Coaching Mental Toughness « Mental Toughness BlogCoaching Mental Toughness
When you’re coaching mental toughness, one of the most helpful things you can have in front of you is a list of key beliefs of world class performers. These winning beliefs are common among big thinkers and the ultra successful. As a coach, they serve as powerful discussion points. Ask the people you’re coaching what they think about these beliefs and you’ll begin to build a blueprint of their mental makeup. In mental toughness training we teach that beliefs dictate behaviors; so once you know what your people believe you’ll understand why they do what they do. After a while, you’ll be able to predict their every move with astounding accuracy. It’s a little scary, but the truth is human beings are predictable by nature. Your job as coach is to uncover their belief system, contrast what they believe with what world class performers believe, and guide them along the path of upgrading their limiting beliefs while reinforcing their empowering beliefs. According to our research with world class performers, here are Top 10 Beliefs of the great ones:
1. I cannot fail, I can only learn and grow. ( a global belief broken down by the great Larry Wilson, www.greatgameoflife.com)
2. Everything happens for a reason
3. All you can do is all you can do
4. Every experience makes me stronger
5. Happiness is a choice
6. Happiness is a state of mind
7. People are inherently good
8. The world is a beautiful place
9. Almost anything is possible
10. Success is a choice
Listen to this post as I explain how to coach each world class belief. This is the first of several posts I promised the audience when I spoke at the World Financial Convention in March in Los Angeles. Thanks for your patience, guys! (you were starting to think I forgot about you! :)
Steve Siebold ( 7:50)
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Statistics that Matter
Baseball is a game of stats. But, do stats really matter?
The only stats that really matter in youth baseball are the ones that measure the “process” of playing the game. Important stats should answer the question “am I playing the game the right way”.
For an individual player, what really matters is:
- As a hitter, am I having quality at-bats?
- As a pitcher, am I making quality pitches?
- As a fielder, am I making the right plays?
- As a baserunner, am I running the bases the right way?
Unfortunately, there are no stats that answer these questions. And, clearly traditional stats like batting average, earned run average and win-loss record do not answer these questions.
For a team, what matters is scoring more runs than you allow. So, the only stats that matter are directly related to scoring runs or giving up runs.
Here are some stats that do matter for both individuals and the team and that we will pay attention to for the 14u Diamond team:
For hitting:
- % of at-bats that are quality at-bats (target 67%)
- On-base percentage (target 0.500)
- Runs Created - this is calculated number that will be defined later (target 7.5 per game)
- Walk/Strikeout Ratio (target 50% more walks than strikeouts)
For pitching:
- Pitches per inning (target<15)
- % pitches that are strikes (target 66%)
- % of batters that reach base (target < 33%)
- % of batters that score a run (target < 20%)
For team defense:
- less than 2 errors per game
- Get outs on 85% of routine chances
If we achieve these targets, we can be confident that we are playing the game “right”. The result of this process will be lots of wins. But, the process is more important than just winning games.
Rounding Third: Conditioning for Pitchers: Exercises for the OffseasonConditioning for Pitchers: Exercises for the Offseason
By Olan Suddeth
Pitchers are not made during practice - they are made in the offseason. However, there is more to being a pitcher than simply throwing the ball - and throwing the ball too much during the offseason can do more harm than good. Follow these exercise siggestions to build a regular workout that will help increase emdurance, flexibility, and strength.
Squats.
Contrary to popular belief, leg muscles - not arm strength - are where the pitcher's power comes from. Most of the force of a pitch starts with a good push off, accompanied by good form in the torso to transfer that energy through the body and out the arm.
A pitcher should do squats at least three to four days per week, in sets if fifteen to twenty. Supervise to ensure that the back is kept straight, the legs about sholder width apart. Add dumbells as the exercise gets easier.
Jogging.
Anyone can start off a game with a solid inning or two. The real test of a pitcher's mettle is if he can last deep in the game and still have the stuff needed to get batters out. Even if your son is a designated closer, and only needs to pitch an inning or two, odds are that he is fielding another position in the meantime, and that the summer sun is still sapping his energy.
Jogging will build endurance like nothing else. Players should jog three times per week for maximum results, and will ideally cover at least a mile. At first, your player may well only be able to jog a hundred yards or two. That's fine. Have them jog as far as they can, then stop and wallk at a brisk rate to rest. As soon as the old heart rate drops enough to allow it, jog again.
Set goals - "today, I'll make it to the Smith's mailbox before I stop to walk" - and work on imrpoving them. Over time, the running portions will get longer, and the walks will get shorter and less frequent.
For younger kids (less than twelve years old), a mile or so is sufficient. Teens should shoot for longer distances.
Jump rope.
Boxers know this one well - jumping rope will get your heart working in a hurry, and doing it repeatedly will greatly increase stamina. Work this one in slowly, but try to build up to at least three days per week (perhaps on alternating days with jogging). Much like jogging, a beginner won't be able to jump rope very long, but as his stamina increases, so will his maximum exercise time.
Weights.
Younger players have no business pumping iron; do not push this. Even older pitchers should be careful of which weights they use - too much bulking of the upper body can only damage pitching potential.
Pitchers need flexibility - again, power comes from the legs and trunk and is transferred through the arm in almost a whip-like motion. Many great pitchers never lift weights at all, or do so very little, instead focusing on their legs and core.
Weighted baseballs.
Once simple word about these - don't. Weighted baseballs do absolutely nothing for a pitcher except increase his risk for injury. Throwing a weighted baseball might make your arm muscles stronger, but it will do little to nothing for your pitching velocity - this has been scientifically proven. Arm muscles have almost nothing to do with pitch velocity!
Throwing a nine or eleven ounce "heavy ball" requires changing the pitching motion one uses to throw a regulation five ounce ball. You overwrite muscle memory, you develop bad habits, you set yourself up for much increased risk of shoulder and elbow injury.
If your players wants to be a good pitcher, he must get himself into shape. If he builds strong legs and a strong core, acquires great endurance, and maintains good flexibility, he will be that much better equipped to dominate at pitching.
Rounding Third: Offseason Conditioning That Produces ChampionsOffseason Conditioning That Produces Champions
By: Brad Warnimont - University of Rio Grande (Ohio)
The game of baseball is played in a series of short quick bursts, so as coaches, why not condition athletes in the offseason to enhance those attributes in players. The goal is to turn average players into contributors and good players into great players.
Utilize a lifting program three days a week--Tuesday, Thursday and Sundays
Similarly to many other programs with time and facility limitations, the entire body can be worked in these three days. On alternate days, Monday and Wednesday, the agility program is used. Split the entire squad into two groups and work for one-half hour. In agility workouts, use many exercises that improve players' reaction time, power and explosion.
Two workouts are recommended
The first workout is a station workout, and the second workout is a stairwell workout accompanied with plyometrics. In the station workout, the players exercise at each station for one minute (2 to 30 second sets). In between each station, the players run a backward lap on the track. The stations are as follows:
Two laps in 25 seconds each (track 1/11 of a mile)
Medicine ball abdominal work - 10 pounds. Two players back-to-back passing the ball over head (one set) and waist high (one set)
One legged dot-to-dot (both legs)
Jump rope
Reverse curls - wrist rolls with straight bar
Mountain climbers
Plyometrics - 12 inches, 24 inches, 36 inches only (one set on top, one set up and over)
Two-legged dot-to-dot (both feet each spot)
Throw-downs (abdominals)
One-legged half squats
Lateral hops over a 12-inch cone
Step ups - 24 inches
Side crunches with 10-pound medicine ball
NOTE: In the complete workout, run over a mile backwards.
The Stairwell Workout is as Follows:
Two-feet bunny hop every step, two times.
Two-feet bunny hop two steps, two times.
Two-feet bunny hop three steps, two times.
Two-feet bunny hop four steps, two times.
Two-feet bunny hop as many as possible, two times.
One-legged hop alternate legs, two times.
One-legged hop two steps alternate legs, two times.
One-legged hop three steps alternate legs, two times.
HOP up three steps, down two steps.
HOP up two steps, down one step.
Sit ups 15 second sets for three minutes.
PLYOMETRICS:
Box Height - 12 inches, 24 inches, 36 inches, 48 inches, 54 inches.
Workout - six times through, jumping on top of boxes and six times jumping up and over the boxes. The boxes are placed three feet apart.
Rounding Third: Conditioning for Pitchers: Exercises for the OffseasonConditioning for Pitchers: Exercises for the Offseason
By Olan Suddeth
Pitchers are not made during practice - they are made in the offseason. However, there is more to being a pitcher than simply throwing the ball - and throwing the ball too much during the offseason can do more harm than good. Follow these exercise siggestions to build a regular workout that will help increase emdurance, flexibility, and strength.
Squats.
Contrary to popular belief, leg muscles - not arm strength - are where the pitcher's power comes from. Most of the force of a pitch starts with a good push off, accompanied by good form in the torso to transfer that energy through the body and out the arm.
A pitcher should do squats at least three to four days per week, in sets if fifteen to twenty. Supervise to ensure that the back is kept straight, the legs about sholder width apart. Add dumbells as the exercise gets easier.
Jogging.
Anyone can start off a game with a solid inning or two. The real test of a pitcher's mettle is if he can last deep in the game and still have the stuff needed to get batters out. Even if your son is a designated closer, and only needs to pitch an inning or two, odds are that he is fielding another position in the meantime, and that the summer sun is still sapping his energy.
Jogging will build endurance like nothing else. Players should jog three times per week for maximum results, and will ideally cover at least a mile. At first, your player may well only be able to jog a hundred yards or two. That's fine. Have them jog as far as they can, then stop and wallk at a brisk rate to rest. As soon as the old heart rate drops enough to allow it, jog again.
Set goals - "today, I'll make it to the Smith's mailbox before I stop to walk" - and work on imrpoving them. Over time, the running portions will get longer, and the walks will get shorter and less frequent.
For younger kids (less than twelve years old), a mile or so is sufficient. Teens should shoot for longer distances.
Jump rope.
Boxers know this one well - jumping rope will get your heart working in a hurry, and doing it repeatedly will greatly increase stamina. Work this one in slowly, but try to build up to at least three days per week (perhaps on alternating days with jogging). Much like jogging, a beginner won't be able to jump rope very long, but as his stamina increases, so will his maximum exercise time.
Weights.
Younger players have no business pumping iron; do not push this. Even older pitchers should be careful of which weights they use - too much bulking of the upper body can only damage pitching potential.
Pitchers need flexibility - again, power comes from the legs and trunk and is transferred through the arm in almost a whip-like motion. Many great pitchers never lift weights at all, or do so very little, instead focusing on their legs and core.
Weighted baseballs.
Once simple word about these - don't. Weighted baseballs do absolutely nothing for a pitcher except increase his risk for injury. Throwing a weighted baseball might make your arm muscles stronger, but it will do little to nothing for your pitching velocity - this has been scientifically proven. Arm muscles have almost nothing to do with pitch velocity!
Throwing a nine or eleven ounce "heavy ball" requires changing the pitching motion one uses to throw a regulation five ounce ball. You overwrite muscle memory, you develop bad habits, you set yourself up for much increased risk of shoulder and elbow injury.
If your players wants to be a good pitcher, he must get himself into shape. If he builds strong legs and a strong core, acquires great endurance, and maintains good flexibility, he will be that much better equipped to dominate at pitching.
DO YOUR BASEBALL HITTERS HAVE A PLAN AT THE PLATE?
RT Staff Note: We found this article on the web and highly suggest that those interested in improving their hitting techniques, go to Todd Williams web-site. Todd is a highly-sought after coach based out of baseball hotbed Spring, Texas. His website, www.BaseballsBestDrills.com, is a great resource for hitting, defense and baseball strategies.
By Todd Williams
There aren't very many baseball hitters that can walk up to the plate and be successful without some idea of what they're looking for in a pitch. And since the rest of us aren’t in that select group of players, we better have some idea of what we want to accomplish before we step into the batter's box. We better have a plan.
What should that plan be, you ask? Well, like most things in life, it depends; but here are some general things to consider when putting your plan together. The key is to have an image in your mind when you approach the plate so you can stay relaxed and focused. If you've got the visual image there, your reflexes and instincts will take over; because after all, you won't have any time to think about it when the pitch is delivered.
1) Plan on being aggressive. Aggressiveness is a key element to hitting successfully, and it can cover up apparent weaknesses. Besides, the aggressive baseball hitter simply has to decide one thing only at the plate: not to swing. What I mean by that is when you're thinking "swing" as the pitcher delivers the ball, if the pitch isn’t hittable, then all you have to decide is not to swing.
2) Plan on hitting the ball up the middle of the field. Consistent hitters with high batting averages always tend to use the middle of the field. You can be successful being strictly a push- or a pull-hitter, but you give away some of the advantage to the pitcher, because they can simply pitch to your weaker side.
3) Plan on controlling the outside half of the plate. Studies have shown that nearly three quarters of all pitches in the strike zone are over the outside half of the plate, especially in youth baseball. Take advantage of that information and control the outer half of the plate. Then, if you need to, gradually work from an area of the strike zone that you can control to an area where you have less control.
4) Plan on pulling the inside pitch, pushing the outside pitch, and hitting the down-the-middle pitch back up the middle. Take the pitch where it comes and go with it. If you're thinking "pull" and the pitch is delivered outside, you're going to have a much harder time getting that hit, and you'll probably ground out to a middle infielder. So, pull the inside pitch, push the outside pitch, and crush the down-the-middle pitch back up the middle.
5) Plan on the next pitch being over the middle of the plate and up in the strike zone. Then, make adjustments from that basic pitch. It's easier to adjust down than it is up, and you'll hit fewer pop-ups when you adjust down. If you're looking for a ball over the middle of the plate, you won't have as far to adjust if the pitch is inside or outside. However, if you're looking in, then you've got a larger adjustment to make if the pitch is outside.
6) Plan on hitting the fastball. Make every effort to hit the fastball, because it's easier to hit than the curveball, and you'll hit it better than you will the curveball anyway.
Editor’s note: Here is a drill from Todd’s book "Baseball Best Drills - Tips & Strategies"
Hit the Stick Quick Drill
Take an old broom handle and attach about a 3 foot section of an old garden hose the end of it. Then stand at about a 45-degree angle in front of the hitter, point the broom handle into an area of the strike zone, and have the hitter try to hit the tip of the hose.
To develop a short, quick swing you should slowly move the tip of the hose when the hitter swings, making it harder to hit without a short, quick stroke.
Note: Don't make it too difficult to hit the tip of the hose. Simply reinforce the need for a short, quick stroke.
Todd Williams is a highly-sought after coach based out of baseball hotbed Spring, Texas. His website, www.BaseballsBestDrills.com, is a great resource for hitting, defense and baseball strategies.
Imperfect Practice Makes Perfect
We have run articles from time to time featuring the wisdom of Jon Doyle,owner of Baseball Training Secrets Here's yet another feature article on how to approach practices.
By Jon Doyle
Perfect practice does not make perfect unless the practice is imperfect. Make sure you read that again and let it sink in. Training in a perfect environment for sport is not optimal because that perfect environment never exists. Competition is ALWAYS a reactive environment. Nothing is ever controlled. Who wants to look like Tarzan and play like Jane? Lets look and play like Tarzan!
When an athlete builds their conditioning in a pristine environment they are doing themselves a disservice. Do Navy Seals train in immaculate environments? How about fighter pilots? Would you send a teacher into a classroom of 20 screaming children without putting them through real life situations as student teachers? As silly as those questions may seem I think you get my point.
An athlete needs to be able to adjust their body while making split second decisions. The ability to “slow down” game speed is crucial in the development of a superior athlete. The great ones anticipate what is going to happen next and react to that. Some athletes have the natural ability to do this, but would still benefit from this type of training. Imperfect training has a more profound effect on those that do not have these instincts “built-in.” As the old saying goes, “Experience is our best teacher” and the more an athlete trains to adapt to an ever changing environment the better off they are.
You must be asking the question, “How do I incorporate imperfect training into what I am doing already?” There are many ways to do this. Have your training partner tell you what exercise you are doing next. Everything becomes a surprise because you do not know what is coming next. Have that partner nudge you slightly in different directions during a pause squat or Indo Board session. Blindfolded training works wonders. How about not listening to your favorite workout music and see how you perform?
These are just a few of the many ways that imperfect training can be incorporated into your current regime. Become an athlete, not a weight room warrior or a five o’clock hitter.
