Category Archives: Pitching
For the past 20+ years (can I really be that old?) I have been a private coach, primarily working with pitchers, hitters and catchers. During that time I have had an opportunity to teach many wonderful young women, helping them to achieve success and realize their dreams – whatever those dreams may be.
But through that time I have also come to recognize that there is an under-served constituency out there that is aching for someone to fill their needs. So today I am proud to announce a new service through Softball Success that I am calling “Parent and Player Validation,” or PPV for short.
The way it works is you bring your daughter to me, but rather than trying to teach her anything I just stand there for a half hour and tell you how awesome she is.
I will walk around and view her from different angles, put my hand on my chin, look serious, nod a few times, maybe whistle or say “whoa!” (although that costs extra) and even shoot a video or two and use it to show you why she’s so great. What I won’t do, however, is offer any of those bothersome suggestions or critiques because if you’re coming for this service I know you’re not interested in any of that claptrap. You just want to hear she’s perfect the way she is.
Now, I know this service won’t be of interest to any of my current students or their parents because they are all on-board with working hard and trying to improve themselves. I’m actually fortunate to work with an outstanding group of students.
Still, I realize there are people out there who can use this new service. I’ve run into them in the past.
I could tell because when I would tell a pitcher she needs to lock her shoulders in at release, or relax and whip her arm, or stay more upright instead of leaning forward the only reaction I would get is a stinkeye from both the parent and the student.
Or if I told a hitter she needed to lead with her hips, or keep her hands from dropping to her ribcage, or drive her back shoulder around the front instead of pulling the front shoulder out both parent and daughter look at me like I told them they smelled of elderberries.
Clearly, they weren’t interested in my honest opinion, or in changing anything. They simply wanted me, as a professional softball instructor, to validate what they already believed.
Of course, the core of great customer service is to give the people what they want (to paraphrase Marshall Field). So rather than fighting the tide, I’ve decided this could be a tremendous money-making opportunity.
With that in mind, I am thinking of a fee structure along the lines of:
- Saying she is perfect and I wouldn’t change a thing – $100/half hour
- Saying she is an incredible talent and one of the best I have ever seen – $200/half hour
- Saying she is without a doubt the best I have ever seen in-person – $500/half hour
- Saying she could possibly be the greatest player who ever played the game – $1,000/half hour
I haven’t locked into the actual dollar amount, but I’m figuring with as desperate as some people are for this type of validation this is probably a good starting point. I may also offer a discount if you just want to come in and have me say it without actually having to watch the player do anything since I would be able to squeeze another actual lesson in during the rest of the time. Or if you want to send me a 30 second video and have me email my effusive praise back to you.
I can see where this could lead to other services as well. For example, I can set aside a radar gun with a series of impressively high readings and let you take a picture with your daughter showing whatever reading matches what you think she’s throwing. I’m thinking $50 for that, at least to start. The possibilities are endless.
So let me know. If you’re looking for someone to tell you how awesome your daughter is without all the inconvenience of being told she needs to work on this or that, this new service should fit the bill.
Just remember that being told what you want to hear doesn’t mean she’ll perform well on the field, especially when she faces competition of equal or better ability. That actually takes work.
But if you just want to have your ego, and your daughter’s ego, stroked I am prepared to accommodate. All lines are now open…
I am going to admit right up-front that I have always had a somewhat tenuous relationship with radar guns/units for pitchers.
At first it wasn’t too bad. I bought a Glove Radar and attached it to my catcher’s glove to check my own daughter’s speed. It was fine for that purpose, especially since we weren’t really caught up in the absolute number but rather just looking to see whether she was making progress.
Once I started teaching pitching lessons and was no longer catching, I purchased a series of other units, including an early Bushnell (which I ultimately gave away) a Jugs Gun (an earlier model than the one in the link, which I still own) and then all the iterations of the Pocket Radar.
I tended not to use the radar units much, however, because of one simple phenomenon. Whenever I would pull out the unit, no matter which one it was, the pitcher would tighten up and start throwing visibly slower than she had before.
Inevitably the readings were disappointing and what had started out as an energetic lesson would kind of fall into a sort of funk. Consequently, while I had all this technology at my disposal I didn’t really take advantage of it.
That changed after I took the High Performance Pitching certification courses from Paulygirl Fastpitch and had a chance to observe how Rick Pauly was doing it. He had a radar unit permanently set up in the cage he uses for lessons, with a big readout the pitcher could see after every pitch.
As you would watch him teach lessons in the course, the speed was always there in the background. As a result, it no longer became a “thing” to be trotted out. It was just part of the background, like the net or the posters he has hung up.
That brought me to my epiphany. If every pitch is measured, the pitcher just might learn to get over her fear of being measured.
Of course, one of the differences between my situation and Rick’s is that all his students come to him at a single location, sometimes from hundreds of miles away, while I work out of at least three different facilities on a regular basis, plus some other locations when I am working with several pitchers on a team. I am a softball gypsy.
So I started thinking how I could duplicate that experience when it hit me. I have a Pocket Radar Smart Coach unit. I could mount it to a tripod, place it behind the catcher, and pull up the readings on my iPhone.
Good idea in theory, except it became a problem when I wanted to video a student to point out something to work on. Luckily technology again came to the rescue and in a better way.
I still set up the Smart Coach on the tripod in Continuous mode. But then I connect it via Bluetooth to my iPad, which sits on the floor, off to the side, in front of the pitcher. Every pitch gets registered in big numbers that we both can see, and my phone remains free for video.
From a logistic standpoint, this setup has worked out well. I also quickly discovered that an evening’s worth of lessons will drain the batteries pretty quickly. But luckily the Smart Coach has a port that lets you connect a power block to it.
The power block I have lasts for several hours. When I get home I recharge it and it’s ready for the next evening’s lessons.
The big question, of course, would be the effect it had on the students. Would they tense up and freak out over having every pitch measured?
Not at all. In fact, the opposite has happened. I find that the big, red numbers inspire them to work harder to increase their speed.
There’s no slacking off in a lesson, because it becomes obvious. The numbers don’t lie. And they all want to do a little better than they did before, so they keep working at it.
But rather than tensing up they kind of find their own way to relaxing and throwing better.
Since I’ve started using it, I think every pitcher who has done it has achieved at least one person best if not more. By personal best I mean her highest reading on my set-up.
It also gives me a way to push them that’s fun for them. If a girl throws 51, I’ll ask her to throw 52. It’s just one mph more, but stack up enough of those and you get a nice speed increase.
The setup I use isn’t perfect. Pocket Radar says the unit works best when it’s a few feet away and directly behind the catcher/in line with the pitch. The cages I use don’t allow for that type of setup; I usually have to put it a foot or two to the side of the catcher, sometimes right behind him or her.
No matter, however. The objective isn’t to get an absolute speed measurement. It’s to track (and encourage) progress.
Having a pitcher improve speed during a drill, or work to get to a new high speed from the pitching plate, gets us where we want to go. We can always get the more accurate measurement when we can set it up properly.
So if your experience has been like mine, where bringing out the radar unit becomes a momentum killer, try making it “part of the furniture” instead. You will probably like what you discover.
One of the common flaws you will see even in otherwise strong pitchers is a tendency to stick their butts out toward first base (right handed pitcher) or third base (left handed pitcher) after they land. I call it monkey butt, since that’s how many primates “present,” while Rick Pauly calls it the “ninja” position.
No matter what you call it, what you end up with is a posture issue where the shoulders are not stacked up on top of the hips. Instead, the hips are cleared out of the way so the arm can come through the release zone unimpeded rather than making brush contact.
You can tell pitchers they need to stay stacked, hips under shoulders, but they can’t always feel what that means. In other words, they don’t realize they are sticking their butts back; that makes it pretty tough to correct.
One description I’ve heard of how to encourage them to keep the hips under the shoulder is to imagine cracking a walnut between the butt cheeks. If you do that, you will tend to bring the hips/butt in rather than sticking it out.
The problem with that is younger pitchers in particular may not have much experience cracking a walnut with their hands. So while they may nod and say ok, they may not quite be able to understand what you actually want them to do or how much pressure they need to apply.
The other night, however, I found a good cue that not only relates to a fairly common human experience; it also has the benefit of being one of those funny things you don’t ordinarily talk about, especially in a pitching lesson. It feels like you’re conspiring on a secret.
What I told a couple of pitchers with this issue was “Imagine you have a little gas getting ready to come out, but you don’t want to let it out. As you land, do what you need to do to hold it in.”
The pitchers immediately got the concept, and went from monkey butt to upright posture immediately.
I won’t say it’s a miracle cure. After a while they would get back into monkey butt position again. But by saying “hold the gas in” they’d immediately get back to better posture. I expect as they gain more experience they will learn to get the right position automatically – just like anything else.
If you have a pitcher who just can’t seem to avoid pushing her hips/butt back, give this cue a try. You may get some strange looks at first, but I’m pretty sure you’ll get the results you’re looking for quickly.
One of the most well-known pieces of advice from the late, great Bruce Lee was a simple three-word statement: be as water. For those interested in more of what he meant, or who are just wondering who the heck Bruce Lee was, here’s a video:
While Lee’s advice was ostensibly meant to encourage martial artists to give up their old, rigid approach to movement in favor of one that was more free-flowing, I find it’s also great advice for fastpitch softball players. Here are a few examples.
When pitchers want to throw harder, they tend to tighten up their muscles and become very stiff. They also do it when they’re trying to guide the ball to a location (even if it’s just the general strike zone). Yet that’s the worst possible thing to do in each situation.
If you’re trying to gain speed, remember tight muscles are slow muscles. You can swing your arm around much faster if you relax and let it go versus trying to force it around.
Being stiff when trying to gain better control also works against you, and actually makes it more difficult. If you are tight and off-line somewhere in your circle, you will stay there and the ball will go somewhere you don’t want it to.
But if you are loose, a gentle nudge is all it takes to get back on-line. Plus, you have momentum working for you, because if you are loose and using good mechanics (i.e., those that follow the natural way the body moves) it’s a lot easier to follow the natural line.
To improve as a pitcher, be as water.
The same things about tight versus loose apply to hitters. If you try to muscle up on the ball you’ll lose the whipping action of the bat into the hitting zone, costing you valuable bat speed.
Being tight also makes it difficult to react and adjust to pitch speeds, spins and locations. A rigid swing will tend to continue going wherever it started to go; a relaxed swing allows you to make adjustments without losing bat speed.
Then there’s the mental aspect. If you are uptight generally (aka in your own head) you are going to be worried about far too many outside factors, such as your last at bat or the fight you had with your mother before the game, to bring your swing thought down to “see ball, hit ball.”
There will be no flow to your swing, just a sort of panicked flail as the ball comes in. You may even start seeing things that aren’t there, or lose your perspective on exactly where the strike zone is. Much can happen.
To improve as a hitter, be as water.
As a fielder, you want to be able to move smoothly to the ball. You want your throws to be easy and sure.
That’s going to be tough if you are tight and rigid. The word “flow” is frequently used to describe a great fielder. And what water does.
Being rigid or mechanical in your movements is a sure ticket to many more errors than you should be making. And if you are that way because you are AFRAID of making errors and being pulled out of the game, it only gets worse. Forget about all that.
To improve as a fielder, be as water.
Approach to the Game
Perhaps the area Bruce Lee’s advice applied to most is your general approach to the game. In the video, he says that if you pour water into a cup it becomes the cup. If you pour it into a teapot, it becomes the teapot.
Fastpitch softball players need that type of flexibility as well. You may be asked to play a position that isn’t your usual one. You can either resist or go with it.
Yes, playing outfield rather than catcher or shortstop may not be your preference. But if you go with it and prove yourself in the role you were asked to play you are far more likely to get the opportunity to show what you can do in the position you want to play. I’ve seen it happen.
You may not like your coach’s coaching style. Understood – there are some bad coaches out there. But often it’s not a matter of good or bad, it’s just different than you prefer.
Rather than bracing yourself against it like a rock, be as water. Adjust your expectations and get as much as you can out of the experience. Everyone has something to teach – even if it’s just not to be like they are in the future.
You may not be getting the playing time you want or feel you deserve. That may be true. But before you just blame the coach and jump ship, ask yourself if you’re doing all you can do to earn the spot you want.
Are you diving for balls in practice? Are you displaying a positive attitude? Do you go to the weight room, take extra batting practice or bullpen work, ask for one more ground ball if you pooch one in practice, help clean up team equipment at the end of practice or a game, etc.?
Maybe the answer is yes and you’re just not getting a fair shot. It happens. But before you decide that, determine whether you have been trying to shape yourself to the program the way water shapes itself to the cup or wishing the program would shape itself to you.
So after all of this, if I were to ask you which is stronger, the rock or the water, what would you answer?
Many would say the rock. Not a bad answer on the surface, because if you place a rock in a stream or river, the water will be forced to go around it.
Over time, however, the water will wear away the rock and any other obstacle in its path until it can once again flow smoothly.
So I ask you again: which is stronger, the rock or the water?
Be as water, my friend.
As anyone who has gone through the process knows, selecting a pitching coach is a bit like entering the Wild West. There are all these conflicting ideas out there, covered in articles, social media posts, YouTube videos and the like.
Some are good, some are great, and some, quite frankly, are downright dangerous to the pitcher’s health. But how does a parent who wants to do right by his/her daughter, or a coach who wants to give his team’s pitchers their best chance of succeeding, sift through all the muck to find the diamonds in teaching?
A new online education program called High Performance Pitching was introduced over the holidays to address this glaring need. It offers detailed instruction from Rick Pauly of Paulygirl Fastpitch, along with demonstrations of certain drills by his daughter and 8-time NPF All-Pro Sarah Pauly, that explains the mechanics used by every elite pitcher in the game today and how to achieve them, step-by-step.
High Performance Pitching is structured to serve several needs. For those who know little or nothing but want to learn the best way to pitch a softball in fastpitch, there is the Beginner level program. It offers three courses (one free, plus two others for $29.95 each) that cover the basic mechanics and key checkpoints to look for.
All courses are video-based so you can see each piece in action. It’s ideal for the parent whose daughter thinks she may want to pitch, a team coach who wants to help his/her pitchers get started, or anyone who is interested in finding a pitching coach and wants to know what to look for in what the coach teaches.
There is also an Intermediate program that gets far more in-depth into the mechanics of pitching. It consists of 12 courses, each roughly an hour long, that break down various aspects of basic mechanics and offer drills. It is designed both for pitching coaches who are interested in learning the mechanics of high-level pitching as well as anyone who is looking for help in a specific area.
To participate in the certification program you must first complete a background check and pass an online course about preventing sexual abuse. You must then sign and return the Standards of Instruction Affirmation and Code of Ethics for Coaches documents.
One of the best parts is there are also videos that show Rick Pauly working on these principles with different students. You get to be the proverbial fly on the wall as Rick works with a pitcher. That means you can see the individual repetition failures as well as the successes and how Rick approaches corrections.
In fact, for many pitching coaches these “live” sessions may be the best part as it enables you to see how a very successful pitching coach works. All too often we are stuck in our bubbles, with just our own approach to go by. These videos provide a unique and valuable perspective.
At the end of each course there is also a quiz to test your knowledge. If you are going for High Performance Pitching certification you must take and pass these tests. If you are not, or you are just cherry-picking certain videos, the quiz is optional.
You must also complete a personal interview with Rick or Sarah, either in-person or online, before you can be certified.
Finally, there is the Elite program which focuses more on advanced movement pitches, increasing speed, changing speeds, improving location of pitching and other topics. You must first take and pass the Intermediate certification program as a prerequisite to taking the Elite certification program.
(Full disclosure: I have completed both and am now Elite-level certified.)
The Elite program includes 10 courses, again each of them running roughly an hour. To achieve certification you must again take all the courses and pass all the quizzes. I believe you also have the ability to cherry-pick certain courses if you don’t want to follow the entire program.
In all, to become Elite level certified you will complete 22 courses, 150 lessons and 22 quizzes. It is all self-paced so you can do it when you have time.
For the Intermediate and Elite levels there is a $200 registration fee. You must then pay $29.95 for each of the individual courses. It is definitely an investment of money as well as time.
But is it worth that level of investment? Absolutely. I’ve been teaching pitchers for 20 years using the same approach yet I learned some nuances and concepts that will affect the way I teach going forward.
For someone who was brought up in the “hello elbow, paint your way through the release zone, slam the door” school (including former pitchers) it will be even more valuable because you will learn a way of teaching that produces better results for your students while keeping their shoulders, arms, knees and other body parts safer.
The goal of High Performance Pitching is to revolutionize the way fastpitch pitching is taught. In speaking with Rick, his main concern is all the harm that is being done to pitchers through poor instruction.
He wants to inform and educate parents and coaches, and offer an accessible, definitive resource that makes it easier to develop high quality, healthy fastpitch pitchers.
If you are involved in pitching in any way, at any level, it’s worth checking out.
And if you are a parent seeking a certified coach who follows the High Performance Pitching principles, be sure to check out the Certified Coach Locator. It lets you know who in your area you can turn to for high-level instruction.
One of the best AND worst things to ever happen to fastpitch softball training has to be the ready availability of instructional videos on sources such as YouTube.
It’s one of the best things because it has made a whole world of knowledge available to parents (and coaches) that was never available before. Personally, I think it’s one of the big reasons there is far more parity in the sport than there used to be.
Prior to YouTube, much of the best knowledge was concentrated in Southern California among a small group of coaches. If you were lucky enough to live near one, you received high-level coaching. If you were on the other side of the country, maybe not so much.
But once better information started becoming more available on YouTube (and through the Internet generally), enthusiastic players, parents and coaches were able to learn from the best no matter where they lived. Not saying everyone took advantage of it – there’s still a lot of bad coaching out there – but at least the information became available.
So why do I think it’s also one of the worst things that happened? Because parents and coaches could see how their kids/players looked compared to the examples, and the top-level players, and many became obsessed with trying to get their kids/players to look like the ones they saw on video.
That in and of itself isn’t a bad thing either. But where it became a problem is they wanted to make it happen instantly. So rather than addressing one issue at a time, they started trying to fix everything at once. That is probably the least effective way to learn anything.
What does that mean? Take a pitcher for example. The parent/coach sees the pitcher doesn’t have enough leg drive, so he/she starts working on that. Then he/she notices the arm seems a little stiff. So rather than continuing to focus attention on the leg drive, the pitcher now starts focusing on keeping the arm loose.
Then the parent/coach sees the glove swimming out and… well, you get the idea.
All of those are valid corrections. But it’s difficult, if not impossible to make all of them at once. Or even all in one session.
(DISCLAIMER: I know about this from direct experience because I used to do it too. Probably still do now and then, but I try to catch myself before it gets out of hand.)
A better approach is to set priorities, and then work on those priorities – even if other parts of the skill aren’t up to par. Or even if they are affected by the changes you’re making right now.
The reason is despite all the talk and hype about it, science has shown us that there is no such thing as multitasking. (Sorry all you people who think you’re good at it.)
The human brain can only pay attention to one task at a time. And making corrections to softball mechanics, or anything else for that matter, takes time, no matter how much we wish that wasn’t true.
Enabling players to remain focused on making a single correction, then moving to the next, will produce far better results than trying to fix everything at once.
But what about the discussions on how random practice (doing different things each time) is better than block practice (doing the same thing over and over)? That is true after a certain point, once the player has acquired a certain level of proficiency in the skill. For example, fielding ground balls to the left, right and center, hard and soft without establishing a set pattern will help translate those infield skills to a game better than doing 10 to the left, then 10 to the right, etc.
But that presumes the player already knows how to field ground balls to the left, center and right, hard and soft. If not, the fielder must first acquire that skill, which is best accomplished through repetition and focus.
Giving players who are learning new skills, or replacing old skills with new ones, an opportunity to focus on one specific piece at a time (and without pressure for overall results, such as pitchers throwing strikes or fielders not making any errors) will create a better foundation and ultimately shorten the learning curve. Then, once the player has reached a certain level of at least conscious competence you can start moving into ensuring all the pieces are working the way they should.
Yes, there is a lot of great information out there (and plenty of bad too). And yes, it would be nice if you could just say things once and your kids/players would grasp it all right away. But that’s not how things work.
Avoid the temptation to “correction jump” (the coaching version of task jumping) and you’ll find you produce better long-term results – with far less frustration for you and your kids/players.
The summer is a distant memory. Especially for those of us who got snow on Halloween! Can you believe that? Sticking-to-the-ground-over-your-ankles snow on Halloween.
Fall ball is either behind us already as well, or there is one more weekend to go. Then there’s a lull before it all starts again.
It’s definitely a great time of the softball year to take some time off. Rest and recovery is a good thing, and now that we have joined the indoor sports in playing practically year-round it’s tough to find a few weeks you can string together to let your body (and mind) heal from the grind.
For some, however, this might be a great time for something else – i.e., hitting the reset button and either correcting major flaws or making major upgrades in mechanics and approach.
There is never a bad time to work on improving yourself and your game. But making major changes carries some risks when you’re also expected to play at your most effective level during the week or on the weekend.
Let’s take pitchers for example. To achieve all she’s capable of, a pitcher may need to work on her posture, or her leg drive, or her ability to whip the ball through the release zone. But it can be difficult to work on those things if doing so causes her to be wilder than when she sticks with her old habits.
Most coaches would rather have their pitcher bend forward and throw consistent strikes than work on staying upright and throwing too high, or too low, or too wide. Especially if that pitcher is their #1. That’s just the nature of things, and it’s very understandable.
Still, every pitch the pitcher throws bent forward so she can throw a strike is another step in the wrong long-term direction. And it will take her that much longer to get to where she needs to be to reach her potential.
It’s the same for hitters. Working on developing a better swing that will make a hitter more effective at higher levels doesn’t always yield great results at first. Anything that’s different is uncomfortable at first, and hitting is so dependent on quick reactions that walking the line between the old and new swings may throw the hitter off entirely.
Again, most coaches will take a good hit with an ugly swing over strikeout or weak ground ball or pop-up with a good swing. They’re not interested in how many home runs that hitter will hit in two years with her new and improved swing. They’re focused on getting her on base, or scoring that runner on third, now. Can’t say I blame them. I would be too.
Once upon a time there were three distinct parts to the season. There was the off-season, which lasted a few months, then the pre-season for a month or two, then the actual season.
That’s not the case anymore. Fall ball has gone from being a time of once-a-week practices and a game here or there to almost the equivalent of the summer season. Some of the tournaments in the fall are arguably more important than many in the summer for those who play in college, because college coaches are in attendance in droves. You don’t want to look bad in front of a gaggle of college coaches.
So right now, from the beginning of November to the end of December, is about the only time for players to make major changes in a safe environment. Pitchers can work on improving their drive mechanics, or their posture, or other core fundamentals without having to worry about the results of the pitch.
They can throw the ball all over the place for now, as long as they do it with the correct mechanics. It’s a form of failing up. Not to be confused with the version where someone sucks without trying to get better but gets rewarded anyway. As they replace old habits with new ones the control will come back – and be better than ever.
Hitters can work on developing their swings without having to worry about the consequences. As they move from conscious competence (having to think about how to move correctly) to unconscious competence (not thinking about what they’re doing but doing it right anyway) they can shift 100% of their focus to seeing the ball and hitting it hard. Suddenly all those cage pop-ups and ground balls start turning into rising line drives that smack off the back of the cage – and rebound back at the hitter if there is a solid wall behind the far end.
Everyone can work on their throwing mechanics – still one of the most under-taught parts of the game. Instead of measuring success by “the ball got to where they were throwing” fielders can develop mechanics that will help them throw harder and faster while protecting their arms and shoulders from injuries.
Most times of the year the pressure to perform in games out-ranks the desire to make improvements. Not right now.
For those who know they need to make major changes, this is the ideal time. Get to work, either on your own or with a qualified instructor, so by the time you start up again you’re ready to play (and show) better than ever.
And if you’re not in need of major rework, enjoy your time off. You’ve earned it.
It’s always interesting (at least to me) when you discovered something you thought you “knew” is actually incorrect. I’ve had several of those moments along the years.
I used to have pitchers start their warm-ups by performing wrist flips. Not anymore – they’re useless at best, and at worst counter-productive to what you’re trying to get to happen.
I used to have players do static stretches – the ones where you stand and pull on a muscle to stretch it, like that one everyone loves where you place one arm across your chest, place the other just above the elbow, and pull. Or where you bend down and try to touch your toes without moving. Then I found out dynamic stretching is far more effective at preparing players to play and prevent injury, because it turns the nervous system on instead of turning it off like static stretches.
Now the latest revelation is that automatically icing after pitching (or any sports activity where there is normal wear-and-tear) may not be such a hot idea (pardon the pun) after all.
This article from Stack, a company focused on training and conditioning, talks about baseball pitchers, but the principle is the same.
The conventional wisdom has always been to ice arms, elbows and shoulders after pitching to help them heal faster and get ready for the next game. But it turns out ice may actually have the opposite effect, slowing the healing process and making a pitcher more prone to ongoing soreness and injury.
The reason is that ice constricts the flow of blood to the affected area, yet blood flow is what is needed to bring healing nutrients to the site, and carry away waste products that get in the way of healing. Again, the article goes into much more detail into the science behind it.
What’s interesting is that most of us have probably heard the acronym R.I.C.E. for treating an injury. It stands for Rest, Ice, Compression, Elevation. Yet now even the physician who coined the acronym, Dr. Gabe Mirkin, has retracted his support for using ice to treat injuries after seeing the research. He’s also retracted his recommendation for rest, preferring movement instead.
It’s the same for “preventive” icing as many pitchers still do after a game, or a day at a tournament in the case of youth sports players. While ice may temporarily relieve pain, it will also slow down recovery. So just automatically icing an arm, shoulder, elbow or other body part for that matter should be removed from a player’s routine.
This makes sense to me because I remember one time when I was in high school and went to the weight room (something I didn’t take advantage of nearly enough when it was free!). One day I overdid it on curls, and a couple of hours later I couldn’t move my arms. Literally.
I thought they were going to be stuck that way forever. What finally helped was taking a very light pole and going through the curling motion. It hurt at first, but it helped break down whatever was happening in my biceps and forearms and I was finally able to move my arms again – mostly pain-free.
So what should you do instead to help arms heal properly? It ain’t rocket science.
Basically, according to the Stack article, the three keys are light activity/exercise, proper nutrition and getting enough sleep. So when your daughter falls asleep in the car on the ride home she’s not being lazy or tuning out your expert post-game evaluation. She’s healing.
You may also want to speak with a physician, trainer or other professional who is up on the latest information and can give you more specific advice. They’ll know a lot more about it than I will, or Dr. Internet for that matter.
But based on the research, the one solid recommendation I will give is that going forward, leave the ice in the cooler. It’ll be better for everyone.
The season is over. Tryouts are over (at least for the most part.) What to do now?
Gung-ho fastpitch softball families (are there any other kind?) might be tempted to start going at it hard and heavy to get ready for fall ball and the upcoming spring season. After all, if you’re not working to get better, your opponents probably are.
But I have another idea. Take a break. Not just lighten up the workload to three days a week, but take an actual break.
Give your body a chance to rest, recover and build itself back up. Give your brain a chance to let go of whatever was happening before and get rejuvenated.
But it’s not just psychological. It’s also physical.
These days it seems like there is a secret prize for the team that plays the most games in the shortest period of time, and everyone is going for that prize. You’ll see programs bragging that their teams play 100 or even 150 games in a year (with a 12-player roster). Much of that playing time is compressed into September and October in the fall, and then April-July in the summer.
High school-age players may even have a heavier workload, because they have their school season and then their travel/summer season. Except Iowa, where high school is the summer season for whatever reason.
What all this has led to is a rash of overuse injuries. Not just for pitchers, although we are seeing more and more of it as this article points out. A pitching staff that throws 90 pitches a game (a conservative number for most) across 100 games will have thrown 9,000 pitches. Divide that by a three-person rotation and it’s roughly 3,000 pitches each.
That’s a lot of pitches – especially when you consider that typical college pitchers in one study, who have the benefit of daily weight training and conditioning run by a professional staff, threw an average of just 1,243 pitches during the season.
Now, Rachel Garcia, the NCAA D1 player of the year and winner of this year’s Women’s College World Series did throw 3,178 pitches total this season. But do you really think the 12 or 14 year olds you know are comparable in strength and conditioning to Rachel Garcia? Doubtful.
It’s not just about pitchers, however. Position players can also get overworked, especially when it comes to throwing. Even if you have great mechanics, the effort and stress placed on the shoulder throwing overhand a hundred times a day every day in practice can cause wear and tear that needs to be addressed.
Overuse injuries such as tendinitis and small tears in soft tissue can easily build up over time. They may not be bad enough to require surgery, but they can cause pain. And as the pain builds, the mechanics break down to work around the pain.
Over the course of a season things can get pretty sloppy. If you just launch right into the next season those issues aren’t going to magically get better. They’re going to get worse.
Finally there’s the mental side. If you’re working hard (as you should), it’s easy to become mentally fatigued as well. That’s not good either.
Taking a little time off – like professional players in all sports do, incidentally – can help recharge the ol’ batteries and get you ready to tackle new challenges.
So my advice to you is to walk away from the practice field (or area) for a bit and let your body heal itself. See a doctor or a physical therapist if you need to. But one way or another, give yourself a break and go do something else for a little while. You (and your body) will really be glad you did.
One of the most common flaws with fastpitch pitchers is a tendency to reach out aggressively with their front leg instead of getting both legs involved. Essentially, the front leg is active and ends up pulling the rest of the body along.
The problem, however, isn’t just in the legs. It’s really that the center of the body – the center of gravity if you will – never gets driven off the pitcher’s plate, so when the pitcher lands her front leg (left leg on a right-handed pitcher) there isn’t a whole lot of momentum to stop.
In fact, you’ll see many of these pitchers wasting a lot of energy trying to drag that back leg forward instead of having it glide effortlessly. That lack of power from the right side often results in bad (forward posture), a tendency to want to over-use the throwing shoulder (the power has to come from somewhere) and a host of other problems.
You can tell players to keep their legs under them, and have them work together. But I find that’s more difficult for some than others. So I came up with a little drill for the former group, to help them learn to use their legs together instead of one at a time.
All you need is one of those workout rubber bands like the one in this photo that you can find at pretty much any sporting goods store. Or at your house in the pile of exercise equipment you bought with all good intentions of using but is now just gathering dust in a corner of the rec room or bedroom.
Of course, it will be way too big to be of much use, so double it up and then have the pitcher slide it up until it is about midway up her thighs. Then have her pitch.
What she’ll find, as Paige here did the first time she tried it, is if don’t use your “push” leg it gets yanked forward by the effort of your front leg anyway. (She’s better at it now.)
The goal is for the pitcher to be able to drive out with full force and energy while feeling like she’s gliding on her back leg, with her knee pretty close to being underneath her hip. When she lands, she should have a lot more energy going into her firm front side. Maybe so much she can’t quite contain it all at first.
But she should feel how much less effort it takes to get into a good, strong, upright position. And how easy it is for the pitching arm to whip through the zone because the whole body is working more as a unit instead of a collection of independent pieces.
Of course, the real test comes when she takes off the rubber band and tries it without the tactile aid. It may require a bit of rinse and repeat at first. But I’ve found it’s pretty effective helping those who tend to run away from the back leg to keep the legs working together.
So if you have a pitcher with this issue, give it a try and see if it helps. Either way, be sure to leave a comment down below!