Posted by Larry Jusdanis on Wed, Feb 22, 2012 @ 06:12 PM
I spend a lot of time in various gyms and I see a lot of things that make me wonder what I'm actually seeing. This is not unusual for me because I'm mostly a kinaesthetic-type learner and I need to try things out before I understand them clearly.
Over time, one thing that I've been able to spot immediately is something that is dead-wrong. It's easy to notice because I get a feeling inside that alerts me to the fact that I'm seeing something that is completely off the grid of what is sensible. There's a saying in coaching that ‘if something doesn't look right then it isn’t right’ and you don't have to know exactly what it is that is wrong when it just looks wrong.
There is more nonsense in gym-workouts that are directed at changing body composition than anything else. If you take a few minutes to look around any gym, you'll see things that just don't make sense. The worst part about it is that people are parting with their free time to do this foolishness. It isn't any of my business most of the time, so I just watch long enough to get the feeling and then I go back to my workout and allow the feeling to float away.
The only time it gets to me is when I'm drawn in by someone who is asking me for my opinion about their program, or their efforts, only to finally let me know that their approach is great and that I don't know what I'm talking about.
Being wilfully ignorant is a problem because it indicates that a person has stopped learning, which is fine with me, so long as I am not engaged in the ignorant conversation. However, when someone does ask me how long it will take them to drop ten pounds by doing bicep curls and some light cardio; I find it a challenge to be gently polite.
I tell them that I can't answer that question because their workout isn't a program set up by me and I have no prior knowledge of their physical attributes and how the program pertains to their individual weaknesses.
However, if they are interested, I will suggest some proven options for fat loss. Even if they say they are interested they often have tons of excuses why they can't do squats, dead-lifts or resistance training and why they would never do high intensity interval training. They tell me that eating too much protein is bad for people and that high quality food is too expensive. They believe that boxed cereal is a healthy choice because the cereal is fortified with nutrients.
Many of these clients tell me that because fish oil is fat, it should be avoided. They contend that the leg press machine is better than split squats because the knee never travels past the toes and that since the cardio class they do with their girlfriend helped them drop five pounds, doing it twice a week should help them drop 10. It goes on and on.
What I find very surprising about this attitude is the high level of buy-in the client demonstrates. It doesn't matter that I look exactly how they want to look, they JUST KNOW that what they are doing is going to be effective REGARDLESS of how little impact it is having on their body. Evidence doesn't enter into the equation when faced with overwhelming emotional commitment – the feeling that it will work.
I understand there is a lot of psychology involved in all of this, and that these people who desire to change their body composition have, at some level, an emotional issue or two that led them to their larger self in first place. But, the fact that they hold on to their issues during their efforts to change their body composition is regrettable and it is wasting a lot of their time.
Let’s face it, someone who has 50 pounds of fat to lose is very good at one thing - gaining fat - and they aren't very good at the opposite thing, getting rid of fat. But they can't grasp this obvious relationship. However, if they could, they would end up in a much better place.
The hard, fast truth about improving body composition is that you need an expert to help you do it. If you are a baseball player going to the gym and you are not trained by an expert, it's time to fire your coach and hire an expert. SST's individualized programs may be exactly what you need. Give SST a call and find out how we can help you!
For more information and access to great articles and videos please visit www.sstcanada.com
Larry Jusdanis BPE, CSCS & Founder - SST Canada
Images courtesy of minipingers.blogspot.com, gmuhs.wswsu.org & personaltrainingadvice.com
Posted by Rick Johnston on Tue, Feb 21, 2012 @ 04:33 PM
Typically when learning how to play the infield, most of the instruction an infielder will receive will be centered on technical areas such as glove position, how far the feet should be spread apart, flexion in the knees and ankles, etc. However, an overlooked area when teaching young players how to field a ground ball is the ability of the infielder to read the hop and determine the hop that they should try and intersect the ball on. Reading hops is truly an art in itself and takes thousands of reps to garner the ability and "instinct" to understand. Notwithstanding the importance of the technical efficiencies necessary to field the ball, this article will briefly delve into a couple types of hops that can be expected and how and infielder should go about making the play on these hops - namely the "big, high hop" and the "short hop".
First and foremost, ground balls will take a variety of hops as they move toward an infielder. Typically, there are three types of hops a ball can take: a big, high hop; a short hop and the dreaded in-between hop. The goal of every infielder is at all costs, to try and avoid the in between hop. This is the hop that will absolutely place every infielder in a position that they simply do not want to be in. That is, fielding the ball on your heels, deep against the body while backing up. Instead of talking about the negatives of fielding an in between hop and sending the wrong message, after all, the best way to avoid an in between hop is to turn it into a big, high hop or a short hop. Let’s examine the big, high hop and the short hop and consider these hops as our priorities when fielding ground balls.
Big, High hop: This is the ball that every infielder desperately wants to try and get. It is fashioned by first recognizing and reading the ball off the bat, then moving quickly and fluidly toward the ball while creating an angle of approach. Once the infielder has ascertained the directional angle to take toward the ball, the next key is timing the momentum into the fielding position so that the ball can be intersected in the desired hop. A good key to reading these types of hops is “if the first hop is high, come and get it”. Big, high hops are not necessarily above the waist, they can be below the waist around the mid thigh area or knees.
Short Hops: The short hop is also considered an advantageous hop to field ground balls, as the ball will be fielded shortly after the ball has hit the ground for the last time. The infielder will simply move his glove in a downward plane and take it through the ball while continuing to maintain his body momentum. The glove should never be shifted in a backward direction when taking a short hop, as a backward move of the glove will only cause the hop to extend further, thereby giving the ball more time to bounce upward and turning the hop into an in between hop. Always get the glove lower than the hop and work toward the ball.
I hope this gives you a better understanding of what to work on in reading hops. Look forward to hearing some of your own tips and experiences.
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Images courtesy of www.baseball19.com & www.mysanantonio.com
Posted by Jen Scorniaenchi on Wed, Feb 08, 2012 @ 11:49 AM
Sport Psychologists often hear from baseball parents who worry about young baseball players who are too hard on themselves. You're likely familiar with these types of athletes. They're perfectionists.
Perfectionist athletes criticize themselves for making mistakes, often hold very high expectations for themselves, and get frustrated easily after making mistakes.
On the positive side, these athletes typically have a strong work ethic, are committed to their goals, and want to learn and improve. In fact, most athletes display at least some 'perfectionist' traits from time to time.
It's not always easy for perfectionist athletes to perform up to their abilities. In fact, it is usually fruitless. When kids try to be perfect, they can undermine their own talents quickly. They hold strict expectations about their performance, are afraid of failing, and worry too much about results--statistics, goals scored or wins.
If your young athlete is a perfectionist, begin by identifying the traits that may be sabotaging his or her confidence in competition.
Does your child want to win so badly that he feels anxious? Is your athlete afraid of failing or losing? Does he or she play tentatively during games? Does your athlete try too hard and then over-control his or her performance?
Sport Psychology research has found that kids with high expectations—whether these expectations come from parents or from the kids themselves—are more likely to get angry. If they can’t achieve their own high standards, they get frustrated and angry.
One way to help these young athletes with high expectations is to tell them it’s okay to make mistakes. If they keep making the mistake, coaches and parents can try to find a different way to help the athlete such as watching a video, or having some more one-on-one time with the coach.
High expectations undermine players’ performance in many ways. If they become frustrated or
angry, they don’t perform well. Their confidence suffers. To help kids with high expectations, start with your own expectations. Are they too high? Are you pushing on your children some of your own dreams?
One important task for you as a parent...
Parents with perfectionist athletes should help kids identify their high (often unrealistic) expectations about how they should perform. Then help your child replace these expectations with simple process goals.
For example, say your athlete believes he or she should throw every pitch perfectly. Suggest that your child replace his or her "I must throw every pitch perfectly" mindset with these simple process goals or objectives:
1. Pick the right target for each pitch
2. Be decisive
3. Be confident
4. Be committed
5. Let it go
Also, be careful what you tell them just before they perform (read this blog on Last Minute Tips). Even if you’re kidding when you say, “Go out there and score nine goals,” they might take you seriously and take this goal on as their own! It’s best to say, “Go out there and have fun.”
To learn more about how I can help your player(s) overcome the negative effects of perfectionism, among many other performance-related obstacles, contact me for a free mental performance consultation. Just click the picture below. Thanks for your time!
Jen Scorniaenchi BA, MS
Photos courtesy of www.crazykindalife.wordpress.com & www.mocoloco.com
Posted by Rick Johnston on Tue, Feb 07, 2012 @ 09:05 PM
Would you like fries with that?
So to everyone who has taken the time to read this series and/or make comments, I give you a large thanks. We have had agreements on things and some disagreements. (If you have made comments and not been replied to yet, you will receive one.) All in all, it has been very enjoyable putting pen to paper, or I suppose fingers to keyboard, and a fruitful exercise overall. A few new connections have made with people across the continent and that is always a good thing.
Now to end the series, I offer a bit of a pre-emptive apology. The last myth is not about baserunning. So if you have been waiting on pins and needles for the greatest myth of them all, I regret to inform you that preceding 8 myths are going to have to do for now.
Instead, after some serious topics I offer a little bit of levity, but arguably a no less important myth that is certain to inspire some discussion and disagreement. Here it is:
Myth #1: The ballpark franks are better inside the stadium than outside it
In my humble opinion, this is as much a myth as any of the previous posts in this series. Almost without exception, you will find the hot dogs outside the stadium to not only be superior to what they serve on the inside, but also less expensive. Bigger dogs, better cooking. Too bad most places won't allow you to bring them in to watch the game unfold and see if you can't view your own baserunning myths occur.
So after some serious discussions, let's have some fun and find out what you think: Are they better inside or out? Where are the best dogs are served in North America? If not dogs, what is your bad food of choice when taking in a heavenly baseball game?
If you are just joining the series, you can find the 8 "serious" myths below. Please enjoy and feel free to comment on any or all of them. Thank you again for reading. I look forward to connecting again soon.
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Baserunning Myth #7 - Contacting the base when advancing: The runner should always touch the base with the left foot
Baserunning Myth #6 - Take a bigger lead than normal at first base when stealing: The base will be easier to steal
Baserunning Myth #5 - Your fastest runners will be your best base stealers
Baserunning Myth #4 - Sliding into first base: The runner gets there faster
Baserunning Myth #3 - When on second base, the baserunner is supposed to be responsible for the position and movements of the second baseman
Baserunning Myth #2 - Tagging at third base: The third base coach should tell the runner when to break for the plate
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Posted by Rick Johnston on Mon, Feb 06, 2012 @ 07:18 PM
Why not just watch for yourself?
Myth #2
Tagging at third base: The third base coach should tell the runner when to break for the plate
The third base coach should never direct the baserunner verbally when to go (but he should give the baserunner information prior to the pitch regarding what he would like the baserunner to do, pending the situation). The baserunner should not blindly set up to tag on a fly ball and be intently staring at the third base coach waiting for the command to “GO”. Why? The time it takes for the baserunner to get the verbal cue, then process the cue, then getting the body started for the break takes too much time. In fact I recently read that old "hand timed" sprint times in track and field are having 0.35 seconds added to the times to account for the human delay at the start. Knowing this, now imagine waiting for the third base coach to yell "Go" when he sees the ball being caught (add 0.35 seconds) and then factoring in the runner's delay (another 0.35 seconds). The runner is now potentially operating at a 0.7 second disadvantage. Not a great start to scoring.
It is always best to have the baserunner open up or face the play so he can see the catch first hand. The baserunner should use either foot, but the foot on the base should be the one that allows the body to be open to the catch. For example, if the ball is caught in play or down the right field foul line, the left foot would be on the base (see picture). If the ball is hit foul, to the left side, then the right foot should be on the base and body open to the catch. To assist in getting a quicker, more explosive break off third base, as the ball nears the outfielder’s glove the baserunner should start to lean forward and down slightly, building up momentum for the start. It then becomes a rolling start rather than a stationary start.
So what do you think? Let me see your thoughts below in the comments section.
Also, if you missed my previous myths, you can check them out here:
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Baserunning Myth #7 - Contacting the base when advancing: The runner should always touch the base with the left foot
Baserunning Myth #6 - Take a bigger lead than normal at first base when stealing: The base will be easier to steal
Baserunning Myth #5 - Your fastest runners will be your best base stealers
Baserunning Myth #4 - Sliding into forst base: The runner gets there faster
Baserunning Myth #3 - When on second base, the baserunner is supposed to be responsible for the position and movements of the second baseman
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Image courtesy of www.kbiassportsextra.wordpress.com
Posted by Rick Johnston on Sun, Feb 05, 2012 @ 06:05 PM
Myth #3
When on second base, the baserunner is supposed to be responsible for the position and movements of the second baseman
This is the sole responsibility of the third base coach. In fact, once the baserunner leaves first base and safely reaches second base, all back side visual responsibilities are to be taken care of by the third base coach. Baserunners are responsible for all front side visuals, that is, the pitcher and catcher. Asking or directing the baserunner to watch both the front and back side, will only hinder his chance of extending the lead and getting a good jump either on a steal attempt or a batted ball. In some cases, you may also find the first base coach involved in the visual and verbal communication of the baserunner at second base. Once again, this should be avoided - it will only add distractive cues to the baserunner. A third base coach would need to set up a series of verbal communication cues to assist the baserunner in getting off the base, to hold on the lead length, indicating there is room or to go back.
In any event, the third base coach will accept all visual movements produced by the two middle infielders and control the back side. The baserunner should then be assigned all front side movements.
So what do you think?. Let us hear your thoughts below.
Also, if you missed my previous myths, you can check them out here:
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Baserunning Myth #7 - Contacting the base when advancing: The runner should always touch the base with the left foot
Baserunning Myth #6 - Take a bigger lead than normal at first base when stealing: The base will be easier to steal
Baserunning Myth #5 - Your fastest runners will be your best base stealers
Baserunning Myth #4 - Sliding into forst base: The runner gets there faster
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Imagie courtesy of www.probaseballinsider.com
Posted by Rick Johnston on Sat, Feb 04, 2012 @ 05:59 PM
Perhaps Superman is the exception, but other than him...
Myth #4
Sliding into first base: The runner gets there faster
There are a couple of instances when a runner should slide into first base, but they do not have anything to do with getting there faster:
- The baserunner should only slide into first base to avoid a tag by the first baseman, pitcher or second baseman
- The runner should only slide into first base if he feels that there may be an impending collision
Other than these, sliding into first base is not a faster method of getting to the base. In fact, if this were true, why wouldn’t world class sprinters slide when crossing the finish line? Remember first base is the only base (other than home plate, which is not considered a base) where the baserunner, by the rules of the game, can touch the base and run past it (after touching). Whereas at second and third base, unless the baserunner is rounding and either moving to the next base (or home plate), a slide would assist in avoiding a tag or collision or assist in maintaining base contact after a successful steal or play.
Yes, it can often be seen that some players, including major league players, slide into first base. Truthfully, it makes no sense and should be avoided.
So what do you think?. Let us hear your thoughts below.
Also, if you missed my previous myths, you can check them out here:
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Baserunning Myth #7 - Contacting the base when advancing: The runner should always touch the base with the left foot
Baserunning Myth #6 - Take a bigger lead than normal at first base when stealing: The base will be easier to steal
Baserunning Myth #5 - Your fastest runners will be your best base stealers
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Image courtesy of www.bleacherreport.com
Posted by Rick Johnston on Fri, Feb 03, 2012 @ 06:12 PM
Man cannot live on speed alone
Myth #5:
Your fastest players will be your best base stealers
Wow, if only this were true. Certainly when stealing bases if this were the case, then many teams would go out and sign or recruit every track and field athlete that competes in a 50 m, 60m or 100 m race. Unfortunately this is so unproven and there is much more to stealing bases than just speed alone. Let me make a case in point, and then I will dive into factors that make up the stealing process.
In 1974, then Oakland A’s owner, Charlie Finley, signed Herb Washington, one of the world's most celebrated sprinters as a student-athlete at Flint Central High School and Michigan State University. The four-time all-American won one NCAA title, seven Big Ten titles, and tied or broke the world record in the 50- and 60-yard dashes several times. Washington was signed as the “designated runner”. Although Washington had some High School baseball experience, he had not played since. That same year he was signed, he was a pinch runner late in game 2, of the 1974 World Series. He got picked off in the 9th inning in a crucial situation. Washington, as fast as he was, appeared in 105 Major League games, never as a hitter or a defensive replacement. However, he did have 48 steal attempts and as fast as he was, he only was only successful in 31 of those attempts. So what can we take from this…a fast runner does not always have a better chance of stealing a base.
As we review base stealing in its simplest form, no matter the speed of the runner there are other factors that make up the steal itself. Runners have to be fearless; runners need to have a lead that supports their ability; runners need to get a good read on the pitcher; runners need a good jump; runners need to ensure their first few steps are explosive; runners need to run with good running mechanics; runners need to read the position of the fielder relative to the base; runners need to know how to effectively slide to avoid a tag; runners need to know pitcher times to the plate; runners need to know catchers POP times; runners need to know the situation; runners need to know running counts versus the non-running counts or poor counts to run on.
As you can see, there is a plethora of factors to base stealing. Yes, it is great to have speed on the bases, and you are better off with it than without it, but speed is not the only considering factor in determining your best base stealers.
Love to hear your thoughts and experiences. Also, if you missed my previous myths, you can check them out below:
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Baserunning Myth #7 - Contacting the base when advancing: The runner should always touch the base with the left foot
Baserunning Myth #6 - Take a bigger lead than normal at first base when stealing: The base will be easier to steal
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Image courtesy of www.baseballhistoryblog.com
Posted by Rick Johnston on Thu, Feb 02, 2012 @ 06:52 PM
To stretch the lead or not...that is the question
Myth #6:
Take a bigger lead than normal at first base when stealing: “if you get a bigger lead, the base will be easier to steal”
Bigger or longer leads off first base actually do not produce more stolen bases. In fact, when larger than normal leads are taken, many players will get worse jumps when stealing due to their worry of getting picked off. Leads at first base that are exceptionally large will send a negative/defensive message from the brain to the body for most players, which is usually in the context of “I hope I don’t get picked off”. Thus, the jump for the baserunner is that much slower (or delayed) because the mind simply is thinking backward versus forward.
Baserunners, through trial and error, field testing and ability should find the most desirable time measured lead that will promote a sizeable, consistent, and defensible lead off first base, at the same time one that promotes confidence in the jump and steal break, and ultimately maximizes success in achieving the goal of advancing a base. To successfully steal a base you must be in an aggressive (yet not reckless) state of mind. Anything less will likely lead to an easy out if and when you decide to make your break.
Love to hear your thoughts and experiences. Also, if you missed my previous myths, you can check them out below:
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Baserunning Myth #7 - Contacting the base when advancing: The runner should always touch the base with the left foot
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Image courtesy of www.metrowny.com
Posted by Rick Johnston on Wed, Feb 01, 2012 @ 06:06 PM
Contacting the base when moving toward the forward base: The baserunner should always touch the base with the left or inside foot
Science may prove touching the base with the inside or left foot is more efficient in controlling centrifugal force during the angle turn, but baserunners should not break stride in order to make sure their left foot touches a base when rounding it. Instead, they should focus on accelerating off the base, making sure EITHER foot drapes over the forward side (second base side of first base; third base side of second base; and home plate side of third base) of each base and use leverage and momentum (which will be lost if trying to always touch with the left foot) to drive toward the next base. Far too often, players are directed to only contact the base with the left foot, only to have them break stride which actually causes them to slow down and essentially produce a slower, less explosive and overall very inefficient angle turn.
Let acceleration and speed rule when making the angle turn by just letting the foot which hits the base (left or right) just happen...whichever one gets there first.
If you missed my previous myths, you can check them out below:
Baserunning Myth #9 - Leaving the batter’s box and sneaking a peek: The peek occurs on the second or third step
Baserunning Myth #8 - Angle turns approaching each base: The angle should be the same for each player
Rick Johnston, Co-Founder & Head Instructor - The Baseball Zone
Image courtesy of www.hymsystems.com