Posts
Friday was another insane day, with a 5:30 wake-up to workout (when pressed for time, always better to work out at home than not at all), class from 8 to 4, and an evening full of lessons. When I do an in-home workout, I usually either do a pilates video or make up my own high-intensity stuff and mix it in with some ab work and PT. Class was very interesting and focused more on nutrition and goal-setting than anatomy. During class, I have decided that I will absolutely, undoubtedly do a seminar at my facility on healthy eating. There is just too much that the general public does not know about eating well, and everyone needs guidance. I can't think of any other industry where so much conflicting information has arisen over the past twenty years. I see why people are frustrated when trying to eat well and I want to help. It has been consuming my thoughts since Friday.
I had lessons all day on Saturday. This time of year definitely requires me to use all my skills as a psychology minor and certified hypnotist. My girls are so wonderful and some are stuck in some pretty difficult situations. As pitchers, we often need to learn to make the best of these situations, and try to thrive in the dark, so to speak. Despite our challenges, we are exceeding expectations and Friday's Newsday looked like a tribute to my girls! I brought it to class, and it was the certainly the topic of discussion for a while. How could you not love such a fascinating sport and a fascinating mechanical motion?
Sunday I pitched, really working on a strong left side and the whip action of the arm. I pitched with my leg brace on and felt a little more comfortable exploding with that. I think that I am still a little cautious without it, so it won't hurt to get a little extra support for that posterior tibial tendon. I worked on rise and curve, which were both explosive and feeling really strong. I am starting to finally feel comfortable pitching again and am not sore at all today. I did a leg/ab workout right after pitching, and I am still feeling great today (though a bit tired). In class on Friday, we discussed how it takes the body about six weeks to adapt to new physical challenges. I am hovering around the six week mark. For those of you out there who think you can prepare for a season in three weeks after doing nothing all winter, you are going to get your butt kicked.
Today I did cardio, abs, chest and back. I do find that a light workout the day after throwing can really help ease the soreness (though today no soreness anyway, hooray!). It is really important to get a good night's sleep to promote muscle recovery and also to eat very well. More to come on the topic of what sort of food powers you best. I am really looking forward to putting a seminar together. I have been writing it since Friday in my "spare time" (like if I am waiting in line somewhere, ha ha).
Monday, March 29, 2010
Thursday, March 25, 2010
Meatball Practice
Since Monday, I have been lifting upper body. On Tuesday I did chest and back (love doing antagonistic muscle groups!) and on Wednesday I did biceps, triceps, and shoulders. I tried some new shoulder exercises and stretches that I learned in class on Friday. Learning new things always does motivate me to work both harder and smarter. Complacency is the enemy of progress and I really feel that education helps to fight complacence. It does feel good to lift again after doing mostly cardio last week. I did Yoga for an hour and a half today in addition to walking the dogs. Yoga might be my favorite exercise of all time (when it is difficult enough - tough postures and flowing movements). I definitely credit it with helping me to pitch so well during my last season. Aside from being good exercise, it works on focus and composure: two things that pitchers really need.
Another thing that pitchers need is really good quality practice. This is often tough to come by during the season, which is why we hope to do the bulk of our mechanical work and speed work in the off season. In-season work is hopefully reserved for minor adjustments. Throwing to live batters is both an integral part of preparing for the season and a means to adjust different breaking pitches throughout the season in a controlled environment. However, there is a right way to do this and a wrong way to do this. I have been appalled to hear that many coaches will ask pitchers to just "slow it down" and "lob it over the plate," so that batters can get some good swings in. Are you insane?!!!! You would never ask batters to take a horrible, loopy, disgusting swings just to make pitchers feel better. If batters aren't ready to be facing a pitcher who can throw some heat and some spin, then they should still be doing tee work and machine work. There is no better way to royally screw up a pitching motion that a girl has devoted her entire off season to perfecting then to have her try to lob the ball. Any non pitcher on the team can lob the ball! Pitchers need to practice different spins and so forth just as much as batters need to practice their swings. If you don't want your pitcher throwing meatballs in games, stop having her throw meatballs in practice.
Another thing that pitchers need is really good quality practice. This is often tough to come by during the season, which is why we hope to do the bulk of our mechanical work and speed work in the off season. In-season work is hopefully reserved for minor adjustments. Throwing to live batters is both an integral part of preparing for the season and a means to adjust different breaking pitches throughout the season in a controlled environment. However, there is a right way to do this and a wrong way to do this. I have been appalled to hear that many coaches will ask pitchers to just "slow it down" and "lob it over the plate," so that batters can get some good swings in. Are you insane?!!!! You would never ask batters to take a horrible, loopy, disgusting swings just to make pitchers feel better. If batters aren't ready to be facing a pitcher who can throw some heat and some spin, then they should still be doing tee work and machine work. There is no better way to royally screw up a pitching motion that a girl has devoted her entire off season to perfecting then to have her try to lob the ball. Any non pitcher on the team can lob the ball! Pitchers need to practice different spins and so forth just as much as batters need to practice their swings. If you don't want your pitcher throwing meatballs in games, stop having her throw meatballs in practice.
Monday, March 22, 2010
Learning is always fun!
What an incredible, but busy week last week! I did a little more lifting last week than I have been doing. For some reason, with all the pitching, I just don't feel like lifting as much, even though I know it is important. I threw today for a little over an hour working a ton on form, drop and curve. I had so much to think about after Friday (Muscle Mastery Class), that I really wanted to explore the "personalities" (as Dr. Barnathan says) of different muscles as they work together in the pitch. I therefore did a lot of filming today as well. I tried a few adjustments, modified, and then filmed again. It is almost like watching a different pitcher.
So Friday was exceptionally busy, as you may have gathered. I was up at 5:30 so that I could workout and have breakfast before class began. My brain was on overdrive listening to all the different ways in which the muscles in the upper body work optimally. I then, of course, had to take every bit of information I learned and apply it to pitching. Here are some important tidbits:
-The shoulderblade has more muscles attached to it than ANYTHING other than the pelvis. This is incredible when you think about it. This is why it is absolutely integral to ensure that your shoulderblade has a free and healthy range of motion. If you can hug yourself pretty easily, your shoulderblades are relatively healthy.
-Building speed has a lot to do with being able to release the rhomboids at the end of the pitch, as opposed to tightening the pecs. This will help the "whip action" of the arm. You should stretch your rhomboids regularly to help with this motion (I willl show you at your next lesson).
-I learned a ton of new stretches for the upper body (so important for this time of year).
-We know that locking out the elbow is a TERRIBLE habit, but I learned what exactly happens when you continually lock (maybe you don't want to know - just trust me, don't lock your elbow).
-The best workout for your forearms isn't actually with weights (surprise!). You will actually get an excellent workout by squeezing rubber balls, moving your fingers on all different planes of motion, and squeezing sand. You also want to avoid stretching the forearm by pulling. Rather, a light twisting motion is best.
Much of the other information I learned is visual, so ask about it during your next lesson. Needless to say, I ran to my facility after the class and pitched. I applied as many of the principals as I possibly could and then worked on it more in depth today. Fascinating stuff! Saturday was crazy with lessons, and Sunday I ran four miles, and then walked for about two hours on the beach (a little tired today). The beach did give me an opportunity to test out "playing in the sand" to work the forearm. It certainly feels different, and I could see where it would be very effective when done frequently.
So Friday was exceptionally busy, as you may have gathered. I was up at 5:30 so that I could workout and have breakfast before class began. My brain was on overdrive listening to all the different ways in which the muscles in the upper body work optimally. I then, of course, had to take every bit of information I learned and apply it to pitching. Here are some important tidbits:
-The shoulderblade has more muscles attached to it than ANYTHING other than the pelvis. This is incredible when you think about it. This is why it is absolutely integral to ensure that your shoulderblade has a free and healthy range of motion. If you can hug yourself pretty easily, your shoulderblades are relatively healthy.
-Building speed has a lot to do with being able to release the rhomboids at the end of the pitch, as opposed to tightening the pecs. This will help the "whip action" of the arm. You should stretch your rhomboids regularly to help with this motion (I willl show you at your next lesson).
-I learned a ton of new stretches for the upper body (so important for this time of year).
-We know that locking out the elbow is a TERRIBLE habit, but I learned what exactly happens when you continually lock (maybe you don't want to know - just trust me, don't lock your elbow).
-The best workout for your forearms isn't actually with weights (surprise!). You will actually get an excellent workout by squeezing rubber balls, moving your fingers on all different planes of motion, and squeezing sand. You also want to avoid stretching the forearm by pulling. Rather, a light twisting motion is best.
Much of the other information I learned is visual, so ask about it during your next lesson. Needless to say, I ran to my facility after the class and pitched. I applied as many of the principals as I possibly could and then worked on it more in depth today. Fascinating stuff! Saturday was crazy with lessons, and Sunday I ran four miles, and then walked for about two hours on the beach (a little tired today). The beach did give me an opportunity to test out "playing in the sand" to work the forearm. It certainly feels different, and I could see where it would be very effective when done frequently.
Wednesday, March 17, 2010
Lots of excitement
In practice yesterday, I focused primarily on rise, change-up and inside curve. I did do some power drills but spent more time focusing on the front leg: it seems to be improving somewhat, but it can use more work and attention. A strong front leg helps the throwing side to accelerate at the end of the pitch and create a nice whip. Right now, I think that I am slowly slightly at the end and this can certainly improve. I am very happy to report that, after throwing for about an hour yesterday, I am actually not sore at all! I was able to do a leg workout today without feeling completely overworked. This speaks for the body's wonderful ability to adapt to new movements over a few weeks. This is also why weight training regimens should be reevaluated and changed frequently: our bodies adapt to the work loads we present, rendering the routine it adapted to less effective (in the training world, we call this "General Adaptation Syndrome"). It is also why it is important to allow ample time to build up pitch counts leading up to the season: we don't want to feel sore and exhausted for those first few games of the season. We also want to make sure that our endurance is where it should be.
Apart from making good progress in my little preseason experiment this week, I was fortunate enough to have the opportunity to do a presentation on pitching for Sayville Little League. They were gracious and very attentive hosts, so we were able to cover a lot of information and dispel a lot of misconceptions. I am always so excited to do this type of work. I hope that, over the next few years, I will get to do more seminars and lectures about pitching and college recruiting. I love informing parents and coaches about all of the different elements involved in successful pitching mechanics and successful college careers. Creating a dialogue with different coaches and parents is so wonderful. At the presentation last night, we established precedents for what girls in Little League should be working on and accomplishing. We also reviewed the most important mechanics for young girls. Fortunately, the topic of pitch counts did arise, and I think that there is finally some awareness out there about the strain that the windmill pitching motion puts on the arm. We will certainly know even more about this topic over the coming months, as the Lenox Hill study progresses (keep checking back here for updates!). Varsity games and scrimmages are also beginning to get underway, so I will keep you all posted about the wonderful and interesting details in the coming weeks. I am also looking forward to seeing some of the articles that I have written for local baseball/softball magazines (The Sandlot and Baseball Player Magazine), since new issues of both periodicals should be out in the coming weeks. Check my facility for the new issues!
Apart from making good progress in my little preseason experiment this week, I was fortunate enough to have the opportunity to do a presentation on pitching for Sayville Little League. They were gracious and very attentive hosts, so we were able to cover a lot of information and dispel a lot of misconceptions. I am always so excited to do this type of work. I hope that, over the next few years, I will get to do more seminars and lectures about pitching and college recruiting. I love informing parents and coaches about all of the different elements involved in successful pitching mechanics and successful college careers. Creating a dialogue with different coaches and parents is so wonderful. At the presentation last night, we established precedents for what girls in Little League should be working on and accomplishing. We also reviewed the most important mechanics for young girls. Fortunately, the topic of pitch counts did arise, and I think that there is finally some awareness out there about the strain that the windmill pitching motion puts on the arm. We will certainly know even more about this topic over the coming months, as the Lenox Hill study progresses (keep checking back here for updates!). Varsity games and scrimmages are also beginning to get underway, so I will keep you all posted about the wonderful and interesting details in the coming weeks. I am also looking forward to seeing some of the articles that I have written for local baseball/softball magazines (The Sandlot and Baseball Player Magazine), since new issues of both periodicals should be out in the coming weeks. Check my facility for the new issues!
Monday, March 15, 2010
Finding balance
Okay, so during this time of year, I am literally dreaming about softball. We are all so excited to get the season underway. I also have several star pitchers returning to the mound (some for their last varsity season before college!). Finally, the muscle fatigue study with Lenox Hill will be beginning again as games start. I will be throwing again tomorrow as long as I am feeling better, but in the interim, I have done some light cardio and have concentrated more on weight training. I have also started doing some exercises to help stabilize my rotator cuff, since this muscle group seems to be seeing more action since I started pitching again, and has become a little tender. For those of you who are doing weight training, remember that pitchers do not want to lift heavy during the season. You want to maintain good range of motion and flexibility.
As far as your pitching workouts during the season are concerned, try to take your schedule into account. If you are slated to pitch every game for your varsity season, get your pitch counts up in what remains of the preseason, and then rest at least a day or two before your games begin. Once games start, you should be filming little segments of games, so that you can make more mental adjustments (and hopefully only a few mechanical ones). This will save you lots of pitches during the week. You don't even have to throw every single spin when you practice outside of games. Sometimes, you might just want to snap or throw a select few pitches that need work. Make your practices very focused so that you are not overusing your arm and exposing it to injury. If you are not seeing much time on the mound this year, take some initiative, and schedule time to practice on your own. If your coach is not letting you throw in practice, calmly approach the subject and then schedule time to throw at home if conditions do not improve. This time of year is all about establishing balance. Find good symmetry in a schedule where there is enough rest to keep performance optimal, but not so much that it is detrimental to your skills. Remember, you have worked so hard in the off-season, where most of the tough training occurs.
As far as your pitching workouts during the season are concerned, try to take your schedule into account. If you are slated to pitch every game for your varsity season, get your pitch counts up in what remains of the preseason, and then rest at least a day or two before your games begin. Once games start, you should be filming little segments of games, so that you can make more mental adjustments (and hopefully only a few mechanical ones). This will save you lots of pitches during the week. You don't even have to throw every single spin when you practice outside of games. Sometimes, you might just want to snap or throw a select few pitches that need work. Make your practices very focused so that you are not overusing your arm and exposing it to injury. If you are not seeing much time on the mound this year, take some initiative, and schedule time to practice on your own. If your coach is not letting you throw in practice, calmly approach the subject and then schedule time to throw at home if conditions do not improve. This time of year is all about establishing balance. Find good symmetry in a schedule where there is enough rest to keep performance optimal, but not so much that it is detrimental to your skills. Remember, you have worked so hard in the off-season, where most of the tough training occurs.
Friday, March 12, 2010
Don't let anyone put you down!
Wednesday, March 10th: I ran four miles and then walked the dogs for another mile or so. Running outside feels amazing when the weather is so nice.
Thursday, March 11th: I walked the dogs and did an hour and a half of Vinyasa yoga. This type of yoga is such a great combination of strength, balance, concentration, and flexibility. It is perfect for a pitcher as it emphasizes all the traits that should be valuable to her.
Friday, March 12th: I am feeling a bit under the weather, but am slated to pitch today, so I am just going to adjust my pitching workout accordingly. Remember pitchers, when you are congested, it is much more difficult to maintain balance. Adjust your practice to accomodate. I walked the dogs to warm up, did PT exercises and core work before pitching (I usually like to do it after). I also threw with my left side first today and threw longer with my left side (about 25 minutes). I am starting to think that I should have been lefty to begin with, since my motion seems to feel more fluid on that side (though not nearly as powerful). After watching that appalling dip with my left leg on film Tuesday, I decided to focus primarily on that today. Run throw and run, throw and kick, step ups (very tough for me) and throw and jump comprised most of the workout. I also did lots of throwmax and a little curve. Great movement on that curve today, but a it was a bit wild. I spent a long time stretching and rolling my muscles at the end of my session and am currently icing.
Throwing presents many challenges. Some physical (mostly when you are feeling sick, sore, or not having a great day in general), but mostly mental. Varsity tryouts are coming to a close right now, and while many of you have done some amazing things (congratulations to my seventh and eighth graders who made JV and Varsity), others may be disappointed with where they ended up. Some of you may have worked hard enough throughout the year to deserve a varsity spot, but have lost your position to upperclassman. I think the best way to deal with these types of disappoints is to use it as fuel. What do I mean by that? Anything that someone says to you that makes you feel put down, upset or like you have wasted your efforts should be used to make you work harder towards achieving your goals. Pitchers in general have to have a very "thick skin." Girls who are easily upset or rattled tend not to last too long at the higher level. Does that mean you are not allowed to feel discouraged or sad? No, of course not. It is what you do with those emotions that will distinguish you from the quitters or from girls who are only moderately successful. Don't let others take your fire away from you! Some of the greatest athletes of our time were told they weren't good enough at some point or another (Micheal Jordan comes to mind). Right now, you should try to harness one thought or one idea that you can always return to when someone tells you that you are not good enough. Write it down, make it your pitching mantra, and pitch your heart out girls! Love the game and love your contribution to it, no matter what level you are playing at. If you passed this on to anyone who has ever struggled to succeed, you will probably find that it circulates the entire athletic community.
Thursday, March 11th: I walked the dogs and did an hour and a half of Vinyasa yoga. This type of yoga is such a great combination of strength, balance, concentration, and flexibility. It is perfect for a pitcher as it emphasizes all the traits that should be valuable to her.
Friday, March 12th: I am feeling a bit under the weather, but am slated to pitch today, so I am just going to adjust my pitching workout accordingly. Remember pitchers, when you are congested, it is much more difficult to maintain balance. Adjust your practice to accomodate. I walked the dogs to warm up, did PT exercises and core work before pitching (I usually like to do it after). I also threw with my left side first today and threw longer with my left side (about 25 minutes). I am starting to think that I should have been lefty to begin with, since my motion seems to feel more fluid on that side (though not nearly as powerful). After watching that appalling dip with my left leg on film Tuesday, I decided to focus primarily on that today. Run throw and run, throw and kick, step ups (very tough for me) and throw and jump comprised most of the workout. I also did lots of throwmax and a little curve. Great movement on that curve today, but a it was a bit wild. I spent a long time stretching and rolling my muscles at the end of my session and am currently icing.
Throwing presents many challenges. Some physical (mostly when you are feeling sick, sore, or not having a great day in general), but mostly mental. Varsity tryouts are coming to a close right now, and while many of you have done some amazing things (congratulations to my seventh and eighth graders who made JV and Varsity), others may be disappointed with where they ended up. Some of you may have worked hard enough throughout the year to deserve a varsity spot, but have lost your position to upperclassman. I think the best way to deal with these types of disappoints is to use it as fuel. What do I mean by that? Anything that someone says to you that makes you feel put down, upset or like you have wasted your efforts should be used to make you work harder towards achieving your goals. Pitchers in general have to have a very "thick skin." Girls who are easily upset or rattled tend not to last too long at the higher level. Does that mean you are not allowed to feel discouraged or sad? No, of course not. It is what you do with those emotions that will distinguish you from the quitters or from girls who are only moderately successful. Don't let others take your fire away from you! Some of the greatest athletes of our time were told they weren't good enough at some point or another (Micheal Jordan comes to mind). Right now, you should try to harness one thought or one idea that you can always return to when someone tells you that you are not good enough. Write it down, make it your pitching mantra, and pitch your heart out girls! Love the game and love your contribution to it, no matter what level you are playing at. If you passed this on to anyone who has ever struggled to succeed, you will probably find that it circulates the entire athletic community.
Tuesday, March 9, 2010
The beauty of video footage
Sunday, March 7th: I ran four miles outside! This is such a wonderful feeling after being indoors for a seemingly infinite amount of time. The weather has become beautiful just in time for varsity season. Running outside is definitely more challenging than running on a track indoors. The hills are a killer. I am often asked if running is good conditioning for pitching. To be honest, the best conditioning for pitching is, you guessed it, pitching! On the other hand, running does improve your heart rate and helps with overall conditioning. Think about how pitching is very unique in terms of conditioning, though. We do a movement that is incredibly explosive and incorporates nearly every muscle group in the body. Then we stop. Then we do it again. Then we stop. Then we will stop for a long time while our team is up to bat. This requires a unique type of endurance that is really difficult to duplicate with any other kind of training. That is why many pitchers struggle at the start of the season. They may have been pitching all winter, but typically they will throw for an hour (or less) straight during those indoor practice sessions. I think that pitching without breaks is much easier than that stopping and starting that is required in games. It is so much easier for me to develop a continuous rhythm when I just keep going.
Monday, March 8th: I did a lot of elliptical and a light lower body workout with some core work and PT exercises.
Tuesday, March 9th: Drill work, drill work, drill work! I can't remember the last time I did this much. To increase the speed of my upper body, I did some circle snap circle and some work with the throwmax (even now, I always like to ensure that the circle is straight and fluid). I also worked a lot on snap. To work on my legs I did some sprinter's start, throw and run, and throw and jump. I worked both screwball and change up. I hadn't thrown screwball in well over a year and was utterly surprised at how effective it was. Change up has been my favorite lately. It is so comfortable and feels very smooth. I would estimate that my speed is the same as last time, but I feel it will be a little better Friday because I had my dad film me today. Filming is probably one of the best assets of the technological age for pitching instruction. We can see everything, play it in slow motion, test out different angles, and generally get a great sense of what we are doing right and wrong. I have been focusing mostly on my slow back leg in drills, but was I surprised to see that left leg dip when we filmed! Ugh. This will require a lot of work, though I did try engaging my abs and quads a little more after I noticed. This did help. I recommend that all pitchers do some filming. If you film on a good day, always use that footage to refer back to if you are struggling. If you film on a bad day, try to get some different angles and determine what you are having the most difficultly with so as to use appropriate drills to adjust. How many of you are filming yourselves regularly? Something to consider.
Monday, March 8th: I did a lot of elliptical and a light lower body workout with some core work and PT exercises.
Tuesday, March 9th: Drill work, drill work, drill work! I can't remember the last time I did this much. To increase the speed of my upper body, I did some circle snap circle and some work with the throwmax (even now, I always like to ensure that the circle is straight and fluid). I also worked a lot on snap. To work on my legs I did some sprinter's start, throw and run, and throw and jump. I worked both screwball and change up. I hadn't thrown screwball in well over a year and was utterly surprised at how effective it was. Change up has been my favorite lately. It is so comfortable and feels very smooth. I would estimate that my speed is the same as last time, but I feel it will be a little better Friday because I had my dad film me today. Filming is probably one of the best assets of the technological age for pitching instruction. We can see everything, play it in slow motion, test out different angles, and generally get a great sense of what we are doing right and wrong. I have been focusing mostly on my slow back leg in drills, but was I surprised to see that left leg dip when we filmed! Ugh. This will require a lot of work, though I did try engaging my abs and quads a little more after I noticed. This did help. I recommend that all pitchers do some filming. If you film on a good day, always use that footage to refer back to if you are struggling. If you film on a bad day, try to get some different angles and determine what you are having the most difficultly with so as to use appropriate drills to adjust. How many of you are filming yourselves regularly? Something to consider.
Saturday, March 6, 2010
Progress!
March 4: Unfortunately, spin class did not work out on Thursday since there were not enough bikes. Instead, I decided that I would be utterly psychotic and do a workout that involved interval training and core work. It went something like this: leg lifts, two minutes intense cardio, spiderman pushups, intense cardio, assisted pullups, intense cardio, etc. etc. So, in essence, I did an upper body and core workout with bursts of cardio in between. I will admit I am loath to do this kind of a workout because it is utterly exhausting and it is hard to motivate oneself into the kind of frenzy it takes to complete that workout. Nevertheless, I finished and followed it up with some organic chocolate milk (good for muscle recovery). Though I finished successfully, I realized around seven o'clock (a few hours before my last lesson was over) that this kind of workout on a day with lots of lessons was a very, very bad idea. Deliriously tired would be a good way to describe the sensation I was feeling at the time. Astonishingly, I wasn't very sore Friday and pitched my heart out.
March 5: Friday I rolled out all my muscles prior to pitching to make sure that I was very loose. I did a ton of snap drills to make my range of motion really sharp. I worked really hard on leg drive and spent most of my full motion doing power work to great effect. I think I gained about two miles an hour with all that extra work. Not wanting to overdo it, I just did fastball, drop and curve. Spin pitches were actually a little more difficult with the extra speed, but I will adjust. I threw for about an hour total and finished by working lefty again. I am also finding that all of this extra pitching is making me a better instructor. It has been a long time since I had to work so hard to get speed and I am really empathizing with my wonderful athletes. Ice is a miracle worker. I iced both my right and my left arm and my soreness has been minimal.
Continuing on our warm-up discussion, it has been brought to my attention that some coaches feel it is best to avoid doing the most infamous progression in fastpitch: snaps, twelve o'clock (power position), circle, superman and then full motion. Many people ask my opinion on the matter. I think that snaps are an integral part of every warm-up since effectiveness is utterly contingent upon tight spin. To quote Hannah's dad: "it's all about the spin" (it really is!). As far as twelve o'clock is concerned, this is sometimes a very good positioning for beginners to get the sense of swinging the arm to create a "whip," but not always necessary for girls who are already comfortable doing this. I think that throwing from circle is also incredibly important. We need to create and reinforce that perfect circle, but we also need to warm up the arm appropriately. This is typically a good intermediary step before going to full motion. Superman can sometimes be good, depending on the needs of the individual athlete. That is pretty much the key to every good warm up and every good technique: one must take into account the unique needs of every athlete. If a girl has a crooked circle in one specific warm up position, but not under other circumstances, you can bet we will avoid that position like the plague. Some girls also take a little longer to warm up physiologically and that is fine. I have one girl who goes from directly from snaps into a slow full motion and then gets progressively faster. This can also work, but only if you have a very good awareness of how fast you are moving. You don't want to stay slow once you are warm and you don't want to be too explosive before your body is ready.
Finally, some of our athletes are up on Youtube. Check out the links!
March 5: Friday I rolled out all my muscles prior to pitching to make sure that I was very loose. I did a ton of snap drills to make my range of motion really sharp. I worked really hard on leg drive and spent most of my full motion doing power work to great effect. I think I gained about two miles an hour with all that extra work. Not wanting to overdo it, I just did fastball, drop and curve. Spin pitches were actually a little more difficult with the extra speed, but I will adjust. I threw for about an hour total and finished by working lefty again. I am also finding that all of this extra pitching is making me a better instructor. It has been a long time since I had to work so hard to get speed and I am really empathizing with my wonderful athletes. Ice is a miracle worker. I iced both my right and my left arm and my soreness has been minimal.
Continuing on our warm-up discussion, it has been brought to my attention that some coaches feel it is best to avoid doing the most infamous progression in fastpitch: snaps, twelve o'clock (power position), circle, superman and then full motion. Many people ask my opinion on the matter. I think that snaps are an integral part of every warm-up since effectiveness is utterly contingent upon tight spin. To quote Hannah's dad: "it's all about the spin" (it really is!). As far as twelve o'clock is concerned, this is sometimes a very good positioning for beginners to get the sense of swinging the arm to create a "whip," but not always necessary for girls who are already comfortable doing this. I think that throwing from circle is also incredibly important. We need to create and reinforce that perfect circle, but we also need to warm up the arm appropriately. This is typically a good intermediary step before going to full motion. Superman can sometimes be good, depending on the needs of the individual athlete. That is pretty much the key to every good warm up and every good technique: one must take into account the unique needs of every athlete. If a girl has a crooked circle in one specific warm up position, but not under other circumstances, you can bet we will avoid that position like the plague. Some girls also take a little longer to warm up physiologically and that is fine. I have one girl who goes from directly from snaps into a slow full motion and then gets progressively faster. This can also work, but only if you have a very good awareness of how fast you are moving. You don't want to stay slow once you are warm and you don't want to be too explosive before your body is ready.
Finally, some of our athletes are up on Youtube. Check out the links!
Wednesday, March 3, 2010
Warm-ups
Wednesday, March 3rd: Okay, I am not quite as sore as I thought I might be based on yesterday's discomfort. I did half an hour on the elliptical this morning followed by a leg workout, PT exercises, and lessons. The ligament by my ankle is a little sore however, so although I planned on pitching tomorrow, I am going to do a spin class and core work instead. I will pitch on Friday again and do some speed work and leg bands. I think that this line of discussion lends itself to reviewing warm-ups.
Most of us seem to have a good sense of how to warm-up. It is important to get the blood circulating and actually become physiologically warm before engaging in any strenuous physical activity. If you are sore, this could potentially take a bit longer than is typical, and keep that in mind. Most trainers currently agree that dynamic stretching is better leading up to the activity, and static stretching (where you are standing still) is better post activity. I do find that this works well for me. If you are sore, I would also recommend rolling the muscles (love the Tiger Tail!) prior to engaging in physical activity. Make sure that you know the different directions that the muscles flow in, so as to use the roller most effectively. Post pitching, it is sooooo important to ice your arm to reduce any swelling. Don't ice for more than twenty minutes! As many of you already know, the ice is rendered ineffective past that point, but I also managed to give myself frostbite after icing for too long and without enough barrier between me and the ice. That was one embarrassing trip to the doctor (doctor: "how did you get frostbite in the middle of July?" me: "Oooohh, that's what frostbite looks like").
These are general ideas for warm-ups, but what are your specific "rituals" before a game? What do you find works the best for you? Do you warm up in different positioning (snaps, power position, superman, etc.) or do you prefer starting the motion slower and then picking up pace? Why do you prefer this method over others?
Most of us seem to have a good sense of how to warm-up. It is important to get the blood circulating and actually become physiologically warm before engaging in any strenuous physical activity. If you are sore, this could potentially take a bit longer than is typical, and keep that in mind. Most trainers currently agree that dynamic stretching is better leading up to the activity, and static stretching (where you are standing still) is better post activity. I do find that this works well for me. If you are sore, I would also recommend rolling the muscles (love the Tiger Tail!) prior to engaging in physical activity. Make sure that you know the different directions that the muscles flow in, so as to use the roller most effectively. Post pitching, it is sooooo important to ice your arm to reduce any swelling. Don't ice for more than twenty minutes! As many of you already know, the ice is rendered ineffective past that point, but I also managed to give myself frostbite after icing for too long and without enough barrier between me and the ice. That was one embarrassing trip to the doctor (doctor: "how did you get frostbite in the middle of July?" me: "Oooohh, that's what frostbite looks like").
These are general ideas for warm-ups, but what are your specific "rituals" before a game? What do you find works the best for you? Do you warm up in different positioning (snaps, power position, superman, etc.) or do you prefer starting the motion slower and then picking up pace? Why do you prefer this method over others?
Tuesday, March 2, 2010
The Preseason Experiment
As many of you realize, the high school varsity season is upon us, and we are therefore taxing our limits trying to improve our spins, speed and skills in general.
But what about those of us who have been a little lazy?
That's right: every year I get at least a few athletes who decide that they are going to attempt to improve their game a week or two prior to varsity season. I also get a few girls every year who think that simply doing a lesson for a half hour once a week over the course of the winter will be enough to put them into good shape.
Right. That will work (is there a sarcasm font?).
So an unusual and opportune set of circumstances has arisen this year. Last year, I was discouraged to find that I had torn my posterior tibial tendon (near the ankle) and was advised not to pitch at all. Instead I decided to play tennis (story for a later time), as it is less taxing to that area. I am now healed and currently in the unique position of not having thrown more than a few times full speed over the course of the last year.
Enter my idea for "The Preseason Experiment."
As many of you may know, I am extremely passionate about making sure that we, as athletes, are minimizing our risks of injury as much as possible. I am currently involved in a muscle fatigue study with Lenox Hill Hospital to further our understanding of this subject.
But I would like to do something a little less official.
I have been doing some throwing as if I was an athlete who is trying to prepare for the season "last minute."
Keep in mind that I am a personal trainer and in very good physical condition. Though I have not been pitching in the last year, I have been doing weight training, running, swimming, yoga, spinning and keeping a very well-balanced, healthy diet. The following will be a record of just how difficult and long it takes (even for someone who has the knowledge, experience, and conditioning) to get into good "preseason shape."
Thursday, February 25th: I threw for about forty five minutes. About five to ten minutes was done throwing lefty. I am doing some lefty throwing for symmetry and also to get a better proprioceptive response. I didn't try to throw hard, but my spins were mostly working nicely (except for rise, very stubborn). I worked on fastball, change-up, rise, curve and inside curve. I followed my workout with some stretching and physical therapy exercises then had lessons for six hours.
Friday, February 26th: Just a little over an hour of pilates and yoga today. I am definitely sore, but not dying. I did all of my PT exercises and spent lots of time stretching then had lessons for five hours.
Saturday, February 27th: I took the day off from training and just focused on my lessons.
Sunday, February 28th: I ran two miles, did the elliptical, and then did a light upper body workout (low weight - twenty reps). I am still a little sore from pitching (remarkably), but I feel like it is getting better. I did all my PT and stretching, etc.
Monday, March 1st: This is the first day that I am not sore from pitching Thursday, but have a really busy day and will throw tomorrow. Today is pilates, yoga, PT, core work and walking the dogs followed by about seven hours of lessons.
Tuesday, March 2nd: Today is the first day that I tried to throw hard. I threw for about an hour righty and then a little lefty. I did lots of drill work to focus on exploding off the mound (for someone who has such long legs, I tend to stink at that initial explosion). I also did some throwing and running. Even though I am trying to throw harder today, my speed sucks. I am guessing mid-fifties (which I guess isn't too bad for not throwing for a year). My spins are working wonderfully, though. Today I worked on rise, drop, inside curve and change-up. I did stretching and PT after pitching followed by about seven hours of lessons. It is a little after midnight as I am writing this, and I am already REALLY sore. I think I will have trouble walking up the stairs tomorrow as I was really try to use my legs today. Even as I am typing, my forearm hurts. For those of you having lessons tomorrow, my throwbacks do not promise to be good.
Keep me posted on your preseason workouts: what is working for you? What are you finding difficult?
But what about those of us who have been a little lazy?
That's right: every year I get at least a few athletes who decide that they are going to attempt to improve their game a week or two prior to varsity season. I also get a few girls every year who think that simply doing a lesson for a half hour once a week over the course of the winter will be enough to put them into good shape.
Right. That will work (is there a sarcasm font?).
So an unusual and opportune set of circumstances has arisen this year. Last year, I was discouraged to find that I had torn my posterior tibial tendon (near the ankle) and was advised not to pitch at all. Instead I decided to play tennis (story for a later time), as it is less taxing to that area. I am now healed and currently in the unique position of not having thrown more than a few times full speed over the course of the last year.
Enter my idea for "The Preseason Experiment."
As many of you may know, I am extremely passionate about making sure that we, as athletes, are minimizing our risks of injury as much as possible. I am currently involved in a muscle fatigue study with Lenox Hill Hospital to further our understanding of this subject.
But I would like to do something a little less official.
I have been doing some throwing as if I was an athlete who is trying to prepare for the season "last minute."
Keep in mind that I am a personal trainer and in very good physical condition. Though I have not been pitching in the last year, I have been doing weight training, running, swimming, yoga, spinning and keeping a very well-balanced, healthy diet. The following will be a record of just how difficult and long it takes (even for someone who has the knowledge, experience, and conditioning) to get into good "preseason shape."
Thursday, February 25th: I threw for about forty five minutes. About five to ten minutes was done throwing lefty. I am doing some lefty throwing for symmetry and also to get a better proprioceptive response. I didn't try to throw hard, but my spins were mostly working nicely (except for rise, very stubborn). I worked on fastball, change-up, rise, curve and inside curve. I followed my workout with some stretching and physical therapy exercises then had lessons for six hours.
Friday, February 26th: Just a little over an hour of pilates and yoga today. I am definitely sore, but not dying. I did all of my PT exercises and spent lots of time stretching then had lessons for five hours.
Saturday, February 27th: I took the day off from training and just focused on my lessons.
Sunday, February 28th: I ran two miles, did the elliptical, and then did a light upper body workout (low weight - twenty reps). I am still a little sore from pitching (remarkably), but I feel like it is getting better. I did all my PT and stretching, etc.
Monday, March 1st: This is the first day that I am not sore from pitching Thursday, but have a really busy day and will throw tomorrow. Today is pilates, yoga, PT, core work and walking the dogs followed by about seven hours of lessons.
Tuesday, March 2nd: Today is the first day that I tried to throw hard. I threw for about an hour righty and then a little lefty. I did lots of drill work to focus on exploding off the mound (for someone who has such long legs, I tend to stink at that initial explosion). I also did some throwing and running. Even though I am trying to throw harder today, my speed sucks. I am guessing mid-fifties (which I guess isn't too bad for not throwing for a year). My spins are working wonderfully, though. Today I worked on rise, drop, inside curve and change-up. I did stretching and PT after pitching followed by about seven hours of lessons. It is a little after midnight as I am writing this, and I am already REALLY sore. I think I will have trouble walking up the stairs tomorrow as I was really try to use my legs today. Even as I am typing, my forearm hurts. For those of you having lessons tomorrow, my throwbacks do not promise to be good.
Keep me posted on your preseason workouts: what is working for you? What are you finding difficult?
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