How Much Sleep Does A Baseball Pitcher Need?

I believe one of the more overlooked problems with young baseball pitchers is failing to prepare by getting an adequate amount of sleep. Many experts are now saying young people under 12 should be getting 9 to 11 hours of sleep each night to fully meet their needs, while adolescents should be getting 8.5 to 9.5 hours each night. And, contrary to popular belief, they can't make up for this in one or two 12-hour "crash sessions" on weekends.

Failing to get enough rest can cause some pretty significant challenges for the mind and body, and asking a young baseball pitcher to compete at his best while deprived of sleep might be more than what is realistic. Compound the problem with high pitch count totals and a poor diet, the baseball pitcher realistically competes more with his physiological challenges than the opposing team.

Consider the following:

* From 10 PM to 12 AM the body goes through physical repair (obviously important for purposes of recovery).

* From 2 AM to 6 AM the body goes through mental and emotional repair (explaining why the late-night Guitar Hero sleep-over might not help a pitcher remember to back up 1st base on a right-side ground ball).

* Insulin levels can rise with less sleep.

* Muscles are more likely to ache.

* Decreased concentration and mental awareness can settle in.

* The immune system can be adversely affected.

* Reaction time can be considerably slower.

It is also interesting to know that REM cycles occur in 90 minute intervals. Waking up in the middle of these cycles causes a person to wake up tired, so planning a full night's sleep around 90 minute segments is smart. Studies also show that any sort of stimulus in the room while sleeping, i.e. a light, a radio or TV, can prevent one from sleeping soundly. A dark and quiet cave seems to be best.

Becoming a complete pitcher requires more preparation than just working on skill. It requires careful planning and the right amount of sleep.

Little League Pitching: Qualities Of A Good Pitcher

At the early stages of a baseball pitcher's development, there are a number of qualities that can really make a difference on the mound and for the success of the team. In this article, I'll share the three I feel are most important pertaining to youth pitching, little league pitching, and coaching youth pitchers.

1. The ability to pitch with control. - I don't care how fast you throw, but you must throw strikes. Walks will almost always come back to haunt you! On the Little League team that I help coach, the players that pitch are the players that can throw strikes consistently. Make the other team "earn" their way on base. Throw the ball over the plate and let your teammates help you on defense.

2. The ability to pitch with confidence and poise - I want you to know that you're going to get them out. I don't want you standing out there hoping you'll get them out.

3. The ability to throw hard - At the Little League level, throwing hard is not nearly as important as throwing strikes! It's nice to have a 98 - 100 MPH fastball like Tim Lincecum, but you gotta throw it for strike

You can learn more valuable Little League pitching tips in my latest baseball book series here.

Fundamentals Of Baseball Pitching: The Four Key Components To Success At The Youth Level

Not every youth can become a Roger Clemens or a Tim Lincecum, but everyone can become a more complete pitcher - more consistent, more successful. Here are the four fundamentals of pitching that I stress to the younger pitchers I work with. But of course, they also apply to every level of play.

1. First and most important, you should learn how to throw the baseball with your natural and proper motion. This includes both your arm motion and your pitching delivery (stance, leg kick, follow-through, and so forth). Your pitching motion is the foundation of everything else. It is what leads you to your best fastball, sharpest curve, and finest control. No matter how much you sweat and strain, you will never develop your best fastball unless you first develop a proper motion.

2. Second, younger pitchers should try to develop strength in your core, rotator cuff and lower body so that you can throw your best and most natural fastball. Strength training will help you reach the limits of your natural talent quicker. But it's got to be the right kind of pitching training (more info here). Additionally, the secret of pitching is to develop a good fastball first, and only later, for the times when the fastball will be insufficient, to develop other, less natural pitches, like the curveball or slider. I strongly recommend that you throw only fastballs until your teenage years. At that point, you can begin work on other pitches starting with a changeup, and then breaking stuff.

3. The third fundamental of pitching is control. While you are developing your motion and speed, you should simultaneously be developing your control -i.e., your ability to throw the ball over any part of the plate, at will. The first three pitching fundamentals are intertwined: the development of any one fundamental leads to the advancement of the others. The more naturally you throw the ball, the faster your pitch will be and the easier your ability to control it.

4. The fourth pitching fundamental is so intangible that it cannot really be taught. With time and pitching experience, you should develop what I call "pitchability," which is really your ability to pitch with a bit of savvy in all situations. Some say it is instinct. Others claim that pitchability can be learned, that all it requires is a modestly intelligent, willing, and attentive mind. The best you can do is to remain mentally alert and receptive to experience whenever you are on the mound. For example, when a batter takes such a hard swing at your pitch that he pulls your best fastball into foul territory, your intelligence should tell you that he will miss a slower pitch - so throw one.