How Baseball Pitchers Should Approach The Start Of The Season

What to Expect in the Preseason

Most of you will show up to tryouts and realize very quickly that they are tremendously physically demanding, in most cases, as a coach want to find out quickly who has worked hard in the off-season (hopefully, you!) and who deserves a spot on his roster (hopefully, also you!).  You’ve already taken care of the performance aspect of this challenge with your hard work this past fall/winter – and now it’s time to continue that work while integrating more sprint work over these final few weeks to prepare you for what’s ahead. 

However, what you need to be aware of is that research has shown that preseason practice injury rates are more than three times higher than those of the in-season and post-season period.  If this research had been done on spring sports in New England, though, I suspect that those rates would be even higher.  After all, it is still 20°F and snowing in Massachusetts less than a month before the season is set to start!

To that end, you need to make sure that you always warm up sufficiently – or else you’re at a bigger risk of hamstrings, groins, or hip flexor strains.  Our athletes include a wide variety of dynamic flexibility drills prior to moving on to some light jogs, high-knees, butt-kicks, side shuffles, cariocas, and skips prior to “opening it up” with sprinting.  These warm-ups should be continued all season.

I highly recommend that you dress in layers and not remove your sweats until you have already broken a sweat.  It’s also a great idea to wear some compression shorts underneath your regular shorts/sweats.

Sprint Mechanics

On your sprint mechanics, remember to focus on landing with your foot under your body.  Don’t “paw” the ground and try to “pull” yourself along; this is where many hamstrings issues arise.  Trust in the strength that you’ve built and focus on putting force into the ground to propel you along on the balls of the feet, avoiding heel-striking. 

Guys who overstride tend to pull hamstrings more often.  Simply moving the point of ground contact forward a few inches increases ground reaction forces from four-times body weight to six-times body weight.  Intentionally overstriding will make you slower and more likely to get injured; warming-up sufficiently and trusting in your athletic ability will keep you moving quickly and safely.

On your acceleration work, remember “head down to the mound.”  Keep the chin tucked as you accelerate; you shouldn’t be looking up.  That big forward lean gets shin angles in the right place, and helps generate momentum to get you moving faster. 

Remember that the faster your arms move, the faster your legs will move.  Hip pocket to eye socket with that arm action!

Over the Next Few Weeks

Our athletes will be doing a lot of sprint work on the turf at Cressey Performance over the next few weeks; it will be a combination of starts (10-15 yd) and upright sprinting at 70-90% of maximum speed (along with some sprint mechanics drills in warm-ups).  Ideally, you should be sprinting 2-3 times per week – but don’t get in the habit of thinking that you need to do a ton of aerobic work or treat these sessions as interval training.  Your goal should be complete recovery between sets, as you want to optimize sprint mechanics.

Again, this is not the time to go crazy and run all out!!!  Save that for when you’re stealing bases with healthy hamstrings and hip flexors in April!

Nutrition

Pre-season nutrition can be summed up in three words – or, one word three times:

Calories!  Calories!  Calories!

Most guys really undereat during the preseason period and wind up dropping a lot of weight – both muscle and fat.  We can lose the fat with all this added sprinting without losing the muscle by keeping quality food intake up.  If you find that your weight is dropping quickly, make sure you get the food intake up.

Treat your baseball training sessions just like you do your training sessions in the off-season.  Recognize that you need quality protein and carbohydrates during/after each session, with plenty of water.  Biotest Surge is a good option for its convenience, especially with higher-workload tryouts/practices.  Chocolate milk works well, and you can never go wrong with fruit/yogurt or fruit/cottage cheese combinations.

In-Season Training

In the professional ranks, position players often lift four times per week.  In college, it’s 2-3 sessions/week.   There’s a reason for this trend; in-season training is important!

Maximal strength is the foundation upon which power improvements occur.  Keeping strength up is important for maintaining the peak power you need for throwing, sprinting, hitting, diving, you name it.  Resistance training enhances strength, obviously – and it also has endocrine, immunity, injury prevention, and bone density benefits as well.

If you are a middle school, freshman, or junior varsity player, your #1 goal should be long-term development.  To that end, physically, you should treat the in-season as if it’s the off-season.  In other words, keep training as much as your schedule will allow!  Obviously, things get busy between practices, games, and schoolwork (and school always comes first), but just realize that this isn’t a time when you should be concerned with modifying workouts because you don’t want to sore for games or practices.  I know it sounds hard to appreciate now, but you’ll thank me years from now!

Varsity guys can get away with slightly fewer sessions if they’re more experienced athletes – but you still need to shoot for about two sessions a week.

Position players can jump in whenever schedule allows.  Pitchers should aim to lift the day after starts, whenever possible, as well as another session (generally around the same time that they throw bullpens).  I am NOT a fan of distance running between starts – or even running foul poles – but that is a rant for another day.  Suffice it to say that I think these efforts would be much better devoted to other training avenues. 

In-season, frequency, not duration, is the name of the game.  You don’t have to be in the gym for hours and hour; just stick to the “meat and potatoes” exercises and you’ll easily maintain – and possibly even build on – the gains you made this off-season. And, you’ll stay healthy.  You would be amazed at what 20 minutes 2-3 times per week after practice or a game will do.

Going in to the off-season, I’m sure a lot of you had goals of throwing 90mph, hitting 15 homeruns, or stealing 25 bases.  However, while you’ll certainly achieve a lot of success on these statistical measures, the statistic with which you should be most concerned is the games-missed statistic.  At Cressey Performance, our goal is to have every Cressey Performance athlete healthy enough to play every game this season.  Many of you have put all the hard work in this off-season to make this a reality initially, but it is going to take a continued dedicated effort in-season with your warm-ups, flexibility drills, strength training, and nutrition to sustain what you’ve built for the long haul.

Good luck this season!

Eric Cressey is the owner of Cressey Performance, which has two Boston-area locations in Hudson and Framingham, MA.  Specializing in baseball training and corrective exercise, Cressey is a highly sought-after coach for healthy and injured athletes alike from youth sports to the professional and Olympic ranks. Behind Eric’s expertise, Cressey Performance has rapidly established itself as a go-to high-performance facility among Boston athletes – and those that come from across the country and abroad to experience CP’s cutting-edge methods.  www.CresseyPerformance.com

What's A Good Pre-Game Pitching Routine?

Here's one:

1. About 2 hour ahead pregame mental focus session.
2. Run and/or jump rope until a good sweat is built up 45 min pregame time.
3. Stretch.
4. Full set of arm circles.
5. Tubing with additional stretching.
6. Long toss out to not quite near max with out pull down.
7. 15-25 minutes prior to game bull pen session to get pitch feel.
8. 5-10 minute go over pitches and pitch selection with pitching coach and catcher.
9. 5 minutes get away from others and last minute mental focus session.
10. Start game and blow um down!

Here's another:

1. 50 minutes prior to game, run and stretch and mentally focus.
2. 35 minutes prior to game, warm-up the arm in the following manner:
3.     From 60' 6" (est.) begin to lightly toss the ball.  After you make 15 throws, take two steps back.
4.     Take 2 steps back every 2 throws while keeping an arc on the ball.
5.     After you reach a distance the equivalent, roughly, of home to second (127' 3")make 15 throws from this distance.
6.     After making 15 throws, move in 2 steps for every 2 throws.
7. Begin to increase the velocity of these throws. When you reach the 60' distance again, make 10 hard throws. You are now ready for the bullpen.
8. 20 minutes prior to game, throw in the pen for 10 minutes at a relaxed pace.
9. 10 minutes to game time, sit down get some water and collect your full focus.  Then go out and win!

What do you do to warm up and prepare physically and mentally prior to a game?

Should Youth Baseball Coaches "Call Pitches" From The Dugout?

At age 13 and under, I don't really see a problem with a coach calling the pitches from the dugout for a pitcher.

One thing to keep in mind is that the coach needs to be aware of what the pitcher is capable of throwing before the pitcher goes out to the mound.

Above age 14, the pitcher and catcher need to work together to determine the pitch calling signals. The pitcher should start to have an idea of what they can throw and when they can throw it. This is an important aspect of pitching since no one knows the pitcher's stuff better than the pitcher.

If the pitcher feels they have really good command of their changeup on a particular day, then he needs to have the freedom to make use of that knowledge. Maybe the curve just isn't going for strikes on a certain day. The pitcher can see/feel this and adjust his pitching to reflect it.

There are going to be some days where certain pitches are better than others and they need to be used more.

I had a coach in high school tell me that I needed to throw more curveballs during warmups. First of all, I never had a consistently good curveball. Second, since the coach was calling pitches, how was I supposed to know that I was going to need to throw more of them? This showed a lack of knowledge on the coaches' part because he a) didn’t understand my pitching repertoire and 2) didn’t know what pitches he was going to call to start with. Pitchers and catchers should learn to work together to get hitters out.

If the coach or catcher is calling a pitch that you don’t have a lot of confidence in at the time, talk to them on the side and let them know that particular pitch isn’t working well and you would prefer not to get beat with it.

Any coach should respect a player telling them a strength/weakness that can help the team win a game. If your fastball is really hoping, let the coach/catcher know and they will likely start calling it more. Some of my best pitched games were ones in which I was either calling the pitches instinctively or the catcher and I were in sync about what the pitches should be.

Bottom line, get on the same page with your coach or catcher and figure out a pitching strategy that will benefit you and the team.

Three Basic Guidelines For Beginning Pitchers

No one is able to walk out to a pitching mound and be an ace pitcher right off the bat. Pitching a baseball is a combination of mental and physical preparation and endurance. It takes hours and hours of practice to hone one's pitching skill and pitching mechanics to peak perfection. Before starting to pitch, there are some basic guidelines to follow.

1 – Never get on the pitching mound until you are completely warmed up. This means the upper and lower body. Do some light running and stretching to get the legs and lower back loosened up. Throwing on flat ground is good to start loosening up the arm. Eventually work on extending the distance into a long toss. Keep the ball on a line.

2 – Once on the mound, take your time going through your pitching mechanics. Do not get on the mound and expect your pitching mechanics to be smooth from the start. Do not worry about your velocity when you first get on the mound since it will improve once your pitching mechanics get in sync.

3 – Pitching isn't all about arm strength. Many of the hardest throwers generate a lot of their velocity from the lower half of their body. Having a strong arm helps, but it's an important cog in the "pitching machine," not the only piece. After many of my games, my arm never hurt, but my lower back was stiff for a day or so. This was significant since it meant I was using my entire body when pitching instead of throwing with just my arm. Work on getting your entire body involved in your pitching mechanics. I'll discuss some ways to do this later.

How To Pitch In Cold Weather

Pitching in cold weather isn't easy. But its completely necessary, particularly in the North East and northern Midwest, where it's common to open the spring baseball season in sub-35 degree temps. So what to do?

• Always wear long sleeves.
• If not too bulky, try to wear compression tights under your baseball pants.
• Warm up the entire body before throwing by running and/or performing a dynamic warmup, such as that laid out for you in the TUFFCUFF Strength and Conditioning Manual for Baseball Pitchers here.
• Wear a jacket during your warmup and in between innings, but take it off when throwing in the bullpen. You can't pitch with a jacket, so don't warm up in the bullpen with it.
• When on the mound, blow on your hands between pitches. It's allowed.
• Keep heat packs in your baseball jacket pockets to keep your hands warm between innings. You can also wear batting gloves between innings to keep your fingers warm.
• Pitch inside! Hitters tend to have a more difficult time in cold weather than pitchers at keeping warm and staying quick with the bat. Throwing inside can be a great weapon.

How To Throw A Baseball Correctly

Proper throwing techniques are extremely important and very often neglected. Developing a sound and healthy arm depends on the right throwing mechanics. The basic grip is the four-seam grip--- the top fingers should be positioned perpendicular to the horse shoe formation of the seams. All field positions, infield, outfield and catcher, should be using the four-seam grip. Accuracy and true ball flight without movement depend on the four-seam grip. The pitcher does utilize the grip but also varies the grip to create more movement on the ball. The two-seam grip--- holding the ball along the two seams--- promotes lateral ball movement and makes it more difficult to throw a straight ball. He also uses other grips to create other movement on the ball such as the curve ball grip and the change-up grip.

Once the ball is gripped properly, the next step is to take it out of the glove in a circular motion with the hand remaining on top of the ball. When taking it out, the thumb turns down to the ground to ensure that the hand is on top of the ball. Otherwise, taking it out of the glove and pointing the thumb to the sky will cause the hand to be under the ball when throwing causing a lack of velocity and possible injury to the arm. It is also important keep the front side of the body closed, pointing the lead elbow to the target. This will help to ensure that the body will aid the arm in throwing instead of throwing with all arm causing injury to the arm. Utilizing the body to help the arm will definitely increase the velocity of the throw.

Young players, little leaguers and lower, are too often seen taken the ball directly back out of the glove with the thumb pointing to the sky. This causes them to be under the ball when the ball is thrown and not on top of it. This is a bad habit to start with and will definitely hinder proper throwing development. Breaking an improper throwing habit is difficult to change later on. What an advantage a young player has if he is taught properly in the beginning of his development. It is well worth the time to set up drills to stress the proper removal of the ball from the glove. Teaching now is far better than un-teaching later!

A Step-By-Step Plan For How Baseball Pitchers Should Approach Each Pitch Count

If we send our pitchers to the mound without any mental preparation, we as coaches are neglecting an important part of the game of baseball. The smart pitcher is the one who is thinking all the time. He does not have to possess a blazing fast ball or a wicked curve ball. But he should possess a thinking capacity which is constantly trying to outwit the batter.

The pitcher who has a great fast ball and a super curve will win his share of the games. But not everyone can come up with a player like that. And even so, this gifted pitcher has his limitations if he lacks a thinking capacity for he will fall prey to the aggressive batter who knows what is being thrown at him. Mixing the pitches and knowing when to mix them is the route that should be followed.

Do you teach your players that?

The smart pitcher may have only a decent fast ball, adequate curve ball and an off speed pitch, but he knows how to use the three basic pitches to manipulate the batter, not be manipulated by him. Assuming that the boy has some talent, thinking will make the average pitcher a good pitcher and the good pitcher a super pitcher. When the count changes, so should the pitch being thrown. As the caliber of play increases, it is not practical to throw all fast balls or all curve balls. Before long, the batters will adjust to the pitches and hit them all over the park. It is important, therefore, to keep the batter off stride be mixing the pitches so he does not know what. is being thrown. Anyone can be a thrower on the mound, but not anyone can be a pitcher. Some thinking is required.

The following is a run-down of the various counts on the batter and a mental approach to that count. The pitches mentioned are only suggestions. There is no set pitch to be thrown at a particular count. If there was a set pitch, a routine would quickly be figured out by the batter. The pitcher's job is to outsmart the batter, not cater to him.

0-0
Before the batter steps up to the plate, the thinking process begins. If the pitcher is familiar with the batter from past experience, he greatly helps himself by knowing the batter’s tendencies on that first pitch. Many batters are first ball hitters. If this is known of a certain batter, then nothing too good should be thrown on the first pitch. If he is one who takes the first pitch, there is no need to be too careful. The ball can be thrown down the middle of the plate without fear. Facing an unknown batter, it would be wise to challenge the batter with the pitcher’s best pitch to gain an advantage in the count. But remember, the pitcher should not pattern himself on that first pitch for he will quickly be figured out by opposing batters if he does.

0-1
The pitcher has gained the advantage. He can afford to move the ball around. By attempting to get a strike on the corners or at the knees, he exploits the advantage that he has obtained. Watch out for second pitch hitters. If a fast ball was thrown on the first pitch, a curve ball might be chosen for the second pitch. Baiting the batter with an off speed pitch would also be an ideal pitch in this situation.

0-2
All the pressure rests with the batter. He can not take another strike and thus must protect the plate from anything close. The batter will swing at anything close and the pitcher should try to have him do just that. This is an excellent time for the so-called “waste pitch”--- a pitch purposely thrown outside the strike Zone to lure the batter, by his anxiety in this situation, to swing at a bad pitch. An off speed pitch might be the right pitch here.

1-2
The advantage is still with the pitcher. The anxiety of the batter being behind in the count and facing the third strike remains. The pitcher should come in with a strike but not one down the middle of the plate. It is not wise to waste another pitch here. The arm should not be taxzed any more than it has to. The pitcher should attempt to get the batter to swing at a pitch on the corners or at the knees.

2-2
A slight advantage remains with the pitcher. One pitch will get the batter out and two pitches will put him on. The pressure rests with the batter because the pitcher still has the third ball if needed. Don’t force the count to go full. The pitcher should challenge the batter with his best pitch.

3-2
The odds are completely even. The pitcher must come in with a strike or risk putting on a runner that may come back to haunt him while the batter faces the third strike. The pitcher must challenge the batter with his best pitch and risk being hit. The risk of being hit at this count is high because the pitcher can’t play around with his strikes. He must be sure of it, not hope it hits the corner or the knees. The smart batter knows this and will be looking for the strike to hit.

1-0
The pitcher has fallen behind in the count but the advantage is still even. He needs three strikes to eliminate the batter and the batter needs three balls to get on base. For fear of giving an advantage to the batter, the pitcher should come in with a strike. The batter has a definite mental edge. He feels that with no strikes and one ball he is ahead in the count. The batter will thus be a bit choosy, so warn your pitchers not to let up in this situation.

2-0
Now he’s done it. The pitcher has made himself the underdog. The batter won’t swing, unless it is his pitch, and the pitcher can’t afford to throw a ball. A sure strike has got to be thrown, and the smart batter knows that. It is an ideal hitting situation. Whether a fast ball, curve or an off speed pitch is thrown, it should be with the pitcher’s best effort. You have a relaxed batter challenging a pressured pitcher. Fielders beware!

3-0
The pitcher is really in deep trouble now. The batter can afford to wait for his pitch. In contrast, the pitcher has to come in with three strikes or he will walk the batter. More than likely, the batter will have the take sign, so your pitcher should bring it to him and over the plate.

3-1
The pitcher remains at a disadvantage. It is still an enviable position for the batter. The pitcher has to throw the ball over the plate and the batter does not have to swing. The batter will be looking for a fat pitch to clobber, so an off speed pitch over the plate might be the pitch to use. Remember, every time the count is brought to full, the strength of the pitcher’s arm is being taxed. Waste pitches are used when the pitcher is ahead in the count for the purpose of getting the batter to go after a bad pitch. Off speed pitches are ideal for free-swingers, power hitters who are trying to jack the ball out of the park on every pitch. Your spray hitters are more likely to hit the off speed pitch because they can wait that extra instant to hit the ball. Know who your pitchers are throwing to. Check your hitters charts if they are kept. Thinking means winning.