Under the Radar

Happy Thanksgiving!

2010-11-23T10:45:00.000-08:00

Hey everybody. It has been many months now and just wanted to put up a quick post to wish everybody a Happy Thanksgiving!

There is lot of catching up to do on the blog and have put together some ideas for future columns.

Go Heels,
Woody

UTR Training: Shoulder Care

2010-03-03T18:16:00.000-08:00

Hey Guys.

Here is a great link to anyone interested in learning how to prevent the ever-common shoulder injuries that occur from pitching in this game.

It is written by Alan Tyson; who, as I have mentioned before, is the most knowledgeable physical therapist I have been around.

It's a great read. Hope it helps!

http://www.epicenterperformance.com/uploads/documents/PurePower-Shoulder.pdf

Bullpen Report: #5

2010-02-24T18:14:00.001-08:00

Tuesday February 24, 2010

Number of Pitches: 35

Goals:

1-Repeat the delivery and armslot
2-Work down in the zone and to both sides of the plate with both fastballs and changeups
3- Keep the back foot square; no matter how unnatural it feels.
4- Execute 3 out of 5 3-2 counts
5- Trust the shoulder and work at 75-80% intensity

Pitches: 1-5: Stretch- 2 FB Gloveside, 2 FB Armside, 1 Change-up Armside
Pitches: 6-10: Windup- 2 FB Gloveside, 2 FB Armside, 1 Change-up Armside
Pitches: 11-15: Stretch- 2 FB Gloveside, 2 FB Armside, 1 Change-up Gloveside
Pitches: 16-20: Windup- 2 FB Gloveside, 2 FB Armside, 1 Change-up Gloveside
Pitches: 21-25: Stretch- 2 FB Gloveside, 2 FB Armside, 1 Change-up Armside
Pitches: 26-30: Strech- All 3-2 Counts- FB Glove, Arm, Glove, Change-up Glove, Arm
Pitches: 31-35: Simulated Hitter-FB glove, FB arm, Change arm, FB glove, Change arm- Done

Overall, I am very pleased with the progress I have been able to make from one bullpen to the next. Like I have mentioned in previous posts, coming back from surgery is full of winning (and occasionally losing) small battles. Whether mental or physical, there are constantly battles. Today's battle was my right foot, the one responsible for my balance. It's caught my attention at times in previous years and the past few weeks. I've noticed that I have developed a minor habit of not squaring the outside of my right foot up against the rubber (during both stretch and windup). My back heel wants to twist toward home plate, so that my toes aren't pointing straight toward third base. Instead, they're pointing more toward the third baseman (not ideal). It can be difficult at times to recognize a flaw such as this and even harder to admit to yourself that you're doing something wrong.

Fortunately, as soon as I focused on squaring my foot flush against the rubber, I felt and saw immediate results. My natural tendency is to land with my left foot 3-4 inches closed off from a straight line to home plate. So, you can imagine how challenging it would be to consistently spot a low and away fastball (to a righty) with my right heel turned in; aiming me just behind the right handed batter's box.

I can best describe it as if a golfer were trying to hit a straight drive down the left side of the fairway and aiming both feet toward the rough on the right. Pretty tough; at least, if he has any desire to be consistent. So, like I said, once my foot was squared away, it was so much easier to hit that spot down and away to righties.

Another battle that I am starting to win is the battle to trust my shoulder. I have been pain free (not full "game strength") for the past four bullpens and have been fortunate to continue feeling the progress. There is no doubt that this battle is mental, and it is being won because of the time put forth preparing prior to spring training. Had I not put the time in and/or worked with the guys at Architech Sports religiously while in Charlotte, this battle could be taking a much longer time (according to other guys having gone through this). Am I there yet? No; but, I can't complain after today.

Got to keep grinding.

Taking a Page From Rivera's Book

2010-02-21T14:37:00.000-08:00

Written By: Buster Olney

Espn.com

More than a half-century ago, Satchel Paige offered his "Rules for Staying Young" in an article in Collier's magazine. Mariano Rivera is 40 years old now, and as he heard those rules recited in the Yankees' clubhouse Friday, he laughed at Paige's unique list, and at Paige's wit.

Ol' Satch's Rules for Staying Young

Avoid fried meats which angry up the blood.
If your stomach disputes you, lie down and pacify it with cool thoughts.
Keep the juices flowing by jangling around gently as you move.
Go very light on the vices, such as carrying on in society -- the social ramble ain't restful.
Avoid running at all times.
And don't look back -- something might be gaining on you.

Rivera liked the list, and when asked, the reliever -- who has always been regimented in his preparation, from his early days as a professional -- offered up his own.

So here they are:

Ol' Mo's Rules for Staying Young

You have to get your rest. You have to get your eight hours of sleep. (Rivera says he tries to make sure he is asleep within two hours after a game.)
No alcohol, or light alcohol at most. (Rivera said he used to drink just a little when he was younger but now doesn't drink at all.)
Run all the time. (Editor's note: Sorry, Satch, but Ol' Mo disagrees with you here). Rivera does 10-12 sprints from line to line every day, along the outfield wall, and then shags fly balls aggressively before games -- power shagging. When Rivera was younger, some advance scouts who watched him run around center field during batting practice were convinced he was one of the best center fielders in the AL.
Avoid fried foods. "I know what Satch is saying there," he said. "I just don't feel good when I eat that stuff."
Stretch every day.
Respect others the way you want to be respected, and respect the game. And if you do that, everything will pretty much take care of itself.
Make time for others (he loves it when young players come up and ask for advice).
Try to pray every day. "I have a connection with the Big Man," said Rivera, and he wasn't talking about George Steinbrenner. Rivera does his praying in the morning most of the time, but he finds he has that conversation throughout the day.

He is the greatest reliever in baseball history, ranked second in career saves, and there is some silver working its way into his hair. Ten years ago, he said, no young players really asked him any questions, but now, he said with a laugh, it's like they gather in a circle around him like kids.

Bullpen Report: #4

2010-02-20T17:45:00.000-08:00

It isn't tough to be good from time to time in sports. What's tough is being good everyday.
-Willie Mays

Date: February 19, 2010

Number of Pitches: 30

Pre-Pen Goals: Increase the intensity t0 about 75%, work down in the zone/miss down with fastball, mix in change-ups with same fastball arm-slot, and work pain free.

Sequence: (All Fastballs)
Pitches 1-5: From the Set; 2 fb glove side, 2 fb armside, 1 change up
Pitches 6-10: Windup; 2 fb glove side, 2 fb armside, 1 change up
Pitches 11-15: Set; 2 fb glove side, 2 fb arm side, 1 change up
Pitches 16-20: Windup; 2 fb glove side, 2 fb arm side, 1 change up

Pitches 21-25: Set; 2 fb glove side, 2 fb arm side, 1 change up

Pitches 26-30: Set (all simulated 3-2 counts) 1 fb glove side, 1 fb arm side, 1 fb glove side, 1 fb arm side and a change up.

Positive:
- Shoulder felt strong and "put together."
- It was the first time since surgery that I have thrown 5 straight days pain free.

- Worked down and on both sides of the plate with fastball.

- Feel for changeup was there.

- Had good rhythm and feel of delivery.

Needs improvement:
- On a fastball or two, had a tendency to overthrow a bit and get away from mechanics. Causing my fastball to miss up and in to a righty.

- More consistent arm slot on change up. I have a tendency to drop down a bit to increase movement. It needs to stay in my fastball slot.

- Decision making- this is somewhat of a joke; but, before the pen, I opted to throw in the Big League bullpen (where I've thrown the past few weeks) against my better judgement. Pitchers and catchers have reported now; so, I knew I should probably have made the quarter mile walk to the minor league "6-pack" bullpen; but, I figured it'd be ok to get it in since it was 9am. Post bullpen, I was informed not to throw off that mound again.

It's just dirt, right?

Bullpen Report: #3

2010-02-17T12:24:00.000-08:00

"I've failed over and over and over again in my life and that is why I succeed." -Michael Jordan

Bullpen Report: #3

Date: February 16, 2010

Number of Pitches: 30

Pre-Pen Goals: Again, repeat a slower version of my delivery that allows my arm to stay on time, work down in the zone, resist the urge to see how hard I can throw, and work pain free.

Sequence: (All Fastballs)
Pitches 1-8: From the Set; 4fb glove side, 4 fb armside
Pitches 9-18: Windup; 4 fb glove side, 5 fb arm side
Pitches 19-25: Set; 2 fb glove side, 2 fb arm side, 1 fb glove side
Pitches 26-30: Set: 3-2 counts, 2 fb glove side, 2 fb arm side, 1 fb glove side

Evaluation:

Positive:
- Pain free
- Didn't work down in the zone as much as Bullpen #2, but good enough.
- Good job repeating delivery/release point
- Good downward plane on fastballs
- Arm stamina continues to improve

- Progressed

Needs improvement:
- As always, I need to continue to work on trusting shoulder a) after hands have broken from glove and b) after release and begin to decelerate; finish the pitch
- Continue to resist the urge to throw harder; stay with the process
- Direction: my front side (shoulder) has a tendency to open up and fall towards first a hair. I need to do a better job of staying closed and taking it straight to the mitt.

In my experience through these seven months of rehabbing my shoulder, I have learned that there are three types of days: Days where you feel like you've taken a step back, days where you are taking a step forward, and days where you feel like you've stayed the same. Today, I felt as though I stayed the same. The only thing is, staying the same is not taking a step backwards; and, I have to keep reminding myself of that.

Making it through the bullpen session pain free is the priority, and that was accomplished. Command, feel, and velocity will come gradually.

--Next bullpen is Friday (2/19).

Bullpen Report: #2

2010-02-13T14:51:00.001-08:00

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race.” -Calvin Coolidge

Bullpen Report: #2

Date: February 12, 2010

Number of Pitches: 26

Pre-Pen Goals: Repeat a slower version of my delivery that allows my arm to stay on time, work down in the zone, resist the urge to see how hard I can throw, and work pain free.

Sequence: (All Fastballs)
Pitches 1-5: From the Set; 2fb glove side, 2fb arm side, 1 fb glove side.
Pitches 6-10: Set; 2 fb glove side, 2 fb arm side, 1 fb glove side
Pitches 11-15: Windup; 2 fb arm side, 2 fb glove side, 1 fb arm side
Pitches 16-20: Windup; 2 fb arm side, 1 fb glove side
Pitches 21-23: Set; 2 fb arm side, 1 fb glove side
Pitches 24-26: All simulated 3-2 counts, from the set; fb glove, fb arm, fb glove

Evaluation:

Positive:
- No scar tissue "clicks"
- Worked down well
- Good job repeating delivery/release point
- Good downward plane on fastballs
- Good arm stamina
-Much better job of commanding the intensity of my delivery

Needs improvement:
- Continue to work on trusting shoulder- a- after hands have broken from glove
b- after release and begin to decelerate; finish the pitch
- Continue to resist the urge to throw harder; stay with the process
- Finished too much on first base side at times; focus on taking my front hip and shoulder to the mitt.

- Overall, today was much more productive as far as working toward getting back to game speed. It is a constant battle to want to be ready now and to test my arm. I have to remind myself that it is only February 12th, and I am only 7 months out of surgery on my shoulder. Gradually increasing the intensity is the way to go, and I saw that today in how much better the ball felt coming out of my hand. At times, I missed up and in to righties. Keeping my front shoulder closed a hair longer and maintaining good direction to the mitt should reduce that in future pens.

Realistically, though, today was right what I wanted. As I've learned in the rehab process, though, tomorrow guarantees you nothing. Got to keep grinding.

UTR Training: The Bodyblade

2010-02-11T18:28:00.000-08:00

Over the course of my career, I have been exposed to some well-respected strength coaches and personal trainers. Back in 2002, while working with Alan Tyson of Architech Sports in Charlotte, North Carolina, I was introduced to the Bodyblade. It is an excellent tool for pitchers looking to either strengthen their arms to prevent injury or to rehabilitate an injury. There are blades of varying difficulties. However, a lighter blade used for longer durations will burn and strengthen the muscles we pitchers use plenty.

Predominantly, I use the Bodyblade to strengthen the small muscle group on the back of my shoulder. There are many ways to do this. One calls for the pitcher to balance on his landing leg, keep his push-off leg extended back, and his throwing arm extended forward. From this position, he shakes the blade for increments of 10-15 seconds, rests, and then continues again.

(Picture #2 is similar to the position I am describing)

Without getting scientific or technical, it is important that we pitchers strengthen the rear muscles in our shoulder. These muscles are responsible for decelerating the arm after we release the ball. Many arm injuries occur from muscle imbalance. This is where the muscles in the front of the shoulder are far stronger than those in the rear. A pitcher's front shoulder muscles are used to accelerate the arm. If the intensity/strength of acceleration is greater than the strength to decelerate, odds are high for arm injuries down the road.

As a point of reference, I have been told that for every 1 "push" lift that works the front of the shoulder, a pitcher should do 3 "pull" or rear shoulder exercises.

Here is a description of the Bodyblade via www.bodyblade.com. I highly recommend this piece of equipment to any pitcher out there looking to strengthen and/or stabilize their shoulder.

Bodyblade, the patented, revolutionary workout system for fast, effective muscle strengthening, power development, stabilization and toning, was invented by California physical therapist, Bruce Hymanson. Hymanson sought to create an exercise regimen that would train the muscles around the shoulders without forcing the joint to initially go through a wide range of motion, thus minimizing pain. Bodyblade's oscillating motion forces the shoulder muscles, as well as hundreds of other muscles, to contract 270 times a minute.

Hymanson has taken this efficient yet effective movement and incorporated it into more than thirty expandable exercises designed to not only rehabilitate, but also provide a fast and fun workout routine for individuals of all ages and abilities. Since it hit the market in 1991, Bodyblade's reception has been tremendous—more than a half-million units have been sold worldwide.

-www.bodyblade.com

Bullpen Report: #1

2010-02-09T13:08:00.000-08:00

Until today, I had not thrown a pitch at 60'6" off a mound since June of 2009. It has been a long and grueling process to get to this point, to say the least. However, that story is for another day. Over the course of the season, I will use this space to report the details of both my bullpen sessions and game appearances. Hopefully, the insight in these reports will help others as they continue work on their game.

Bullpen Report: #1

Date: February 9, 2010

Number of Pitches: 21

Pre-Pen Goals: Repeat a sound delivery, work down in the zone at 50-75% intensity, and work pain free.

Sequence: (All Fastballs)
Pitches 1-5: From the set; 2fb glove side, 2fb arm side, 1 fb glove side.
Pitches 6-10: Windup; 2 fb glove side, 2 fb arm side, 1 fb glove side
Pitches 11-15: Set; 2 fb arm side, 2 fb glove side, 1 fb arm side
Pitches 16-18: Windup; 2 fb arm side, 1 fb glove side
Pitches 19-21: Set; All simulated 3-2 counts; 1 fb arm side, 1 fb glove side, 1 fb armside

Evaluation:

Positive:
- Pain free shoulder
- Worked down well
- Good job repeating delivery/release point
- Good downward plane on fastballs
- Good arm stamina

Needs improvement:
- Slow delivery to 75% speed and keep arm speed at 75%
- Trust shoulder- a- after hands have broken from glove
b- after release and begin to decelerate; finish the pitch
- Intensity- resist the urge to throw harder; stay with the process
-Alignment- stay through the pitch and maintain direction to the mitt.

- Overall, I was pretty pleased with the work I got in today. It is important in this game to set realistic goals and to be honest without being overly critical. My first goal was to pitch pain free; that was the biggest goal and that was accomplished. Unless a pitcher can pitch healthy, nothing else matters. My intensity level (within the 50-75% range) was good about half of the time and needs to be better next time. As far as my delivery, slowing it down will allow my arm to work better at a lower intensity. Trying to go through a bullpen session with a game speed delivery and 50% arm speed can cause you to create irregular habits. By keeping everything the same intensity, my delivery will stay the same, and I will be able to work it up to game speed in sync.

Note: This diagram is for right-handed pitchers. Left-handed pitchers will be the opposite.

UTR Interview: Evan Scribner

2010-02-07T23:30:00.003-08:00

Evan Scribner

San Diego Padres

For this Under The Radar Interview, I had the opportunity to get up with a good buddy of mine in the San Diego organization, Evan Scribner. "Scrib" was acquired by San Diego in a trade with the Arizona Diamondbacks for 1B Tony Clark. Since being drafted in the 28th round out of Central Connecticut State, Scrib has done nothing but put up numbers at every level he has faced. In 2009, he was an All-Star closer for the AA San Antonio Missions of the Texas League. He is a prime example of how you can be successful by repeating your delivery, commanding your fastball, and challenging hitters on the inner-half.

That being said, here is the interview:

UTR: What is the best advice, in terms of the mental side of the game, that you have ever received?

ES: Keep it simple. This advice is something I definitely live by when I’m pitching. The fewer things I have to think about or focus on, the more I can trust myself and trust my "stuff". Whenever I find myself thinking about mechanics or anything other than how to get this certain batter out while I’m on the mound is when I get in trouble.

UTR: What do you do to overcome stretches in your career when you haven't been as successful or after a bad outing?

ES: After a bad outing I’m always very down. I’m very hard on myself, and it always seems like the world is going to end or something. Then I gather my thoughts, and I force myself to realize that its only one outing; and, it’s not the "end of the world". I have to look at the big picture. I think about why I was unsuccessful and learn from it. That’s when I realize that in the long run this outing will make me a better pitcher. Stay positive.

UTR: When you are most successful? What takes place?

ES: Usually I have good outings when I’m able to get ahead in the count and throw my off speed for strikes. Again, I like to keep it simple; so, this is all I really worry about when I’m warming up for an outing. However, it’s always a different story from the bullpen to the game; so, it’s important for me to remember to stick with the game plan while I’m in the game.

UTR: What is the mechanical aspect you focus on the most?

ES: My biggest problem since I’ve been in high school is flying open. This usually starts when I’m trying to do too much, which goes back to keeping it simple. When I fly open, I lose control of my location; which causes me to be up in the zone and fall behind in the count. This is something I force myself to fix before I go into the game because, if I’m trying to fix it during an outing, it's usually to late.

UTR: Over the course of your career, which hitter has been the toughest out?

ES: Chris Carter (AA Midland, Oakland Athletics)

UTR: What advice do you have on reading a hitter's stance or swing?

ES: When it comes to reading hitters' stances, again, I like to keep it simple. I try to pitch to my strengths not to the batter's weaknesses; so, I don’t pay much attention to hitters' stances unless it’s something very obvious. Things like how far a batter stands off the plate or if the batter's stance is open or closed are things I will only look for if the batter is doing one of them to an extreme. My reads are simple: too far off the plate or too much of an open stance = outside with fastballs and more off speed. Right on the plate or too much of a closed stance = bust him in.

UTR: Is there anything, in particular, that you do between outings that helps prepare you for your next start/relief appearance?

ES: As a reliever, I never know when my next outing is going to be; so, there isn’t much I can do to prepare for my next outing on a consistent basis. Sometime, I will have an outing that will last a couple of innings; then, I will know that I’m not going to be on the card the next day. After an outing like that, I will make sure I get a good lift in after the game (mostly legs); and, the next day I will do long distance run before BP to flush my body (especially my arm). Otherwise, most of my preparation comes during the game. Things like a snack in between the 3rd and 5th inning and stretching/band work a half inning before I warm up are things I do to make sure I’m well prepared for an outing.

UTR: Is there a pitcher that you grew up watching or aspiring to be like? If so/not, why?

ES: David Cone was somebody I liked to watch growing up being a Yankee fan. I liked the way he used his curveball and his ability to locate his fastball. When I was growing up, I even used to drop down on some pitches like he did. Also, Mariano Rivera, another Yankee, is someone who I definitely aspired to be like. I don’t have the same stuff as his, obviously. I don’t think anybody does; but, his mental ability to be cool under pressure is something I aspire for completely.

UTR: Do you tell yourself or do anything different in pressure/big situations?

ES: Again, I try to keep it simple. I try to relax and pitch my game because there’s really nothing else I can do. When things feel like there getting out of hand or I really need an out, I take a deep breath and focus on the task at hand. I don’t let anything else get in the way.

-Many thanks to Evan for taking the time to sit down and do an interview for Under the Radar. His knowledge and experience should have a great impact on those who read the blog.

UTR Training: The TRX

2010-02-06T12:11:00.000-08:00

Here is an awesome piece of equipment for guys who don't have access to a weight room. It's called the TRX. I've been working out with it the past couple of months, and it absolutely crushes me from head to toe. I haven't felt in this good of "pitching shape" in years.

http://www.fitnessanywhere.com/compa...FSEbawodeG34HA

Here is a video of Drew Brees endorsing the TRX and showing you some of the workouts:

http://www.youtube.com/watch?v=1SZ3Y...FSgFagodLTwrFw

--For the record, this is not an advertisement in which I receive any sort of compensation. It's simply a piece of equipment that I feel the everyday pitcher may not be aware of, and should be. It's especially for guys searching for a way to take their fitness one step further.
Let me know if you pick one up and try it out.

UTR Interview: Andrew Carignan

2010-02-04T13:54:00.000-08:00

Andrew Carignan
Oakland Athletics

When trying to decide on a relief pitcher to interview, it was a no-brainer to try and get up with my former teammate, roommate, and current closer with the Oakland Athletics, Andrew Carignan. Carignan is the all-time saves leader at UNC, as well as a AA All-Star with the Midland Rock Hounds of the Texas League in 2008. I have played with a lot of great relievers over the years; but, AC is without a doubt the most consistently dominant at his craft. Here's the interview:

UTR: You have a a reputation as being a pretty intense closer. What goes through your mind as you enter a ball game?

AC: When I enter the game, I get myself pumped up and focused on my task at hand. I know that if I do my job, the game is over; and my team gets the W.

UTR: What it is the best part of closing out a save opportunity?

AC: The best part is being able to slam the door on the other team. They have their last chance to mount a comeback and everyone in baseball says the hardest 3 outs to get are the last 3. Essentially, my job is to get the hardest outs of the game; to get my team and the starting pitcher the win.

UTR: Say you pitch 1 inning on Tuesday and Wednesday and won't be in the mix to pitch again until Friday. Describe your typical throwing, running, lifting routine from Wednesday to Friday.

AC: It depends on a few things: how my arm and body are feeling, what part of the season it is, and how I have been throwing of late. As a closer, lifting is difficult because you don't have a set schedule like a starter. You are essentially more like a position player because you have the chance to play every day. Personally, I like to do short full body lifts 3 or 4 days a week; enough to keep my strength up, but to keep the soreness to a minimum (the season is for maintaining the off-season if for strength building). Even if I have thrown 2 days in a row and know that I'm going to have the next day off, I don't change things up too much on the lifting end.
As far as throwing on the off day goes, it all depends on how I feel. If my arm feels good, I usually like to get a normal day of throwing in and then stretch it out if I still feel really good once i get out to 120 feet. At that point, I bring it in to 60 feet and work on my off speed pitches; and, if my arm still feels strong, I usually work on the pitches that I am not happy with a little more than normal.

UTR: Over the course of your high school, college, and professional career, who has been the toughest guy to get out?

AC: Matt Wieters.

UTR: Mechanically, is there something that you focus on or remind yourself of on a consistent basis?

AC: It really depends on the season. I am always tweaking and reworking my mechanics to try to make them better. I would say, overall, it is to make sure that I keep my weight over the rubber because I tend to leak my front side. When my front side leaks and my weight is going forward too soon, it causes my arm to have to catch up to my body and creates an inconsistent arm slot; which causes me to be inaccurate.

UTR: Stretches in your career when you have been most successful, what was taking place?

AC: I think it boils down to mechanics. If my mechanics are where they should be, I am throwing strikes. If I am consistently throwing strikes, it allows me to attack hitters and get ahead; which leads to success and success leads to confidence. If I am throwing the ball well, I get more and more confident which keeps the ball rolling.

UTR: In 2006, you gave up a fluke homerun in the top of the ninth inning to go down a run in a game your team would eventually win in Alabama. What goes through your mind on the mound in a situation like that, when you still have to face hitters?

AC: It is not easy at that point. It was almost surreal; like I couldn't believe it actually happened. In that instance, its really difficult to not look ahead at what will happen "when" you win the game. It is very much a cliché in baseball to say "one pitch at a time and one out at a time;" but, it is very true. As difficult as it is, you have to be able to focus on one batter at a time and one pitch at a time. But... in the event that you do give up a homerun in the top of the 9th inning to put your team down, you need to step back, take a deep breath, and realize that you still have a job to do. I managed to get out of the inning without any more damage and then got bailed out by my teammate...and still got to celebrate.

UTR: What are the traits you like/respect the most in a catcher?

AC: I was a catcher growing up. I didn't really start pitching until my junior year in high school; so, I have some strong opinions on my battery mates. Basically, it boils down to catchers knowing their job. A catcher’s job is defense; it is to be the general on the field, but also to be the general of the entire pitching staff. Hitting for a catcher is extra and should take a backseat to defense and to knowing everything there is to know about every pitcher on the staff. Know all of their pitches, how comfortable they are throwing each pitch in each count, know what their out pitch is. Pay attention to the pitching coach and know that if a particular pitcher has a problem with letting their front shoulder fly open, causing them to throw the ball high and arm side, realize that, and take a quick trip to the mound. Tell them that to save a trip for the pitching coach. Also, know what kind of mentality every pitcher has. If he is a "head case" who is going to let a few questionable strike calls get under his skin, go out and calm him down before he pisses off the umpire by showing him up; causing him to get less calls. Similarly, know if a particular pitcher likes to work fast and has a gamer mentality and would get really pissed at you by taking meaningless trips and messing up his rhythm. Is this a lot to ask? It may be; but, all of the best catchers in the big leagues are like this. The thing about being a "pitcher's catcher" is that it doesn't take the freak abilities. All it takes is hard work and concentration; so, anyone with a good head on their shoulders can do it.

UTR: What is the one piece of advice you would give young, aspiring closers?

AC: To have a short memory and to have all of the confidence in the world in yourself every time you are on the mound. If you don't have those two things as a closer, you aren't going to accomplish all that you want to. If you are named your team's closer, it is because your coaches and teammates trust you in that role; so,don't forget that. Baseball is a game of failure which means that every time a pitcher succeeds, the hitter fails; and, every time the hitter succeeds, the pitcher fails. You aren't going to succeed every time. Hitters succeed sometimes, too, unfortunately; and, if that happens and there is a 3-2 ballgame the next day, you are going to be in there. If you are still thinking about the previous night, it is not going to go well.

UTR: You have thrived in a lot of adverse situations throughout your career. What do you think enables a pitcher, mentally, to thrive under pressure?

AC: It is an extreme confidence in me; with a little cockiness or arrogance mixed in. You also have to love to pitch in the pressure situations. I live for the pressure. I love it, and to me it is boring to pitch when there is nothing on the line. As a result, the confidence and the love of intense competition are what allow me to succeed in pressure situations.

I really appreciate Carignan taking his time to sit down and do an interview for the blog. Not only will his experience as a dominating closer benefit many of the readers; but, also, his experience as a former catcher.

LHP’s: Control The Running Game

2010-02-04T12:59:00.000-08:00

Over the years, I have had the privilege of playing with and against some very talented left-handed pitchers. Even though, I am right handed and will never need to know how to “snap pick” to first, I still enjoy watching good left-handed pitchers and how they control, or even eliminate, the opposition's running game.

For you lefties out there (or coaches of lefties), here are some easy ways to keep a single from turning into a double.

1) Look the runner down...every pitch- Too often, LHP’s get caught only looking at the runner when delivering a pitch. They also look at the plate when they lift their leg and intend upon picking to first. A LHP who does this is called a “head guy.” Good high school coaches these days are all over this. When a LHP becomes a “head guy” (meaning the runner can gauge if it is pitch or a pick by the pitchers head), runners can walk to 2^nd base as soon as the pitcher lifts his leg while looking at him.

To prevent this as a LHP, look the runner down every pitch. If you are going to pick to first, look at him, then pick. And if you’re going to make a pitch, look at him, and then deliver the pitch. This will prevent you from ever becoming a “head guy” and will show the runner that you are aware of him.

2) Learn and develop a good “snap pick”- A “snap pick” is a great pick-off move for a LHP. For this pick, a LHP while coming set (or soon after coming set), steps off with his back foot and throws to first simultaneously. On this pick, it is about a quick release; not how hard it is thrown. If you pick one guy off with a good snap pick, word will travel; and, you will notice opponents taking shorter leads.

3) Walk off your pick-off- Although there is no 45-degree rule in the rule book, it is the umpire’s discretion whether or not you commit to the plate or step more toward first during a pick-off. To flirt with that fine line (or even cross over it a bit to gain an advantage), after your right foot hits the ground and you release the pick-off, walk off of the mound immediately. This way, an umpire will be less likely to call you for a balk because he won’t have a clear view as to where you put your foot down. (Especially if it is only a two man umpiring crew where you have a home plate umpire and an umpire between you and the shortstop). It’s like an umpire told me one time, if they are the only ones in the ballpark who see a balk, they don’t call it. If everyone in the ballpark knows it’s a balk, they call it. Walking off the mound right after you throw to first will leave doubt in everyone’s mind and give you a chance to get that runner leaning off of first.

So, You Want to Play Professional Baseball?

2010-01-26T14:33:00.000-08:00

Yesterday was another one of those days. You know, the type of day where a ballplayer asks himself, "Is it worth it?"

The day (Monday January 25th) started out with a 6:30 "New Slang" by the Shins alarm. It was moving day. As a minor league baseball player, you can fit all that you need in life into two suitcases. Some days you pack with the excitement of a promotion...or making the trip home. Others, you pack with the anxiety of having to say "goodbye" or "see you in a few months". Yesterday was one of the "others".

At 7am, it was time to head to the airport in Charlotte. Accompanying me was my girlfriend, Karena, and in the car behind us my mom, Susan. Both Karena and my mom have both done the "goodbye" day before, so it isn't quite as hard; but, there is a distinct sadness in the thought of both the distance that is about to separate us as well as the uncertainty as to when we'll see each other next. It was a somber car ride to Charlotte Douglas, needless to say.

By 7:45, it was time to say goodbye. It gets easier; but, it never gets easy. When you're hugging the ones you love at this moment, you try and soak up every second. You try and take one last mental image or think of one more reassuring thing to say and lighten the mood. However, the goodbye is inevitable, and there is a rent-a-cop telling you to move your vehicle.

Leaving that curb is, without a doubt, the worst part of the day.

Come 8:50am EST, it is take-off time. After dropping $60 for bags and grabbing a middle seat, its' time for the first flight of the day: 3 hours to Houston.

I got into Houston at 11am CST and didn't have time to get the BBQ I was looking forward to. There was only time to catch my connector.

11:35am CST: I flew out of Houston on a 3 hour flight to Phoenix.

At 2 pm MST, I landed in Phoenix. This is where the fun started. After grabbing my two, 50 pound bags from baggage claim, I had to grab a Super Shuttle and head to Peoria to find an apartment. Thats correct, I flew to Phoenix with no definite place of residence. Plan B was a night at the La Quinta in Peoria; but, after spending roughly 150 nights in 2009 there, I was going to do everything in my power to not let that happen.

After a 20 minute wait for the Super Shuttle, it was time to continue the journey. Four others and I hopped in the shuttle and made our way to Peoria. Now, normally, it is a 15-20 minute drive from Phoenix to Peoria; but, not when you are a minor league baseball player who needs to find an apartment before 5pm. An hour and a half later, I made it to Camden apartment complex. Fortunately, the iPod shuffle was still kicking, and the attendant at the apartment complex informed me that they had an apartment that I could move into immediately.

- I will add (so I don't come off as a completely unprepared slacker) that I had called ahead a few days earlier and been told that numerous units were available; so, it wasn't completely blind faith.

Once I was finished initialing and signing the next 2+ months of my life away to Camden, the snowball had gained speed and at 5pm, I had an apartment.

While signing the paperwork at Camden, I had called a buddy of mine, Mike Demark. At 5 PM MST, Demark scooped me from Camden and took me to pick up the car of the guy that is going to be staying with me through Spring Training. From this point on, a bunch of necessary errands were run. Here is the time line:

5:15- Pick up roommate (Evan Scribner's car)
5:25- Go to Evan's storage unit, smooth talk/beg the manager to let us in the gate.
5:30- Illegally give Scrib's password and go to storage unit
5:31- Grab bed frame, mattress and other miscellaneous items from Scrib's storage unit.
5:35- Drive to new apartment with mattress and bed frame on top of vehicle with only my left arm and Demark's right arm holding them down to the roof. (the car is a 2001 Maxima)
5:40- Move stuff into apartment.
6:00- Walmart trip
6:45- Trader Joe's trip
7:30-Unload stuff, put sheets on mattress, unpack clothes
8:30-Cook dinner/realize there is nowhere to sit and no TV to watch
9:00 (12am ET)- Done for the day.

At the end of the day, I felt pretty good about what I had accomplished; but, when thinking of the months that lie ahead, there was a lingering feeling of already missing my family and friends.

This profession I have chosen enables me to experience triumphant moments, meet extraordinary people, and play a game for a living that I have played since I was 5 years old.
However, it is also a profession that guarantees you nothing, promises you no clear path or stability, and takes you far away from those you love the most.

At the end of the day yesterday, I asked myself again, "Is it worth it?"

"Yes."

UTR Interview: Andrew Miller

2010-01-22T18:41:00.000-08:00

Andrew Miller
Florida Marlins

Link to Player Profile

True Story: In the summer of 2004, Miller pitched for the Chatham Athletics of the Cape Cod Baseball League. He was in the middle of a pretty standard start for that summer, punch-outs and goose eggs; except that one punch-out stood out among the rest. It was against a right-handed hitter who began the at-bat by attempting to sacrifice bunt a runner to 2nd base. Here is how nasty this guy was that summer:

1st Pitch: Fastball, 96 up and in. The guy whiffs on a bunt, and the ball hits him squarely in the chest for strike 1.

2nd pitch: Slider, 87. It started down the middle and took a hard right, directly into the hitter's chest...after he whiffed on another bunt attempt. Strike 2.

3rd pitch (The guys in the bullpen are already dying laughing): Slider, 86. The batter recognizes the pitch starting out over the plate only to realize that it is another slider coming right at him. However, it is too late. He is already committed to swinging, and when he does, he misses and the pitch wears him in the back of the leg. Punch-out...and pretty comical to say the least.

I've played with some guys that were flat out born to throw a baseball, but Miller tops them all. His ball has a different kind of sink, a different kind of gitty-up, and coming from his low 3/4 slot, a different kind of gross. Here is an inside look at one of the best lefties in the game.

UTR: In your experience in the game, what seperates the good pitchers from the great?

AM: I would say that the great pitchers have separated themselves from good pitchers by eliminating and working on their weaknesses. You would never talk about a "great" pitcher and his lack of control or weak secondary pitches. I would say that "great" pitchers are generally complete pitchers. Also, great pitchers are mentally strong and have an ability to keep their emotions in check. All of these things seem cliche but I believe they are true.

UTR: Your slider has always been a very tough pitch on lefties. How would you describe your grip, and what goes into making that such a good pitch for you?

AM: My slider is basically a curveball grip that has a more horizontal break as a result of my low arm slot. There is nothing funny about my grip or my approach in throwing it. I feel that when I am having a lot of success with my slider it is because I am able to control the break and the speed of the pitch based on the hitter and the count and what I want to accomplish with that particular pitch. For example, I may throw a slower, bigger breaking slider to a lefty early in the count for a strike and then follow that up with a harder slider off the plate with more depth later in the count when I need a strikeout. It's rarely that easy, but when things are going well, I feel like I have the ability to do that. On the other hand, some days my feel for that pitch is lacking and the approach is much simpler.

UTR: You've pitched in some big games over the course of your career. What advice do you have for younger pitchers on how to handle pitching in big games?

AM: I would say treat every game the same. Develop a routine which you follow for every game whether it is a scrimmage, midweek college game or world series game. If you try to change your approach and routine based on how important the game is, your emotions will be much harder to keep in check. Find what works and stick with it.

UTR: What is the mechanical aspect that you focus on the most with your delivery?

AM: Unfortunately for me, this is what I feel like I have been battling with for the last couple of years. There is a very fine line between having good thoughts and having too many thoughts. I think the best way to approach this is to know of a few thoughts that you can use depending on the adjustment you need to make. For example, if I continue to miss up in the zone and arm side (which happens quite often for me), I generally know that I'm rushing my delivery and that I need to keep my legs under me and slow down my delivery.

UTR: Since you debuted in the Major Leagues in 2006, who has given you the best advice and what was it?

AM: It's hard to think of a specific piece of advice as I have met so many great people with great pitching minds and had the opportunity to pick their brains. I will never forget the dinner I had with Sandy Koufax last year when I was able to hear him talk about pitching as I just did my best to soak it all in (which was almost impossible to do because the whole time I was sitting there all I could think about is "Wow, I'm having dinner and talking pitching with Sandy Koufax!"). It was interesting to hear his theories on pitching and how they varied from modern thinking and teaching about pitching. Everything he said made perfect sense and was physiologically broken down. He told me a story about how he used to practice throwing his curveball by having the catcher hold mitt his facing the sky so he could practice having the ball drop into the glove or how he would set a cardboard box on top of home plate and try to throw his curveball into the box (It's no wonder his curveball is such a legendary pitch, it must have been amazing to see in person). Also, any time I could listen to Kenny Rogers talk about pitching I was all ears. He has an ability to break the game down and simplify it. He would say things and I would just sit there and be like "I've never thought about it that way, but it makes so much sense now." I remember a drill he did in spring training where he would set cones out on the mound during pfp's showing the ground he wanter to cover. He would then explain that if he could cover that small area it would allow his infielders to move towards the holes a few feet and therefore get him a few extra outs. There have been so many great people that it would be impossible to pick one quote or even one person that has given me the "best" advice.

UTR: Other than your two home ballparks with the Tigers and the Marlins, which ballpark & city have been your favorite to pitch in?

AM: I am definitely partial to Yankee Stadium (the old one, I haven't been to the new one) because that's where I made my debut. It was the most amazing feeling to stand on that mound and look around. The upper deck was right on top of you like no other stadium I've been to. Anytime I've gotten to pitch in front of a packed stadium has been amazing. It is so much fun to be out there when the crowd gets loud. Other stadiums I've liked are Fenway (so cool when the crowd sings Sweet Caroline), the Metrodome (loudest place I've been by far), and Seattle (probably the best newer park). Really though, any stadium with a sell out crowd is amazing.

UTR: Who is the best pitcher you've played with or against in the Big Leagues, and what do you think makes him so good?

AM: It's hard to say who is the best overall. I'll go with best performances... Kenny Rogers' run in the 2006 postseason for Detroit was unreal. Justin Verlander's no hitter was so much fun to watch from the dugout. I remember looking at the scoreboard in the second inning to make sure he hadn't given up a hit yet because his stuff was that amazing that night. You could just tell early on that it was going to be special. When he hit 102 mph in the 9th inning I think that solidified it as something that will be hard to top. I love watching any lefty, but especially when guys like Cliff Lee, Johan Santana, and Cole Hamels have their change-ups going.

UTR: During stretches in your career, where you haven't been as satisfied with your results, what do you tell yourelf or do to overcome and work through them?

AM: Just keep working hard and keep throwing the ball. Practice, practice, practice.

UTR: Many pitching coaches have differing opinions on whether pitchers should or should not long toss. What are your thoughts on long tossing?

AM: While I think everyone is different and should tailor a program to themselves, I think long tossing is the best way to strengthen your arm. I also think the best way to prevent arm injuries is to have a strong arm which you achieve by throwing as much as you can. That's just my two cents though.

UTR: Which hitter has been your toughest out over the course of your career?

AM: Hitters that can waste pitches and foul off good pitches are the most frustrating for me. I will never forget the first time I faced Johnny Damon and I thought I threw him the perfect slider a few times throughout the at-bat and he just fouled them off. Also, guys like Vladimir Guerrero where there is no good scouting report aren't any fun to face. Chase Utley is a guy that I have to face quite a bit right now who is extremely tough to get out. He stands closer to the plate than anybody in the majors and can cover the plate so well with a great eye. Just a tough out.

-Many thanks to Andrew Miller for taking the time to share some of his knowledge and experience in the game with the blog. From top to bottom, there is a lot of great advice in there.

Talking Counts

2010-01-19T19:30:00.000-08:00

Baseball is a game of statistics. One of the things that I love about being a pitcher, and one of the roots of my confidence while on a mound, is the fact that the numbers are in my favor. Statistically, if a pitcher can make a habit of getting to "pitcher's counts" (0-1, 0-2, 1-2, and I would argue 2-2), he has a good chance of making a living in baseball.

Here are my thoughts on what I consider the most important counts for a pitcher:

0-0: Throwing first pitch strikes is critical for a pitcher and his pursuit of success. After a game, take a look at a pitcher's 1st pitch strike percentage and you can make a pretty good guess as to what kind of day he had. According to MLB stats, hitters hit .317 when they are in a 0-1 count. However, they hit .339 in 1-0 counts. As a pitcher, this is huge because it allows you to have many more options for the remainder of the count. Once you fall behind 2-0, the statistics say that hitters average a heavy .351. Worst case scenario after a pitcher gets to 0-1, he falls to 1-1 and hitters only improve from .317 to .325. Not much of a difference, and you are still in the count.

1-1: In my opinion, this is the most important count for a pitcher. Throwing a strike here is enormously important and here is why: As I mentioned, in this count, hitters average .325. If a pitcher is able to get ahead with another strike, the hitter's batting average drops considerably to .177! As a result, a pitcher puts himself in a great position to win the at-bat. However, if a pitcher is unable to throw a strike on 1-1 and falls t0 2-1, batters hit .337. I was a Communications major while in school at UNC, and steered clear of the Math department, but that is a difference of .160 between 1-2 and 2-1 counts; suggesting that you're twice as likely to succeed if you work the count to 1-2. From a pitcher's perspective, it can really wear on you when you fall behind 2-1, requiring that you follow it with a great pitch. Instead of putting the hitter away, you have to come back and do it again on 2-2.

2-1: A hitter's count. Hitters hit .337 in this count and, on top of that, it is a great time to hit and run for the batter's team. This is important. If you're a pitcher, think about how many times you gave up a double play ball right at the 2B or SS in that situation, only to have him covering second base. Once that happens, you're left with runners on first and third with less than 2 outs, versus 2 outs and nobody on. As a result, at a 2-1 count it becomes vital to have the ability to throw a 2nd or 3rd pitch for a strike. The better your ability as a pitcher to do this, the better your fastball will look to a hitter. If you're going to get to a 2-1 count, you need your fastball to be as good as possible. Otherwise, drop in a slider or change and get back to 2-2. If you get to 2-2, you are back in the count. Hitters hit .194 in this count; giving you plenty of options. However, if you fall behind 3-1, you are looking at a .355 average for hitters. A difference of .161! Now I know what you are thinking, there is a greater variance between 2-2/3-1 than 2-1/1-2. Thus making 2-1 arguably the most important count. However, I believe if a pitcher consistently gets to 2-1, he is more likely to struggle and be pulled from a game sooner than the pitcher who consistently gets to 1-1. That pitcher gives himself the ability to go deep into a game.

0-2- If you consistently get here, you will consistently succeed. In my experience, you get here (a) with fastball command (down and to both sides of the plate), (b) command of a 2nd and 3rd pitch, and c) changing speeds. It is plain and simple. MLB hitters hit .162 in this count. It starts with 0-1, and virtually finishes with 0-2. It's easier said than done; but, get here and you will have total control of the count. It's like when Shoeless Joe said to Moonlight Graham in this count, "a hitter has to watch out for low and away, but be careful of his ear."

UTR Interview: Daniel Bard

2010-01-10T23:08:00.000-08:00

Daniel Bard - Boston Red Sox

2009 Stats:
AAA- 1-0 1.13 ERA, 6 saves, 16 inn, 6 H, 2 ER, 2 HR, 5 BB, 29 K, 16.31 K/9
MLB- 2-2 3.65 ERA, 49 app, 1 save, 49.1 inn, 41 H, 20 ER, 22 BB, 63 K, 11.49 K/9

LINK: www.youtube.com/watch?v=ReW1Gaw5bkI&feature=related

In this game, there are guys who are blessed to be as good as they are, and there are guys that work to get where they are. Charlotte, N.C. native Daniel Bard is a true example of both. Yes, he is a player with rare physical abilities; but, it is his desire to succeed and better his game that have allowed him to achieve all that he has. I had the privilege of getting up with Bardo for some questions for Under the Radar. Hope you guys will benefit from this as much as I have.

UTR: At what point in your life did you a) realize that you wanted to be a Major Leaguer and b) realize that it was an achievable goal?

DB: As crazy as it sounds, I think I truly wanted to be a Major League baseball player since I was 5 or 6 years old. My dad played minor league baseball, so it was always a very real and plausible thing for me. I honestly had no other plans in life as far as what I wanted to do when i grew up because my mind was so set on becoming a big leaguer. There were definitely times when I was 13 or 14 years old when I was not nearly the best player on my team, but I just chalked it up to the fact that I figured I was a "late bloomer". I kept working with the mentality that I just needed to make myself a little bit better each day, not focusing on the ultimate goal of reaching the big leagues, and over time, you realize that you're making huge strides toward that goal.

UTR: Mechanically with your delivery, what is the thing you focus on the most?

DB: This is something that can change for me from year to year or even week to week, depending on what I'm working on or struggling with at the time. I would say my main keys to my delivery are keeping my front side closed as long as possible (late hip rotation), as well as driving the ball down through the bottom of the zone. After facing major league hitters, I have really come to realize the importance of downward angle on the ball. To me, downward angle with a little bit of deception will get hitters out consistently, regardless of velocity or amount of movement.

UTR: What is one of the best pieces of advice that you have ever received?

DB: I would have to say it's my Dad telling me from a young age to have fun playing the game. If it's not fun anymore, it's not worth playing. That doesn't mean if you don't enjoy putting in the work in the offseason or between outings that you should just give it up. I don't particularly enjoy doing conditioning in January, but it's all necessary for the preparation for the season, which is where the real fun is had. I think a big part of having fun for me, even when was having a terrible season in A-ball in 2007, was enjoying the camaraderie of your teammates. No matter how things are going for you on the field, always enjoy the feeling of being on a team and hanging out with your friends on a daily basis. The relationships you form in your baseball career will long outlast your days on the field.

UTR: Which hitter over the course of your career was/is the toughest out?

DB: Right now I have to say Mark Texiera. He has gotten the best of me a couple times. He took me deep on a slider, then I got him out with fastballs up and in, but I tried to repeat it the next time I faced him and he adjusted, cleared his hips and put it in the right field bleachers. He makes adjustments as well as anyone I've faced, but I look forward to the challenge of facing him for years to come.

UTR: You hear some guys say it is better to pitch to contact and then others talk about trying to miss bats? Which do you prefer and why?

DB: Definitely pitch to contact, but pitch to weak contact. To me, that means making quality pitches within the zone early in the count. I've found that when I pitch to weak contact, my strikeout numbers actually go up. I find myself consistently getting in better counts (0-2, 1-2), which allows for you to try to throw a swing and miss pitch, out of the zone. At that point, if you don't get the swing and miss you were looking for and get to 2-2, it's time to pitch to contact again. I'm big on visualization, before outings, or even between pitches during a game. I try to visualize the pitch I'm about to throw, whether it's a fastball, slider, change-up, whatever, and I see the hitter taking a poor swing and breaking his bat or making weak contact. It will instantly increase your confidence in that pitch when you picture it blowing up that hitter's bat in your mind. Sounds crazy, but it works for me.

UTR: Talk about a time when you had a difficult stretch that you had to overcome. What were some of the things you did to persist and overcome that stretch?

DB: I had an absolutely miserable season in 2007, my first full season of pro baseball. I started the year in high-A and was soon demoted to low-A after 5 terrible starts and some arm troubles. I finished that year with an ERA around 7 and more walks than innings pitched. Talk about a wake up call. It was tough to s truggle so badly at something that had always come so easy to me. It was tough to realize that this dream of playing baseball for a living might come to a halt a lot sooner than I wanted it to. It turned out that it was probably the best thing that's ever happened to me in my career. It forced me to realize that there's so much more to life than baseball. I had great famil y and friends who supported me despite my huge disappointments on the field. I went in to my 2008 season with a new outlook. I was going to work as hard as I could at what I could control, and let the things outside of my control take care of themselves. I was going to try to enjoy the people I was with, no matter what level I was playing at. They sent me back to low-A to start that season. Instead of feeling sorry for myself, thinking that I was a first rounder and I'm the oldest guy on this team, and I deserve to be at a higher level, I just tried to make the best of the situation, enjoy the people I was around every day, and work my butt off. This new approach paid off quickly, and I spent about 6 weeks there before being promoted to AA. This promotion was much more appreciated becau se of the struggles and the work that was required to earn it.

UTR: Is there a thought or general mentality that you take with you to the mound from game to game that works well for you?

DB: We have a mental skills coach in our organization that I have gotten to know very well in my time with the Red Sox. I didn't realize the importance of mental toughness in baseball until I reached the professional level. It is amazing how knowing y ou're going to get someone out, and truly believing it and having that attitude out on the mound, will get most hitters out. You will have more confidence and conviction in your pitches, which results in physically throwing better pitches. I've heard pitching coaches say that the "wrong" pitch in a situation can become the right pitch if it's thrown with confidence. I truly believe this and it's a big part of my game. If the catcher puts down a slider because of what the scouting report says, but I am second-guessing whether or not I can execute that pitch, then its not the right pitch! I'm better off throwing a fastball dow n and away to this guy, because that's the pitch I'm going to throw with confidence and it's probably going to be a much better quality pitch. It's like throwing your breaking ball 0-2 versus 3-2. Most pitchers can throw a filthy breaking ball in an 0-2 count because they have nothing to lose and they throw it with confidence, but in a 3-2 count, most pitchers slow everything down and try to make a perfect pitch, end up "aiming" the ball, and they either hang it down the middle of the plate or miss the strike zone badly. It's the same pitch, just thrown with a different mentality. If you can learn to take the confidence you throw your pitches in an 0-2 count to ALL counts, you will be a better pitcher because if it.

UTR: You have one of the most respected catchers' in the game, Jason Varitek, as your catcher. What kind of impact did he have with you on settling in Boston?

DB: It's nice to have a catcher that you can fully trust behind the plate. Tek is one of the smartest players I've ever been around at any position, and on top of that, the guy studies opposing hitters with the focus of Woody studying for finals at Carolina (that was a joke). But seriously, his brain is like an encyclopedia of at-bats and scouting reports that goes back more than a decade. He remembers everything. To have a guy like that, who's caught 4 no hitters, calling pitches for you, well I'll just say it helps you feel a lot of confidence in what pitches you're throwing.

UTR: Do you have any advice for guys on how to handle pitching in "big" games?

DB: I would say don't be afraid of the extra adrenaline that comes with pitching in big games. My stuff, command, etc. has been better in the biggest games I've pitched in, going back to high school state championships, college world series games, major league debut, and playoff debut. I think you just have to take those "butterflies" or whatever you want to call them and use them to fuel your desire to win, rather than your fear of losing or failing. Curt Schilling told me that he would get ridiculously nervous before every game, all the way into the last year of his career. He told me this in spring training right before he was about to face a bunch of minor league hitters in an exhibition game. He said his stomach was in knots. You wonder why big league closers struggle in non-save situations? It's because they've become so accustomed to pitching with their heart pounding and adrenaline pumping, that it's hard for them to pitch when they are feeling calm and relaxed in a non-pressure situation. In summary, it's not about getting rid of butterflies before a big game, it's about finding a way to use them to your advantage. You have the ball. You control the timing of the game. If it speeds up on you, step off and take a breath. The butterflies aren't gonna go away.

UTR: What drives, or motivates you to be successful in this game?

DB: I think it's a personal desire to succeed and see how my abilities match up with the best there is, regardless of what level I'm pitching at. When I was in high school, I wanted to be the best high school pitcher around. Same in college and the minor leagues, and now in the major leagues. I don't want to be the best for the recognition but more for the satisfaction that comes with achieving a personal goal. More importantly, what I want to get o ut of baseball. I want to positively impact the lives of everyone I come across in baseball, whether it's teammates or coaches or fans or younger players. Baseball has given me a great opportunity to do that, and I'm eternally thankful for that.

Many thanks to Bardo for taking the time to answer some questions for the blog. There is no doubt that his advice and experience can have a great impact on other pitchers' game and their ability to succeed.

Quick Tip: Check Your Dirt

2010-01-09T19:07:00.000-08:00

When you're throwing a side between starts or appearances, do just what this title says, "check your dirt." The dirt on the mound will tell you a lot about how well you are repeating your delivery.

Start with your "drag line." Drag lines are caused by a pitcher's back foot pushing off of the rubber, and they come in all shapes and sizes. Whatever yours looks like, it should be doing the same thing every pitch.

Next, check your footprint from your lead stride leg. If you are consistently landing in the same spot with all of your pitches, you are either repeating your delivery or well on your way toward repeating it.

A consistent and repeatable drag line/landing point will allow you to have better feel for the timing of your delivery and will improve your ability to make adjustments pitch-to-pitch and game-to-game.

Quick Tip: Cut Down Pick-off Distance

2010-01-06T22:23:00.000-08:00

In future posts, I plan on discussing in detail the importance of cutting down the distance from the point where you release the ball to home plate. But for today, I'm going to discuss cutting down the distance in another aspect of the game, the pick-off.

For years, I have thrown off of the right side (3rd base side) of the rubber. Up until my senior year of high school, I would say that I had an average pick-off move at best. Then it hit me, why not stand on the firstbase side of the rubber when I know I am going to pick? A part of me thought, no way this will actually improve my pick-off; but, sure enough, I found myself picking off more guys and forcing runners to take shorter leads. To this day, I still employ this tactic in my game. Even if a team picks up on it, they still have to respect my ability to pick them off when they take their leads.

It may only be a 12 inch difference, but when you've got a guy like Shane Robinson at first base, you need every inch you can get.

Controlling the running game (actually the entire running game in general) is very much overlooked. The drawing below illustrates the difference between picking off from the third base side vs. the first base side.

The red lines and circle indicate the position of a pitcher's feet and release point when picking to first from the 3rd base side. The blue lines and circle indicate a pitcher's feet and release point when picking to first from the 1st base side.

Warm-up LOW

2010-01-05T16:24:00.000-08:00

Over the course of my career, I would say that success has come from the simple things. Occasionally I will post some of these as "Quick Tips" or even shorter blurbs that, I hope, will jump out at one of the readers and benefit their careers.

Today's "blurb" is simple. During your pre-game bullpen, warm-up aiming 3 or 4 inches lower than you would aim during the game when facing hitters. I can hit my spots all-day long in the bullpen, but when the adrenaline kicks in, those spots move up. If you train yourself to be down at bullpen-speed, you will be right where you want to be at game-speed.

I've seen 96 get hit a long ways when it's up, and Ive seen 82 blown by guys when down. It's no secret. Train yourself this way and you should see immediate results.

The 2nd grader's drawing of the day is intended to provide a simple visual for warming up low. The green dot is where you want to be in the game, and the red dot is where you want to be during pre-game.

Quick Tip: Head (L/R) Glove (Up/Down)

2010-01-04T16:25:00.000-08:00

Here are two quick tips on making adjustments; gaining better command of your pitches during the course of a game:

Missing High/Low:

Typically, this occurs from a pitcher's glove falling or pulling down from in front of his torso. This often occurs when a pitcher is tired or overthrowing (or both). Focus on keeping your glove in front of your torso, and you should find yourself lowering your pitches in the zone.

Missing Left/Right:

Pay attention to what your head is doing. If your head is falling off to the left (if youre a righty) you are likely missing arm-side, or inside to righties. To fix this, tighten your abs and focus on squaring up your eyes to the mitt when you deliver a pitch.

A word of caution: These aren't the type of things you want to think about every pitch. Like the title of this post reads, these are quick tips. Overcoming consistent bad habits takes time and work in between outings or during an offseason. These tips are geared towards helping you get that 3-1 pitch back in the zone, preventing the big inning, and making them earn everything they get.

Note: The Steve Avery image is not ideal, and the Pedro Martinez image is ideal.

Optimizing the Situation

2009-12-29T14:10:00.000-08:00

It is easy for a pitcher to get lulled into the flow of the game and lose focus from what he is trying to accomplish on a given pitch. Every pitch has a purpose. If you make a pitch without a purpose, it is one step forward, two steps back. Before you know it, you've gone from a comfortable three-run lead with nobody on to a three-run lead with men on first and second and the top of the order dying to step in and face you.

Here are some tips to prevent from falling into this trap:

1) Know what your stuff is doing that day: If you are throwing 9/10 sliders for strikes and 3/10 fastballs for strikes, I'm not going to tell you to stop throwing fastballs. However, stop throwing first pitch fastballs. Getting ahead 0-1 is pivotal, and you need to do whatever it takes to get there. If you're struggling with fastball command during an outing, work on making adjustments in o-1, 1-2, 0-2 counts. If you figure it out in these counts, you get outs. If you continue to struggle that day, you optimize the situation by only falling to 1-1, 2-2 or 1-2. From these counts, you still have a good chance for positive results.

2) Stick to your strengths and adjust from there: If you've been throwing fastballs by guys all day, don't get fancy on 1-1, 2-1, 3-1. Challenge them. Throw a good fastball down in the zone, and you will be fine. The same goes for the other stuff. If your change-up is your best pitch that day, challenge a hitter with it 1-1, 2-1 and sometimes 3-1. Being 1-2 vs 2-1 or 2-2 vs. 3-1 gives you a far better chance to succeed. When you get to those counts, execute. The only reason I say "sometimes" a change-up on 3-1 is because you need to be willing to double up with it on 3-2. But, hey, if it is your strength, attack them with it.

3) Pitch inside with a purpose: It is one thing to hit a guy because he has been hugging the dish each AB, and it is another thing to hit him on an 0-2 count when you're in a jam during an inning. An 0-2 inside fastball is a great pitch! However, make sure that you intensify your focus and don't let the "slappy" lead-off hitter earn a free pass. You can do this by taking your eyes to the black of the plate and slowly raising them to the mitt. This eliminates the hitter altogether and allows you to focus solely on where you are going with the pitch. And if your command is on point, get it in on his hands, too. If he takes for a ball, you've got him set up for all of your pitches. If he swings, he'll pull it foul/hit a weak grounder. Either way, your pitch had a purpose and your next pitch will be better because of it.

4) Understand what the hitter is trying to accomplish: In chess, one strategy is to stand behind your opponent and look at the board from his view. This allows you to see the board from his perspective. This should also be done as a pitcher. As a new hitter is walking to the plate, understand the situation and his plan. Is it the 2nd inning, or the 7th? What's the score? What has he done well or struggled with previously? Knowing what the hitter is trying to do allows you as a pitcher to try and keep him from succeeding.

Example: 8th inning, runner on 3rd, 1 out and your team is up by one run. One important variable is, who is on deck? From there, you break down how to attack the hitter. We'll say that the 8 hole is hitting, 9 hole on deck. This hitter is looking to get a fastball or a pitch up in the zone that he can drive in the runner with a base hit/sac fly. Keep the pitch down and on the black with the fastball. Throw off-speed in 1-0, 2-1 counts, and you should be fine. If for some reason you get to 3-0/3-1, do not give in! Execute a good pitch down in the zone or even slightly off the plate. If he chases, he hits a weak ball and runner holds. If he takes for ball 4, you get the next guy and have a shot for a DP. If the 9 hole hitter hits a 2-run double, tip your hat; but, don't give in to the situation and allow the hitter to succeed at his plan.

5) Think "excessively" positive: Before every pitch, visualize soft contact, a hitter taking a well placed fastball, or getting that inning ending double play. Former manager of the San Diego Padres Greg Riddoch tells players to avoid using the words "don't" and "can't" when going through what psychologists call "self-talk." Instead of saying to yourself, "I can't walk another guy" or "don't give up a hit here," say to yourself, "I got this", "watch this" or "come on" to pull yourself through a tough situation. When others surrounding you have doubt, be the one who is excessively positive; and, you will be amazed at the jams you are able to get out of.

Dynamics of the 2 and 4 Seam Fastballs

2009-12-24T17:24:00.000-08:00

To many, gripping a baseball is pretty elementary stuff. But without a proper and consistent grip for his pitches, a pitcher will struggle to command the baseball. Since the fastball is usually thrown 60-75% of the time over the course of a pitcher's start, good luck if you lack command of it.

In this segment, I will cover the basics of throwing both 2 and a 4-seam fastballs.

The 4-seam fastball will be a pitcher's straightest and fastest pitch. It gets its name from the fact that. when thrown, the 2 "horseshoes" on the baseball spin so that the 4 seams rotate end-over-end. This causes the baseball to cut through the air with as little resistance as possible; thus, it is the most aerodynamic.

You will notice in the picture to the left that the index and middle fingers cross over the horseshoe (any horseshoe) on the ball. To maximize velocity, keep these two fingers as close together as possible while maintaining control of the pitch. Conversely, to throw a slower fast ball, spread these fingers further apart.

You will notice in the second picture that the thumb sits directly underneath the baseball. A good rule of thumb (Really, that phrase was unintentional.) is that your thumb and middle finger should split the baseball into two "hemispheres". This will increase your command on the pitch by preventing any inconsistent and unwanted cut or sink on the baseball.

Sidenote: This is also the grip that a shortstop will use throwing the ball to first base or an outfielder would use to throw a runner out at the plate. Like I said, this is the straightest, fastest, and most accurate grip.

The 2-seam fastball is a common variation of the 4-seam fastball. To grip it, a person simply places their index and middle fingers between what I was taught as "the railroad tracks" of the baseball. You could also describe it as between the seams and on the "league label". Your thumb will be placed underneath the baseball. More specifically, it should be underneath the ball so that it splits the ball with your middle finger. To repeat, a pitcher increases his ability to command his pitch by splitting the ball with his thumb and middle finger.

Now that you have gripped the 2-seamer, it is important to know its purpose. The purpose of a 2-seam fastball is to maintain almost as much velocity as a 4-seam fastball while increasing or maximizing the amount of arm-side movement.

If you have the ability to command a consistent 2-seam fastball, I would suggest working off of that pitch. You can still implement your 4-seam fastball in counts when you need a little more "gitty-up" (0-2 climb the ladder).

The most important factor in deciding on which of the two fastballs to throw is your feel and command. You could be the hardest thrower since Nuke LaLoosh; but, if you can't get ahead 0-1 and command your 4-seamer, you will struggle.

And the same thing for the 2-seam: If you have nasty sink over the middle of the plate, you're going to get crushed.

As a result, the key is figuring out which of these two fastballs you have the best feel for and working off of it.

A general rule (over the course of a starting pitcher's start) is that a pitcher wants to throw roughly 60% fastballs, 20% breaking balls, and 20% change-ups. This being said, it is vital to have and maintain fastball command. It starts with the grip and finishes with executing the pitch by repeating your delivery/release point.

Note: To take it a step further, there is much debate among pitching coaches as to which side of the rubber a 4-seam pitcher and 2-seam pitcher should stand on. The general consensus is that a 4-seam pitcher should stand on the arm side of the rubber, and a 2-seam pitcher should stand on the glove side of the rubber. The idea is that a straighter/harder fastball (4-seam) benefits from having a greater angle; while the 2-seam pitcher benefits from a straighter line to the plate to allow more room for the sink to take place. I generally agree with this stance. However, there are always exceptions; and, it is important for each individual pitcher to "feel out" both sides (and the middle) of the rubber and decide for himself where he is more comfortable

The intent of the image below is to demonstrate the differences in flight path between the 2 and 4-seam fastball, as well as the effect of pitching from the first/third base side of the rubber and the variance of angles.

The "red" lines depict a 4-seam fastball and the "blue" lines depict a 2-seam fastball.

Also, both images simulate a right-handed pitcher.

From Start to Start

2009-12-23T13:31:00.000-08:00

Day 1- Your Start: As soon as a manager/pitching coach tells you as a starter that your day is done, your preparation for your next start begins.

There are mixed opinions from pitcher to pitcher as far ice vs. no ice. When my arm feels strong/healthy, I typically do not ice. I prefer hitting the treadmill, elliptical, or bike for 15-20 minutes to flush the lactic acid out of my system. It's also great conditioning. If I got pulled in the 5th/6th/7th inning of a game, it trained me to have more in the tank. For future starts, as a starter, you have to have the capacity to get your team into the 7th/8th/9th innings; and, in the dog days of summer, you're going to need that stamina and your lungs.

From there, it is a light dumb bell routine...3lb weights, Y's, T's and bent T's on a swiss ball; followed by a light medicine ball routine, 3-5 lbs., geared towards stretching my my arm out and keeping it from stiffening after a start. If my shoulder/elbow felt inflamed after all of that, I would ice to minimize swelling; but, if it felt loose and strong, I would not. I find that my arm feels tighter the days after I pitch when I ice; but, there are times when it is necessary, in my opinion.

Day 2: This is my big endurance and leg day. I typically run 2 poles for every 10 pitches that I threw on the previous day (100 pitches/ 20 poles). From there, it becomes my squat, RDL, dumb bell front/side lunge, and box jump day. These lifts make me the most sore, and I don't want to be hanging from a lift on my start day.

Throwing-wise, it is a light toss day... 60-90 feet...just feeling my range of motion and release point. Again, trying to hit a target with my throwing partner and playing catch with a purpose.

This is also a good day to bust your abs. I am a big fan of planks, seated med ball twists, flutter kicks, leg throws, and med ball twist with throw against a wall or with a partner.

- I'll also add that I am a big fan of running stadium stairs; especially if you can't get in a weight room. This will bust your cardio and your leg strengthening. While running stairs, mix it up. Go every other step, every step, one leg jumps, 2 leg jumps (you will look dumb), and even front/side lunges up. Again, it trains you to carry your own body weight and is great for your conditioning.

Day 3: Today, I stretch out my throwing and throw a lightly on flat ground or, even, get on a mound. I like to work it back to 120-150 feet; again, trying to hit a target and repeat my release point. Before throwing, I will often add in some towel drills. This helps me to repeat my delivery and prepares my shoulder for throwing.

If I get on a mound, its 30 pitches...no more than 40. Just repeating my delivery, and working down in the zone.

This is also my upper body/back lift day. I will go through a routine that focuses on working small to big muscle groups. 3-5 lb shoulder routine, to DB rows, lat pulldown, pull-ups (various grips), push ups, reverse fly and hold with 3-5 lbs, DB bench or incline, then abs.

For conditioning, I will run about 3-5 hard shuttles. Sometimes 5x200 yard shuttles, sometimes 3x300 yd shuttles. This conditions you to exert energy, rest, exert energy, rest, exert...just like we do as a starting pitcher.

Day 4: If I didn't get on a mound yesterday, I do today. Ill towel drill, throw 90-120 feet (for about 7-8 minutes) and then work it in and take it to the mound; again, throwing to a target the entire time.

On the mound, with about 80% exertion, throw about 25 pitches. Then, I will take a 1-2 minute break and step back on to face 3 hitters as close to game speed as possible. I work honest counts and tell my catcher to mix in things such a 2-1 change ups, doubling up on fastballs inside, and back door sliders.

For conditioning, I will hop on a bike or elliptical for 20-30 minutes. I try to break a good sweat and flush out from my bullpen, either from that day or the previous day. If I don't have access to those machines, Ill go a light-medium pace for 12-15 poles.

For my lift, it's mostly abs, light DB, tubing stuff. Just to tone and maintain.

Day 5: Day before a start. This is my day to tighten up my delivery and release point with towel drills, throw lightly 75-90 feet, and throw a light flat ground series; focusing on keeping the ball down.

Conditioning-wise, I go with 6-8 50 yd strides at about 75-80 percent. Nothing taxing, as I will need to feel strong tomorrow. This just works out any stiffness I may have lingering from my Day 2 lift and breaks a light sweat.

For my lifting, I might do 1-2 sets (usually just 1) of 3-5 lb DB routine. I will also do some light abs.

Also, today or tonight, I will make sure to get in about a 10-15 minute stretch. I really want to make sure that I am loose for tomorrow. The stretch will focus on my legs, back, side rotation and arms.

Day 6/1: Check out my "Gameday Start Routine" for the details of this day.

-I touch on it during Day 5, but want to emphasize that stretching and maintaining/increasing your flexibility is vital every day.

--Also, this routine is geared towards a 5-man rotation/pro ball scenario. Again, everyone is different and there are organizations that prefer their pitchers to be on a mound on both days 3 and 4; but, for me, 1 day on a mound is enough.

In future posts, I'll touch on some more stuff I like to incorporate during stretches with more/less time between appearances; such as a typical reliever's routine.

I hope this was clear enough for everybody. If you have questions about any aspect, don't hesitate to drop a comment or throw me an email.

Quick Tip: Eye on the Black

2009-12-22T09:22:00.000-08:00

Every pitcher has days when his stuff is sharp and his command is dead on. However, every pitcher also has days where his command is slightly off. These are the days when you throw a first pitch fastball, down and away to hitter, and it misses 3 inches off for ball one.

When this is occurs, intensify your focus. To make this happen (after you get the sign) look down at the black of the side of the plate you are going to throw to and slowly raise your eyes to the mitt. From there, make your pitch.

It sounds so simple; but, if you're looking to improve your first pitch strike percentage, or make that "split-the-mitt" 3-2 fastball on the inner black, this is how you do it.