ptj baseball and softball - 4 1

National Strength and Conditioning AssociationBridging the gap between science and application

February 2005Volume 4, Number 1

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NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 4 No. 1 |

Body Composition and Baseball PerformanceFrank J. Spaniol, EdD, CSCSAppropriate body composition has a significant effect on baseballskill. Players at all levels of competition should be aware oftheir body composition and the important role it plays in success on the field. This article will discuss why body compo-sition is important for baseball players, how to determine yourbody composition, and provide you with average body fat percentages for players at the high school level, all the way upto the major leagues.

Developing Strength and Power for Fastpitch Softball:The Driving Force of the GameSophia Nimphius, MS, CSCSStrength and power are important for all fastpitch softball positions. This article will examine how to set up your trainingprogram and improve your strength and power. Also includedis a sample training program for pitchers.

Hitter’s Checklist: ConsistentHitting Through PreparationAdam H. Naylor, EdDConcentration on the playing field is about thinking the rightthing at the right time. But what are the right thoughts at whattime? This article discusses how to develop a hitter’s checklist,addressing the correct thoughts at the correct time for the batter.This checklist will provide you with better focus, leading tobetter at bats.

Contents

Baseball / Softball

10

17

23



Contents

In the GymWhat is Motor Unit Recruitment?Joseph M. Warpeha, MA, CSCS, NSCA-CPTWhat is the explanation behind the people who do not appearoverly muscular but are clearly stronger than the bigger, betterbuilt people? It is motor unit recruitment. This issue’s columnwill take a look at what motor unit recruitment is, and thepotential for strength increases that lie within.

Mind GamesOne at a TimeSuzie Tuffey Riewald, PhD, NSCA-CPT,*DWhile score is important, a focus on score or some other outcome measure during competition (e.g. total weight lifted,time in the half-marathon, place at regionals) often detractsfrom the task at hand. The alternative is to focus on what iscontrollable; that is, what needs to be done right now to be successful. This column will discuss how to keep your focus onwhat is controllable, and what is happening now.

Fitness FrontlinesG. Gregory Haff, PhD, CSCSThe latest news from the field on: varying bat weight, half timemuscle temperature and performance, physiological adaptationswith cardiovascular machines, and nutritional supplementationusage.

Training TableSport Nutrition PrimerBy Debra Wein, MS, RD, LDN, NSCA-CPTWhat should you eat before, during, and after exercise? Thiscolumn teaches you what foods you should fuel up on to optimize your performance, and when to take them.

Ounce of PreventionPreventing Rotator Cuff InjuriesJason Brumitt, MSPT, SCS, ATC, CSCSThe overhead throwing motion in baseball puts a large amountof stress on the shoulder. As a result, shoulder injuries are common in baseball players. Try implementing these exercisesto help build your rotator cuff strength, and decrease yourchances of ending up on the bench with a shoulder injury.

Action-ReactionAgility Runs with Swim NoodlesMark Roozen, MEd, CSCS,*DAgility training does not require expensive equipment. Thiscolumn looks at an inexpensive method to set up your agilitydrills that incorporates visual and auditory stimuli.

Train for the GameA Medicine Ball Progression forDeveloping Core Strength and PowerTracy Morgan Handzel, CSCSThis training progression is designed to incorporate a variety ofelements for improving core strength in rotation. It graduatesfrom easy to more difficult, and includes injury prevention,strength, and even agility and speed training elements.

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NSCA’s Performance Training Journal is a publication of the National Strength and Conditioning Association(NSCA). Articles can be accessed online at…http://www.nsca-lift.org/perform.

All material in this publication is copyrighted byNSCA. Permission is granted for free redistribution ofeach issue or article in its entirety. Reprinted articles orarticles redistributed online should be accompanied bythe following credit line: “This article originallyappeared in NSCA’s Performance Training Journal, apublication of the National Strength and ConditioningAssociation. For a free subscription to the journal,browse to www.nsca-lift.org/perform.” Permission toreprint or redistribute altered or excerpted material willbe granted on a case by case basis; all requests must bemade in writing to the editorial office.

NSCA MissionAs the worldwide authority on strength and condition-ing, we support and disseminate research-based knowl-edge and its practical application, to improve athleticperformance and fitness.

Talk to us…Share your questions and comments. We want to hearfrom you. Write to Performance Training Editor,NSCA, 1885 Bob Johnson Drive, Colorado Springs,CO 80906, or send email to [email protected].

Editorial Office

1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722

Editor: Keith E. Cinea, MA, CSCS,*D, NSCA-CPTemail: [email protected]

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Illustrator: Cedric Taylor

Editorial Review Panel

Kyle Brown, CSCS

John M. Cissik, MS, CSCS,*D, NSCA-CPT,*D

Chris A. Fertal, ATC, CSCS

Michael Hartman, MS, CSCS

Mark S. Kovacs, MEd, CSCS

David Pollitt, CSCS

David Sandler, MS, CSCS

Brian K. Schilling, CSCS, PhD

David J. Szymanski, PhD, CSCS

Chad D. Touchberry, MS, CSCS

Joseph M. Warpeha, MA, CSCS, NSCA-CPT

Randall Walton, CSCS

mailto:[email protected]

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TrainingTable Debra Wein, MS, RD, LDN, NSCA-CPT

Depending on the duration,intensity, and type of exer-cise you are performing,there are three stages where

nutrition plays a role in performance—before, during, and after activity. Oneof the primary goals of sport nutrition isto optimize the availability of muscleglycogen, thereby insuring optimal performance.

Pre-Exercise Nutrition Properly nourishing yourself beforeexercise should: • Prevent low blood sugar during

exercise.

• Provide fuel by topping off your muscle glycogen stores.

• Settle your stomach, absorb gastricjuices, and prevent hunger.

• Instill confidence in your abilities.

Remember, fasting is detrimental to performance, and is strongly discouragedbefore exercise or performance.

The pre-exercise meal should consistprimarily of high carbohydrate, low fatfoods for easy and fast digestion. Sinceeveryone’s preferences for, and responsesto, different foods are unique, it is recommended that you learn throughtrial and error what does and does notwork for you. For example, some peoplerespond negatively to sugar intake withinan hour before exercise. The temporary

“boost” that some people experience aftereating foods with a high sugar (sucrose)concentration such as candy, syrups, orsoft drinks actually causes an increase ininsulin production which will be followedby a rapid lowering of blood sugar, andcan lead to decreased performance. Inaddition, fructose (the sugar present infruit juices) ingested before exercise mayalso lower your blood sugar and causegastrointestinal distress in some people,but not others.

How much time should you allowbefore exercise after eating?Allow adequate time for digestion andnormalization of blood glucose:• 4 hours for a large meal.

• 2 – 3 hours for a smaller meal.

• 1 hour for a blended meal, a highcarbohydrate beverage (10 – 30%),or a small snack.

During ExerciseWhen an individual has been consuminga diet sufficient in carbohydrates, 60% orgreater, there is enough energy present inthe muscles to fuel workouts and otheractivities completed within 60 – 90minutes. On the other hand, duringprolonged, strenuous exercise lasting over90 minutes, carbohydrate ingestion atregular intervals during the exercise isbeneficial2, 3. For example, consuming 8 ounces (1 cup) of a sports drink containing a 6 – 10 % carbohydrate

concentration every 15 – 20 minutes candelay the onset of fatigue. This is equiv-alent to a rate of 0.8 – 1.0 grams of carbohydrate per minute or approximately24 – 30 grams every half hour.

Post-Exercise NutritionWhen and what you eat after a work-outcan have a serious effect on your recovery.Adequate recovery means that yourmuscles are rested, re-fueled, and readyto perform again, which is extremelyimportant for people who exercise everyday. Inadequate recovery can lead tochronic fatigue and a gradual decline inyour performance. Be selective in whatyou eat after exercise; wise choices willhelp you recover quickly and enableyour muscles to work better the nexttime around. For the fitness enthusiastwhose workouts generally last less than90 minutes, your main concern is to re-fuel with a well-balanced, high carbo-hydrate diet. However, if your workoutstypically last longer than 90 minutes andare “exhaustive,” the timing of yourmeals is additionally important. Yourbody needs about 20 hours to replenishits fuel stores. Furthermore, this willonly occur if adequate carbohydrate(approx. 500 – 600 grams depending onyour body size) is consumed during thistime2, 3. The first 2 – 3 hours after exerciseare critical for you—don’t wait to eat.

Sport NutritionPrimer



TrainingTable Sport Nutrition Primer

For optimal glycogen re-synthesis, followthese target intakes during the 20 hoursfollowing a workout:

• Immediately after exercise (15 – 30 minutes): 75 – 100 gramscarbohydrate.

• Within the next 2 – 3 hours afterexercise: 100 grams carbohydrate.

• Every 4 hours thereafter: 100 gramscarbohydrate.

For example, since 1 gram carbohydrate= 4 calories, 75 – 100 grams = 300 – 400calories. In practical terms, you couldtake in 75 – 100 grams of carbohydrateby eating:

• A banana and a bagel.

• 1⁄2 cup raisins and a slice of bread.

• 2 cups of orange juice and a cup ofyogurt.

Current research also suggests that protein, when consumed along with thepost carbohydrate fuel, can increase therate of glycogen resynthesis and improverecovery1.

A high carbohydrate beverage (10 – 30%carbohydrate concentration) can also beused as an immediate source of carbohy-drate replenishment. These beverages canbe especially useful after a workout inthe heat when you may be more inclinedto drink than to eat. However, high carbohydrate beverages are not completefoods; they do not contain all the nutri-ents your body needs for good healthand top performance. If you use thesebeverages in your training regimen,make sure you follow soon after with awell-balanced, high carbohydrate meal,and plenty of fluids. ▲

References 1. Koopman R, Wagenmakers AJ,Manders RJ, Zorenc AH, Senden JM,Gorselink M, Keizer HA, van Loon LJ.(2004). The combined ingestion of pro-tein and free leucine with carbohydrateincreases post exercise muscle protein syn-thesis in vivo in male subjects, AmericanJournal of Physiololgy – Endocrinology andMetabolism, Nov 23.

2. Position of the ADA, Dietitians of Canada, and the American College of Sports Medicine. (2000). Nutritionand athletic performance. Journal of the American Dietetics Association,100:1543 – 1556.

3. Rosenbloom C. (2000). Sports nutri-tion, A guide for the professional workingwith active people, Third Edition. Chicago;The American Dietetic Association.

About the AuthorDebra Wein, MS, RD, LDN, NSCA-CPT is on the faculty at The University of Massachusetts Boston and SimmonsCollege. She chairs the Women’sSubcommittee of the Massachusetts’Governor’s Committee on Physical Fitnessand Sports and is the President of The Sensible Nutrition Connection, Inc.(www.sensiblenutrition.com).



Ounceof Prevention Jason Brumitt, MSPT, SCS, ATC, CSCS

IntroductionInjuries to the shoulder are

common in baseball. The overhead

throwing motion places significant

stresses upon the shoulder1.

The strength training program

performed by many baseball

players is often inadequate to

maintain shoulder health and

maximize performance. Training

the shoulder’s rotator cuff muscles

should be performed as part of

a complete strength and condi-

tioning program.

The Rotator Cuff MusclesThe rotator cuff consists of 4 muscles: thesupraspinatus, infraspinatus, teres minor,and the subscapularis (see Figure 1). Thesemuscles originate on the scapula andinsert upon the humerus (the bone locat-ed in the upper arm). The rotator cuffmuscles function to elevate the shoulder,create rotation about the shoulder, and provide biomechanical control tomaintain normal shoulder health.

PreventingRotator Cuff Injuriesfor Pitchers


Figure 1. Muscles of the Rotator Cuff (posterior view)

Supraspinatus

Infraspinatus

Not Shown: Subscapularis

Teres Minor


Ounceof Prevention Preventing Rotator Cuff Injuries for Pitchers

The Role of the Rotator CuffMuscles during ThrowingEach phase of the throwing motion ishighlighted by specific muscle contrac-tions. During the beginning or “cocking”phases, the rotator cuff muscles contractconcentrically (muscle shortening contractions) to elevate the shoulder andposition it into external rotation. Duringthe throwing and ball release phases, therotator cuff muscle action is eccentric(muscle lengthens) to minimize thepotentially damaging stresses placedupon shoulder1. Training the rotator cuffmust be performed utilizing exercisesboth concentrically and eccentrically.Performing these exercises should improveperformance and may help to reduce therisk of injury.

Exercise ProgramTable 1 provides an exercise program forrotator cuff strengthening. The goal is to train the endurance capacity of thesemuscles versus training for power andsize. Training should begin using minimalor no weight while performing high repetitions (25 – 30 repetitions per set).When you are able to perform the exercises without “the burn” (fatigue),increase each exercise by one to twopounds, or use a heavier elastic band.

Exercise DescriptionsSidelying External Rotation Lay on your side with your throwing armresting against your torso. The elbowshould be maintained in a 90-degreeangle. Rotate at your shoulder raisingyour hand upward. Technique errorsinclude raising your elbow off your sideor rotating at your spine (see Figure 2).

Prone External RotationLay prone (on your belly) with yourshoulder and elbow positioned at 90-degree angles. Start with your handdirected toward the floor. Rotate theshoulder (externally) by raising the handin an upward direction (see Figure 3).

Prone Horizontal Abduction Lay prone with your arm hanging straightdown. Raise your arm, with your thumbpointed up, to a horizontal position (asshown in Figure 4).

ScaptionStand, holding weights, with arms at side.Raise your arms (thumbs up) angled 35 to45 degrees from the center of your bodytoward shoulder height (see Figure 5).

Standing Shoulder ExternalRotationPosition arm and shoulder at 90-degreeangles (see Figure 6). Rotate your handtoward the ceiling (shoulder externalrotation) (see Figure 7). Take a large stepbackward. Return your arm to its startingposition, allowing only a controlled inter-nal rotation motion. Take a step forward,and then repeat the sequence. Thissequence trains the rotator cuff eccentri-cally. To perform the concentric motion,perform the shoulder external rotation(see Figure 7) without taking a step. ▲


Figure 3. Prone External Rotation

Figure 4. Prone Horizontal Abduction

Figure 5. Scaption

Figure 2. Sidelying External Rotation

Table 1. Rotator Cuff ExerciseProgram

Perform each exercise 1 – 3 sets,25 – 30 repetitions each.

Sidelying External Rotation

Prone External Rotation

Prone Horizontal Abduction

Standing External Rotation (concentric)

Standing External Rotation (eccentric)

Scaptions


Ounceof Prevention Preventing Rotator Cuff Injuries for Pitchers

Reference1. Meister K. (2000). Injuries to theShoulder in the Throwing Athlete, Part 1.American Journal of Sports Medicine.28(2):265 – 275.

About the AuthorJason Brumitt, MSPT, SCS, ATC, CSCSis a board-certified sports physical therapistcurrently working at Southwest WashingtonMedical Center. His clientele include bothorthopedic and sport injuries. He providesathletic training services to area high schoolsthrough a hospital community program.


Figure 6. Standing External Rotation(start position)

Figure 7. Standing External Rotation(eccentric motion start position/con-centric motion finish position)


Baseball / Softball

IntroductionIt is no secret that today’s elite baseballplayers are bigger, faster, stronger, andleaner than their predecessors. In fact, ithas been debated that the increasedphysical size and strength of the modernday player has had the most significantimpact on the record-breaking perform-ances of the past decade. Simply stated,physique plays a vital role in athletic performance, and appropriate bodycomposition has a significant effect onbaseball skill. Subsequently, players at alllevels of competition should be aware oftheir body composition and the impor-tant role it plays in success on the field.

The purpose of this article is threefold:1) discuss how to estimate body compo-sition, 2) evaluate results and compare tobaseball-specific norms, and 3) discuss theeffect of body composition on baseballperformance.

Test Your BodyCompositionMany methods are available to estimatebody composition including hydrostaticweighing (underwater weighing), skinfoldmeasurements, and bioelectrical imped-ance1, 3, 9. For the purpose of this article,a single-site circumference measurementwill be utilized due to its simplicity and

practicality. The following steps shouldbe used to estimate body compositionusing the single-site circumferencemeasurement2:

Step 1: Measure your bodyweight to thenearest pound.

Step 2: Measure your waist circumfer-ence (at the umbilicus or bellybutton)to the nearest half-inch.

Step 3: Multiply your bodyweight by1.082. Example: if you weigh 200 lb.,200 x 1.082 = 216.4.

Step 4: Determine your weight factor.Weight factor = bodyweight + 94.42.Example: 216.40 + 94.42 = 310.82

Step 5: Determine your waist factor.Waist Factor = Waist measurement x4.150. Example: if your waist is 34”,34 x 4.15 = 141.10

Step 6: Determine your lean body mass.Weight factor – waist factor.Example: 310.82 - 141.10 = 169.72(169.72 would be your lean bodymass).

Step 7: Determine your body fatweight. Body fat = body weight – leanbody mass. Example: 200 – 169.72 =30.28 (30.28 would be your body fat).

Step 8: Determine your body fat per-centage. Body fat percentage = bodyfat / body weight x 100. Example:30.28 / 200 x 100 = 15.14% (yourpercent body fat would be 15.14%).

Compare Your ResultsAfter calculating your percent body fat,the next logical step is to compare yourresults to other baseball players of simi-lar age, position, and competition level.Use the following chart to compare yourresults (see Table 1):

Body Compositionand Baseball PerformanceFrank J. Spaniol, EdD, CSCS


Table 1. Average Percent Body Fat for Baseball Players

Position High School (4)

College NAIA (5)

CollegeNCAA DI (6)

Major LeagueBaseball (2)

Pitchers 15.8% 14.7% 12.0% 12.3%

Catchers 17.5% 17.1% 17.0% 11.5%

Infielders 13.1% 14.9% 13.4% 9.4%

Outfielders 12.9% 10.8% 11.0% 8.4%


Baseball / Softball Body Composition and Baseball Performance

Body Composition andBaseball PerformanceExcess body fat provides few, if any, performance advantages for baseballplayers. In fact, tests of hundreds ofbaseball players indicate that the bestperformers consistently possess low percent body fat and high lean bodymass2, 4, 5, 6, 7, 8. In addition, baseball playersshould also work to increase lean bodymass (muscle mass) since research suggeststhat increased lean body mass enhancesstrength, power, agility, throwing velocity,and bat speed4, 5, 6, 7, 8. Also, it should be noted that too little body fat can negatively influence athletic performance;a percent body fat of less than 5% isconsidered unsafe for male athletes2, 9.

SummaryAs discussed, research suggests thatappropriate percent body fat can enhancespeed, power, and agility4, 5, 6. In addition,increased lean body mass can significantlyenhance strength, power, throwingvelocity, and bat speed. Therefore, it issuggested that aspiring baseball playersdo the following: 1) learn to monitorpercent body fat, 2) implement a soundsports nutrition program designed tocontrol percent body fat and maximizelean body mass, and 3) employ an effec-tive strength and conditioning programdesigned to improve strength, power,and baseball skill. While success in theseareas will require education, discipline,and hard work, the effort can be rewardedwith significantly improved baseball performance. ▲

References1. Baechle TR, Earle RW. (2000).Essentials of Strength Training andConditioning: National Strength andConditioning Association. Champaign,IL: Human Kinetics.

2. Coleman AE. (2000). 52-Week BaseballTraining: A proven plan for strength,power, speed, agility, and performance.Champaign, IL: Human Kinetics.

3. Heyward VH, Wagner DR. (2004).Applied body composition assessment.Champaign, IL: Human Kinetics.

4. Spaniol FJ. (2004). Physiological char-acteristics of adolescent baseball players.Manuscript submitted for publication.

5. Spaniol FJ. (2004). Physiological char-acteristics of NAIA intercollegiate baseballplayers. Manuscript submitted for publi-cation.

6. Spaniol FJ, Melrose D, Bohling M,and Bonnette R. Physiological charac-teristics of NCAA Division I baseballplayers. Manuscript submitted for publication. 2004.

7. Spaniol FJ. (2002). Physiological predictors of bat speed and throwingvelocity in adolescent baseball players(Abstract). Journal of Strength andConditioning Research, 16(4):1 – 18.

8. Spaniol FJ. (1997). PredictingThrowing Velocity in College BaseballPlayers (Abstract). Journal of Strengthand Conditioning Research, 11(4):286.

9. Wilmore JH and Costill DL. (2004).Physiology of sport and exercise. Champaign,IL: Human Kinetics.

About the AuthorFrank Spaniol, EdD, CSCS serves asProfessor of Kinesiology at Texas A&MUniversity-Corpus Christi. He served asthe Head Baseball Coach at MoreheadState University from 1989-95 and cur-rently chairs the Executive Council of theNSCA Baseball SIG. Dr. Spaniol can becontacted at [email protected].



Action-Reaction Mark Roozen, MEd, CSCS,*D

The definition of agility is theability to decelerate, acceler-ate, and change directionquickly while maintaining

good body control without decreasingspeed1. In athletic events, agility success isalso dependant on stimuli such as visual orauditory response2. To incorporate thesefactors into your training program, trythis inexpensive way to include auditoryand visual stimuli to your agility training.

Swim Noodles Swim noodles can be bought at anyshopping center or pool supply businessfor just a few dollars. The noodles comein a variety of colors (visual stimulus), andwith a small wood dowel that you canpick up at any hardware store in yourarea, they can be placed in the ground indifferent patterns for a variety of agilityruns.

The example below is a Zigzag CuttingDrill (see Figure 1). Take the noodlesand place them at different locations ina zigzag pattern, varying the horizontaland vertical distance.

When performing the drill, break towardthe first set of noodles, and have yourpartner provide a verbal cue (auditorystimulus)—the color of a swim noodle.Plant and brake in front of that colorednoodle, and then explode to the next

group that has been set up. Continuesthe run until the course has been com-pleted.

With the ease of moving the swim noodles, just pull up the wood dowel andrearrange the noodles into a differentpattern to completely change up the drill.The only limitations to what you can doare the limits you place on yourself.

Other DrillsListed below are just a few patterns ordrills that can be used:

• Backward and Forward Runs(see Figure 2)—Have your partnergive verbal cues as you go back andforth between different color noodles.

• Star Drill (see Figure 3)—Place 5 noodles in a star pattern. Beginningin the center, go to the color noodlethat is called out, returning to thecenter after each run.

• Z-Pattern Runs (see Figure 4)—Setthe noodles up in a Z-pattern, butat a variety of distances or levels. As you approach, a color is called,and you run to that color. With theplacement of the noodles, you willeither “go short” or “go long.”

Agility Runs withSwim Noodles


Figure 1.

Figure 2.


Action-Reaction Agility Runs with Swim Noodles

• X-Pattern Runs (see Figure 5)—Thisdrill is similar to the Star Drill andZ-Pattern Run. Have a center startpoint, with the noodles set up atvarious distances in an X-pattern. A color is called and you run to thatcolored noodle. You can learn thedrill in a progression by first startingthe drill in a specific pattern (e.g.counter-clock wise). Then progressto movements by verbal color callsonly, providing a variety of directionsand movements.

• Sprint and Cut or Backpedal andCut Drills—Takes off at a sprint,when a color is called out, breaktowards that color noodle. You canalso begin the drill by backpedaling,and follow same procedure.

Adding visual and auditory stimuli toyour training program will not only helpimprove your agility, it also adds a greatdeal of variety. As stated, there is nolimit to how you can use the noodles toenhance your agility training program. ▲

References1. Brown LE, Ferrigno VA, Santana JC.(2000). Training for Speed, Agility, andQuickness. Champaign, IL: HumanKinetics.

2. Twist P. (2001). Lighting Quickness.In Foran, B (Ed.) High-PerformanceSports Conditioning (pp. 99 – 118).Champaign, IL: Human Kinetics.

About the AuthorMark Roozen, MEd, CSCS,*D, is owner/director of Performance Zone, a Fitnessand Training Center in Granbury, TX heopened in the fall of 2003. He received hisBS from Northern State University and hisMEd from Tarleton State University. Hehas been an active member of the NSCAsince 1987. Mark has served on a numberof NSCA committees. Presently he serveson the Nominating Committee and is thechair of the Membership Committee. Hecan be reached at [email protected].


Figure 3.

Figure 4.

Figure 5.


Trainfor theGame Tracy Morgan Handzel, CSCS

Training progressions consistof a series of exercises that aresequenced together systemati-cally and with a specific goal

in mind. Most often progressions beginwith a basic functional movement, or a part of a functional movement. Theprogression continues by incorporatingmore complex and demanding move-ments that still focus on the goal, but maycontain other elements of performanceas well. For example an agility trainingprogression may begin with a basicchange of direction exercise, but maycontinue with exercises that demandchange of direction with greater balance,deceleration, and change of direction,and finally progressing to drills thatincorporate deceleration, change ofdirection, and acceleration.

The training progression provided hereis designed to incorporate a variety ofelements for improving core strength inrotation. It graduates from easy to moredifficult, and includes injury prevention,strength, and even agility and speedtraining elements.

Medicine Ball Training Tips• Be sure to begin your training session

with a dynamic warm up. Examplesof dynamic warm ups can be foundin the archives of the NSCA’sPerformance Training Journal.

• Use light weight medicine balls for training in rotation. The goal inmedicine ball training is to improveyour ability to be explosive. Medicineballs that are too heavy may slowyour movement down, making youless explosive. Furthermore, expertsbelieve that heavy weights in rotationcontribute to spinal injuries and lowback pain1.

• Give all your effort and throw ashard as you can during each exercise.Rest between each repetition.

• Regardless of your sport or position,perform each exercise on both sides.

Training ProgressionLateral Throw Standing in a typical batters stance,grasp a light med ball in both hands.“Wind up” with the med ball, by pullingit backwards and shifting your weight tothe back leg. “Swing” explosively andthrow the med ball across your body,transferring your body weight forward.Do not stop at any time, but make themovement as fluid as possible. Perform10 – 12 repetitions (see Figures 1 & 2).

Lateral Throw and SprintPerform the exercise as described aboveand finish by sprinting to first base.Perform 8 – 12 repetitions, and yes, per-form them on the opposite side as well.

Kneeling Throw This exercise requires more involvementof the core musculature as the legs becomeuninvolved. Kneel on the left leg andkeep the right foot on the ground so thatthe right knee is at a 90-degree angle.Holding the med ball with two hands,“wind up,” and “swing” from the righthand side as described in the previous

A Medicine BallProgression—for Developing Core Strength and Power


Figure 1. Lateral Throw (start position)

Figure 2. Lateral Throw (finish position)


Trainfor theGame A Medicine Ball Progression

drill. Your lower body should remain stable through the entire exercise. Perform8 – 12 repetitions (see Figures 3 & 4).

Single Leg Throw This exercise demands great balance andhelps develop the coordinated explosiveeffort between the torso and back legwhich is often used to create a powerfulpush off (see Figures 5 & 6).

Stand in a balanced position on the rightleg. Holding the med ball in two hands,“wind up” by rotating backwards asdescribed previously, and load the rightleg by flexing at the ankle, knee, and hip.“Swing” explosively and throw the medball across your body as hard, and as fastas you can. After you release the ball,transfer you weight to your front leg.This should be a smooth transition with no stops in motion. Perform 8 – 12repetitions.

Medicine Ball Superman Your back muscles cannot be ignoredwhen training for improved core power.Lay face down on the ground with yourarms and legs extended. Hold a lightmed ball in your hands, and squeeze alight med ball in between your ankles.Keeping your legs and arms straight, liftthem off the ground for a count of 6 seconds and relax. Some back experts saythat endurance type training may be moreeffective than strength type training inpreventing low back injuries1. Thereforerepeat 15 – 30 times (see Figure 7).

Medicine Ball Tennis This activity combines explosive corestrength with quick and powerful move-ments. With a partner and a light weightmed ball that will bounce, play a game oftennis. Use both hands to “forehand” or“backhand” the ball over the net to eachother. Try to move each other around


Figure 3.Kneeling Throw (start position)

Figure 7. Medicine Ball Superman

Figure 4. Kneeling Throw (finish position)

Figure 5. Single Leg Throw (start position)

Figure 6. Single Leg Throw (finish position)


Trainfor theGame A Medicine Ball Progression

the court to incorporate reactive abilitiesand movement skills. Beginners: firstplayer to 8 points wins. Intermediates:first player to 15 wins. Experts: best ofthree sets, 8 points each wins. ▲

References1. McGill S. (2002). Low back disorders:Evidence-based prevention and rehabilita-tion. Champaign, IL: Human Kinetics.

About the AuthorTracy Morgan Handzel, CSCS is theowner and head Performance Coach ofTrain for the Game in Atlanta, GA. Shecurrently trains elite and professional ten-nis players and writes training relatedarticles for various trade publications.Tracy has served as assistant director at theInternational Performance Institute andassistant strength and conditioning coachat the University of Washington, SanDiego State University, and the Universityof California San Diego.



Baseball / Softball

The level of competition inthe sport of fastpitch softballhas risen sharply over thepast decade. This can be

attributed in part to the internationalattention brought to the sport with itsaddition as an Olympic sport in 1996.

To be competitive at such elite levels,softball athletes must place greateremphasis on strength and conditioningto increase overall level of play and per-formance. Although similar to baseball inmany respects, softball is played on a fieldwith smaller dimensions. The distancesbetween the bases are only 60 feet compared to 90 feet and the pitchingdistance is also shorter, between 40 and43 feet depending on the league of play.

Softball therefore places unique demandson an athlete to repeatedly develop speedand power over short distances. With thisin mind, increasing strength and powercould be the driving force behind successin an increasingly competitive sport.

Softball Specific NeedsThe nature of the sport of softball maycause the development of a favourite ordominant side. Such favouritism or single

side dominance may be responsible forsignificant strength and power differencesbetween the dominant and non-dominantlegs in some collegiate softball players(Newton, unpublished data 2004).

To minimize the chance of developing alarge imbalance, strength training shouldbecome a key component of training.Simple changes to an exercise such as thelat pull-down or squat can be used toemphasize one side at a time (See Figures1 & 2), minimizing strength imbalance.Balancing musculature will allow you tobe a more versatile player in eliminatinga “weaker” playing side and may decreasethe potential risk of injury.

Each position in softball may demandslightly different movements, physiologicaldemands, or result in different common

Developing Strength andPower for Fastpitch SoftballThe Driving Force of the Game

Sophia Nimphius, MS, CSCS


Figure 1. Example of 1-arm lat pull-down at starting (left) and ending (right)positions.

Figure 2. Example of split stance squat at starting (left) and mid-point (right)positions.


Baseball / Softball Developing Strength and Power for Fastpitch Softball

injuries3. Therefore, it is important toseparate softball players into similar categories for a position specific needsanalysis. For example, players would mostcommonly be separated into infielders,outfielders, catchers, and pitchers.Following this separation by positionsone can recognize the slightly differentexercise selections that may help athletesincrease strength in their position specificmovements. An example of exerciseselections that could be added to a general strength program for positionspecificity is shown in Table 1.

Infielders rely predominantly on speedand agility in a lateral motion. Therefore,adding a lunge directed laterally instead ofthe traditional forward lunge could helpstrengthen the muscles more associatedwith the movement of an infielder.

The main concern for outfielders wouldbe the ability to sprint to a spot andmake long, strong throws. Therefore,emphasis on power development withjump squats and bench press throws iscritical, but all softball players couldbenefit from training with ballistic stylemovements such as jump squats andbench press. This type of training hasbeen shown to increase both sprint speedand throwing velocity4.

Catchers are unique in that they spend alarge amount of time in a squat position.To be able to explode out of this positionfor fielding or throwing is crucial.Therefore, an emphasis on strength andpower in and out of this position can beobtained using the suggested full range ofmotion squat or power clean (performedstarting from the floor).

Pitcher SpecificConsiderations Developing a “Driving Force”in Pitching Possibly the most overlooked player onthe field in terms of strength and condi-tioning may be the pitcher. In a surveyof female collegiate windmill pitchers,69.8% of the pitchers reported doing thesame resistance training and conditioningprogram as the rest of their softball team.In addition, these surveys revealed someinteresting information on key areas ofweakness and/or overuse that lead toinjury. As level of competition increasedfrom Division III to Division I, so didpercentage of pitchers experiencinginjury2.

When it comes to pitcher specificstrength and conditioning, most often afocus is made on strengthening of theupper body, specifically the rotator cuffto combat the common shoulder injury 5.However, for increased performance it isextremely important for a pitcher todevelop lower body power. The true drivebehind pitching is a result of the forcedeveloped in the legs during the windmillmotion.

When designing a strength and conditioning program for a pitcher,emphasis should be placed on the use ofmulti-joint, explosive exercises. Forexample, exercises such as the powerclean, jump squat, and bench press throwcontribute to both the strength andexplosiveness of an athlete.

Another area related to performance thatmust be considered is power endurance,or the ability to maintain power andtherefore pitching speed throughout thegame. To improve this type of condition-ing, one should add some type of repeathigh speed/power drills. For exampleshort length repeat sprints with a sprint


Table 1. Example of position specific movements and related exercises tostrengthen muscles in a similar movement pattern.

Position Affiliated Movement

Position Specific Exercises

Infielders Lateral speed and change of direction agility

Lateral LungesJump Squats

Outfielders Sprint speed, long throws Jump SquatsBench Press Throws

Catchers Ability to move out of squat position

Full SquatsPower Clean

Pitchers Windmill pitch (repeat lowerbody power)

Hang CleanJump Squats

“…for increased performance it isextremely importantfor a pitcher todevelop lower bodypower.”



to rest time ratio between 2:1 and 3:1allows for increases in both anaerobic andaerobic capacity1, which is a crucial partof pitching success. A sample programfor a pitcher looking to increase powerendurance can be found in Table 2.

This program is designed to use a slightlydifferent set and repetition range duringthe ballistic squat jumps and bench pressthrows in an effort to emphasize multiplebouts of peak power production as apitcher would need. The rest of the program is set up to increase strength

of major muscle groups while stillremembering to have exercises such asthe 1-arm lat pulldown (Figure 1), andsplit stance squat (Figure 2) for musclebalance between sides.

In addition to resistance training, a suggestion for two sessions of intervalrunning on the opposite days to strengthtraining has been made. As physical condition increases, the length of thesesessions can be increased, however it isimportant to keep the session withinyour ability. This means that increasing

the total time too quickly will not allowyou to successfully be working at a nearmaximal speed, which is key to develop-ing power endurance, or anaerobiccapacity. Therefore, always try to roughlymonitor the decline in speed or powerthroughout the workout, in addition tothe work to rest ratio. For example,recording the distance covered duringthe sprint portion of the interval, or ifthe distance for the sprint is standard,recording time to complete the sprintcan be monitored.


Day Plyometric orConditioning

Resistance TrainingExercise Sets Repetitions

Monday Pitcher Specific Drills

Jump Squats (30 – 50% 1RM) 6 2

Bench Press Throw (30 – 50% 1RM) 6 2

Back Squat 3 6

Hamstring Curl 3 6

Upright Row 3 6

1 arm Lat Pulldown 3 6

TuesdayIntervals: 60 ft repeat sprints

with 3:1 rest ratio— — —

WednesdayPlyometrics: Bounds, Drop

Jumps, Medicine Ball Toss Drills

Hang Clean 3 4

Push Press 3 8

Split Stance Squats 3 8

Incline Bench Press 3 8

Seated Row 3 8

ThursdayIntervals: 20 ft repeat sprints

with 2:1 rest ratio— — —

Friday Pitcher Specific Drills

Jump Squats (30 – 50% 1RM) 6 2

Bench Press Throw (30 – 50% 1RM) 6 2

Back Squat 3 6

Hamstring Curl 3 6

Upright Row 3 6

1 arm Lat Pulldown 3 6

Table 2. Example of basic pre-season strength and conditioning program for a pitcher seeking power endurance.



The plyometric session on Wednesdayshould be completed before the strengthtraining session. A variety of exercisescould be used, however bounds (bothsingle leg or two leg), and drop jumps(stepping off a box between 20 to 60 cmand performing a vertical jump immedi-ately) have been suggested. In addition,upper body plyometrics can be performedusing a medicine ball. Medicine balldrills can include two-handed over-headthrows, chest passes, twists, as well asmany other variations. Monday andFriday are set-aside as days for the pitcherto work on specific drills such as “spins”,which emphasize correct directional spinof the ball for pitches to break effectively.

It is very important when balancing thetraining for the sport and supplementaltraining (resistance training, intervals,plyometrics) to allow for rest and recovery.Typically, softball practice is performedin the afternoon, therefore it would bemost beneficial to perform any supple-mental training in the morning in orderto spread out training and allow maximalefforts at both sessions.

Strength and conditioning is an area thatan athlete can always work and furtherimprove upon. Training to further developyour strength and power can increaseyour ability and confidence to performat a higher level both up to bat, and inthe field. Implementing this type ofpreparation into you training can trulyprovide you with the “driving force”behind success in fastpitch softball. ▲

References1. Fleck S. (1983). Interval training:Physiological basis. NSCA Journal,5(5):40,57 – 63.

2. Hill JL, Humphries B, Weidner T,Newton RU. (2004). Female collegiatewindmill pitchers: Influences to injuryincidence. Journal of Strength andConditioning Research., 18(3):426 – 431.

3. Kraemer WJ. (1983). Exercise prescrip-tion in weight training: A needs analysis.NSCA Journal, 5(1):64 – 65.

4. McEvoy KP, Newton RU. (1998).Baseball throwing speed and base runningspeed: The effects of ballistic resistancetraining. Journal of Strength andConditioning Research, 12(4):216 – 221.

5. Rudolph BS, Smith AL. (1999).Strength training for the windmill softballpitcher. Strength and ConditioningJournal, 21(4):27 – 33.

6. Stone MH, O’Bryant H, GarhammerJ, McMillan J, Rozeneck R. (1982). Atheoretical model of strength training.NSCA Journal, 4(4): 36 – 39.

About the AuthorSophia Nimphius, MS, CSCS is currentlya graduate assistant in the School ofBiomedical and Sports Science at EdithCowan University, Perth, Australia andpursuing her PhD in Sports Science. Sheearned her BS in Biology and BS in SportsManagement at Barton College in Wilson,NC, where she also played basketball andsoftball. Ms. Nimphius was a strength andconditioning graduate assistant and assis-tant softball coach at University ofWisconsin- La Crosse before becoming agraduate assistant at Appalachian StateUniversity where she received her MS inExercise Science. She is currently playingfor Western Australia’s State Softball team.



IntheGym Joseph M. Warpeha, MA, CSCS, NSCA-CPT

Common sense seems to dictate that bigger people arestronger than smaller people.Oftentimes that is the case,

but what is the explanation behind thepeople who do not appear overly muscu-lar but are clearly stronger than the bigger, better built people? Every gym orathletic team has that one person who isnot real muscular or big, but can benchpress more than the people who weigh100-lbs more and look like they canmove the most weight.

The key is motor unit recruitment. Notonly is this the key to lifting more weight,but it is crucial to other aspects of per-formance like running faster and jumpinghigher. There are other physiological factors that influence the potential forstrength like fiber type and tendon inser-tion, but they are largely non-modifiableso this discussion will deal with the largesttrainable factor, the ability to recruitmotor units.

A motor unit is a motor neuron and themuscle fibers it innervates1. We see theconcept of motor unit recruitment bestwhen a person first begins a resistancetraining program. Within the first fewweeks, strength increases dramaticallywith no visible changes in muscular size.This is due to the neuromuscular systemlearning to recruit more motor units to overcome the given stimulus. For

example, on your first ever day of liftingyou tested your bench press maximumand it was 135-lbs. After training for amonth you tested it again and it increasedto 185-lbs but your muscles did notappear to have grown at all. Maybe onthe first day you only were able to recruit50% of available motor units within therelated musculature and, after subjectingthe neuromuscular system to the newstimulus for a month, you were able torecruit 65% of available motor units forthe task. Neuromuscular adaptation canoccur almost immediately and is the rea-son why your first ever set of bench presswas probably extremely shaky and thesecond set was already visibly smootherand more fluid.

Increases in cross-sectional diameter(hypertrophy) occur with training as welland is another way the body increases

strength. Certainly a larger muscle willbe capable of greater force generationthan a smaller one. Increases in musclesize seem to be relatively limited whencompared to the ability of the neuro-muscular system to increase efficiency.However, the neuromuscular system willadapt to a given stimulus over time andthen cease to improve further withoutnew and different stimuli.

This is one of the greatest challenges facing strength coaches today. How cana coach train his or her athletes to keepgetting stronger and faster when theyalready have such efficient neuromuscularsystems? There is not one single answerto this question because each athlete isdifferent as are the demands of his or hersport. There are quite a few new trainingtechniques that have come out in thepast 10 – 20 years that were designed todeal with the problem of overcomingplateaus.

In the next issue of NSCA’s PerformanceTraining Journal, this column will dealwith one method in particular for over-coming that sticking point in yourbench press, that 30-inch vertical, orthat 4.7s 40-yard dash time. It is calledaccommodating resistance and it isbecoming more and more prevalent inthe training programs of the strongestand fastest athletes. ▲

What is MotorUnit Recruitment?


“Increases in musclesize seem to be relatively limitedwhen compared tothe ability of theneuromuscular system to increaseefficiency”


IntheGym What is Motor Unit Recruitment?

References1. Baechle TR, Earle RW. (2000).Essentials of Strength Training andConditioning (2nd Ed.). Champaign, IL:Human Kinetics.

About the Author Joe Warpeha, MA, is an exercise physiologistand strength coach and is currently workingon his PhD in exercise physiology at theUniversity of Minnesota-Minneapolis. Hismain area of research is conducted at the St. Paul Heart Clinic and involves left-ventricular dyssynchrony in heart failure and its assessment with ECHOtissue Doppler imaging. Joe is also activelyinvolved in vascular biology research at theUniversity of Minnesota, particularly as itrelates to endothelial dysfunction. He is aninstructor at the University of Minnesotaand teaches beginning weight training inaddition to the advanced weight trainingand conditioning class. Joe has certificationsfrom the NSCA, ACSM, USAW, ASEP,and YMCA and is a two-time nationalbench press champion in the 165-poundclass with multiple national and staterecords to his credit.



Baseball / Softball

It is often said that the hardest thingto do in sport is to hit a baseball. Itrequires great timing, explosivepower, flexibility, vision, and con-

centration. These things are so difficult todo a great baseball/softball player oftenfails at getting on base two-thirds of thetime. This reality, combined with theexcitement of the game and desire to dowell on the field often leaves the mostcritical of hitting needs—focus—difficultto achieve.

A ball player that is able to effectivelyfocus at the plate often has a strong presence in the batter’s box, sees pitchesearly, notices their rotation, displays greatplate discipline, and hits the ball welloften. Unfortunately, there are manythings that can wander into one’s mindwhen digging into the box and awaitingthe pitcher’s delivery such as: “What’s thecount?” “What pitch am I looking for?”“Keep your weight back,” etc. Thoughmany of these thoughts might be reason-able, very few of them ought to be carriedinto the batter’s box. Certainly this makessense, but it is also much easier said thandone.

A common sport psychology myth is thatgreat players do not think when they areplaying well. In essence suggesting that

ball players empty their heads of allthought when at the plate. This wouldsuggest that an athlete, when playing well,is “thoughtless.” There are few circles in life where “thoughtless” would be perceived as a good thing, and this is certainly true on the diamond. Greathitters are extremely efficient in theirthinking. In other words, they think justthe right amount, neither filling their

heads with excessive chatter, nor tryingto achieve a “clueless” state by emptyingtheir heads completely. Their purpose isclear and their minds are focused onsimple targets. Concentration on theplaying field is about thinking the rightthing at the right time. A good playerthat understands this principle and creates a systematic approach to hittingcan be finely focused for every pitch.

A good way to achieve this state of focusis to develop a hitter’s mental checklist. Inessence as a hitter gets physically readyfor an at-bat by grabbing equipment andwarming up, he/she should also preparementally by systematically going througha checklist of thoughts and ideas thatmust be attended to and effectivelymanaged. The utility of a checklist isanalogous to a grocery list. Preparing agrocery list gives a shopper direction asthey wander the aisles of the supermarket.Each time an item is crossed off theshopper moves closer to checking outand a successful trip to the supermarket.Finally, when leaving the store, the shop-per is confident that they are ready toprepare meals throughout the upcomingweek. Similarly a batter working througha pre-bat checklist can step into the boxconfident and focused on the next pitch.

There are a few foundations to a goodhitter’s checklist:

• Take care of the body and themind. A body that is warm andready to swing is useless without abrain ready to focus.

• Get rid of big thoughts early. Whilestrategy, timing the pitcher, andswing mechanics are important, inthe batter’s box feelings and focusshould be simple, so the batter canread the pitch and react accordingly.

• Consistency is important. Manyaverage hitters have a routine they do prior to batting when games aregoing well, but unwisely stray awayfrom it when they are nervous orstruggling. A good hitter’s checklist

Hitter’s ChecklistConsistent Hitting Through Preparation

Adam H. Naylor, EdD


“A ball player that isable to effectivelyfocus at the plateoften has a strongpresence in the batter’s box…”


Baseball / Softball Hitter’s Checklist

is most important when stakes arethe highest and pitchers are thetoughest.

• Avoid the trap of thoughtlessness.Going through the actions of a hitter’s checklist is worthless if one’smind is not cleared and they do notfeel the way they want to feel whenstanding in the box.

A good at bat begins long before a pitchis thrown. Whenever possible, it ought tobegin in the hole (3rd player in line tobat), and be a purposeful routine ofthoughts and actions that leads to platediscipline and good swings. In the hole isclearly a time to assess the situation aheadand grab equipment (helmet, battinggloves, bat, etc.). Key thoughts at thispoint in time often have to do withreminding one’s self of the game situation,the pitcher’s strengths and weaknesses,and reminding one’s self about necessarytechnical adjustments. Key actions revolvearound checking equipment, pine-tarringthe bat, and making sure one “looksgood.” These are important thoughts andactions—take care of them early, becausethey do not belong in the batter’s box.

The on deck circle is the next importantplace during preparation. Thoughts beginto simplify and focus while the body getswarm. By watching even a small amountof baseball on television, one noticessuperstitious actions, swinging of multipleat bats, focused starts, and a variety ofstretches. Key thoughts at this point intime revolve around final technicalthoughts (such as turn the hips, keep thehands inside, etc.). Key actions are twofold, they are activities that help the ath-lete activate the body and feel ready, andthey revolve around taking a few swingsto time the pitcher. Timing is important


Hitter’s ChecklistIn The Hole

Key Thoughts

❑ _________________________________________

❑ _________________________________________

Key Actions

❑ _________________________________________

❑ _________________________________________

On DeckKey Thoughts

❑ _________________________________________

❑ _________________________________________

Key Actions

❑ _________________________________________

❑ _________________________________________

Digging InKey Thoughts

❑ _________________________________________

❑ _________________________________________

Key Actions

❑ _________________________________________

❑ _________________________________________

Play Ball!Key Thought

❑ _________________________________________

Figure 1. Hitter’s Checklist


Baseball / Softball Hitter’s Checklist

for the elements of the hitter’s checklist.For example, it is too late to time thepitcher when standing in the batters boxand likewise, few would appreciate it if aplayer were swinging bats to warm-up inthe dugout.

After leaving the on deck circle, it is timefor the player to get comfortable in thebatter’s box and settle in for a good atbat. This requires a relaxing action, suchas taking a good slow breath to managethe excitement of digging in, and per-haps making sure to stand tall to projectan image of confidence. Key thoughts atthis time are simple and straightforward.Rarely should they extend beyond 2 – 3words. They ought to either be a keyswing thought, “quick bat,” and/or abatter reminding him/herself of thepitch for which they are looking.

The body is now ready, the body isfocused, and it is time for the finalthought. The final piece of the hitter’schecklist is the player visually picking upthe pitcher’s release point.

See figure 1 for a card that can helpdevelop a purposeful hitter’s checklist.At each stage one or two “key thoughts”ought to be identified. Key thoughts canbe focus points (timing the pitcher), afew words to one’s self (“stay back”), orreminders of goals. Also at each stage itis important to identify “key actions.”

Key actions can be obvious such as grabbing a batting helmet or swinging aweighted bat, but also should includecalming actions such as taking a deepbreath when stepping into the batter’sbox. Note that just prior to the pitchbeing thrown there is only one “keythought.” This is because the goal is toread the pitch and react. While develop-ing the checklist, make the thoughts andactions as specific as possible. Take sometime to write out a clear and tangiblepreparation plan that will be the mostuseful and easily remembered during theexcitement of a game.

While this might seem like a complexprocess, purposely checking off thoughtsand actions from in the hole to when thepitch is thrown is actually a simplifyingprocess. At the beginning of the checklistthoughts are broad, focusing on strategy.At the end they are simple and focusedon hitting. When an action or thought iscompleted, mentally check it off the listand move on to a finer focus. At thebeginning of the checklist, the body isexcited, but not ready. At the end it isloose and filled with relaxed-energy,which is necessary for the patient processof waiting for one’s pitch, and thenexploding through the contact zone.Committing to a purposeful hittingchecklist will lead to consistent at bats,smarter baseball, and greater success onthe diamond. ▲

About the AuthorDr. Adam Naylor is the Center Coordinatorand Sport Psychology Coach at the BostonUniversity Athletic Enhancement Centerand the Sport Psychology Coach forSPORT-Rx (Pemborke and Bridgewater,MA). He works with individuals, coaches,teams, and organizations competing at alllevels of sport. Of further note, he serves asconsultant to Baseball Analysis andTraining (B.A.T.) He can be contacted [email protected].



MindGames Suzie Tuffey Riewald, PhD, NSCA-CPT,*D

Score matters. The score of thebaseball or softball game after 9innings dictates whether youwin or lose. Likewise, in other

sports, score, time, place and/or variouspersonal statistics matter. After all, twoof the reasons many of us participate insport are to compete and to win.

While score is important, a focus on scoreor some other outcome measure duringcompetition (e.g. total weight lifted, timein the half-marathon, place at regionals)often detracts from the task at hand. Anover-focus on outcome can lead to allsorts of “mental gymnastics” most tied tothings you cannot control. Do thoughtscome up like, “If I strike him out, Iknow the next up is a batter who hit adouble in the first inning,” or “I can’t lethim get on base, our lead is only 4 – 3and that would bring the winning run tothe plate?” The alternative is to focus onwhat is controllable; that is, what needsto be done right now to be successful.

What Do You Control?Let’s start with what you don’t control.As the pitcher, for example, you don’tcontrol the batter, you don’t controlyour teammates or their response to aball hit to the infield or outfield, youdon’t control the runners on base, youno longer have control over the lastpitch that you threw low and outside orthe pitch you will throw if the count getsto 3-2, and even more importantly, youdon’t have direct control over whetheryou win or lose the game. So why waste

your mental energy and focus on suchthings?

What you do control is the pitch you arethrowing right now and how you throwthat pitch right now. One pitch at atime, one strike at a time, all you have

control over is right now. Direct yourenergy to this one pitch, in this one atbat, in this one inning. The concept of“one at a time” applies whether you arethe batter or playing in the field. Or, forthat matter, this concept applies acrosssports as focusing on one shot at a time

One at a Time



MindGames One at a Time

in golf, one ball at a time in tennis, orone repetition at a time in weight liftingeffectively places mental energy onto thecontrollable aspects of performance.

Easier Said Than DoneWhile it makes sense to focus on “onething at a time” and to place mentalenergy in the here and now, it can bequite challenging to do so as situations(3 – 0 with bases loaded) and past expe-riences (“I’ve bobbled the last twoground balls hit to me”) can draw yourfocus away from the present. Followingare a few suggestions to help keep yourfocus on one thing at a time:

1. Know yourself—Become aware of those situations that are mostchallenging for you mentally; whereyou find yourself mentally drawnaway from “this ball” or “this pitch.”Be vigilant in these situations andpurposefully direct your attentionappropriately before you have lapses.

2. Use Cues—Identify cue words or aspecific behavior that can help bringyour focus to right now. It can be assimple as “all you control is rightnow—focus on it,” “look for theseams in the ball,” or a slap on thethigh to get your mind where itneeds to be.

3. Catch yourself—You’re going toslip; you’re going to mentally driftto a past play or upcoming batter.The key is to not get trapped insuch ruminations and instead bringyour focus back to this ball. Useyour cues to do so effectively.

4. Make a Commitment—Commit tothe mental approach of “one at atime.” Recognize that while initiallyit might be difficult to implement,with practice and persistent, it willbecome a more nature way for youto approach your performance.

To enhance your performance, you needto focus on your performance—rightnow. It is wasted mental energy to focuson what did happen or what might happen. Instead, direct your focus towhat is happening right now. One at atime—one pitch at a time, one ball at atime, one play at a time. ▲

About the AuthorSuzie Tuffey Riewald, PhD, NSCA-CPT,*D, received her degrees in SportPsychology/Exercise Science from theUniversity of North Carolina – Greensboro.She has worked for USA Swimming as theSport Psychology and Sport Science Director,and most recently as the Associate Directorof Coaching with the USOC where sheworked with various sport national gov-erning bodies (NGBs) to develop andenhance coaching education and training.Suzie currently works as a sport psychologyconsultant to several NGBs.



FitnessFrontlines G. Gregory Haff, PhD, CSCS

Does Varying Bat Weight inWarm-up Change SwingPattern in Baseball Players?Researchers from the Department ofKinesiology at Texas Christian Universitycreated a study to examine the effects ofthe common practice of warming-upwith bats of modified weights prior toentering into the hitter’s box. Ten baseballplayers were recruited as subjects andperformed three different warm-up protocols which required five swings:condition I utilized a standard bat, condition II utilized a standard bat plus0.6 kg lead donut, and condition III utilized a hollow plastic bat. After the 5 warm-up swings the subjects then performed 5 additional swings with astandard bat. Analysis of the data revealedthat adding weight to a standard batduring warm-up reduces the movementvelocity of subsequent standard batswings. Interestingly, the researchers alsodetermined that the weighted warm-upprotocol resulted in a change in the contribution of the lead arm to the batswing, this may partially explain why batvelocity was decreased. The analysis ofcondition III revealed similar bat veloci-ties in the post warm-up test to that ofcondition I, and resulted in significantlyfaster bat velocities than condition II.After analyzing all the data the researchersconcluded that warming up with a batthat is heavier or lighter than the bat thehitter is actually using results in adecrease in the overall bat swing veloci-ty. Based upon these findings it may berecommended that batters warm-upwith the actual bat that they will beusing once entering the batters box.

Southard D, Groomer L. (2003). Warm-up with baseball bats of varying moments

of inertia: effect on bat velocity and swingpattern. Research Quarterly for Exerciseand Sport, 74(3):270 – 276.

Does Muscle TemperatureAffect Performance Beforeand After Half-Time?Recently Researchers from the Instituteof Exercise and Sports Sciences at theUniversity of Copenhagen, Denmarkexamined the effect of re-warm-up prac-tices in soccer on sprinting speed. Theresearchers divided 16 soccer players intotwo groups. The first group (RW) participated in a low intensity half-timewarm-up consisting of moderate intensity(~135 beats/min or 70% of max heartrate) running intervals, while a control(CON) group rested passively. The muscle and core temperature of eachsubject was assessed prior to the first halfof play, immediately after the first half,immediately prior to the second half,and immediately after the second half.There were no significant differencesbetween the two treatment groups beforeor after the first half. The core and muscletemperatures were significantly higher atthe cessation of halftime for the group

that participated in the re-warm-uptreatment. Interestingly, during the second half the subjects who did notparticipate in the re-warm-up protocolexperienced a significant 2.4% decreasein sprint speed, where as the re-warm-upgroup did not experience a decline insprinting speed. Additional, analysisrevealed that muscle temperature wassignificantly correlated with the decreasein running velocity. This data suggeststhat in soccer the onset of the 2nd halfof play is associated with a decrease insprint performance capabilities if no re-warm-up protocol is utilized. Theresearchers suggested that the imple-mentation of a re-warm-up protocolmight be warranted in soccer players.More research is needed to determine ifthis practice would also be warranted forAmerican Football Players.

Mohr M, Krustrup P, Nybo L, NielsenJJ, Bangsbo J. (2004). Muscle tempera-ture and sprint performance during soccer matches—beneficial effect of re-warm-up at half-time. ScandinavianJournal of Medicine & Science in Sports,14(3):156 – 162.



FitnessFrontlines G. Gregory Haff, PhD, CSCS

The Effect of 12 Weeks ofTraining With VariousCardiovascular MachinesRecent research from the Department ofPhysiology at Trinity College in Dublin,Ireland suggests that in moderatelyactive females, similar physiologicaladaptations occur regardless of trainingdevice when volume and intensity ofexercise are equated. Twenty-two semi-trained female subjects were randomlyassigned to either a treadmill runninggroup, stair climbing group, or ellipticaltraining group. All subjects trained 3days per week progressing from 30 min-utes at 70-80% max heart rate to 40minutes at 80-90% max heart rate. Allsubjects had their body composition,body mass, and maximal aerobic capaci-ty measured prior to the initiation andimmediately after the completion of the12 weeks of training. After the 12 weeksof training all three groups significantlydecreased their body fat percentage.Additionally, each group significantlyincreased their aerobic capacity.Interestingly there were no significantchanges in overall body mass betweenthe groups or in response to the 12weeks of training. Based upon thesefindings the researchers concluded thatit did not matter which cardiovascularmachine was used with semi-trainedindividuals. Regardless of the machineutilized similar alterations in body fatand cardio-respiratory fitness can beachieved over 12 weeks if intensity andvolume of training are controlled.

EgaÑa M, Donne B. (2004).Physiological changes following a 12-week gym based stair-climbing, ellipticaltrainer, and treadmill running program infemales. The Journal of Sports Medicineand Physical Fitness, 44(2):141 – 146.

Is NutritionalSupplementation on the Rise?In a recent study Collaborators fromSimmons College, Brown University,Children’s Hospital in Boston, andBoston University examined the preva-lence of traditional and nontraditionalsupplement use. Traditional supplementuse was defined as using single and multivitamin/mineral supplements, whilenontraditional supplement use was clas-sified as using herbals, botanicals, andother biologic nutrients. One hundredand sixty two collegiate female varsityathletes were recruited as subjects in orderto assess supplement use. Results of thisstudy suggested 65.4% of the athletesassessed utilized some form of dietarysupplementation, with 36% of the subject pool using a multivitamin andmineral with iron. Twelve percent of thesubjects reported using an amino acid/protein supplement, while 17% of thesubjects reported using an herbal/botanical supplement. When subjectswere asked why they took supplementsthe overwhelming majority (60.1%)responded that the use of supplementa-tion was to improve health. When askedwhere they received their supplementinformation 53% of the subjects reportedthat their family as the primary providerof supplement information. Theresearchers concluded that nutritionalsupplementation is on the rise and thatmore educational resources are neededto educate coaches, athletes, and thegeneral population about the efficacy of traditional and non-traditional supplement utilization.

Herbold NH, Visconti BK, Frates S,Bandini L. (2004). Traditional and non-traditional supplement use by collegiate

female varsity athletes. InternationalJournal of Sport Nutrition and ExerciseMetabolism, 14(5):586 – 593. ▲

About the AuthorG. Gregory Haff, PhD, CSCS is an assis-tant professor in the Division of ExercisePhysiology at the Medical School at WestVirginia University in Morgantown, WV.He is a member of the National Strengthand Conditioning Association’s ResearchCommittee and the USA WeightliftingSports Medicine Committee. Dr. Haffreceived the National Strength andConditioning Association’s YoungInvestigator Award in 2001.



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