Yesterday I had the opportunity to join in on an NFCAonline mentoring session. While several of the topics that came up were more oriented toward college programs, there was one in particular that was pretty universal: how to get players back into softball mode.
For many, these past three months may have been the longest layoff they’ve had from a formal practice/workout routine since they were pre-teens. That’s especially true for players above the Mason-Dixon line (not to be confused with the Mendoza line, which is a whole different issue), where the weather has been spotty at best, and sometimes downright uncooperative.
With not just indoor facilities but many parks closed, it’s likely many players have spent far more time than they would have otherwise making Tik Tok videos, streaming movies and TV shows, sleeping, eating junk food and doing whatever else is popular among young people these days.
I get that, too. It’s tough to get motivated when you don’t know whether your next game will be next month, next fall, or next year.
Sure, teams have been doing Zoom meetings to try to hang together, and various activities such as the Facebook videos where it looks like they’re throwing the ball from one player to the next. But none of that requires a whole lot of physical exertion or delivers much preparation to get out and play.
Now that summer leagues and travel ball is beginning to open up again, however, it’s important to ensure players who have been idle for the last few months are given the opportunity to ease their way back into playing. Otherwise there is a risk of even more time off due to injuries.
Here are six tips to help ensure players stay healthy as they start working to shake off the rust.
- Limit overhand throwing for the first few weeks. Arm and shoulder injuries due to improper throwing mechanics were already a problem, even before the Great Layoff. It’s unlikely the underlying issues have magically gotten better. While the time off was good for healing old injuries, it also means players can be highly prone to new ones. That’s why it’s important to ease them back into throwing overhand. Pay even closer attention to throwing mechanics during warmups, and spend a little more time than normal on shorter, lighter throws. (If you don’t know what to look for in terms of mechanics, check out Austin Wasserman’s excellent High Level Throwing programs.) During fielding drills, save arms by having players toss the ball to the side or drop it in a bucket at times rather than throwing the ball to a base. When you do start having players throw full-out, set a limit and stick to it. This is especially true for catchers practicing throwdowns. Remember it’s been a while. Do maybe 10-12 at most to start, and work your way up from there.
- Put more emphasis on stretching. I shouldn’t have to say this but I’m going to anyway. Players who have been largely inactive for the last couple of months likely have tight muscles. Even those who have been putting in some practice time on their own are probably not as limber as they were when they were more active with school, other sports and activities or anything that required more effort than shifting positions on the couch. They need to get those muscles, tendons and ligaments working properly again. For the first few practices be sure you plan extra time for dynamic stretches to begin practice, and watch to make sure they’re doing those stretches properly. (I can’t tell you how many times I’ve watched teams slop their way through various stretches and then expect they’re ready to play.) When you’re approaching the end of practice, be sure to leave a little time for cool-down stretches too. This is important at any time, but especially right now. Get those muscles, tendons and ligaments loosened up properly now and you’ll face far fewer injury issues down the road.
- Condition intelligently. There’s a good kind of sore, where you know you fatigued the muscles well so they can strengthen and improve, and there is a bad kind of sore where you over-worked the muscles and now it’s going to take some time to recover. Unless you are a certified strength and conditioning coach you probably aren’t sure of the where that line is. It’s going to be tempting to try to get your team into peak game shape in one or two practices. Don’t succumb to that temptation. Remember that young people can have all kinds of stuff going on beneath the surface – Osgood-Schlatter Disease, growth plates, chronic tendonitis, etc. – that can affect their performance and cause pain. Overconditioning early on can exacerbate these conditions. While there may be a desire to get them into mid-season shape right now, resist it. Ease them in and build to it, just as you would in any other season. It will pay off in the long term.
- Limit repetitions. One of the keys to all of the above is to limit repetitions in the early rounds. Overuse injuries are essentially caused by performing more repetitions than the body is capable of safely handling. After a period of inactivity that number may be a lot lower than you’re used to in a practice setting. Deal with it. There are actually two benefits to it. First, variety in activities helps work different muscle groups. That’s why so many college coaches say they like multi-sport athletes. The kids they get are in better shape and less likely to be damaged. The second benefit is that you have a lot of ground to make up. Focusing too much in any one area means other areas are being ignored, and you know those other areas will come back to bite you. Fewer reps means less time spent, which means you have time for other areas.
- Hydrate early and often. If your players have mostly been laying around doing nothing they probably aren’t going to be used to the physical exertion of stretches, much less a full-fledged practice. As a result they can dehydrate quickly. Be sure to take frequent water breaks, especially for the first couple of weeks, and keep an eye out for signs of dehydration. Better yet, let them bring their water with them from station to station or area to area. After all, it’s unlikely that 12 or 14 or whatever number of players on a team will all need the same amount of water at the same time(s).
- Remember the mental side. While the most obvious challenges will be physical, the mental side of the game will also need to be worked on if your players are going to be game-ready when it’s time to go. You may be all softball all the time, but most (if not all) of your players are not. That means they may have forgotten things you expect them to know (especially in the younger age groups), so be sure to go through those mental aspects as well. Walking through coverages, backups, special plays, rules and rule changes, etc. helps get their minds back in softball mode while saving their bodies. If players aren’t performing at the level they remember themselves being at before, they may experience stress or anxiety on top of what they’re already experiencing. Pay attention to those aspects as well, because they may not be able to compartmentalize their worries and concerns as well as you wish they would. Keep them focused, keep them positive and keep them engaged and they will bounce back to where they should be much faster.
Once you get back on the field it’s going to be tempting to just jam down the accelerator and take off right away. Resist that temptation.
If you ease into it instead, with an intelligent plan that builds on itself, you’re far more likely to find success in both the short and long term. Good luck!
Just about everyone knows how important it is to warm up before undertaking any athletic activity, both to prepare for the best performance and to reduce the risk of injury. (I would say “everyone,” but I still hear horror stories of players being thrown into games or or having their pitch/overhand throw speed measured at camps without any warmups at all.)
What apparently isn’t as well-known is that the type of warmup you do can have a significant impact on both performance and injury prevention.
There are basically two types of warm-ups: static and dynamic. Static warmups involve standing still and pulling on muscles. One example is shown in the (staged) photo at the top of this post, where a player lays her arm across her chest, places her wrist just above the elbow of that arm, and either presses on the arm or tries to pull it a bit. (This, by the way, is one of the most useless “stretches” you can do because it really doesn’t stretch anything.)
Other examples include all the players sitting in a circle with their legs stretched out in front of them, attempting to grab their toes while they sit and chit chat about their day, rolling up on your back and trying to touch the ground behind your head with your toes, and the ever-popular point your elbow to the sky and try to pull it past your head with the other hand.
Dynamic warmups involve stretching the muscles by increasing the range of motion as you make different movements. A few examples are butt kicks, cherry pickers, torso rolls, and shoulder circles. You can see a few more examples in this video from Jason Domnanovich, a trainer for the Chicago Bandits (courtesy of the NFCA):
What’s the difference? Probably the most important is that static stretching actually turns off your nervous system, making it more difficult to perform at a high level. In other words, instead of preparing you for competition it hurts your preparation. This process of turning off the connection between the mind and muscles also makes you more prone to injury.
Dynamic warmups do the opposite. They activate the muscles so they’re ready to perform. Muscles that are activated can run faster, throw harder, more laterally more quickly, rotate more powerfully – all the things we want do on a softball field. Warming up dynamically also prepares the muscles for the stresses they will face during a game or practice session, helping reduce the chance of injury.
I know from personal experience the difference dynamic stretches can make. When I was still coaching teams, we moved from static to dynamic stretching before all activities and rarely experienced an injury. Not that we had a lot to begin with, but the number of injuries fell even further. That’s good, because healthy players will contribute a lot more to your success than injured ones.
Does that mean you should never perform static stretches? No, not at all. They’re fine after the game or practice to help the muscles relax after being taxed and prevent them from tightening up as they recover. In fact, it’s recommended. Just don’t do it before the game or practice.
So how do you go about making the transition to dynamic warmups? What exercises/activities should you do?
This video provides an excellent, softball-specific resource. It’s the one I used to learn more about it, and to build a dynamic warmup routine. (No, I have no financial stake in you buying the video, I just know it’s good.)
There are plenty of others as well. Just search on “dynamic stretching softball” and you’ll find a wealth of resources that will help you build a warmup that will actually help your team gain a little extra edge while preventing injuries.
If you (or your team) is still standing motionless, tugging on muscles before the game, stop it! Make the transition to dynamic warmups. You’ll be glad you did.
Oh, and if you have any stories to share about dynamic versus static warmups, be sure to add them in the comments below. While you’re at it, be sure to hit the Like and Share buttons, and take some time to subscribe to Life in the Fastpitch Lane so you never miss a post again.