat; in a wide split lunge and place top of back foot on box (roughly 12 — 18 in height). Shin of lead leg should be perpendicular to ground when in deep Squat position thus emphasizing glute and hams. Squat down till rear knee in near contact to ground and repeat. Focus: Unilateral leg strength & power.
The ball is in your court. Follow the above and you’ll be shocking teammates, coaches and opponents alike with your athletic ability & strength!
Jon Doyle MA, CSCS is considered the world’s foremost authority on baseball training. His training techniques have been used by over 300 MLB players, 28 MLB teams, 400 NCAA programs and tens of thousands of High School and youth players to gain a significant advantage of their competition. His website, www.BaseballTrainingSecrets.com , is the most visited site of its kind in the world. He is currently offering a FREE subscription to his “Baseball Training Newsletter.”
GOOD ACTIONS INFIELD CAMP 2011
After a very successful camp last year, 2SP is proud to bring back Del Young for this years Good Actions Infield Camp. There are limited spots available so register quickly.
SHOULD LITTLE LEAGUE PITCHERS THROW CURVES?
Other than the fact that teaching little kids to throw curve balls can destroy their arms, this article points out another great reason on why coaches should wait to teach their players the all mighty curve ball:
By Matt Daily
While things obviously change over time, much still remains the same with Little League Baseball. I was speaking earlier today with another coaching colleague, and the topic of the Little League World Series came up in our conversation. We collectively noted the abundant presence of the curveball in Little League.
In several of the games that I have seen on television the past few years, a great deal of pitchers have relied on the curveball as their second pitch–often struggling to throw the pitch consistently as a strike. At the collegiate level, the change up, when thrown correctly, is much more devastating to hitters then a curveball. Why so?
Baseball Hitter Techniques
As a hitter, visually, we seek to pick up the spin or trajectory of the baseball as soon as possible. As players become more advanced, the velocity of the baseball changes, thus making the reaction time to the hitting the baseball significantly different. Coupled with having less reaction time to hit a baseball, pitchers in college are more advanced in their ability to throw multiple pitches for strikes. So how are hitters able to become successful despite these disadvantages?
As college coaches, we teach our hitters pitch- recognition. Skilled hitters are frequently able to differentiate between a fastball, slider, breaking ball, change up, etc. The change-up is difficult to hit simply because it is difficult to recognize. If thrown correctly, it should mimic the same arm motion and arm speed as a fastball.
Curveballs and Their Effectiveness
The hitter often is not able to tell the difference between a fastball and a change up because both pitches typically share the same path to the hitting zone. The curveball, on the other hand, often will change its trajectory in a dramatic fashion. If a hitter can recognize the pitch early from its release point from the pitcher, he often is able to adjust accordingly.
Yet, athletes and coaches alike love to teach the breaking ball at an early age, even though it may not be the most effective pitch to throw. The wear on a young pitcher’s arm is more drastic when throwing breaking balls then when throwing change ups.
Hopefully this trend changes in the future.