Monthly Archives: February 2019
Baseball legend Ted Williams once said that hitting a baseball is the hardest thing to do in sports. I think it’s safe to say that not only does that statement extend to fastpitch softball, but it may apply even more given that the actual time to read, react to, and hit a pitch is comparable, but the pitchers stand closer and the ball can move both up and down through the zone (where a baseball is always traveling on a downward plane).
The point here, however, isn’t to argue that one is tougher than the other. It’s more to acknowledge that they’re both extremely difficult (as anyone who has ever done it can attest), which means any given at bat can be both exhilarating and frustrating.
That’s the reason why hitters (and their coaches) spend so much time studying the swing, and working on the swing, and sweating all the details. The goal is to create mechanics that enable hitters to get to the ball on time and hit it well and effortlessly when they do make contact.
Yet here’s the thing: while better mechanics definitely help you get to the ball more powerfully and efficiently, mechanics alone are not enough. After all, there are no style points in fastpitch softball. A beautiful swing and miss in a game is still a strike. An ugly swing that results in a fair ball no one catches is still a hit.
So yes, it takes more than good (or great) swing mechanics to be a successful hitter. You also have to have the right mental approach – one than enables you to walk to the plate with cool confidence, knowing that you are prepared to win the battle between the pitcher and you. I like to call it the “gunslinger mentality.”
And what better example of that mindset is there than Val Kilmer’s portrayal of Doc Holliday in the movie Tombstone? In the most tension-ridden situations he brings a sense of cool calm that not only helps him prepare for a possible gunfight but also helps avert the crisis by striking fear into the heart of his adversary.
If you haven’t seen the movie (or if you have and just want to enjoy it again), here’s a good example of Doc at his “I’ve got this situation under control” best:
And yes, the man with the rifle really is a very young (and a bit heavier) Billy Bob Thornton.
Here’s another fun example:
The movie is filled with them. In each you see that it isn’t just his reputed skill with a gun but his attitude that carries the day.
(In reality, incidentally, it’s generally believed that while Doc did have a fast draw he wasn’t exactly an accurate shot. He also killed far fewer men than he let on, probably so he wouldn’t actually have to be tested in a gunfight. But I digress.)
The key takeaway here is the swagger he brings when he walks into a tense situation, like the potential showdown with Johnny Ringo in the second clip. His “I’ve got this” attitude helps him prepare for whatever comes next.
That’s the kind of attitude hitters need to bring to the plate. Rather than worrying about the situation, or how good the pitcher is supposed to be, or whether coaches/parents/teammates will be mad at her if she fails, or any of the other doubts that can creep in when one steps into the batter’s box, hitters instead need to believe in themselves and their abilities.
If they’ve put in the work to develop their swings and learn how to see the ball well, it’s not them who should be worried. It’s the other team.
If you know (or are) a hitter who’s great in the cage but struggles in games, I recommend watching Tombstone, or at least the Doc Holliday clips on YouTube, to see what cool confidence looks like. (The whole movie is great, even if you don’t particularly care for Westerns, so it will be time well spent.)
Then encourage them to adopt a similar attitude as they step into the batter’s box. Stare down that pitcher. Give her a little smile. And finally, swing like they have everything under control. You’ll be amazed at the difference a little swagger can make.
Guest post by Chris Salise
Everyone likes a good game of fastpitch softball, but no one likes to be taken out of it prematurely due to an avoidable injury. Unfortunately, whether it’s due to improper stretching and calisthenics, or faulty equipment, too many people find themselves laid up before they can round the corner to home.
Don’t let it happen to you. What follows is a list of the 5 most common softball injuries and how to avoid them. A little preparation and a good dose of common sense are all you need to keep you in the game and playing at your best.
Tendinitis is most commonly associated with wrist injuries, but in its most literal form, it’s simply an inflammation of a tendon. This means that pretty much any part of your body where bones connect to muscles is vulnerable to tendinitis. For softball players, that mostly means the wrist, shoulder, and elbow.
Tendinitis can most easily be avoided by doing the proper stretches before a game. Increasing the endurance of your muscles through strength training can also lower the odds of straining your tendons. But in both cases, make sure you’re doing your exercises in proper form—stretching and lifting out of whack can cause tendinitis all by itself!
Ankle sprains are annoyingly common and a big risk for softball players. This is because whether you’re running the bases or trying to catch a pop fly, softball requires a lot of sudden stops and starts in your lower extremities. This puts sudden strain and weight on your ankle joints and can cause them to buckle without warning.
It may surprise you to learn that one of the main causes of ankle sprains in softball, however, is sliding into bases. As such, observing proper sliding techniques can heavily decrease your chances of spraining your ankle. And, of course, don’t forget to stretch!
Rotator Cuff Injuries
The rotator cuff is a series of muscles between the shoulder blade and the upper arm bone. Injuries to this part of the arm are common in fastpitch softball players because the overhand throwing motion puts a lot of stress and pressure here. Most rotator cuff injuries are one-time deals, but they can chronically weaken your shoulder if not treated properly.
To avoid these types of injuries, it’s important to learn and maintain good form, warm up before each game, and always make time for rest and recovery between sessions. Good conditioning is also essential, so don’t neglect your exercise, training, and practice. These simple habits won’t just help prevent shoulder injuries; they’ll improve your game as well!
Hamstring tears are already pretty common among the general population, but even more so for sports players and especially softball athletes. If you’re dehydrated, if you don’t stretch properly or if you’re wearing shoes that aren’t catered to the shape of your feet, all of these will contribute to the chances of you tearing a hamstring before you even make it to first.
Besides keeping hydrated and stretching, a big help for reducing the chances of tearing your hamstring is to make sure both your hamstring and quadriceps have the same level of strength. Ensuring that each part of your leg is as strong as the other will make it so that one muscle doesn’t have to take on more of a burden than the other. You don’t know how right they are when they tell you not to skip leg day at the gym!
These thankfully aren’t quite as common in softball as in sports such as soccer, volleyball, and basketball, but they do tend to occur more frequently in female athletes than their male counterparts, largely due to differences in the angle at which the hips connect to the thigh bones (aka Q angle). Still, they can be terrible to deal with when they do happen.
Tears in your ACL most often occur when you rapidly shift directions while running. These injuries are extremely painful and can cause long-term damage.
You can help prevent ACL tears by training with plyometric exercises to get your body more used to bursts of activity. It’s also a good idea to train with a wobble board to improve your balance. Endurance and coordination are the keys to not falling prey to an ACL injury.
You also might want to avoid injury by taking shorter practice sessions and making sure your goals and exercises are evenly paced. Softball injuries happen all the time, but they don’t have to be a fact of life.
Chris Scalise is a freelance writer and fitness enthusiast from Los Angeles, California who writes about sports and health topics for a wide range of publications and brands, including SportsBraces.com.
A question I will often pose to my fastpitch softball students is “How do you eat an elephant?” Regardless of age, the first time they hear it they tend to look at me as if I have completely lost my mind.
The correct answer, of course, is “One bite at a time.”* That’s a critical lesson for anyone trying to learn a new skill, or even make improvements to existing skills.
What it means in realistic terms is you don’t have to learn (or master) the skill all in one big gulp. You’re far more likely to have success (and far less likely to give up too soon) if you give yourself permission to learn whatever you’re trying to learn a little bit at a time.
This is particularly true of complex skills such as hitting and pitching that have a lot of moving parts. Trying to learn all the mechanics (or fix all the problems) at once is going to be extremely difficult if not impossible. Our brains simply don’t function that way.
But breaking the skill into smaller components, prioritizing them so you know what to work on first, and then focusing on each of those areas in order will enable you to create a progression where success builds on success.
For example, when I’m working with a new pitching student I like to use a technique called “backward chaining.” That’s a more sophisticated way of saying you start at the end of the skill and work your way backwards, because if you don’t get the end right nothing else you’ve done up until then matters.
So for pitchers we’ll work on starting the ball overhead, palm facing the catcher, bringing the upper arm down until it contacts the ribcage, and pulling the ball through into the release zone so the lower arm whips and the wrist snaps itself. (That’s a simplified version of what goes on and what I look for, but will suffice for now.)
Most young pitchers will tend to want to bring the entire arm through at once, get behind the ball too early, and push it through the release zone. Heck, some have even been taught to turn the ball backwards and push it down the back side of the circle, which is definitely what you don’t want to do.
So it takes a bit for them to learn to relax and let the arm work in two pieces. That’s why we focus on helping them get that feel, because it will serve them well as they get into the full pitch.
But if we tried to do that, plus get a proper launch, plus worry about getting into the right position at each point during the motion, etc. the odds are they wouldn’t learn anything. Especially how to whip the ball through.
The other element that enters this discussion, of course, is the impatience of players themselves. It’s understandable.
They are growing up in a world where they have instant access to everything – information (via smartphones and the Internet), food (microwave and fast food meals), transportation (no need to walk, we’ll drive you!) and so forth. The idea of having to wait for something they want is often foreign to them.
So, they try to eat the elephant like a python – unhinge the jaw and try to swallow it whole.
Again, it doesn’t work that way. As a result, realistic expectations have to be set.
They have to understand that doing this drill or taking a couple of lessons here and there won’t turn them into instant superstars who are mechanically perfect. Progress will come incrementally. Sometimes in increments so small it’s hard to tell it’s being made.
But if they keep working at it, the cumulative effect will take hold and eventually that big ol’ elephant will be gone.
The lesson for coaches (and parents) is don’t try to fix everything at once. It’s been tried. It doesn’t work.
Focus on one thing at a time, adding each new piece to what you’ve already done, and you’ll save a lot of heartache for you and the player.
For players, the lesson is to be patient and, as Bobby Simpson says, get a little better each day. Remember if you want to walk a mile you just need to start putting one foot in front of the other. Eventually you’ll get there.
So grab a fork and dig in! The sooner you get started, the sooner you’ll reach your goals.