The Ultimate Pitcher

Baseball Pitching Mental Preparation

2012-02-26T15:25:00.001-06:00

Every baseball pitcher must have a pre-game routine that effectively mentally prepares you for the game. Developing a pre-game routine or ritual is going to be different for every pitcher. Some pitchers may focus more heavily on the mental aspects, while others will ensure that their body is properly prepared for the rigors of pitching. Either way, both aspects must be properly prepared in order to achieve your desired pitching success.

Depending on whether you are a relief or starting pitcher, your pre-pitch routine will vary. Naturally, starting pitchers will have more time to prepare, while relief pitchers may be called upon to pitch at any moment giving them little time to warm-up or even mentally prepare. Physical preparation and practice before the season is a necessity, but mental preparation is vital towards pitching success during the season. It doesn't matter how intensive your physical training has been because if your mind is not trained and prepared, you will crumble under the extreme pressures of pitching.

It is essential that a pitcher focuses on obtaining mental preparation before preparing your body physically. I'm going to lay out some suggestions can mentally prepare any baseball pitcher for game time. Remember, these are only recommendations because every pitcher must develop his own pre-game routine. Every pitcher is at different levels of mental and even physical preparedness, but these ideas may help you obtain a more effective pre-game routine that will guide you towards success. This article will be a two-part series with the first focusing on pre-pitching mental preparation.

Pre-Pitching Mental Preparation
Before any pitcher begins his physical warm-up, he must focus on preparing his mind. Pitchers must attempt to eliminate any fear of failure or anxiety because these negative characteristics will only inhibit your performance on the field. Excellent mental preparation can be referred to as "getting into the zone." Only athletes can truly understand what this state of mind is. When a pitcher or any athlete is in the zone, they become entirely focused on the task at hand and distractions disappear. For example, a pitcher who has properly mental prepared and is in the zone will see nothing but the pathway to the catchers glove. Focused pitchers develop tunnel vision, and when this is achieved, success is almost inevitable. You're pre-game mental preparation is a precursor to obtaining tunnel vision while you're on the mound.

Mental preparation methods for pitchers:
Starting pitchers have the luxury of being able to sit in the locker room while the rest of the team is preparing. This period of time before the game is the absolute best environment for a pitcher to prepare his mind. Some pitchers will sit in silence, and just try to focus their mind on the task at-hand. This allows you to eliminate any outside distractions that are separate from baseball. The only thing that should be on your mind is how you are going to help win the baseball game for your team. You must focus on winning. Never focus on individual goals or achievements because your purpose as a pitcher is to help your team win the game. If you get ten strikeouts, but lose the game, you have failed. To be the best, you have to win.

Examine professional pitcher Chris Carpenter, and you will see how winning is the only thing he strives for. Carpenter has some of the best mental focus out of any pitcher in the MLB, and his focus is to win. He does not care about individual achievements because he understands that he is out on that mound to help his team win baseball games. Pitchers must develop that killer instinct to win.

One of the best way to mentally prepare for pitching is to visualize. Visualization is when a pitcher throws an entire game in his mind. Many pitchers try to mentally see themselves pitching by focusing on things that they want to achieve during the game. For example, if you were struggling earlier in the week hitting the inside corner of the plate with your fastball, then you should be see yourself throwing dozens of pitches to that inside corner. If your curveball or slider has not been working the way you would like in practice, envision yourself throwing a nasty breaking pitch that buckles the batters knees. Envisioning perfection and success will build your confidence, and increase your focus for the upcoming game.

Some pitchers prefer to visualize in complete silence, but other will also listen to music during this mental exercise. It's purely preferential, and you must decide what works best for you individually. Listening to music is also a great way to prepare your mind. Depending on your personality, you may want to listen to motivational music or some pitcher prefer to listen to more soothing music. Once again, listen to the music that you believe will either motivate you, or calm and focus your mind for pitching.

Another way some pitchers mentally prepare for the upcoming game is by reviewing the opposing team. By looking at the oppositions statistics, you will be able to understand what you're going up against. In addition, if you're able to obtain a scouting report on the batters, you will also be greater prepared because you can examine each batter's tendencies.

One of the best sources for mental preparation is The Mental Game of Baseball: A Guide to Peak Performance by H. A. Dorfman. This book is an absolute necessity for any player looking to excel to the next level. Dorfman's book examines the aspects that I have discussed above in much greater detail, and it needs to be apart of every pitcher's arsenal because mental preparation is a necessity for pitching success.

Aroldis Chapman Becoming a Starting Pitcher

2012-02-22T11:11:00.000-06:00

The fastest throwing pitcher in the MLB Aroldis Chapman is preparing for his transition from the bullpen to the Cincinnati starting rotation. The Reds are a small-market team, but they were willing to make Chapman a $30 million investment. To get more out of their large investment, the team wants to see if the famous 105 mph pitcher can be successful as a starter.

Reds manager Dusty Baker remarked about Chapman's transition, "We are going to stretch him out. We are going to see if there is enough time and he can do it. If there isn't enough time or quality, we can him back to the bullpen." The decision relies on how well Chapman performs in spring training. Chapman's statistics during his young career have been good as a relief pitcher, but there are some issues that may arise by him becoming a starter.

There is no doubt that Chapman is the hardest throwing pitcher in the MLB, but pitching velocity does not necessarily equate to success. Starting pitchers must have multiple off-speed pitches that they can throw with consistency, they must be able to throw high velocity deep into games, and they must have very good command of their pitches or MLB hitters will exploit them. Many critiques against Chapman's pitching are centered around his average off-speed pitches according to MLB standards, and sometimes his inability to effectively locate his pitches. In addition, Chapman's arm conditioning has not been put to the test. It will be interesting to see how or if he can maintain his incredible pitching velocity deep into baseball games.

If Chapman develops and improves on these issues, then he has the capability of being a dominant starting pitcher in the MLB. It could be argued, that no left-handed starting pitcher has displayed such high velocity since Randy Johnson. With Chapman recent transition he said, "I worked hard all winter to get myself mentally and physically prepared to be starter. I have been here for 2 1/2 weeks to be prepared." It's without a doubt going to be an interesting experiment, and baseball fans will have something very interesting to watch this upcoming season.

Sources:
ESPN

Pitcher A.J. Burnett Traded to the Pirates

2012-02-19T23:27:00.002-06:00

After almost a week of official talks between the New York Yankees, the Pittsburg Pirates, and Commissioner Bud Selig, A.J. Burnett will now officially pitch for the Pirates next season. The Pirates absorbed $13 million of what remains of Burnett's five-year, $82.5 million contract that was negotiated after the 2008 season. Within another peice of the deal, the Yankees receive 25-year-old right-hander Diego Moreno and 20-year-old outfielder Exicardo Cayones who are both low-level prospects.

The trade was originally agreed to on Friday, but Burnett had to pass a physical, and Bud Selig also had to approve of the deal because of the money exchange involved. With Burnett's struggles as a Yankee over the past three seasons, he is looking to reestablish himself as a top pitcher with the Pirates next season. As a Yankee, Burnett was 34-35 with a 4.79 ERA through 99 starts. Statistically, Burnett's 2010 and 2011 seasons were his two worst.

In Burnett's 12 year MLB career he has compiled a 121-111 record with 1,781 strikeouts, 826 walks, and a 4.10 ERA.

At this point, it's unclear what position Burnett will be in the Pirates starting rotation. The Pirates starting rotation includes Erik Bedard, James McDonald, Kevin Correia, and Jeff Karstens. Burnett was dealt with a very star-studded rotation in New York, and typically was the number four or even sometimes the number five option.

Burnett has the ability to be a top pitcher in the MLB because of his plus fastball that flirts around mid 90 velocity, and his above average curveball and changeup. He also has the intensity to be a great pitcher. The only issue that has seemed prevalent throughout recent years, is that he has some mental control issues, and problems dealing with losing. If Burnett is able to correct some of his mental lapses, then he can truly be a top pitcher in the MLB.

Sources:
MLB
ESPN

Pitcher Kyle Kendrick Agrees to Two-Year Deal With Phillies

2012-02-19T19:11:00.002-06:00

27-year-old right-handed pitcher Kyle Kendrick has agreed to a two-year, $7.5 million contract with the Philadelphia Phillies. Kendrick has played all five seasons of his career with the Phillies. Last season, Kendrick was 8-6 with 59 strikeouts and 30 walks, and ended with a 3.22 ERA. On his career, Kendrick has a 43-30 record with 275 strikeouts, 170 walks, and a 4.41 ERA.

Kendrick was able to start 15 games last season even with the very deep Philadelphia pitching staff. He was very successful against the teams in the NL East. In 18 appearances against NL teams, Kendrick recorded a 5-2 record and 2.14 ERA. Kendrick is still an up-and-coming pitcher in the MLB, but through some development and MLB experience, he should be able to make an impact for the Phillies in the near future.

Source:
ESPN

Pitcher Tim Wakefield Retires After 19 Years

2012-02-18T14:43:00.001-06:00

The 45-year-old right hander Tim Wakefield has decided to retire after 19 years in the MLB. In the Friday evening press conference, Wakefield stated: "This has been the hardest thing I've ever had to do. So it's with a heavy heart that I stand here today, and I'm saddened to say that I've decided to retire from this wonderful game of baseball" (1). The knuckleballer had intentions of staying with the Red Sox for another season, but they weren't showing much interest in resigned the veteran.

Wakefields retirement conference was filled with current Red Sox players including Josh Beckett, Kevin Youkilis, Jon Lester, John Lackey, Daniel Bard, Clay Buchholz, and current Indians right-hander Derek Lowe was also in attendance (2).

For Wakefield's career, he pitched his first two seasons in the MLB as a Pittsburgh Pirate, but he pitched the last 17 years with the Red Sox. He is a two time World Series champion in 2004 and 2007, he won the AL Comeback Player of the Year in 1995, he was selected for the 2009 AL All-Star team, and he was rewarded the 2010 Roberto Clemente Award after eight previous nominations (3).

Knuckleball pitchers are not known for their success in the MLB, but Wakefield can be considered a very successful pitcher, and possibly one of the best knuckleball pitchers of all time. In 19 seasons, Wakefield won exactly 200 games, struck out 2,156 batters, and finished with a 4.41 ERA. Wakefield's 2002 season was a high point in his career, when he went 11-5 with 134 strikeouts, and a 2.81 ERA (1).

Wakefield is a unique baseball pitcher for the obvious reason that his primary pitch in a knuckleball. On occasion, he would throw a four seam fastball, but it was considerably slower than the MLB fastball average by topping out around the mid to upper 70s. His knuckleball was usually 64-68 mph. Depending on the wind, his knuckleball would have an incredible amount of movement making it not difficult to hit, but also very hard to catch. While on the Red Sox, Wakefield had to use a specific catcher, and the catcher had to use a special glove to be able to catch his knuckleball. Since the knuckleball does not require a significant amount of arm whip, Wakefield was able to throw unordinary amounts of pitches. In a game against the Atlanta Braves in 1993, he pitched over 10 innings and threw 172 pitches (2).

With Wakefield's retirement, R.A. Dickey of the New York Mets is the only active knuckleball pitcher left in the MLB.

Sources:
1. ESPN
2. MLB.com
3. Wikipedia
4. Baseball-Reference

Pitcher Casey Janssen and Toronto Blue Jays Agree on Two-Year Contract

2012-02-14T15:58:00.003-06:00

The Toronto Blue Jays and relief pitcher Casey Janssen have avoided arbitration, and agreed on a two-year contract worth $5.9 million. This is now the 15th year in a row that the Blue Jays have avoided arbitration with any of their players. Janssen will be receiving $2 million this upcoming year, and the other $2.9 million in 2013.

Janssen has pitched for Toronto since 2006, and he pitched for UCLA prior to playing professionally. During the past five seasons that Janssen has pitched in the MLB, he has compiled a 21-19 record with 223 strikeouts, 90 walks, and a 3.81 ERA. His 2011 season was his most successful by going 6-0 with 53 strikeouts, 14 walks, and 2.26 ERA.

The Blue Jays and general manager Alex Anthropoulos have overhauled the bullpen during this off-season by releasing Jon Rauch and Frank Francisco, and replacing them with Darren Oliver and Jason Frasor. 30-year-old Jansenn will be thrown into the mix, and will most likely serve as a setup for closer Sergio Santos. The Blue Jays are in one of the most difficult divisions in baseball, but by building a foundation of good pitching, they might be a force to be reckoned with in the near future.

Source: ESPN

The Best Baseball Pitching Websites

2012-02-13T14:05:00.002-06:00

As a baseball pitcher and pitching enthusiast, I am constantly searching for the top pitching information. As you may know, there really aren't many baseball pitching websites that provide you with the in-depth information needed to transform your pitching. Although there isn't an abundance of excellent websites for pitching instruction, there are still a select few that will guide you towards pitching success. I have diligently researched and compiled a list of instructional pitching websites that I believe will help any pitcher see legitimate improvements in their pitching ability.

The Top 5 Best Pitching Websites

1. The Complete Pitcher by Steven Ellis
Steven Ellis is the owner and author of The Complete Pitcher. Ellis was a former professional pitcher for the Chicago Cubs, and his teachings can applied to any level of pitching including little league, high school, college, and even professional pitchers. His website offers his pitching programs including the #1 rated pitcher strength training program TUFFCUFF, and his other popular book The Ultimate Guide to Advanced Pitching.

Ellis' website offers a blog section where he posts frequent pitching instruction. Many of the posts are short, but very informative. In addition, The Complete Pitcher offers an article section with hundreds of pitching articles written primarily by outside pitching instructors. There is a variety of sections including pitching mechanics, pitching drills, pitching grips, strength training workouts, the mental side of pitching, pitching nutrition, and pitching injury. Each article offers a unique perspective, and is very pitching specific.

Although the blog and article section of The Complete Pitcher is great, it is the discussion forum that I really like about this website. The discussion forum allows pitchers of all ages to interact with other pitchers from all over the nation and world. Everyday pitchers post new questions about how to improve their ability, and the questions are answered by either Steve Ellis or others who have significant pitching knowledge.

Pros of The Complete Pitcher:

Steve Ellis is a very qualified pitching instructor
Uses science and statistics to back up many of its claims
Well established website, and has been around since around 2007
Lots of free pitching material
Good website design
Provides a variety of options

Cons of The Complete Pitcher:

Some of the articles written by outside sources seem to be very subjective, and do not really use statistics or reasons why their pitching instruction is correct.
Many of the blog posts do not provide any visual aid making them difficult to get through
Some of the articles and blog posts seem a little rushed
The article archive does not provide descriptive titles making it difficult to find what you're really looking for

Overall, The Complete Pitcher is overwhelmingly the best pitching resource on the internet, and I use it as inspiration for my website.

2. Top Velocity by Brent Pourciau

Brent Pourciau is the owner and editor of Top Velocity. Pourciau is certified by USA Weightlifting as a Sports Performance Coach. He has coached high school, college, and professional pitchers for the past 10 years. Pourciau has revoultionized the pitching community with his philosophy of 3x or triple extension. His program 3x Pitching Velocity uses this triple extension approach, pitcher specific strength training methods, and various other pitching mechanics instruction that has allowed enabled pitchers to throw 5-10 mph on average.

The Top Velocity website offers a variety of unique options. Similar to the Complete Pitcher, Top Velocity offers a pitching articles section that is composed of content written directly by Brent Pourciau. A large majority of the material is focused on his philosophies about pitching mechanics and how to develop greater velocity.

In addition to in-depth pitching articles, Top Velocity also offers a forum where you can directly ask questions about pitching, and Brent Pourciau will provide you with an informative answer.

Pros of Top Velocity:

In-depth pitching advice
Focuses heavily on the importance of pitching mechanics
Agrees that strength training is a necessity for pitchers and pitching velocity
Good website design that allows the user to choose from many different categories

Cons of Top Velocity:

Kind of one-dimensional because the website relentlessly sticks to one pitching philosophy.
Infrequent article posting
Relatively new website and new ideas (some are seen as controversial)

3. Pitching.com by Dick Mills

Dick Mills is the owner and author of Pitching.com. Mills is a former pitcher for the Boston Red Sox, second round draft pick June of 1966, and pitching in pro baseball for five years. His website offers various training programs including the First-Pitch Strike Warm-up and Recovery Program, and How to Build and Develop the Natural Explosive Pitcher. Coach Mills prides himself as "the pitching rebel." His title is the product of his unique pitching philosophies.

Unlike most other pitching instructors, Mills does not use traditional methods such as long toss, weightlifting, or weighted baseball training. Instead, he believes that pitchers develop pitching velocity through explosive pitching mechanics.

Pitching.com is simply designed, and easy to navigate through. The website provides some video analysis comparing pro pitchers to amateur in which Dick Mills helps to explain why the amateur pitcher is not reaching maximum velocity. He also offers a blog sections where he does something similar, and an article section where he examines some of the most controversial pitching topics.

Pros of Pitching.com:

Heavily focuses on the importance of pitching mechanics
Very in-depth and detailed analysis
Argues his standpoint well
Uses statistics to support his claims
Nice website design with easy navigation
Well established pitching instructor and website that has been around since around 1995

Cons of Pitching.com:

Will not budge towards any other ideas
Does not advocate weightlifting when every high school, college, and professional program utilizes it.
Claims that weighted baseball training does not work when there is research showing that it can increase pitching velocity.
Very subjective analysis, using one-sided statistics to help support his claims while not providing statistics from the opposing view points.
Limited amounts of free material

4. WebBall by Richard Todd

Richard Todd is the owner and editor of WebBall. WebBall is not specifically a pitching website, but it offers some pretty great pitching advise along with many other baseball training recommendations. The website is well established and has been around for quite some time.

The website has over 20 contributors, each of who are pretty knowledgeable about baseball in general. The pitching section of WebBall is why I ranked it within the top 5 pitching websites. This section is filled with an abundance of pitching information. Much of the information is very specific, provides statistics, and shows analysis to support its pitching claims.

Pros of WebBall:

The website is dedicated to helping youth baseball players and pitchers
Great pitching detailed pitching analysis
Well designed website with lots of options
Experience group of writers
Been around for many years
Lots of free material

Cons of WebBall:

The website has an overwhelming amount of content including ad banners, and other distractions that may make it difficult to find what you're searching for.

5. The 90 mph Club by Paul Reddick

Paul Reddick is the editor and owner of the 90 mph Club. Reddick is a former professional pitcher, director of Yogi Berra's camp, and co-authored The Picture Perfect Pitcher. He is very passionate about pitching, and his newsletters provide some great pitching insights.

Reddick focuses a lot of his effort on debunking the traditional pitching methods. One of the best parts about Paul Reddick Baseball is that you do not need to visit the actual website to receive information. He is very diligent about sending out free pitching material through his email service.

Pros of Paul Reddick Baseball:

Firm on his pitching beliefs
Provides fresh insights on how to obtain greater pitching velocity
Very in-depth in his analysis
Lots of quality free material
Very passionate about his work

Cons of Paul Reddick Baseball:

Does not have an actual website to navigate through
Tends to send an excessive amount of emails which can dilute his intended message

Honorable Mention:

Pitcher Luis Ayala Signs With the Baltimore Orioles

2012-02-11T14:05:00.002-06:00

The Baltimore Orioles have signed former Yankee and veteran reliever Luis Ayala to a one-year contract. At the age of 34, Ayala has struggled to find a consistent team to pitch for, and has pitched with four different teams since the 2008 season. This is the Orioles second pitching trade in the last two weeks. Last week, they traded Jeremy Guthrie to the Rockies for pitchers Jason Hammel and Matt Lindstrom.

The Orioles are attempting to deepen their pitching staff after a subpar performance last season when the team ranked almost last in all major pitching statistics last season. Adding Luis Ayala might not drastically improve their pitching staff, but he has the ability to give the team a lot of innings, and could provide some veteran leadership. Last season with the Yankees, Ayala pitching in 56 innings going 2-2, with 39 strikeouts and 20 walks, and ending the season with a spectacular 2.09 ERA.

Source:
MLB.com

Pitcher Anibal Sanchez of Miami Marlins Wins in Arbitration

2012-02-07T11:41:00.001-06:00

Miami Marlins pitcher Anibal Sanchez became the first player to win in arbitration this off-season. The Marlins originally offered Sanchez $6.9 million, but eventually agreed to award him with an $8 million salary for next season. Sanchez's will be eligible for free agency after the season.

Pitcher Anibal Sanchez has 5 years of MLB experience with a 39-38 record on his career along with a 3.72 ERA. Last season, Sanchez ended the season 8-9 with 202 strikeouts, 64 walks, and a 3.67 ERA in 196.1 innings. Disregarding Sanchez's winning percentage, you would assume with his statistics that he was a 15 to 20 game winner. However, the Marlins were one of the worst offensive teams in baseball last season.

As a whole, the Marlins team batting average was .247 at the end of the season. Sanchez was 13th in the league with 202 strikeouts. Based on statistics alone, we can draw conclusions that Sanchez did not receive significant run support from the Marlins offense. Sanchez has the pitching ability to be a 15 to 20 game winner in the near future depending on his development as an MLB pitcher, and if Miami increase their offensive efficiency.

Source:
espn.com

Pitcher Jeremy Guthrie Traded to Rockies

2012-02-06T13:39:00.001-06:00

The Baltimore Orioles have traded starting baseball pitcher Jeremy Guthrie to the Colorado Rockies in exchange for reliever Matt Lindstrom, and starting pitcher Jason Hammel. Guthrie and the Rockies agreed to a one-year, $8.2 million contract with an option to become a free agent after the season. Jeremy Guthrie had a somewhat forgettable performance last season. He tallied 9 wins, 17 losses, and a 4.33 ERA. On his career, he is 47-65 with a 4.19 ERA.

Guthrie is definitely not in the category of elite MLB pitchers, but he is a beneficial acquisition to the Rockies for a few reasons. In each of the last five seasons, Guthrie has pitched in at least 175 innings, started at least 26 games, and has managed to appear in 30 or more games in each season. There is no doubt that Guthrie is reliable because of his longevity, and rubber-like throwing arm. In addition, Guthrie will without a doubt have a very limited number of walks, and will pound the strike zone which helps the defense stay alert. In the past five seasons, Guthrie's highest number of walks was 66, and his lowest was 47.

The Orioles were obviously looking for change of pace with this trade because of the team's pitching staff performance last season when they ranked last in most major pitching statistics including ERA (4.89), and opposing batting average (.277). Guthrie was the team's primary starting pitcher for the past five seasons.

Source: ESPN.com

Pitcher Shaun Marcum and Brewers Agree on One-Year Deal

2012-02-04T14:36:00.002-06:00

Baseball pitcher Shaun Marcum and the Milwaukee Brewers have avoided contract negotiations, and agreed on a one-year deal worth $7,725,000. Marcum's new salary is a generous increase from last season when he made $4.05 million

Shaun Marcum played with the Toronto Blue Jays for the first 5 seasons of his career, and last season was his first with Milwaukee. Since coming into the league from Missouri State, Marcum's appearances have gradually increased. Last season, he pitched a total of 200.2 innings, went 13-7, tallied 158 strikeouts and 57 walks, and ended the season with a 3.54 ERA. Marcum's regular season statistics were good by MLB standards, but he had some struggles during Milwaukee's playoff run.

Marcum started 3 games during the postseason, but failed to make it out of the fourth inning in either of the games. In 9.2 innings, Marcum allowed 16 earned runs, and ended 0-3 with a 14.90 ERA. Despite Marcum's postseason struggles, he has proved early in his career that he is a reliable starter in the MLB.

Source:
ESPN.com

Pitcher Matt Garza Staying With the Cubs

2012-02-03T13:05:00.001-06:00

Chicago Cubs ace pitcher Matt Garza has agreed to stay with the team for one more year. According to ESPN.com, the deal is worth $9.5 million plus performance bonuses. Garza and the Cubs completely avoiding the arbitration process. The Cubs new General Manager Theo Epstein was known for rarely going into arbitration with with his players in Boston.

Last season with the Cubs, Garza was 10-10 with a 3.32 ERA, 197 strikeouts, and 63 walks. His winning percentage does not really reflect his performance as a pitcher. Garza had to pitch with a Cubs offense that was mediocre at best last season.

With a low 3.32 ERA, Garza demonstrated last season that he can keep his team in ball games. In addition, Garza had seven games last season when he left the game with a lead, but ended in no-decisions. If the Chicago Cubs make some moves to acquire more offense, then it would not be surprising that Matt Garza would be a 15 to 20 game winning baseball pitcher. He has the ability, now he just needs a team that will score for him.

Garza may become arbitration eligible next season, but he will not become a legitimate free agent until the 2013 season. Although the Cubs did allow for a $4 million increase to Garza's salary, it was still much lower than his proposed $12.5 million. Garza may not be considered a top 10 MLB pitcher, but he is definitely worth a good price because he is only 28 years old, and he has an incredible amount of pitching potential. Now that the Cubs have retained their ace pitcher, they now need to work on revamping their offense.

Pitcher Edwin Jackson Signs With Washington Nationals

2012-02-02T15:15:00.000-06:00

According to reports, former Cardinals starting pitcher Edwin Jackson has agreed to terms on a one-year deal with the Washington Nationals. Jackson is the second pitcher that the Nationals have acquired this week, with the first being veteran reliever Brad Lidge. The Nationals are making a legitimate push to solidify their pitching rotation.

Acquiring Edwin Jackson was a crucial decision, and he will bring World Series experience to a team that has struggled as a young franchise. Jackson went 12-9 last season with 148 strikeouts, 62 walks, and a 3.79 ERA. He can be considered a work horse out the mound because he is one of only 20 MLB Pitchers who have averaged at least 12 wins and 200 innings over the past four seasons (MLB.com).

Jackson is not known for being a dominate pitcher in the MLB, but he can keep his team in ball games. As a number 3 or 4 starter, Jackson will greatly compliment the Nationals starting pitching rotation. Steven Strasburg will most likely be the number one starter, followed by Jordan Zimmermann, and Gio Gonzalez. As long as Jackson limits his number of walks and keeps the ball low in the strike zone, he has the capability of in the Nationals pitching rotation.

Reliever Chad Qualls Signs With the Phillies

2012-02-01T08:54:00.000-06:00

Just a few days after the Phillies lost Brad Lidge to the Washington Nationals, they inked a one-year, $1.15 million contract for reliever Chad Qualls. Qualls might serve as a possible replacement for Lidge's previous role in the Phillies bullpen.

Chad Qualls has been a consistent and effective relief pitcher over the past 7 years. Prior to the up-and-coming season, Qualls has pitched for four different teams in his MLB career including Houston, Arizona, Tampa Bay, and San Diego. Last year with San Diego, Qualls made more appearances out the bullpen than any other pitcher with 77 appearances, and pitching in 74.1 innings. The 33-year-old Qualls posted a modest 6-8 record with a 3.51 ERA (ESPN).

Qualls is a very underrated relief pitcher with a career 3.78 ERA, 426 strikeouts, and 150 walks. Chad Qualls has proved to be a reliable option out of the bullpen because of his rubber arm allowing him to throw on limited days of rest, and his consistent ability to get outs. The addition of Qualls will deepen their bullpen, and will also give them a legitimate set-up for their current closer, Jonathan Papelbon.

Plyometric Exercises and Training for Baseball

2012-01-30T21:31:00.008-06:00

What is Plyometrics?
Plyometric training is designed to develop speed, explosiveness, and endurance in athletics. At higher competitive levels of sports, plyometric training programs are heavily emphasized because of the success that these exercises have proved to have for all types of athletes. Baseball pitchers frequently use plyometric exercises to develop greater explosiveness in their pitching delivery. Since pitching is purely explosive, plyometric training is one of the best ways to achieve the necessary explosiveness and speed for developing increased pitching velocity. Within pitching mechanics there is a common concept. Fast and explosive mechanics are the ingredient to pitching velocity. Plyometric training exercises are a necessity for any baseball pitcher or player.

Plyometric training combined with a legitimate weightlifting program can significantly increase your explosion as a baseball pitcher. Many studies have concluded that using both strength training methods in collaboration, will increase speed, power, and explosiveness much more effectively than using only one of these methods.

Dynamic Stretching Prior to Plyometric Exercises
We must understand that plyometric training is a high-intensity activity. It requires that your muscles, joints, and bones are properly warmed up and prepared before even attempting these exercises. Dynamic stretching must be utilized prior to any plyometric routine to prevent injury, and promote healthy training habits. Check out my article: Dynamic Stretching Exercises for Baseball, if you need more information about how to properly dynamic stretch.

The Best Plyometric Exercises

Lower Body Plyos

Depth Jumps -
Depth jumps plyometrics is one of the most effective exercises for developing explosiveness and strengthening the fast-twitch muscles. Before you attempt this exercise, you need to ensure that your muscles and joints are properly warmed up. This exercise can be strenuous on the knees if performed incorrectly, so please take the necessary precautions before attempting it.

Depth jumps can be performed through a variety of methods. Depending on your level of athleticism, you will need to select a platform height that allows you maintain proper form.

Plyometric Exercise Boxes or Platforms
Many of the most popular plyometric exercises are performed on differentiating platforms depending on your athletic ability. Depth jumps require some type of platform to properly perform the exercise. It is recommended that beginners start out using a 12 inch platform to develop strength.

Here are some examples plyometric platforms:
12 inch beginners plyometric platform
18 inch intermediate plyometric platform
24 inch advanced plyometric platform

How to perform depth jumps -
Once you have acquired some type of platform, you will then be ready to perform this great exercise. Here are the steps to properly performing depth jumps:

Starting position is on top of the platform
You will then step, not jump, off the platform
You want to land softly on the balls of your feet and toes
You knees will only be slightly bent
Once your feet hit the ground, you will then immediately explode upward jumping as high as possible
Step off, hit the ground, and explode up.
Get back on top of the platform and perform this process again for 8-10 repetitions. There should be no rest in-between reps

Side to Side Box Jumps -

This is another great plyometric exercise for developing explosiveness in another direction. Athletes must be able to maintain explosiveness in a variety of methods and directions, instead of just straight up. Similar to depth jumps, you will need some type of platform to jump over. I would recommend using a 12 inch beginners plyometric platform until you have developed greater plyometric strength.

How to perform side to side box jumps -

Start on the left or right side of whatever platform you're using
You will then slightly blend your knees into jumping position
Explode sideways over the top of the box
Tuck your knees to your chest when you're jumping
Once you land on the other side, immediately explode back to the starting position
There is no rest between each jump
Make sure that you land softly on the balls of your feet and toes on each jump
Explode back and forth until you complete 8-10 repetitions

Rim Jumps -

This plyometric exercise will require you to utilize both legs in unison and each leg individually. Normally, you will perform this exercise at a basketball hoop and backboard, but it is not a requirement because rim jumps can be performed anywhere.

How to perform two-leg and single-leg rim jumps -

While standing, slightly bend your knees and explode upward
Land softly, and immediately explode back up
Your hands and arms are up in the air during the entire exercise
Pretend that you are attempting to touch something with each jump
Perform 8-10 repetitions

Once you complete your first set, you will then perform the same exact steps, except you will use only one leg. Perform 8-10 repetitions with each leg. Don't be discouraged if it feels like you're not getting very high.

Lateral Shuffle on Box -

Like the previous exercises, you will need some type of platform to step on. Preferably a smaller 12 inch platform or even smaller if necessary.

How to perform lateral shuffles -

Start with one leg on the platform and the other off.
Using the leg that's on the platform, you will forcefully explode upward
You will land on the other side with the opposite leg touching the platform
Repeat this motion 8-10 times back and forth without any rest
Work on trying to explode as high as possible, but making sure that you are landing softly as well>

Upper Body Plyos

Explosive Push Ups -
This upper body plyometric exercise will increase your upper body explosiveness, and further develop your fast twitch muscles in the upper body. There are several variations to this exercise. The first variation is a simple explosive push up.

How to perform an explosive push up -

Acquire the normal push up position
Perform the typical negative portion of a push up
On the positive portion, you will literally push up off the ground
Your hands and upper body should be in the air
Land softly, and transition right back into the negative portion
There is no rest between each repetitions. Perform this exercise 8-10 times

Upper Body Step-Ups -

This exercise is performed identical to the lateral shuffle except you will be using your upper body. You will need a small platform for this exercise.

How to perform upper body step-ups -

Acquire a push up position with both hands on the ground and the platform in the middle of your arms
Using one hand, you press up off the platform
Switch back and forth between each hand
Like the explosive push up, you're trying to get your upper body slightly off the platform.
Perform 8-10 repetitions

If you're a baseball player or any type of athlete, you need explosiveness to excel in your sport. Plyometric training is the key to developing explosiveness, quickness, and speed. If you're serious about improving your athletic ability, I would highly recommend you take a look at The Truth About Quickness by Alex Maroko. His program utilizes plyometrics along with other strength training techniques that have improved athletic ability in countless numbers of athletes. Click here to learn more about Alex Maroko.

Brad Lidge Going to The Washington Nationals

2012-01-26T16:03:00.000-06:00

Free agent and two-time all-star MLB pitcher Brad Lidge has agreed to play with the Washington Nationals. Lidge signed a 1 year, $1 million contract. (mlb.com) Lidge has been one of the top relief pitchers in the MLB since he came into the league in 2002. In the previous 2011 season, Lidge was only able to pitch in 19 innings due to some rotator cuff issues that sidelined him for the majority of the season.

The National's acquisition of Lidge will deepen their bullpen even further. If Lidge has a healthy season, he could make a series impact on the mound. At 6'5, Lidge is able to generate mid 90 mph pitching velocity, along with an above average curveball. At this point, it's pretty unclear whether or not Lidge will positioned in the closer roll or be used mainly as a setup relief pitcher. Presumably, Lidge will probably surrender the closing roll to the younger and current National's closer, Drew Storen.

If the National's continue to strengthen their pitching rotation in this fashion, they could become a force to be reckoned with in the near future.

Tim Lincecum Staying With the Giants

2012-01-25T08:50:00.000-06:00

An official document has yet to be signed, but according to ESPN, the two-time CY Young Winner Tim Lincecum and the Giants appear to have reached a two-year contract for $40.5 million. Lincecum will earn about $18 million this upcoming year, and $22 million the following year.

What Does a Two-Year Contract Mean for Lincecum?
Although the Giants locked Lincecum up for two more years, it would appear that he has some future ambitions including seeing what his other options are throughout the MLB. If Lincecum was set on being with the Giants, then it would have much more likely that he signed a long term contract. At the end of the two years, it would be in the Giants best interests to try to keep Lincecum secured in the Bay area.

Tim Lincecum is still currently one of the best pitchers in baseball. Lincecum's record from last season was under .500 at 13-14, but his other numbers were on point with his career averages. His ERA ended up at 2.74 which was almost 1 percentage point less than last year, and he finished with 220 strikeouts. Lincecum's subpar record could be associated with the Giants non-existent offense. In the 2011 season, there was only one player (Pablo Sandoval) who batted over .300. Pitchers have a difficult time winning games when their team's offense is lacking. I think Lincecum's winning percentage really suffered because of this, and he may not see a bright future with the Giants unless they start making some moves to acquire more offensive players.

Nevertheless, 27 year old Lincecum is now the fourth-highest paid active pitcher in the MLB proving to be an incredible feat at such a young age. (MLB.com)

Forearm Exercises for Baseball

2012-01-25T02:00:00.005-06:00

Forearm strength training for baseball and pitching is essential for preventing injury, increasing velocity, increasing bat speed, and promoting muscular balance. MLB players provide a perfect example of the importance of forearm training in baseball. Almost every single player at the higher competitive levels has strong, muscular forearms.

Forearm Training Will Prevent Injuries in Baseball
Strength training the forearms can prevent injuries to baseball pitchers and players for a few reasons. One of the most important benefits of forearm training is that it will build and strengthen the muscles and ligaments surrounding the elbow. Baseball players who lack forearm strength could possibly become more susceptible to elbow injuries. If the muscles are not strengthened, then the elbow bones will absorb a greater amount of stress from pitching or throwing in general. This is why it's important for any position player to incorporate forearm training into their strength training routine.

Another important characteristic of forearm training is that it is an important piece to muscular balance for baseball pitchers and players. Most pitching strength training programs will hammer in the point that muscular balance is essential for preventing pitching injury. Since your forearms are significantly utilized in the pitching motion, it is crucial that you do not neglect those muscles. Strengthening your forearms will promote the necessary muscular balance needed for being an effective and explosive baseball pitcher.

Exercising Your Forearms Will Increase Wrist & Grip Strength
Strength training the forearms for baseball will also increase your overall grip and wrist strength. Pitching a baseball requires a significant amount of wrist snapping, and the stronger your wrists are, the harder you can snap at your release point. In addition, strengthening your fingers can also result in additional velocity gains because of the obvious reason that you snap your fingers downward to generate the necessary spin on the baseball. You may not see incredible pitching velocity gains, but seeing 1-2 mph on your velocity is more than possible with a well-structured forearm strength training regime.

Forearm Training Guidelines for Baseball Players
Before we get into the forearm training exercises for baseball, we must understand a few guidelines. Training your forearms IS beneficial for baseball pitchers and players, but only if you use moderation and avoid excessively training them. A good idea would be to incorporate forearm training into your routine 1-2 times a week. Forearm workouts should always be performed following your primary weightlifting exercises or at the very end of your workout. Also, make sure that your forearms have been properly warmed up through an appropriate dynamic stretching routine.

Good Forearm Workouts for Baseball

Forearm Rollers -
One of the best forearm workouts for baseball if you have the accessibility. This forearm exercise requires a unique contraption, but it give you a highly satisfactory burn. The picture provides an example of what a forearm roller looks like. They can come in many different shapes and forms, but each one has the same purpose.

How to properly use the forearm roller:

Grip the device with both hands

Hold your arms out at shoulder height with the weight hanging

You will then begin to roll the string and weight up
Keep your arms straight, and only use your wrists
Once the weight has reached the top, begin to lower it back down to starting position (This is the most important part!)
Make sure you lower weight using only your wrists, and at a very slow pace

The negative portion is the most important portion of the exercise.

- One rep is considered both the positive and negative portion of the exercise. Make sure you use a weight that enables you to perform the exercise with the proper form. Using weight heavier than your capacity will force you to bend your elbows, and you will then be forced to utilize muscles other than the forearms. Form over weight in all weightlifting exercises!

Behind the Back Barbell Curls -

With the self explanatory title, you will need a barbell to perform this exercise.

Face away from the barbell
Grip the bar with both hands at a little less than shoulder width
Make sure your elbows are pressed against your sides, and the top of your hands and wrists are pressed up against your lower back or glutes.
Your elbows can be slightly bent during the exercise, but you must only use your wrist to curl the barbell up
Once you curl the weight up, hold that position for 1-2 seconds to get a good squeeze of the forearm muscles
Slowly lower the to starting position and repeat
3 sets of 8-10 repetitions
You can add additional weight if the barbell is too light, as long as you can maintain good form.

Dumbbell Wrists Rotations -

You will need two dumbbells for this simple exercise. Dumbbells wrist rotations are excellent for strengthening the muscles around the elbow, as well as the wrists.

Press your elbows against your side
Dumbbells will be at elbow height
By only moving your wrists, rotate the dumbbells outward so that your palms are facing the sky.
Then rotate inward so that your palms are facing the ground.
Repeat this motion back and forth slow and controlled to feel the forearms muscles work
One outward and inward rotation counts as a single repetition
3 sets of 8-10 reps

Forearm Static Stretching

It's important that you properly static stretch your forearms, as well as the rest of your body following any physical activity. Hold these stretches for 30-60 seconds for maximum flexibility results.

Forearm stretch #1: Hold your arm out in front of you with your hand facing up. Use your other hand to pull back your fingers.

Forearm stretch #2: Similar to the last one except your hand and fingers will be facing the ground.

Forearm stretch #3: You will perform this forearm static stretch on the ground. With your knees on the ground, lean forward and place your hands flat on the ground with your fingers facing towards your body. While keeping your hands firmly against the ground, slightly lean your upper body backwards until you feel the stretch in your forearms.

Do you want powerful forearms for baseball?
The Ultimate Forearm Training manual for baseball is a resource that is guaranteed to develop your forearms so that you will increase your pitching velocity, hit with more power, and achieve complete muscular balance. Your forearms are utilized in almost every aspect of baseball, and it therefore makes it vitally important that you have a legitimate training program. Ultimate Forearm Training is an absolute steal. Not only will you get an incredibly in-depth forearm training manual, but you will also receive several other training books at no additional costs. I highly recommend checking out this program if you're serious about building strong forearms that will propel your success in baseball. Click here to learn more about the Ultimate Forearm Training Manual.

Image Source:
bodybuilding.com

Baseball Pitching Mechanics: The Leg Lift

2012-01-21T17:42:00.004-06:00

A baseball pitchers leg lift is the first, and one of the most important stages of a pitching delivery. Without an effective leg lift, a pitcher will struggle to achieve proper pitching mechanics. Since it's the first stage of the pitching motion, it is vitally important that pitchers develop a consistent leg lift because it sets the tone for the rest of the delivery.

Why Do Pitchers Use a Leg Lift?

A pitchers leg lift is important for several reasons. The most important reason to have an effective leg lift is because it is the source of your momentum and acceleration towards home plate. It will lead you into your pitching stride and eventually your foot strike. Secondly, a good leg lift will help you develop a rhythm in your baseball pitching mechanics.

If you examine any Major League Baseball Pitcher, you will notice that they always have very good timing and rhythm. A consistent and effective pitcher leg lift is what allows them to maintain their exceptional rhythm towards home. Lastly, a leg lift can also prevent arm soreness or injury. Pitchers who do not use a leg lift will most likely use the alternative of a slide step. Slide steps put additional stress of the throwing arm because it's difficult to utilize your entire body properly. And plus, slide steps are detrimental for pitching velocity. Most baseball pitching experts would agree that slide steps are ineffective, and pitchers should utilize some type of leg lift even in the stretch. Preferably, you would use a pinch instead of a full leg lift.

What's the Correct Height of a Pitchers Leg Lift?

There is a lot of debate about the actual height of a pitchers leg lift. The height of a pitchers leg lift really depends on their type of pitching motion and arm slot. For example, a sidearm pitcher would most likely avoid using a high leg kick because it would severely alter his baseball pitching mechanics. On the other hand, pitchers who throw over the top will most likely utilize a higher leg lift which will allow them to throw a downhill plane.

Some pitching instructors believe that the leg lift should be at the waist level. They will contend that if a pitchers leg lift exceeds past waist height, then there is a possibility that it will force the pitcher to slightly lean backwards. This is definitely an accurate argument, but it's not true in many instances. Some of greatest and fastest throwing pitchers of all time have used very high leg lifts.

In the picture of Jonathan Broxton, you can see that his leg lift is well above his waist. Broxton is one of the fastest baseball pitchers in the MLB. If you examine the picture, you see that he is able to maintain good balance, and his upper body is not leading backwards despite his high leg lift. What enables MLB Pitchers to often times have unorthodox pitching mechanics and still be effective, is the fact that they have developed incredible consistency. It doesn't matter how high a leg lift is, what matters is that you utilize that same exact leg lift each and every pitch.

Steps for an Effective Pitcher Leg Lift

Step, and begin rotation on pivot foot
Lift your leg up at an angle
Do not lift your leg straight up because it will not allow you to achieve proper hip rotation at foot strike
Keep your foot relaxed and aimed towards the ground
Avoid pointing your foot in the air
If you throw over the top, lift your leg to at least waist height
Your hips must stayed closed with your glove side back pocket aimed at the target,
Do not rotate your shoulders
Your stride leg should be slightly bent, making it easier to stride into foot strike
The majority of the your weight should be on the ball of your foot
At the top of the leg lift, your head and eyes should be locked in on the target

Follow these steps for your leg lift, and this will ensure a successful transition into the remaining portion of your pitching delivery. A proper leg lift is essential to the rest of your baseball pitching mechanics, and you must develop consistency with it. Develop a leg lift that is comfortable for you, and avoid trying to mimic other baseball pitchers. Use what works for your pitching characteristics. Developing your own pitching style will allow you to achieve a consistent leg lift.

Do you want great pitching mechanics?
Developing proper and effective pitching mechanics is essential for pitching velocity, and reducing the likelihood in arm injuries. The problem is that most pitchers simply do not properly utilize their entire body when delivering a pitch.

According to many studies, youth pitchers are experiencing increasingly higher levels of arm injuries. Something needs to change. Pitching mechanics expert Dick Mills has developed a program with the intention of reducing arm injuries for all pitchers at any competitive level. How to Develop the Natural Explosive Pitcher by Dick Mills, is a resource that will eliminate arm injuries to pitchers and increase velocity through effective pitching mechanics.

This program is highly recommended for pitchers of all ages who are struggling with their pitching mechanics, and looking to increase their pitching velocity 5-6 mph. Click here to learn more about Dick Mills.

Top 5 Fastest Throwing Starting Pitchers in 2011

2012-01-18T13:47:00.005-06:00

This top 5 list will examine the fastest throwing starting baseball pitchers of 2011. Major League Baseball Pitchers are stronger, more explosive, and are throwing faster than ever. Although pitching velocity does not determine a great pitcher, people like myself still find it extremely amusing. For most baseball players, seeing that 94+ mph on the radar gun is a rather exhilarating experience. Many pitchers only dream of throwing in the mid 90s, but only a handful of pitchers truly posses the ability to throw such speeds on a consistent basis.

There are dozens of relief pitchers in the MLB who can come in the game and throw 95+ mph speeds for an inning or two. While this is an extremely impressive feat, it's much more awe-inspiring when a starting pitcher can maintain this type of baseball pitching velocity for 6+ innings.

Being able to throw at high velocity deep into baseball games requires excellent conditioning of both the body and arm. Baseball pitchers are throwing harder than ever because of advanced strength training regimes that develop stronger and more explosive bodies specific for pitching. I think increasingly more effective pitcher strength training methods should be associated with the increasing level of average strikeouts in the MLB.

According to the Elias Sports Bureau, there was an average of 7.08 strikeouts per 9 innings in 2011. To put things in perspective, in 2005 MLB Pitchers averages 6.38 strikeouts. (1) From 2005-2011, the strikeout numbers have continually risen. Pitchers are striking out more batters, pitchers are throwing harder, and pitchers are lasting deeper into baseball games. Each of these aspects can be correlated with increased baseball pitching velocity through complex strength training methods that weren't utilized as effectively in the earlier years of pitching. Nolan Ryan was one the first to truly understand the importance of strength training, and as we all know, it worked quite well for him.

So who were the hardest throwing starting baseball pitchers in 2011? Some of these picks will probably not surprise you, but a few might. Let's take a look!

Top 5 Hardest Throwing MLB Starting Pitchers

5) Ubaldo Jimenez of the Cleveland Indians
In 2011, Jimenez's fastball velocity average was 93.5 mph. (2) This average is actually a low point for him in comparison to the previous seasons. His average pitching velocity in previous years was around 95 mph. When Jimenez threw his no-hitter with the Colorado Rockies, he threw three pitches that reached 100 mph, and averages 96.8 mph during the game. (3)

However, in 2011 Jimenez seemed to have lost his pitching touch, and velocity. To put his efficiency in perspective, in his first 14 starts of 2010 he was 13-1 with a 1.15 era, but in his past 23 starts, he is 6-9 with a 4.75 era. (3)

There are several things that could be affecting Ubaldo's numbers. With his obvious reduction of pitching velocity, we might be able to draw conclusions that he is having some type of arm issue. His reduced pitching velocity might also be affecting his numbers because hitters are having an easier time catching up with his four seam fastball. Regardless of his current pitching issues, he is still in the top 5 hardest throwing starting baseball pitchers in the MLB. We can only hope that you regains his pitching ability from years past because he has the potential to be the best pitcher in baseball.

Ubaldo Jimenez Pitching Stats in 2011:

10-13
4.68 ERA
180 SO
78 BB

4) CC Sabathia of the New York Yankees
In 2011, Sabathia's average fastball velocity was 93. 8 mph. (2) Sabathia has been one of the fastest throwing starting pitchers throughout the last 5-8 years. His pitching velocity is consistently in the mid 90s, and his plus fastball is often times followed up by his devastating changeup. Sabathia's massive 6'7, 290 pound frame enables him to release the ball much closer to home plate making the hitting experience even more difficult.

CC's pitching velocity is one skill that makes him a great baseball pitcher, but it's his ability to change speeds that makes his fastball even more impossible to hit. He is able to generate such great velocity throughout an entire game because he properly utilizes his entire body through effective pitching mechanics. Sabathia has haunted hitters for years with his plus fastball, and he is showing no signs of slowing down.

CC Sabathia Pitching Stats in 2011:

19-8

3.00 ERA

230 SO

61 BB

3) David Price of the Tampa Bay Rays
In 2011, David Price's average fastball was 94.43 mph. (2) Price has really turned some heads with his impressive pitching, and of course, his pitching velocity. Some scouts have gunned him at speeds as high as 100 mph.

Price is known for having one of the best fastballs in baseball because of its great tailing action that sharply breaks away from a right handed batter, and tails sharply inside to a left handed batter. Most baseball pitchers have to utilize a two seam fastball grip to even get close Price's natural four seam movement. Hitting a plus fastball is difficult enough, but when a plus fastball has any type of movement, it makes the entire hitting experience much more difficult.

David Price Pitching Stats in 2011:

12-13

3.38 ERA

218 SO

63 BB

2) Justin Verlander of the Detroit Tigers
In 2011, Justin Verlander's four seam fastball average was 95.03 mph. (1) Verlander is without a doubt one of the hardest throwing pitchers in the league. He may average 95+ mph, but his fastball is constantly bordering 100 mph or more throughout every game he pitches. During the 2011 season, Justin Verlander had 4 complete games and was clocked at 100 mph or more in the 9th inning of those games.

Verlander's overwhelming fastball is the product of his intensive strength training program, and his impeccable baseball pitching mechanics. He understands the concept that the fastball is the best pitch in baseball because he uses it frequently and with great confidence. Hitters have a difficult time catching up, but they must also be worried about his great off-speed pitches that are usually set up by his fastball. When his game is in full gear, he is undoubtedly the most unhittable pitcher in the MLB.

Justin Verlander's pitching performance in 2011 solidified his title as the best pitcher in baseball by winning both the CY Young and AL MVP award, by throwing a no-hitter on May 7th against the Toronto Blue Jays, and by winning the AL triple crown in pitching with 24 wins, 250 strikeouts, and a 2.40 ERA. No other flame thrower in the MLB was able to replicate Verlander's incredible 2011 season. Verlander will continue to dominate the MLB because he has the motivation and work ethic necessary to compete for a long time.

Justin Verlander Pitching Stats in 2011:

24-5

2.40 ERA

250 SO

57 BB

1) Michael Pineda of the New York Yankees
In 2011, rookie Michael Pineda's fastball averaged 95.35 mph. (1) Pineda is one of the most dynamic up and coming pitchers in baseball. His rookie year was so impressive that it landed him a spot on the AL All Star team. In recent news, he was just acquired by the New York Yankees which has now made them the favorite to win the AL East.

Pineda's pitching velocity is a by-product of his massive body (6'7" 260 pounds), and his ability to effectively utilize it in his baseball pitching mechanics. Next to Justin Verlander, Pineda has some of the most explosive pitching mechanics in baseball. And as I often preach, explosive mechanics are a necessity for pitching velocity, and each of these top five hardest throwing pitchers only solidified my point.

Pineda has unlimited potential, and is likely to become one of the most dominant baseball pitchers in the AL at the rate he is going. He has the necessary tools to dominate at the MLB level including by average, the fastest four seam fastball for any starting pitcher, great control with only 55 walks, and excellent off-speed pitches that will produce an incredibly high level of strikeouts. Watch out for this guy next year, and for years to come because he is a pitching monster in the making.

Michael Pineda Pitching Stats in 2011:

9-10
3.74 ERA
173 SO
55 BB

Do you want to throw 5-10 mph faster?

Believe it or not, adding this type of velocity is actually possible, but most pitchers who are concerned about their pitching velocity lack the proper guidance to increase it.

Not only do your baseball pitching mechanics need to be refined to become more explosive, but you need to develop a strength training program that builds your body from the ground up. Pitching expert and author of 3X Pitching Velocity, Brent Pourciau, understands that pitchers have to be explosive. Pourciau's 3X Pitching program is highly developed with a detailed strength training program, and extremely detailed information on how to develop explosive pitching mechanics identical to professional baseball pitchers.

3X Pitching guarantees increased pitching velocity within 16 weeks, and if you don't see results within the first 60 days of using the product, you can simply get your money back! I highly recommend this program for any pitcher looking to increase their pitching velocity. Click here now to learn more about 3X Pitching.

Sources:
(1) http://atmlb.com/wxW606
(2) http://bit.ly/ydTtlR
(3) ESPN.com

How to Throw a Slider

2012-01-15T20:08:00.009-06:00

The slider can be one of the most deceptive pitches in baseball when thrown correctly. A good slider will appear to have fastball velocity, but it will break sharply away, usually making batters look foolish or simply strike out. Sliders are particularly effective for baseball pitchers who have lower arm slots.

With a lower arm slot, it can be difficult to throw a 12-6 curveball, therefore throwing a slider can be a great alternative. Generally, it would be beneficial that you throw your slider with a significant amount of break, somewhere around 6-10 inches. Otherwise, your pitch will no longer have the name "slider," but instead it will be named "meatball" by the batters. Flat sliders are an absolute delight to any batter. So we must learn how to properly grip and throw a slider to ensure that we always have the advantage over the batter.

Before I discuss how to properly grip and throw a slider, it's important to understand that this pitch will require a considerate amount of practice. Incorrectly thrown sliders have the possibility of hurting the throwing arm, so you must focus on developing proper pitching mechanics if you choose to throw a slider. The only way to develop consistency with any pitch is through persistent practice. Every time you throw the slider, throw it with the purpose of getting better. Consistency and persistence is the key to developing excellent baseball pitches that will give you confidence in the games.

Steve Carlton's Famous Slider

I want you to see how incredibly effective throwing a slider can be. Steve Carlton had one of the best slider's in MLB history. As you will see in the video, he threw his slider starting behind a left handed batter and sharply breaking into the strike zone. For righties, it was even more difficult to hit because it almost never looked like a strike until it was too late. Check out the video:

As the video demonstrated, the slider can be a devastating pitch when thrown correctly, and some baseball pitching experts have even labeled it as one of the best pitches in baseball.

How to Properly Grip Slider

Similar to most pitches in baseball, griping a slider is about comfortability and preference. Typically, most baseball pitchers will place their index and middle fingers on top of one seam, similar to a curveball. Usually it is best to hold the outer half of the ball. Your wrist should be loose, but you should add middle finger pressure to the baseball.

Some pitchers will put their thumb directly on the bottom of the baseball. However, it may be more beneficial to place your thumb on the opposite side that your other fingers are on, exactly like the image above. By griping the baseball like this, you will not need to turn your wrist in anyway. Unlike a curveball, the break from a slider does not require you to turn your wrist. The movement occurs because of finger tip pressure, and the grip alone.

When you throw the slider, you want the baseball to roll off your thumb and index finger. Throw it with the arm speed of your fastball, and really work on trying to reach out when you throw it.

Tips on How to Throw an Effective Slider

Avoid turning your wrist in anyway
Keep your fingers on top of the baseball to prevent twisting your wrist
Maintain good middle finger pressure
Hold the outer portion of the baseball
Let the ball roll off the thumb and index finger (Let your fingers do the work!)
Use your exact fastball arm speed
Keep a loose wrist action
If you're going to miss, never miss high in the strike zone (hitters love flat sliders)

Baseball Long Toss: The Never Ending Debate

2012-01-13T16:26:00.013-06:00

Baseball long toss as a training method has become an extremely heated debate in the pitching community. What's so fascinating is that each side has practically polar opposite beliefs about its true effectiveness. Advocates preach that long toss will condition and strengthen the arm, resulting in additional baseball pitching velocity. On the opposite side of the spectrum, opponents of long toss believe that it can ruin baseball pitching mechanics, and result in future arm issues. Let's take a look at both sides a little deeper.

Alan Jaeger Baseball Long Toss Program

Alan Jaeger is one of the biggest promotors of baseball long toss training. Some may consider his technique a little more on the extremist side of long toss, but many of his test subjects have seen some great results. His program focus on farther distance throwing than traditional systems that have been used in the Major Leagues. Once his pitchers have developed the necessary arm strength and conditioning, he will push them to throw as far as 300 feet. To make a comparison, most MLB teams have their baseball pitchers long toss at a maximum of 120-140 feet.

You do not clone pitcher. If an individual chooses to long toss, that's fine. You don't give him a distance. Why there's a limit of 120 feet I do not know. - Atlanta Braves Pitching Coach, Leo Mazzone

Jaeger also strays away from the traditional "throw the ball on a line" approach by allowing his baseball pitchers to "air it out." To simply put it, he allows his students to throw the ball on an arch. Jaeger's is not alone in the long toss advocacy department. Several MLB Pitchers including Tim Lincecum, Dan Haren, Barry Zito, Greg Maddux, and Cole Hamels firmly believe in the effectiveness of long toss. Lincecum has been sighted throwing long toss from foul pole to foul pole prior to pitching. (1) So if so many prominent MLB Pitchers use long toss then why would anyone ever disagree? Well, similar to everything in life, there can always be two sides to an argument.

Traditional Baseball Long Toss

According to NBC Sports, about half of the teams in the MLB do not believe that extreme long toss or the Jaeger approach, is beneficial for their baseball pitchers. By extreme, I mean distances exceeding 120 feet that will force pitchers to put arch on the ball. Many teams are sticking to the traditional method of throwing 120 feet on a line to the target. What's the reasoning behind this?

People sticking to the traditional form of long toss are generally concerned about pitching mechanical issues. Some pitching experts believe that by throwing extreme distances, you are forced to throw in a manner completely separate to how you would throw on a pitching mound.

I'm not an advocate of long throwing. Shortstops don't long toss, so why do pitchers do? - Tommy John

There is no denying that you must significantly alter your throwing mechanics in order to propel a ball almost 300 feet. However, I think Jaeger and other advocates are greatly aware of this issue. I guess we need to understand what the purpose of baseball long toss is.

What's the Purpose of Long Toss?

Long toss is not an exercise with the intention of developing better pitching mechanics. The motive behind baseball long tossing is to condition and build stamina in the arm to prevent injury during a rigorous season. I'm not going to claim that it will increase your pitching velocity, although I do believe it is possible. But rather, I believe increasing your pitching velocity is through a series of training methods in addition to a proper baseball long tossing program. Long toss will only be affective for a pitcher if you do not focus the majority of your energy on it. Developing effective and explosive pitching mechanics should be your number one focus, followed by keeping your arm in great condition by long tossing and strength training methods.

There are few things that you should take out this (hopefully) somewhat objective analysis of baseball long toss. Let it be known, that there is no empirical data supporting a correlation between long toss and pitching velocity. On the flip side, there is also no legitimate data disproving its effectiveness. You, as a pitcher, must decide what feels right to you. Every body and every arm is different, and therefore you must know your arm. If you really feel that long toss is help you, then keep it up! Do whatever makes your arm feel the best.

We can only hope some legitimate research is performed on this topic because it will continue to fuel the fire among pitching experts until some conclusive evidence appears. Whether you are using long toss as a training method or not, there is a few important things to remember.

Despite the potential pitching velocity gains associated with baseball long toss, we must understand that it is only one component to developing excellent velocity, and becoming a great baseball pitcher. Simply performing long toss will not makfe you a good pitcher. Great pitchers are developed through a concatenation of methods including a proper throwing program, a strength training routine to build explosiveness, and a heavy reliance on developing effective pitching mechanics on the mound. Pitchers at higher competitive levels didn't get there by only throwing long toss, but rather through hard work through many training techniques.

3X Pitching Velocity, by Brent Pourciau, is a resource that lays out a foundation for developing increased pitching velocity. Pourciau's program does not rely on old fashion training methods, but instead focuses on tactics that will build explosiveness in pitchers. I would highly recommend checking out this positively praised resource. Click here to learn more about Brent Pourciau.

Sources:
(1) http://projectprospect.com/article/2010/12/21/scouts-take-long-tossing

Dynamic Stretching Exercises for Baseball

2012-01-12T00:20:00.014-06:00

Dynamic stretching is the most effective way to properly warm up the muscles, joints, and ligaments prior to strenuous exercise. The old fashion method of static stretching has proven to be ineffective for warming up, and may even reduce explosiveness in athletes. Read Static Stretching Facts Revealed to learn more.

Dynamic stretching can be defined as stretching through movement. Instead of hold a stretch for an alloted period of time, you will perform each dynamic stretch in repetitions. Each type of stretching exercise will have your limbs moving in one way or another. Dynamics stretches will help you develop better overall flexibility, prevent injury during strenuous activity, and can greatly increase your range of motion which is vital for sports. These dynamic stretching exercises below will increase your heart-rate, and properly prepare your muscles for strenuous activity.

Remember, each of these dynamic stretching exercises needs to be performed slow and under control to prevent possible injury. Do not push yourself too far, and make you sure perform each exercise with an appropriate level of comfortability. These exercises are in no specific order or efficiency. So you will need to use your discretion on which ones you would like to use, but I chose many of my favorites because of their effectiveness.

Pre-Dynamic Stretch Jog

Before you perform any of the dynamic exercises, it's important you get your blood flowing. Performing dynamic stretches completely cold could result in injury. Most strength training programs will have you jog lightly for 5-10 minutes prior to dynamic stretching. You can also substitute jogging for the stationary bike. Just make sure that this portion of the warm up does not exceed more than 10 minutes. Its only purpose is to get your blood flowing and your muscles prepared.

Dynamic Stretching Exercises

Dynamic Stretches for Rotator Cuff

Arm Circles

This is one of the best dynamic stretches for warming up the rotator cuff. You will simply rotate your arms forward in a circular motion beginning with 5 small, then 5 medium sized, and lastly 5 large rotations. Perform this warm up in a controlled and slow manner. Immediately following the forward rotations, proceed with reverse rotations beginning with large rotations first, medium second, and small last.

Pitchers can use variation with this dynamic exercise by changing your hand positions. The first set of forward and reverse rotations will be with your thumbs facing the sky to simulate a curveball grip. The second set of rotations will be with your palms facing the ground to simulate a fastball grip.

Lastly, the third set will have your thumbs facing the ground to simulate a changeup grip. Perform each set with 15 repetitions forward and backward. This dynamic stretch will ensure that your rotator is properly prepared for throwing.

Dynamic Stretches for Lower & Upper Back

Scorpion
This is an excellent dynamic exercise for warming up the lower back.

Lay on your stomach with your arms extended out at shoulder height
Slowly bring one leg over the top of your back toward your opposite hand
Slowly return back to starting position.
Alternate each side back and forth.

Try to keep your stomach and arm planted on the ground while performing the exercise. 10 repetitions for each side will be sufficient enough for this exercise.

Shrugs
This is going to be a three part dynamic stretch. You perform this exercise just like how you would with weights and it will help to warm up your upper back and neck.

Arms and hands pressed up against your side
Simply raise your shoulders straight up until you feel a squeeze
Lower them back down slowly

In the second part of the dynamic exercise, you will bring your shoulders straight up like the other exercise except you will roll your shoulders backwards. On the last variation you will simply roll your shoulders forward. Perform each portion of the stretch 10 times.

Bear Hug
This dynamic exercise will warm up your upper back, and your posterior rotator cuff muscles.

Start with your arms to your sides at shoulder height
You will then interlock both arms
Your hands will grasp the back of your shoulders
Hold this position for 2-3 seconds
Slowly return back to the starting position
Repeat

The picture isn't an exact demonstration of the stretch. The only difference is that you will be holding the back of your shoulders, but the picture demonstrates the correct arm positioning.

Dynamic Stretches for Hamstrings

Hand walks
This is an excellent dynamic stretch for warming up your hamstrings, but it is also very difficult. Perform this exercise for 10 repetitions.

While standing, bend over until you are able to put both of your hands flat on the ground.
Slowly bring body down to the floor, almost in a pushup position.
While keeping your legs at straight as possible, inch your feet towards your hands
Once you are back in starting position, repeat.

Single Leg Toe Touches
This dynamic exercise will be performed just like how you would finish a pitch in baseball. Really stretches out, and warms up the hamstrings.

Step forward with one foot
Bring the opposite hand to your toe
Your other leg should be in the air, and your back should be flat
Alternate back and forth for 10 repetitions on each leg.

Straight Leg Kick

This dynamic exercise will warm up your hamstrings, and your hip joints. One of the best dynamic stretches hands downs.

While standing straight up, take one step forward.
Kick your leg straight up
Lower it back down

It's important that you perform this exercise very slowly. Kick upward and downward in a slow and controlled motion. Your leg should only go up as high as it feels comfortable. Don't over do it. Perform 10 repetitions for each leg.

Walking Lunge
Dynamic exercise that effectively warms up the hamstrings, glutes, quads, and groin. It is a necessity for any dynamic stretch routine.

Start in a standing position
Lunge forward with one leg
Keep your body straight while in the lunge position, and do not lean forward.
Return back to starting position
Lunge out with the opposite leg

Repeat this exercise for 10 repetitions for each leg. Lunge out slow, and controlled.

Side Lunge

This dynamic stretch will warm up your groin, quads, glutes, hips, and hamstrings.

Start in a standing position
Lunge your leg directly out to your side
Return to starting position
Repeat with same leg until you finish 10 repetitions and then switch

Dynamic Stretches for Quadriceps

Walking Quad Pull

Simple exercise that will effectively stretch and prepare your quads and hip flexors for exercise. This will be one of the only dynamic stretches that resembles static stretching.

Take one step forward
Grab one foot and pull it towards your glutes
Hold the stretch for 2-3 seconds and release
Switch legs
Perform this stretch 10 times per leg

Butt Kicks
This is a simple, but great dynamic exercise that will warm up your quads, hip flexors, hamstrings, and knee joints.

Find an area that is clear for 10 yards.
Proceed forward bring your heels to your glutes.
Slow and controlled motion
Go the length of 10 yards and back
Don't forget to pump your arms!

Dynamic Stretches for Hips

Over the Fence

Great dynamic stretch to warm up your hips.

Start in a stand position
Lift one leg straight up
Rotate the leg out and around as if you were stepping over a fence.
Repeat with other leg
Perform 10 repetitions for each leg
You are going backwards through this whole exercise

Once you have completed your repetitions, you will then do the opposite.

Lift one leg to your side
Rotate it around to the front of your body as if you were stepping over a fence
Repeat with other leg
Perform 10 repetitions for each leg
You are moving forward through the whole exercise

High Knees
Difficult exercise to categorize because of how many different muscles it targets. This dynamic stretch will target the hips, hip flexors, quads, hamstrings, and the groin.

Find an open space of about 10 yards
Identical to running form except you are lifting your knees much higher, aim for above your waist
Try to get explosion off the ground, and perform the exercise relatively fast but under control
10 yards and back is sufficient

Properly dynamic stretching is only the first piece to developing athleticism or a healthy, injury-free body. An effective strength training routine along with dynamic stretching will skyrocket athletic results. Show and Go Training by strength training professional Eric Cressey is what one of the best resources for increasing athleticism, and performance. I recommend taking a look at this product if you are looking for an in-depth training manual that will guarantee success and legitimate results. Click here to learn more about Eric Cressey.

Baseball Pitching Injury in the Youth

2012-01-10T01:34:00.011-06:00

Baseball pitching injury has become a serious dilemma. 58% of high school pitchers experience some form of pain in their throwing arms. (1) This may seem like an overinflated number, but there is significant evidence that indicates youth pitchers experience pretty high levels of pain or discomfort in their throwing arms. Baseball pitchers are beginning to throw at younger ages, and not are taking the necessary precautions to prevent pitching injury.

According to a study about Baseball Injuries by the American Sports Medicine Institute, pitching injuries are the most frequent types of injuries that occur in baseball. (Medicine and Sport Science, Volume 49 : Epidemiology of Pediatric Sports Injuries : Team Sports. Maffulli, N. Caine, D. J. pp. 9-29)

Why? Well, the answer is painfully obvious (no pun intended).

Reasons for Youth Pitcher Arm Injuries

There are several things that can lead to arm injuries in youth baseball pitchers and those include:

Failure to properly warm-up
Incorrect or no strength training routine
Throwing too many pitches per game and per day
Throwing off-speed pitches incorrectly
Not having an appropriate recovery system following throwing activities
Improper or ineffective pitching mechanics

Pitchers Throwing Motion

The motion of throwing a baseball is actually quite abnormal. As you can see in the picture, Padilla's arm positioning looks extremely irregular. This doesn't imply that this is an incorrect throwing motion because that is far from the truth.

What makes this external rotation of the shoulder so fascinating is that most of these hard throwing pitchers could probably not mimic this same arm slot without throwing a baseball. Most baseball pitchers simply do not have the rotational flexibility in their rotator cuffs to do so.

As pitchers, we must also understand this type of external rotation is large component of baseball pitching velocity. Almost any pitcher who can throw a baseball in the range of 85-100 mph probably has this type of external rotation prior to releasing their pitch. Many pitching experts will claim that the further a pitcher's shoulder externally rotates, the greater the likelihood that they will throw a baseball at high pitching velocity.

Now you're probably wondering what this has to do with pitching injuries in the youth. First off, it's important to recognize that MLB Pitchers, and intercollegiate pitchers are usually incorporating some type of strength training routine. By doing so, these pitchers have explosive, balanced, and strong bodies. Many times, youth pitchers are the exact opposite.

Incorrect Warm-ups Lead to Arm Injuries

Every youth athlete, but pitchers especially, must warmup correctly in order to prevent pitching injury. The correct way to warmup prior to throwing should be through dynamic stretching, NOT through static stretching. Countless research has concluded that static stretching is ineffective as a warmup for athletes.

As baseball pitchers, our arm is our lifeline. So you need to treat it the right way. It drives me crazy when I see ANY baseball player just go out to the left or right field line, and just immediately start throwing. Every single baseball player should be properly warming up their throwing arms before even looking at a baseball. Dynamic stretching is the absolute best way to warm up the rotator cuff and the muscles surrounding the elbow to prevent pitching injury.

Youth coaches need to implement dynamic stretching for their pitchers to reduce injuries early on, and into the future.

A Weak Body Equals A Painful Throwing Arm

Baseball pitchers from the ages of 9-14 are very unlikely to be strength training at any significant level. As we all know, weightlifting can be pretty dangerous for any young athlete, but strength can be developed in many other ways. I believe that many youth pitcher injuries occur because of very weak bodies. It doesn't matter what age you are or how amazing you think your arm is, a weak body can lead to pitching injury. If you have little strength in your body, then your pitching arm is going to be doing all the work, and putting much more negative pressure on it.

Younger baseball pitchers must develop a program that focuses on increasing full body strength and balance. Strengthening the core, legs, and rotator cuff muscles should be the primary focus for youth and high school pitchers. By doing so, you will prevent pitching injuries in the throwing arm, and you will build a foundation for pitching at the higher competitive levels. In addition, pitchers must have strong bodies in order to develop effective pitching mechanics.

Kids Are Throwing Too Many Pitches, Too Often

I can say that I have some first hand knowledge of this problem that occurs at the lower competitive levels of baseball. For instance, throughout my little league and pony career, coaches were pitching me 80% of the games, and often times on three days or less rest. The best part is that I was throwing 80 or even 100 pitches in some of these games. Ridiculous isn't it?

If you aren't pitching on live television like the children of the Little League World Series, then you are probably being severely over-pitched by your coaches. I think this issue is much more predominant than most people believe.

Making youth pitchers throw too much and too often can lead to pitching arm injuries early on, and can have devastating affects on the throwing arm in the future. Don't get me wrong coaches, winning is great, but only if your pitchers are staying injury free. And to be honest, it's the coaches responsibility to ensure that his or her players are taking the necessary precautions to prevent pitching injury. I don't rant often, but this is a reoccurring issue and I have seen it affect many pitchers careers.

Pitch limits are a great regulation that has been set forth, and hopefully it's well enforced to ensure the health of our great pitchers of the future. Baseball pitchers throwing too frequently and too much can have some serious negative affects on their arms, but so can throwing off-speed pitches too early.

Curveballs Cause Youth Arm Injuries?

There is a rising debate about this topic in the pitching community. Some believe that youth pitchers should avoid throwing curveballs, while others contend that throwing them will not negatively affect throwing arms. There is conflicting research about the topic, but one thing is for certain.

Pitchers under the age of 14 are still in a serious growing phase of their life, and their pitching arms are not fully developed. Curveballs become dangerous for youth pitchers when they are thrown incorrectly. For example, inexperienced pitchers will turn their wrist too far because they are trying to get more movement on the ball. Doing so is not only dangerous for youth pitchers, but pitchers of all ages as well.

Another important thing to remember about throwing curveballs at an early age is that it could negatively impact your chances for succeeded at the higher completive levels. College teams and MLB teams are interested in fastball velocity and accuracy, and how well you can change speeds with an effective changeup. For most advanced pitchers, a curveball is the third option because they understand the importance of the fastball and the changeup.

Youth pitchers should be spending their time trying to develop consistency with their fastball, and developing a great changeup before they even consider throwing a curveball.

Proper Recovery Will Prevent Pitching Arm Injuries

As I mentioned earlier in the article, static stretching is ineffective as a warmup. However, using static stretching following throwing or exercise is an excellent tool for preventing injury and developing flexibility.

Many youth pitchers, and even more advanced level pitchers fail to properly stretch following throwing or exercise. Holding a stretch for 30-60 seconds can seem not only boring, but it may also be painful. But pitchers must understand how important it is for preventing injury. Spend 10-15 minutes stretching your rotator cuff, forearm, and the rest of your upper and lower half to ensure that you stay injury free.

Incorrect Pitching Mechanics Lead to Pitcher Arm Injuries

Improper pitching mechanics can also lead to pitching arm injuries. If you're a pitcher who has ineffective mechanics, AND a weak body, then you are heading down a path which could lead to future arm injuries. Youth pitchers must develop proper pitching mechanics. How are proper pitching mechanics defined?

Good pitching mechanics reduce the amount of stress on the pitching arm by utilizing the entire body. Above average pitchers don't produce velocity with their arms because their velocity is generated through explosive mechanics. Youth pitchers must develop effective pitching mechanics at an early age to prevent arm injuries in the future.

Do you want better pitching mechanics?

Developing proper and effective pitching mechanics is essential for pitching velocity, and reducing the likelihood of arm injuries. The problem is that most pitchers simply do not properly utilize their entire body when delivering a pitch.

And according to many studies, youth pitchers are experiencing increasingly higher levels of arm injuries. Something needs to change. Pitching mechanics expert Dick Mills has developed a program with the intention of reducing arm injuries for all pitchers at any competitive level. How to Develop the Natural Explosive Pitcher by Dick Mills, is a resource that will eliminate arm injuries to pitchers and increase velocity through effective pitching mechanics.

This program is highly recommended for pitchers of all ages who are struggling with their pitching mechanics. Click here to learn more about Dick Mills.

Sources
(1) Medicine and Sport Science, Volume 49 : Epidemiology of Pediatric Sports Injuries : Team Sports. Maffulli, N. Caine, D. J. pp. 9-29

Nutritional Methods to Lose Stomach Fat

2012-01-07T14:45:00.015-06:00

Unfortunately, people who are constantly stressing over the condition or appearance of their abs lack a proper diet needed to lose stomach fat. There are countless people who train their abs on a systematic basis with little, to no results. The problem is that just training your abs is not sufficient enough. The only way to lose stomach fat is through a combination of training and a proper diet program. Here are a new nutritional tips to keep in mind when you're trying to lose excess stomach fat.

Trans Fats & Stomach Fat Are Best Friends

There are a couple of obvious dieting guidelines that many people fail to abide by. If you're trying to define your abs or lose stomach fat and you don't have a fast metabolism, you have to stop eating food with trans fats! If you have been training your abs on a frequent basis, then there is a good chance that you have built some definition. The issue is that there is most likely a layer of unwanted fat hiding your hard work! Trans fats is one of the problems.

Do you need an example of why consuming your favorite junk foods like chips, cookies, and fast food can be detrimental to your health? According to the New England Journal of Medicine 30,000 to 100,000 cardiac deaths per year in the US can be attributed to the consumption of trans fats. Not only are trans fats horrible for your overall health, but consuming them will make it extremely difficult to shed excess stomach fat.

Just by eliminating trans fats out of your diet, you may see immediate stomach fat loss.

Water Consumption to Lose Stomach Fat

This seems incredibly obvious, but if you want to see abs results you have to drink appropriate levels of water! Most people do not drink enough water, and it is essential to our health.

Facts About Water:

It makes up more than 2/3 of our body weight
A human can only survive 2-3 days without water
The human brain contains 95% water
Our blood contains 82% water
The lungs contain 90% water
Only a 2% drop in our body's water supply can trigger signs of dehydration
Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50%, and can possibly reduce the risk of breast cancer. (freedrinkingwater.com)

Carbohydrates for Fat Loss

Carbohydrates are essential to a stomach fat loss diet, but not every type of carb. There are two types of carbs including low-glycemic and high-glycemic. If you're trying to see abs results, you must avoid foods with a high-glycemic index.

High-glycemic carbs produce high levels of insulin, and this results in additional fat storage. Replace high-glycemic with low-glycemic carbs. Why?

Low-glycemic carbs take a longer time to digest and require more energy. When your body needs additional energy, you are burning calories! Now you're probably wondering what foods can be categorized as high or low on the glycemic index. Here is a list:

High-Glycemic Foods to Stay Away From:

White bread, chips, doughnuts, rice cakes, jelly beans, and rice crispies to only name a few

Low-Glycemic Foods to Enjoy:

Low-fat yogurt, lettuce (most vegetables), peanuts, whole wheat, whole grain, apples (most fruits)

Protein to Lose Weight

Protein is an important resource for not only rebuilding muscle tissue, but for losing stomach fat. Similar to carbs, your body requires additional energy to digest protein. Anytime your body needs energy, you are burning calories. The more calories you burn, the greater chance you have of reducing stomach fat.

Sleep More to Lose Stomach Fat!

To stay healthy and see results from your hard work, you have to get the appropriate amount of sleep every night! 6-8 hours is usually the norm. Of course there are times when this may be difficult to do, but setting up your schedule to do so can be greatly beneficial.

Do You Want to Lose Your Stomach Fat?

Most people who are concerned about their health would answer "yes" to this question. Although as we all know, losing stomach fat is not an easy task. You may train your abs frequently, and with great consistency, but you may not be seeing the results that you anticipated.

Abs training is not an easy process, and you must have the correct tools to obtain a truly amazing midsection. The only way to do so, is through high intensity abs training, along with an excellent diet regime. Personally, I have been in the situation when I was searching through google trying to find some routine that would satisfy my physical needs. However, this process can be rigorous, and even very difficult.

If you're ready to stop searching for answers on how to lose stomach fat and obtain great looking abs, then I would highly recommend looking a program developed by Nutritional Specialist, Michael Geary. Geary is the author of the #1 rated abs training program. No other program on the market can offer you guaranteed results, and actually be true. The Truth About Six Pack Abs has countless proven results, and continues to be the absolute best resource for developing terrific abs. Click here to learn more about Michael Geary.