The Process is Fearless

I read an article about Chicago Cubs Manager Joe Madden shortly after the Cubs won the World Series last fall.  The headline really grabbed me – Madden’s Prophetic Speech Guides Cubs to Post Season.  I have copied it here for your convenience.  

http://www.espn.com/mlb/story/_/id/17558425

With a headline like that I had to check it out.  What could Madden have possibly said and will it work for the Fever, I asked myself.
I enjoy reading about leadership and have come to really appreciate Joe Madden especially now that he has moved out of the American League East and the Orioles don’t have to deal with him…yet – maybe next years Workd Series.  The speech that Madden delivered to the Cubs at Spring Training has a ton of nuggets in it that any fan of the game will enjoy.  I of course really enjoyed the elements that dealt with the mental game.  

One of the concepts that was featured in Madden’s talk was that the Process is Fearless.  Process over Outcomes was the focus of our discussion last Sunday.  Take a few minutes and read the article about the Cubs and let me know what you think.  Is the Process Fearless?  Did the Cubs focus on Process Over Outcomes help the Cubs win the World Series?   What else in Madden’s circle graphic grabbed your attention?  A focus on Process over Outcomes paid of for the Cubs… will it work for Fever?

An Eye Towards Improving Strike Zone Awareness

The Fever Program has acquired some new tools and gadgets this year to help with our players’ vision and this will be an area that we invest more time on going forward.  We have learned from the best college programs in the country that vision is an area of continuous improvement for their players.

Very small changes can make a huge difference in this area.  For example, making sure a batter’s head is level and she has a level two eyed look at the pitcher not only increases her range of vision but enables her back eye to engage.  We were very surprised to learn that a slight head tilt can deactivate vision in the back eye, decreasing the field of vision as the ball approaches the plate.

Making sure your player has 20/20 or better vision can really help improve  batting.   As our student athletes spend more and more time studying and transitioning from electronic learning to books to the chalkboard or screen in the front of the classroom, it’s not surprising that their vision is changing and may need to be corrected.

The players will be working on a station that improves their visual acuity by identifying patterns and numbers on a wall chart.  In another drill they will work on tracking golf Wiffle balls deep in the zone.  Another drill deals with tracking pitched balls into the strike zone and assigning the pitched ball to a sector (think down and in and up and away).

The ultimate skills we are after are better strike zone awareness, pitch recognition, and pitch selection.

For College Coaches Character Counts

We had the opportunity to interview with college coaches to get a better idea of what they are looking for in players they recruit for their programs.  During our time in New Orleans we had substantive conversations with about 5 coaches on this topic.  Here are our key learnings:

• They want to see players in competitive situations to see how they respond to adversity – their preference is to see players in competitive tournaments as opposed to showcases
• They prefer to have players attend their on campus camps so they can spend more time getting to know the player and assess whether they are a fit with their program
• They view a scholarship as a major investment and take their diligence seriously.
• They will talk to several other people beyond current coaches in their diligence process:  your coach two seasons back, guidance counselors, and teachers.
• They will make a point of observing you not only in game situations but also pregame – one coach watches pre-game routines from her car.
• They have to spend a lot of time with players once they get to campus so character really counts and they want to make sure recruits are a good fit with their program’s culture.

What really struck me is how important character and fit are to these coaches.   All the players these coaches evaluate can play the game but it’s the player’s character that is the differentiator.  They will look to see who is helping set up for practice and who is staying late to clean up.  They try to understand who is a great teammate and gives of herself to help others.   At the highest levels of softball it’s the character of the people who are the foundation of the best programs.

The App Store Station

We will be using the iPhone App Store poster in the Fever Facility as a station during our practices this winter.  As we try to make our practices more challenging and game like we expect that our players will get frustrated just like in real games.  This frustration creates opportunities for our players to think about the apps they have available to them and to incorporate the app into the situation they just encountered.   If you find that you have been sent to the App Store station take a moment to review the apps we have on the iPhone and apply one to the situation.   Maybe it’s the ability to  “flush it”, “release mechanism”, or positive self talk.  Apply it to the situation and move forward. 

Off-Season Workout

Here is a summary of the Off-Season Workout we reviewed at practice tonight.  You should do this workout a few times per week for the month of January.  This should be completed as a circuit going through the circuit four times progressing to 5 times.  It should take 30 minutes or less to complete.

Take 1-2 days off in between workouts. Utilize off days for conditioning and flexibility.

Session 1

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :20
6. Bent Leg Side Plank/Side Plank :20 each side

Session 2

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :20
6. Bent Leg Side Plank/Side Plank :20 each side

Session 3

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :20
6. Bent Leg Side Plank/Side Plank :20 each side

Session 4

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :25
6. Bent Leg Side Plank/Side Plank :25 each side

Session 5

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :25
6. Bent Leg Side Plank/Side Plank :25 each side

Session 6

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :25
6. Bent Leg Side Plank/Side Plank :25 each side

Session 7

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :30
6. Bent Leg Side Plank/Side Plank :30 each side

Session 8

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :30
6. Bent Leg Side Plank/Side Plank :30 each side

Session 9

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

6 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :35
6. Bent Leg Side Plank/Side Plank :35 each side

Session 10

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

6 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :35
6. Bent Leg Side Plank/Side Plank :35 each side

Session 11

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :35
6. Bent Leg Side Plank/Side Plank :35 each side

Session 12

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

1. PVC Hip Bridge w/3sec hold at top 10 reps
2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
4. Dumbbell Row 8 reps each arm
5. Front Plank :35
6. Bent Leg Side Plank/Side Plank :35 each side

For more information about this workout and a video demonstrating how to do each exercise see the link below:

http://www.fastpitchpower.com/2014-softball-season-strength-training-program-month-1/

New Year’s Resolution? Find an Accountability Partner

Who do you have in your network of teammates, friends, colleagues or family that will hold you accountable for your goals?  If you don’t have an accountability partner in your circle you are missing out.

Ask anyone who has enjoyed some measure of success and you will undoubtedly hear a common theme.  There was someone to push, prod, pull and otherwise encourage them to do more than thought was possible.  Accountability partners are the people who help us exceed our expectations.

Many of us are setting goals for the year. What a great time to find an accountability partner that can help you realize your goals.

Go Fever!

Where Do You Want to Take Your Game in 2017?

This is a great time of the year to think about what you need to work on with your softball skills.  We will be working with our team to set individual goals for 2017.  Before we can set goals we need to think about our skill set.  Rate yourself on a scale of 1-5 on the following statements with 1 being strongly disagree and 5 being strongly agree to help identify areas you can improve in your game:

• I have a highly refined batting routine that keeps me in the present moment while batting
• I am an aggressive base runner and take optimal routing around the bases
• I am in control of my emotions and can move on to the next pitch in most situations
• I am an excellent situational hitter and consistently have a game plan at the plate
• I have a routine that I use when in the field to keep mentally focused on the next play
• I have a release mechanism that I use to let go of the last pitch
• I feel like my throwing fundamentals are excellent
• I feel like my defensive skills/fundamentals (infielding/outfielding) are outstanding
• I consistently hit the cutoff fielder on relay throws
• I have an excellent backhand
• I consistently get bunts down when asked to bunt
• I am very good at hitting the inside/outside pitch
• I am almost never fooled by a change up and consistently put this pitch into play

The exercise above may help you identify certain areas of your game that you need to work on.  Next outline a set of goals and review them with someone who can help refine them and hold you accountable.  See our upcoming post on accountability partners to learn more about this concept.

Go Fever!

Positive Self Talk

The best athletes in the world include positive self talk in their preparation to achieve peak performance.  Creating a positive frame of mind before you begin competition or even a specific at bat will put you in the best position to succeed.  Positive self talk is a skill that requires conditioning for you to be able to leverage it for maximum benefit.  

Whatever your mind expects, it will discover.  So if you condition your mind that you can’t do something, you are making it that much more difficult to achieve.  On the other hand if you condition your mind to think that you can do something, you have made the goal easier to accomplish.  Henry Ford is well known for saying “if you think you can or you think you can’t, you’re right.”

Staying positive is a symbolic belief in yourself. If you believe you are fast, you will perform at a fast pace.  Believe you are slow and you will perform at a slow pace.  Combining positive thoughts with goals you have set out for yourself will position you optimally for successful achievement.  You need to establish a self-image of excellence.

The key to self talk is to focus on what you want, not what you don’t want.  If you are a pitcher, for example, think of pounding the strike zone instead of trying not to give up a hit. If you are a hitter think about driving a ball up the middle instead trying not to roll over the ball.  Focusing on what you want is hard to do and takes discipline and practice. 

Simple words or phrases such as “hands high”; “inside path”; “elbow leads”; “bad intentions”; “up the middle”; “crush it”; or “hit it hard” are examples of positive self talk phrases you can incorporate into your batting routine.  

We will be spending some time talking about Chapter 5 of Brian Cain’s Mental Conditioning Manual, Positive Mentality.  In this chapter Brian talks about creating confidence conditioning statements and then simplifying these statements to create performance conditioning statements for game time situations.  We will have worksheets and exercises at practice to help you develop your own statements.
Here is an article to help you think about how positive self talk can help you with your game: 

http://www.theemotionmachine.com/4-mental-exercises-olympic-athletes-use-to-gain-that-extra-edge/

Will Breathing Help Me Hit Better?

We are introducing a breathing technique called belly breathing or diaphragmatic breathing at today’s practice.  Breathing was an area of focus at the National Fastpitch Coaches Association Explosive Offense course we attended in early December.  Belly Breathing helps our hitting by controlling heart rate, reducing tension, relaxes muscles and makes muscles faster.  Another big benefit of belly breathing is that it helps to relax our athletes and drops your center of gravity.

 

Here are the key steps involved with Belly Breathing:

1. Sit upright in a chair, or lie down on the floor with your knees bent. Close your eyes and visualize your shoulders melting away from your ears.
2. Place the hand that you write with beneath your navel and the other hand just above your navel.
3. Breathe in deeply through your nose into your hand just below your navel. Allow this area to fill like a balloon. Next, feel your rib cage, where your other hand is, expand as the middle portion of the lungs are filled. Finally, fill the upper third of the lungs.
4. Exhale slowly, contracting your belly as you breathe out.
5. Keep your focus on each inhale and exhale.
6. Repeat for five to 10 minutes and then go about your regular workout

 

Another belly breathing technique is the 6-2-8 breathing exercise.  In this exercise you are breathing in for a six count, holding for a two count, and exhale for an eight count.  As you breathe in visualize seeing the numbers one through six coming towards you. As you breathe out visualize the numbers one through eight leaving your body.  Brian Cain has a video of this technique on his website here: https://briancain.com/blog/6-2-8-breathing-exercise.html

Belly breathing is going to help relax our players, reduce tension, relax their muscles and make their muscles faster.  Breathing should be a component of your pre at-bat hitting routine.

Go Fever!

 

Batting Routines

We really think having a batting routine helps our players perform at their highest level.  We have shared a couple of you tube links showing players going through their pre at-bat routines.

Here are a few You Tube links to help you: Amanda
Scarborough and Univ. of Houston/Brian Cain.

When we see the best programs in our game incorporating techniques like this for each and every pitch we pay attention to it!  So we have asked each player on our team to write down their at-bat routine and practice it.  During our winter workouts we have stations where the players go through their routine to really fine tune it and ingrain it into their process.  There is no wrong or right approach to the pre at-bat routine.  We want the players to develop and own their at-bat routine but we do offer a few points of guidance.

1. We like to see big body language coming up to the plate.
2. Holding the bat in dominant hand near the barrel.
3. Taking control of the batter’s box – smoothing the dirt; digging in.
4. A big belly breath.
5. Positive self-talk.
6. Using a focus point on the bat to clear the mind.
7. We like to see a release mechanism if things don’t go our way – bad call; swing & miss
8. We want to see the same thing over and over again no matter how big the situation!

Any at-bat routine is better than none.  Have fun coming up with your routine and make sure you make it personal and own it.

Go FEVER!