Is There A Point At Which Doing Less (But Thinking More) Will Actually Produce Better Outcomes?

Photo courtesy: TechGenMag.com

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln

Coach Bill Masullo sent me an email this week tapping into his network of coaches to answer the following question (btw, I did a couple interviews with him here AND here)

“I had a young coach ask me a question, regarding player commitment during the season…my question is how do you influence or address player motivation?

The short answer?  Priorities.

The following content draws from quotes in the book: Essentialism: The Disciplined Pursuit of Less, by Greg McKeown.  I highly recommend reading or listening to it.

What is Essentialism?

“Is not about how to get more things done; it’s about how to get the right things done.  Essentialism is a disciplined, systematic approach for determining where our highest point of contribution lies, of those things almost effortless.”

Questions ARE POWERFUL.

So much so, that Tony Robbins highlighted their importance saying something to the effect of…“The quality of your life originates from the quality of questions you ask.”  

I think coaches, instructors, parents, AND athletes lose a sense of their biggest priorities in life, and is the #1 reason I’ve decided to take the majority of my hitting business online, rather than run a brick-and-mortar facility.

Please note, below you’ll find the word “Question” in bold, so you can skip to them.  Yes, I know the essence of some questions below seem similar, but sometimes the same question asked in a different way turns the light bulb “on”.  Enjoy!

  1. Question: Is this the very most important thing I should be doing with my time and resources right now?
  2. If you don’t prioritize your life, someone else will.
  3. Question: What would happen if we could figure out the one thing you could do that would make the highest contribution?
  4. Question: Will this activity or effort make the highest possible contribution toward my goal?
  5. We are looking for our highest level of contribution: the right thing the right way at the right time
  6. Question: If you could do only one thing with your life right now, what would you do?
  7. Question: Is there a point at which doing more does not produce more?  Is there a point at which doing less (but thinking more) will actually produce better outcomes?
  8. Working hard is important. But more effort does not necessarily yield more results. “Less but better” does.
  9. Sometimes what you don’t do is more important than what you do.
  10. By creating space to think and focus, students can step back to see more clearly.
  11. In order to have focus we need to escape to focus.
  12. Whether you can invest two hours a day, two weeks a year, or even just five minutes every morning, it is important to make space to escape in your busy life.
  13. In every set of facts, something essential is hidden.
  14. He was listening more for what was not being said.
  15. Question: …the question you should be asking yourself is not “What, of my list of competing priorities, should I say yes to?”  Instead, ask the essential question: “What will I say no to?”
  16. Question: If we could be truly excellent at only one thing, what would it be?
  17. But when people make their problem their problem, we aren’t helping them; we’re enabling them…he doesn’t have a problem because you have taken it from him.
  18. Question: What is the obstacle that is keeping you back from achieving what really matters to you? By systematically identifying and removing this “constraint” you’ll be able to significantly reduce the friction keeping you from executing what is essential.
  19. This approach goes beyond just solving problems; it’s a method of reducing your efforts to maximize your results.
  20. Question: What is the obstacle that , if removed, would make the majority of other obstacles disappear?
  21. *So we introduced a token system.  The children were given ten tokens at the beginning of the week.  These could each be traded in for either thirty minutes of screen time or fifty cents at the end of the week, adding up to $5 or five hours of screen time a week.  If a child read a book for thirty minutes, he or she would earn an additional token, which could also be traded in for screen time or for money.  The results were incredible: overnight, screen time went down 90-percent, reading went up by the same amount, and the overall effort we had to put into policing the system went way, way down…the key is to start small, encourage progress, and celebrate small wins.
  22. Multitasking itself is not the enemy of Essentialism; pretending we can “multi-focus” is…what we can’t do is concentrate on two things at the same time.
  23. After a moment of reflection I realized that until I knew what was important right now, what was important right now was to figure out what was important right now!
  24. Question: What do you need to do to be able to go to sleep peacefully?
  25.  Choosing to regularly spend a whole day on that day’s priority, even if it means doing nothing else on my to-do list.
  26. …know of someone who visits cemeteries around the world when he travel.  I thought this was odd at first, but now I realize that this habit keeps his own mortality front and center.

*This is a great strategy, and one I wanted to include here.  It’s less philosophy, and more application.  My wife and I do something similar with our kids using a “sticker” system.  They earn stickers for doing certain things (productive age appropriate things), and can spend them on getting a toy (within financial reason) after earning 10 of them.  This works fantastically well for motivating young humans…

As Abraham Lincoln once said, “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”  This was a man who understood priorities.  Do you?

The NEW Way Pitchers Are Getting Hitters Out That May Be Hiding Under Your Nose…

Know WHY, according to Baseball-Reference.com, strikeouts (41,207) edged out hits (41,018) in the Big Leagues in 2018?  In my opinion, the above MLB Tonight Brian Kenny interview of Trevor Bauer has the answers.

Carlos Pena Effective Velocity

Carlos Pena fouling a ball off in 2009. Photo by J. Meric/Getty Images

Could it be…

  • The Launch Angle craze? Maybe…
  • Hitters just don’t care about strikeouts anymore? Maybe…
  • The front office putting higher value recruiting players based on key Sabermetrics?  Maybe.

However, in my opinion, these are all symptoms to the direct cause.  Yes, hitters are being taught that ground-balls are gross.  And since the book and movie Moneyball came out, Math revealed key metrics measuring how often:

  • A hitter gets on base, and
  • They hit for extra bases…

…are better predictors to scoring runs.  Here’s a shot across the bow for the hitting coaches…

Back to the Trevor Bauer Evolution of Metrics conversation above,

Perry Husband, of HittingIsAGuess.com, has been sharing Effective Velocity principles for almost 2 decades, and it’s finally getting people’s attention.  WHY?  Because more and more pitchers are starting to apply the timing disruption principles.  Unlike golf, timing is a MAJOR factor in how consistently hard a hitter hits the ball.  And it’s THIS factor of a hitter’s success that’s under MAJOR attack.

Do you think I’m exaggerating?  Read on, because Perry, myself, and many others see the writing on the wall…remember when Wayne Gretzky so famously said, “Skate to where the puck is going, not where it has been.”

I speak to MANY MANY coaches, and a majority of them, are disgusted with the sheer number of offensive strikeouts over the last few years, so their solution is to teach a defensive “just get on base” swing.  Are you kidding?!  More pitchers are throwing 96-mph+ at the higher levels nowadays, they LOVE facing hitters being taught a defensive “just get on base” swing.  And it’s not just at the highest levels, overall average velocities are going up across the board because of better training programs.

And by the way, it’s not about the higher pitching velocities per se, because we can train hitters to see faster speeds in the “lab”, making the increased game velocities “seem” slower.  That’s only one-dimension to pitching, as Trevor Bauer puts it in the interview.

It’s what pitchers are being taught to do with added velocity, manipulating hitters’ reaction times.  Don’t you see, the game is speeding up for hitters, and coaches are ill equipped to deal with the adjustment right now.  They’re running east, chasing a sunset!

Rest assured, we’re going to make a better decision and train differently.  Coaches, you’ve been WARNED.  In this post, we’ll discuss:

  • The NEW way pitchers are getting hitters out, and
  • How to counter this strategy…

 

The NEW Way Pitchers are Getting Hitters Out

Trevor Bauer & Effective Velocity

Trevor Bauer interview with Brian Kenny of MLB Network. Photo courtesy: MLB Network

Here are my notes on Trevor Bauer’s scouting report on hitters…

  • At the 40-second mark, Trevor talks about having a specific “pitch mix”.  And he adds that the delivery of that mix is different for every pitcher – how does he utilize it the best. He looks at hitter’s heat map and compares strengths and weaknesses to his “pitch mix” heat map strengths and weaknesses.  What gives a pitcher the best chance of being successful?
  • At the 2-min, 20-second mark, Brian asks Trevor about pitch sequencing – which pitch should follow the next? Taking away as many “tip-off” cues hitters use.  #1: Changing your body (i.e. tilting off while throwing a CB – mechanics have to be consistent). #2: How does the ball come out of the hand – tunneling, hitters can see “up and down” well, but not “side to side”, so he’s trying to minimize the “hump” in his pitches.  The more he can hide pitching cues, the later the hitter sees the ball, and the more likely the pitcher wins.  Neutral and clean mechanics.
  • At the 3-minute, 45-seconds mark, Trevor Bauer talks about starting off his pitches in the middle and let the movement get to the spot he’s trying to hit.  He worked on a new pitch to fill a hole in his pitching repertoire – he needed a pitch that could slide to his glove side that didn’t drop like his curveball.
  • At the 6-minute, 45-second mark, Brian asks when Trevor is getting hit, what’s the checklist he goes through to get back on track? He feels his speed differentials are off, either he’s throwing too hard or too soft, for example in early 2017 the data said he was throwing too high a percentage of hard stuff – 4/2-seam FB and cutters, and not enough slow with the CB, SL, and Change.  Once organized, hitters had a tough time. 3-Dimensional pitching approach: dealing with front to back (differing velos 95 to 85 to 78-mph), left to right (2-seam, 4-seam, cutter, slider), and up to down (4-seam, SL, and CB).

Did you catch that last bullet point?  There’s the Holy Grail of pitchers’ scouting reports right there.  Other than that, a lot of REALLY good intel in almost 9-mins, so how do hitting coaches counter this gameplan?  Take it from a hitter’s point of view, Carlos Pena, who studied under Perry Husband back in 2009, and in the following video, makes a good case to a promising counter-move…

 

How to Counter this Strategy…

Here are my notes on Carlos Pena’s scouting report on pitchers who use Effective Velocity…

  • At the 15-second mark, talks about hunting pitches, addresses the hitting myth of “looking for the ball away and react in”…pick a spot, a speed, and a rhythm to dance to, react within those parameters,
  • At the 1-minute mark, looking for ball away and reacting in would work for one maybe two-dimensional pitchers, objective is to make good contact more often, having an EV plan against a pitcher makes hitting “easier”, setting “coordinates” like latitude and longitude, and work within those parameters, having a “blast radius” and only working within those parameters, match the timing to what you’re looking for, helps hitters to lay off stuff, eliminates half to 3/4 of the strike zone when pitchers get pretty good.
  • At the 2-minute, 40-second mark, Carlos talks about his struggles at the beginning of 2009, he met Perry Husband, and he ended up leading the league in homers by the end of the season.

How To Make Knees Great Again!

Jean Claude Van Damme doing mid split in movie Lion Heart (I think). Splits are a great antidote to a fragile knee.  Photo courtesy: eljueves.es

Fragile.

What a “dumb” joint.

I heard one of my 8th grade hitters, who took a break from lessons to play football, busted his knee requiring surgery, and would be out for 6-8 weeks.

Another one of my 7th grade hitters busted his knee playing soccer, requiring minor surgery.

And yet another hitter of mine, a Junior in High School, tweaked his knee playing basketball at school, and will be undergoing an X-Ray (which will probably turn up negative), followed by an MRI to be safe.

And btw, all these hitters are smart young men, who have performed above and beyond for their age in the batter’s box.  I frequently tell my hitters, you’re no good to your team sitting on the “shelf”, so take care of your body.

So, what’s the answer?

Now, we can’t pull out ye ol’ pocket crystal ball, reveal an injury before it happens, and avoid it.  But…we…can…prevent them!  We’ll get into what we can do in a moment…but first,

Studies show today’s young athletes are sitting 80% of their day.  Athletes are specializing in one sport earlier and earlier in life.  If you read my recent post on 4 Tips On How To Train Springy Fascia, then you’ll remember the first rule of Fight Club is…ahem…training fascia is, to vary training vectors (i.e. be varied in different movement planes of motion)Healthy fascia HATES moving in the same way over and over again – like a 2yo, it gets bored easily!

On top of all that, observe the following reality about young female athletes from a New England Baptist Hospital post titled, “Why Do Female Athletes Suffer More ACL Injuries Than Males?”:

“High school female athletes in the United States suffer 20,000-80,000 ACL injuries per year. The issue isn’t only that female athletes are prone to these potentially season-ending injuries: the National Institutes of Health reports that female athletes are two to eight times more likely to suffer an ACL injury than their male counterparts.”

For young female athletes, factors that contribute to this increased risk are the differences in sports undertaken and in gender anatomy and structure (duh!).  The truth is, a wider lumbo-pelvic-hip complex puts the knees in a structurally compromised position.

For all athletes, the knee is considered a “dumb” joint, oftentimes stuck, or rendered unstable, between two immobile joints – the hip and ankle.  When the “bookends” are tight, stiff, and immobile, then the knee becomes unstable or “fragile”.

So, what can we do to prevent injury, minimize damage, or treat a knee injury?  I wanted to share a list of credible FREE resources parents and coaches can use to reference for knee speed bumps…

  1.  Overcome Knee Pain: Exercises and Solutions for Crunchy Knees (Gold Medal Body Fitness)
  2. Speedy Recovery? Ice Bath Benefits Not What They Seem (Hitting Performance Lab)
  3. 5 Simple Solutions For Anterior Knee Pain (Breaking Muscle)
  4. How To Do The Splits: Proven Hip and Leg Stretches for Splits (Gold Medal Body Fitness)
  5. Are You Weak In The Knees? (Breaking Muscle)
  6. Dr. Kelly Starrett from MobilityWOD is one of my favorite resources for troubleshooting injuries.  Click Here for a YouTube link to view the videos he’s done on dealing with knees.
  7. Identifying the What and Why of Valgus Collapse: Part 1: Identifying the What of Valgus Collapse (FunctionalMovement.com)
  8. CLICK HERE for a YouTube video of Charlie Weingroff demonstrating how to fix knee valgus using Reactive Neuromuscular Training (RNT).
  9. The Do’s and Don’ts of Training Squats (CharlesPoliquin.com)
  10. Building Your Arsenal: 5 Exercises for Bulletproof Knees (GymnasticBodies.com)
  11. How to build Super Knees (Forum Topic at GymnasticBodies.com)
  12. Have a favorite training website with an overwhelming amount of info on it?  Here’s a trick to filter information for what you’re looking for…go to Google, type the following into search engine: “site:<<insert actual website w/out www. here>> + keyword…for example “site:gymnasticbodies.com knees”
  13. PAY-FOR Local in-a-town-near-you Programs: Yoga and Pilates
  14. PAY-FOR Online Program #1: https://gmb.io/ff/#choose (I have no affiliation with this program)
  15. PAY-FOR Online Program #2: https://www.gymnasticbodies.com/gb-courses/stretch-series/#titleBar

If your athletes move better, then they’ll perform better.  The knee is considered a “dumb” joint, so make knees SMART (aka “antifragile”) again!

The Sooner You Know How To Train Springy Fascia The Better

I frequently get questions on how to train springy fascia. The following 4 tips from Tom Myers, author of the book Anatomy Trains, will help shed light on how to do just that. The following videos are NO MORE THAN 2-mins long each. Enjoy!

 

Tip #1: Varying Vectors

  • Includes tendons, ligaments, and fascial fabric of the body…not the same as training muscles and nerves.
  • Vary the vectors – difference between working on gym machines v. Rope systems, throwing things, etc.
  • Machines are good for rehabbing muscles, but don’t prepare you for life’s movement challenges.

How does this apply to hitters?

Tom Myers Anatomy Trains: Image of Fascia Stretching

How to train springy fascia. Image is of fascia stretching. Photo courtesy: Tom Myers Anatomy Trains YouTube

Functional training in the weight room is great for this. Squatting, lunging, hip hinging, twisting, rolling, crawling, single leg hopping, single arm pressing, horizontal pushing, vertical pushing, horizontal pulling, vertical pulling.

Training on different planes: Sagittal, Frontal, and Transverse. Some of the best environments for varying training vectors are Gymnastics, Martial Arts, Dance, Rock Climbing, Yoga, Pilates, and playing on the playground bars.

A quick tip for training this when hitting would be to do the reverse strike zone drill, where the hitter has to swing at pitches outside the strike zone, and take anything in the zone.

Also, CLICK HERE for a great how to train springy fascia YouTube resource of exercises from David Weck at the WeckMethod using the Rotational Movement Club (RMT).

 

Tip #2: Lengthening (Stretch)

  • If trying to lengthen fascia, then to be safe, lengthen slowly. Slow sustained stretching like you’d find in Yoga, this avoids damaging the fascia.
  • Fascia isn’t well vasculated, meaning blood doesn’t move to and through fascia very well, so repair of fascial tears takes a lot of time to heal. Muscles regenerate after 90-days, but ligaments can take over 200-days!!
  • If you want to stretch the fascia, then think Yoga or Tai Chi speeds. NOT athletic speeds.

How does this apply to hitters?

Studies show today’s athletes are sitting 80% of their day, so again, Gymnastics, Martial Arts, Dance, and Rock Climbing are great counter-balancers to this reality. Long slow stretching in the mid-split, front split, and stretching associated with handstand work are great for young athletes spending a lot of time with their seat on a seat, and spilling their brain out on mobile devices developing “text neck”.

 

Tip #3: Hydration

  • Most important that fascia gets hydrated…did you know your Achilles tendon is 63% water?
  • Hydrating fascia IS NOT necessarily about how many bottles of water you drink.
  • The question is, does water get to specific bottlenecked areas of fascial fabric in the body, such as the Achilles tendon. Hydration matters – where the water you drink gets to.
  • “Squeezing the sponge” – big muscular effort helps this, Fascial rolling using a Self-Myofascial Release tool (SMR), self or professional massage, Rolfing.

How does this apply to hitters?

A couple things…

  1. Young athletes MUST drink water, how much? According to world renowned strength and conditioning Coach Charles Poliquin, take half their body-weight, add 30%, and drink that in ounces. A 100-lb player for example, 100-lbs/2 = 50 X 30% = 15 + the halved 50 = 65-ounces of water throughout the day (that’s about FIVE 12-ounce bottles of water).
  2. Remember, what matters is WHERE the water you drink gets to. The best speedy recovery principle to “squeeze the sponge”? Click for this post, “Speedy Recovery? Ice Bath Benefits Not What They Seem”, and
  3. CLICK HERE for a SMR foam rolling routine video I did a few years back.

 

Tip #4: Elasticity (Bounce)

  • Stretch-shortening cycle – we stretch out the muscle to get it to contract (shorten). Fascia works the same way.
  • We can encourage and cultivate elasticity in fascia. Elasticity is a property of youthful tissue. If baby falls down stairs, they bounce. Grandma falls down stairs, she doesn’t bounce.
  • Ballistic stretching. Rhythmic motions such as running, jogging, jumping rope, etc…cultivate “bounce” within a 0.8 to 1.2 second stretch-shortening cycle.  This is the opposite of Yoga and Tai Chi speeds.

How does this apply to hitters?

If you want the fascia to perform, then we have to do rhythmically bouncy movements where the stretch-shortening cycle lasts between 0.8 to 1.2 seconds. Running, jump rope, jogging, skipping, single leg hopping, etc.

I’m beginning to sharpen my thoughts on this as it pertains to the Catapult Loading System. I used to teach the hitter had an option to start in the CLS position, in the stance like Hunter Pence, then hold and maintain until stride landing. But now I’m reconditioning my hitters to do a later CLS move (during the forward momentum phase), and to bounce from that into the turn. Miggy, Trout, Khris Davis are great examples of this. As a matter of fact, most elite hitters you see using the CLS, time the move with a bounce into the turn.

What’s funny is, this post has been “bouncing” around in my head the past week (pun intended), and speak of the devil, my good golfing friend Lee Comeaux recently text me a new-to-me resource for training springy fascia. It’s called the Rotex Motion (YouTube channel). Some cool stuff there!

How To Find Baseball Or Fastpitch Softball “Hitting Instructors Near Me”Hitting Instructors Near Me

Do you consider yourself openly honest and transparent?  If so, then I need your help instructors!

One of the biggest questions I get from readers is:

“How do I find baseball or softball hitting instructors near me that teach what you teach at the Hitting Performance Lab?”

In some cases, I have go-to instructors like Josh Copeland in GA, Jim Ambrosius in Jersey, or Taylor Gardner in OK.  But for most cases, I have no clue.  So I’m putting together an Excel spreadsheet of coaches to be a solution to: “How do I find baseball or softball hitting instructors near me?”

NOTE to Searching Parents

The list will be continually updated and trimmed.  Just like eBay, buyers are protected from BAD sellers with the help of buyer feedback.  That’s WHY it’s CRITICAL you provide us with that same kind of honest and transparent feedback on the “hitting instructors near me” coaches.  For that, you can contact us here.  OR, you can post your “review” below in the comments section. Also note, if there are no “hitting instructors near me” yet, then please feel free to look into our online hitting lesson program The Feedback Lab.

That being said, Click the “GET ACCESS NOW!” button below to access the spreadsheet…

My advice to filter the results is to hold down “control + F” to open the “Find” function on your PC, and type in the desired city or state, and press “enter”.  For example, try typing “California” or “CA”.  I’m not sure how to do that on a Mac, so please Google it.

NOTE to Instructors

If you’re openly honest and transparent, and support the human movement principles validated by REAL Science, then YOU WILL be rewarded with more local hitting lessons.  You’re welcome 😉  That being said, if we get an email or public review in comments down below claiming “bait & switch”, then we reserve the right to remove you from the list.  Instructors, please Click the “FILL OUT FORM” link below to fill out the form…

THANK YOU in advance!

Breathing Technique For Hitting A Baseball: Why Hitters Shouldn’t Breath Like “Normal”

 

Before we get to the breathing technique for hitting a baseball (same for softball), consider this…

Breathing is one of the most commonly dysfunctional movement patterns today.  In other words, nowadays “normal” breathing IS dysfunctional!

Breathing Technique For Hitting A Baseball

Photo courtesy: MobilityWOD.com YouTube video

Why?  Here are a few reasons off the top of my head – you could probably think of others:

  • High levels of stress hormone cortisol throughout the day because of constant bombardment of mind numbing hamster-constantly-on-the-wheel technology (phones, video games, etc.),
  • Overuse training – doubling training efforts without doubling recovery efforts (dangerously over scheduled youth athletes), and
  • Injuries to certain areas of the body, playing a one-sided dominant sport (i.e. baseball and softball), and imbalanced training (without proper flushing of waste by the lymphatic system), can build a shorter breathing pattern, which can cause a constant drip-drip-drip of the fight or flight response throughout the day.

One of my hitter’s dad asked me what physical training I recommend outside of a busy baseball and football schedule, and I said either Yoga or Pilates.  I HIGHLY disagree with most hitting coaches putting ORGASMIC emphasis on explosive, Olympic, Cross-fit, or whatever else type of performance training out there.

Don’t get me wrong, there’s a time and place for physical training geared for performance, but corrective maintenance training SHOULD precede performance – if we want healthy moving athletes.  If you put fresh 80,000 mile tires on a Lamborghini with a misaligned front end, then you’ll be lucky to get half the miles out of the tires!  Also, the tires won’t be your only problem.

Let’s connect what an effective breathing technique for hitting a baseball means to hitters…

World renowned strength and conditioning coach Brett Jones says this about “anatomical” versus “biomechanical” breathing in a post titled, “How Your Breathing Relates to Your Movement”:

“Anatomical breathing match refers to the natural matching of the inhalation and exhalation with extension and flexion of the spine/body. Extension facilitates inhalation and flexion facilitates exhalation. As the body gets compressed (flexion) exhalation dissipates the pressure and extension assists in opening the thoracic area to assist in inhalation. In addition, anatomical breathing can be used in stretching where the exhale is used to enhance the relaxation into a stretch.

Whereas, in the biomechanical breathing match we flip those actions. Inhaling to increase the intra-abdominal pressure during flexion and exhaling to improve muscular action and stability during extension. Biomechanical breathing match is key to being able to handle loads through the body during performance. During a dead-lift, kettle-bell swing or a kettle-bell military press the biomechanical breathing match allows us to amp up our strength and stability.”

The video above demonstrates this biomechanical breathing technique for hitting a baseball.  I’ve had quite a few of you ask about this, so here you go!  The description says the above YouTube video is about…

“Identifying and correcting low back extension loading issues through the correct sequence of breathing. If we can get our athletes to breath better across all movements and under load, performance will improve.”

Dr. Mark Cheng, one of my many favorite strength and conditioning coaches, says:

“When you truly own a movement pattern, strain isn’t part of the picture.”

There are a couple other resources I’d be estupido not to mention that plays right into improving breathing technique for hitting a baseball:

The above video is only 3-min and 41-secs, so there won’t be any breathing technique for hitting a baseball notes.  I’d love to hear your thoughts in the REPLY section below this post…

Move better, perform better.  Enjoy!

Ice Bath Benefits? Biggest LIE To A Speedy Recovery…

 

In short, when it comes to a speedy recovery, ice IS NOT nice.  And we’re not talking “immigration” here.  Those cold little cube things you grind up and put in your Margaritas, yeah, that “ice”!

Contrary to what most think, ice causes a back-flow of waste in the lymphatic system (waste management), and actually STOPS recovery.  That’s right!  Ice stops recovery.  How so?  I know, I know, ice numbs the area and makes it feel better…temporarily.  Just like Ibuprofen, but guess what?  That’s even worse!!  They’re examples of ineffective band-aids, not a definitive solution to the problem area.

Speedy Recovery? Ice Bath Benefits NOT What They Seem

MobilityWOD.com’s Dr. Kelly Starrett (on the right), interview MarcPro.com’s Gary Reinl about how “ice” is not nice.

If you’re looking for a speedy recovery, then listen up…

…we MUST look beyond supposed ice bath benefits because the key to a speedy recovery is muscle stimulation.

Gary Reinl (guy in the above video on the left) is being interviewed by San Francisco Crossfit Sports PT Dr. Kelly Starrett.  For those Growth Mindset coaches out there, check out their fantastic books:

Gary and his simple solution (not cheap by the way) to a speedy recovery jumped on my radar after I watched the above video quite a few years ago.  We’ve all been drilled to use ice to help reduce inflammation.  Even conditioning us to follow the R.I.C.E. method to recovery, whereas 75% of the equation is irrelevant, slows healing, and even STOPS it (hint: the “R”, “I”, & “E” letters in the acronym).  The video above gets more into this.

Gary Reinl is to a faster recovery like David Weck is to improving systemic strength and power concentrating on Tensional Balance and Rotational Power.

But get this, “inflammation” IS part of a speedy recovery.  According to Gary Reinl, there are three phases to healing:

  1. Inflammation,
  2. Repair, and
  3. Remodel…

And here’s the quote of the century…

“There can be inflammation without healing, but there CANNOT be healing without inflammation.”

Let that sink in for a moment…researching ice bath benefits isn’t the answer.  So stop it!  I ear marked some notes for you from the video above.  Enjoy!

  • At about 2:00-min mark, Gary Reinl introduces himself, consultant/teacher to all Professional and other Elite Athletes of Marc Pro, “garbage out, groceries in”
  • At about 3:40-min mark, is icing not good? Depends on what you’re using it for, you want less inflammation – why do you want less?  You’re better at regulating the body’s own natural inflammation response?  Swelling goes away by circulation and lymphatic system (set of one-way bags), it’s the muscle contraction/movement that squeezes waste out.
  • At about 5:30-min mark, isn’t immobilization good for an injured area?  What if injured site is too painful to move? Use muscle simulator to get muscles moving outside the pain site, batter hit by pitch example, the “highway back out”
  • At about 7:30-min mark, does compression work?  Yes, but it’s not the best method.  Manual stimulation? Yes, but it’s not the best most effective method.
  • At about 8:15-min mark, what about the R.I.C.E. method? RICE is not nice! Rest, Ice, Compression, Elevation.  Resting is NOT pushing waste out because muscles aren’t contracting. Ice makes you numb.  What’s your goal.  Ice causes back-flow of waste.  It stops recovery. Ibuprofen is worse because it prevents the signal to push out the waste.  There can be inflammation without healing, but there cannot be healing without inflammation.
  • At about 14:00-min mark, 3 phases to healing: Inflammatory Response, Repair, and Remodel. Prevent inflammatory response, then prevent the other two phases.  Compression (low level), okay but not better than activating muscles surrounding injured area.  Pain to take IB’s is a “blockage” of their waste management system.
  • At about 25:55-min mark, Dr. Kelly Starrett says the only place ice belongs is in your Margarita sitting in the hot tub 😛

DISCLAIMER: I am an affiliate to both the Marc Pro and Marc Pro Plus.  However, before becoming an affiliate, I promoted both to a countless number of clients – for years – when I was doing corrective fitness full time.  They do carry a hefty price, but the benefits to a speedy recovery are well worth the investment.  Also worth noting, each model has an affordable monthly payment plan…AND if you use my coupon code at the MarcPro.com website checkout: mpjoey5 (code stands for Marc Pro Joey 5% off)…you’ll get 5% OFF

Speedy Recovery? Get Access To The Marc Pro Now

Okay, so here’s a video of how the Marc Pro muscle simulator works

 

The Marc Pro uses the body’s natural healing process.  Lymphatic pump system.  Clearing congestion.  Remember to use my speedy recovery coupon code: mpjoey5 at the MarcPro.com website checkout to get 5% OFF your Marc Pro model…

Here are some testimonial videos of some well known Marc Pro users…

Kevin Rand of the Detroit Tigers

 

David Leadbetter – How to Perfect your Golf Swing for Increased Power & Rotation

 

Corey Kluber of the Cleveland Indians

 

Dan Straily of the Miami Marlins

 

The Marc Pro uses the body’s natural healing process.  Lymphatic pump system.  Clearing congestion.  Remember to use my speedy recovery coupon code: mpjoey5 at the MarcPro.com website checkout to get 5% OFF your Marc Pro model…

One question I know I’ll get from coaches is, “Who is the Marc Pro for?”

And it’s a great question.  Here’s who this speedy recovery product is best suited:

  • Hitting/Pitching academy owners,
  • Hitting/pitching instructors,
  • High School coaches and players,
  • College coaches and players,
  • Pro level coaches and players, and of course…
  • Sports Physical Therapists, Chiro’s, Massage Therapists, Rolfers, Fitness Trainers, etc.

If you have any other questions, comments, or criticisms about the Marc Pro, then please leave them below.  I’ll do my best to answer, but if it’s above my pay grade, then I’ll have Gary Reinl chime in

Hitting Timing Drills: Get Rid Of Hitters Feeling Dominated By Upper Level Pitchers Once And For All

 

In this timing hitting drills post, I’ll be addressing the following reader question…Hitting Timing Drills Strategy For Upper Level Pitchers & Hard Throwers

“How to teach fearlessness when facing upper level pitchers and timing the hard throwers?”

We’ll be addressing the following in the above video:

  • Barry Bonds one step towards machine after every swing,
  • Two or three-plate drill, and
  • Develop hunting approach at the plate…

 

Barry Bonds One Step Toward Machine After Every Swing

  • CLICK HERE for a link to get more information on the golf whiffle ball MaxBP pitching machine at The Starting Lineup StoreGet 15% OFF by using the: GET15OFF coupon code at checkout.

 

Two or Three Plate Drill 

 

Develop Hunting Approach at the Plate

If You Don’t Switch To Small Private Group Hitting Sessions Now, You’ll Hate Yourself Later

 

Learn how to build more effective hitting groups, make more money, charge clients less, and have more time with your family.  In this post, I’ll be addressing the following reader question…

“How do you have hitting drills in a small time window?” (Good for teams or individual instructors)

Here’s what we’ll be talking about in this video:How To Teach Hitting Drills in a Small Window

  • Theory of Constraints (what’s most important?),
  • Small Private Group Structure, and
  • Pro’s and Con’s

 

Theory of Constraints (what’s most important?)

  • My story: a MUST change to small private group sessions (2-6 hitters)
  • Supply & Demand: I didn’t want to raise prices per hitter (the fitness “boot camp” model)
  • What’s important to you? Certainty, Uncertainty, Significance, Connection, Contribution, Growth

 

75-min Small Private Group Structure

  • Dynamic Warmup (10 to 15-mins)
  • Beginning Ball Exit Speeds, swing recording & analysis (10-15 mins) – I use a PocketRadar
  • Stations (40-mins):
    • 1) Mechanical work off tee, soft toss, LIVE (with me),
    • 2) Over-Under load training (switching stations is based off this one),
    • 3) LIVE whiffle ball – slow pitching, hunting zones, controlling verticals, controlling horizontals
  • Ending Ball Exit Speeds & Review Questions (5-mins)

 

Pros and Cons to Small Private Group Hitting

  • Pros:
    • Help more hitters in small amount of time
    • More money in pocket of instructor, customer pays less for overall time
    • Each hitter gets their specific mechanical things to work on
    • Breeds a naturally competitive environment
    • Older players mentor, younger become mentees (their standard gets raised)
    • Learn teamwork, leadership, taking and receiving feedback, etc.
  • Cons
    • Can be hard for hitters used to individual lessons
    • Lose one-on-one touch with instructor
    • Not as much time to chit-chat (some players love to do this!)

 

Here’s what we talked about in this video:

  • Theory of Constraints (what’s most important?),
  • Small Private Group Structure, and
  • Pro’s and Con’s

This model isn’t perfect, so I would love to hear your advice on what’s worked for those who are already doing this (and what doesn’t), and welcome any questions or comments below the “Reply” section… (thanks in advance!!!)

At Last, The Secret To Motivating Players Is Revealed

In this post, we’ll address the following popular reader question…

“How to coach lowly motivated players?”

What follows is an excerpt from my highly rated book on Amazon with 25 book reviews – average 4.8 star rating, The Science Of Sticky Coaching: How To Turn Ordinary Athletes Into Extraordinary

Section 1, Chapter 12: KNOWLEDGE: Motivating The Elephant

FOUR Fool-Proof Ways to Unlock an Athlete’s Communication Style

From the International Youth Conditioning Association (IYCA), I wanted to share with you four categories of player ability and temperament.  These are keys to igniting player motivation:

  1. Low motivation-low skill,
  2. Low motivation-high skill,
  3. High motivation-low skill, and
  4. High motivation-high skill.

Learning these guidelines will allow you to understand and communicate more effectively with each of your players, or setting them up in similar learning groups.

Low motivation-low skill – DIRECT

This type of player probably never played the sport before, or not very long.  How do you appeal to this type of player?  By being direct with your instruction, and having a purposeful direction for them.  If you come across this type of athlete on your team at about the 10-12+ year old mark, then a good solution would be to refer them out to a trusted private instructor to “catch them up to speed”.

Low motivation-high skill – INSPIRE

These players may find themselves at the top of your lineup, but may be a part of the hyper-parenting trap.  They may be out there to please mom or dad.  These players need to be put on a pure praise-for-effort diet (“you put a lot of hard work into that”, “great work”).

Whereas before they may have been getting praise-for-effort’s evil twin: praise-for-intellect (“you’re so smart” or “you’re so talented”).

Praise for effort will make all the difference.  John Medina said one study showed how a scientist once got a chicken to turn the pages of a book – like he was reading it – by using continuous praise-for-effort.  True story!

Actively inspire and encourage them.

High motivation-low skill – GUIDE

This is the “Rudy” of the team.  You remember the movie Rudy right?  If not, then rent and watch it on Netflix.  There usually aren’t too many of these, but when you have one, consider yourself lucky because they can inspire YOU and a whole team.

Another movie you can watch to further drill the idea is Radio with Cuba Gooding Jr.

One year when we played Stanford they had an honorary-player resembling the character Warren from the movie Something About Mary.  He wore headphones everywhere he went during batting practice.  At times, we had to protect him from batted balls when he was on our side.  I thought this “player’s” inclusion said A LOT about Stanford’s program.

I’m not saying seek out kids with Developmentally Delayed Syndrome for your team, the preceding were just examples.  You know what I mean.

Use guidance and goal setting with your Rudys.  Get them to improve their skills through baby steps and tracking.

High motivation-high skill – DELEGATE

These are fun players to watch.  And you won’t have many of them, they’re kind of an anomaly.  They’re ones you don’t have to worry about on the field.  With these players you want to make them a part of the decision making process.  Practice drills, lineup creations, etc.  Assign them to be the bridge between players and coaches.  Seriously listen and consider their feedback.

They may be the Team Captains, the highest honor of any team.  Think of Derek Jeter from the Yankees and Dustin Pedroia of the Red Sox.  These players are held to a higher standard, and represent the team on and off the field.  But make sure they make good decisions both on and off the field.  They MUST be a role model.

Some are leaders-by-example, and some are more ‘rah-rah’ in nature.  I was a leader by example.  I didn’t like being a cheerleader in front of the whole team all the time, and there’s nothing wrong with that.  Every player will be wired differently.

I hope these four fool-proof ways help unlock your Athletes’ communication styles:

  1. Low motivation-low skill,
  2. Low motivation-high skill,
  3. High motivation-low skill, and
  4. High motivation-high skill.

 

Grab Your Copy of The Science Of Sticky Coaching Book on Amazon Now…