My Training Approaches:  Building Strength, Speed...and some unusual approaches to Baseball Skills
For years, I have been developing myself as a baseball player and athlete.  I learned good fundamentals (throwing, hitting, fielding) at a young age; since then, I have continued to refine my skills, and now, am increasing strength and power development in my regimen.

Many of the things I do not only address physical abilities, but also improve my mental approaches as well.  We (my dad and I) often seek to make one aspect of a given task HARDER than usual while uncomplicating other parts, allowing me to gain new insights into the routines of playing baseball. 

I also draw from my other endeavors - particularly music and basketball - because there are so many areas of discipline that carry over to my baseball development.  The practice-performance relationships in music are so highly refined; among many benefits, this has translated into my pitching skills, to give just one example.

Below are just some of the things I do in my workout routines.  Where we have invented particular drills, or put some creative twists on things, I will describe that. 

SPECIFIC PITCHING EXERCISES
  • Blind Pitching (video to come) - for years, I have on occasion thrown during workouts with my eyes closed or blindfolded.  With vision taken out of the equation, I must go by feel and muscle memory.  Mechanics must be perfectly "in line" and balanced.  When I'm right, I throw strikes even when I can't see, because I've established a consistent delivery through practice.
  • Long & Short Pitching - I spend some time pitching from the mound at longer distances (70-80 ft.) to ensure that I'm throwing through the target with a full motion.  I also throw shorter (50 ft. or so) to focus on accuracy, by slowing down.  This comes from my music practice - a musician MUST practice at varying speeds in order to gain CONTROL AND FACILITY.
  • Motion Breakdown - I often practice by stopping myself at various points:  lift (balance point), leg break, stride, point of release.  I check myself to ensure balance and power.
  • "Golf Ball" PFP - After getting hit in the face by a batted ball in spring 2009, we invented this drill to help with reaction.  A brick wall works best; you focus on the brick you're trying to hit (just like pitching !), but you can't be sure where the ball is going to come back !  A golf ball can rebound pretty fast...

SPECIFIC HITTING EXERCISES

  • "Long" Hitting - I started doing this recently, having someone pitch to me from farther than 60'6" (like 80-100 ft.).  It forces you to track the ball over a longer distance; also, you have to wait, align your body, and meet the ball squarely.  You have to stay balanced as a hitter !
  • Weighted Bat - Over recent months, I have begun hitting in the batting cage with a "donut" on the bat.  It has really helped my strength and control.
  • Pepper - Hitters have been using this for decades.  I have recently rediscovered how important this is for me, to maintain bat control and improve timing. 
  • Rapid-Fire - in contrast to Pepper, here I am executing a short, quick swing with barely enough time between swings to reload.  I credit my good friend Mike Cervenak (Phillies) for showing me this drill.
  • Multiple Plates - I learned this drill from Chris Harrison at MSA.  In the batting cage, I simulate the adjustments between different types of pitchers (fastballers, junkballers) by having 2-3 home plates at different distances from the BP pitcher.  I can take successive AB's from these different intervals.
  • "Bottle Cap" hitting - Try hitting a pitched bottle cap sometime !  Not only is the thing real small, but it can be thrown in ways that make it dart all over the place.  My dad and I invented this for something that's both fun and absurd...but it certainly makes you adjust to a pitch !
TRAINING EXERCISES
  • Rice Bucket - U-M Coach Rich Maloney turned me onto a couple of exercises using a full bucket of dry rice.  These really help build forearm and wrist strength.
  • Plyometrics - I have NEVER had any arm trouble.  I attribute this to good mechanics combined with a dedication to these arm support exercises, which strengthen all the little muscles and tendons in the shoulder and elbow.
  • Leg Work - Through basketball, and other running, I always keep my legs in shape.  I've also begun to incorporate steep hill running into my routine of late.
  • Medicine Balls - and my homemade "Penny" ball.  I filled a plastic baseball with pennies, then taped it all up.  I throw this thing regularly, along with throwing medicine balls of different sizes.
  • Overall Strength Training - this summer, I have really stepped up my basic weight work.  While I have worked with light weights for years, and done bands and other things to take care of my throwing muscles, I am now putting emphasis on building much more power.

BASKETBALL

I have been just as serious about basketball over the years, and will be continuing as a varsity hoopster for my senior year.  Obviously, basketball is beneficial to overall athleticism in many ways, particularly with speed and agility.  However, being a serious player - and developing a powerful game - takes this to another level.  Here are just some of the things I have improved as a basketball player that also help in baseball:

  • Better Technique in the "First Step"
  • Overall Footwork, Repetitive Practice
  • Strength to "Stay Low," in Quads and Calves
  • Mental Aspects - the real-time nature of basketball makes you forget about the play that just happened...

MUSIC

I cannot emphasize enough how valuable my musical training has been over my baseball development.  Musicians understand practicing in ways that athletes don't.  For instance--one adage in music is, "if you can't do it slowly, you can't do it fast."  Therefore, good musicians are always practicing at different tempos than what they will perform at.

This, along with so many other perspectives, has helped me a great deal as an athlete.  Both in practice and in game situations, I have developed approaches where I have pulled from my musical experiences.