Today, I want to dive into a topic that might seem counterintuitive to some: in-season development. Recently, I saw a post in a Facebook group from a Little League coach struggling to get his pitchers to last longer in games due to fatigue. This got me thinking – can players really improve during the thick of the season, and if so, how?
For a long time, the conventional wisdom has been that the offseason is for development, for building strength, refining mechanics, and preparing your body for the demands of competition. The season, on the other hand, was primarily about execution and winning games. However, I believe there are definitely avenues for growth even while you're actively competing, and with most seasons in full swing right now, it's the perfect time to explore these possibilities.
Now, I'm not a mental skills guru, so I won't be delving into the crucial aspects of mental toughness and game strategy. That's a realm best left to the experts. Instead, I want to focus on three key areas where players can see tangible improvement during the season: Endurance, Stuff (Velocity & Pitch Variations), and Command.
Endurance: Going the Distance
Let's circle back to that Little League coach's question about pitchers building stamina. The principles apply to all players looking to increase their capacity throughout the season.
- Prioritize Warm-up and Cool-downs: This might seem basic, but a dedicated and effective warm-up prepares your body for the stresses of the game, while a proper cool-down facilitates recovery. Better recovery means you can handle more volume over time, leading to increased endurance. Think beyond just arm circles – incorporate full-body activation using tools like Sheathed Safety Tubing to engage not just your throwing arm, but your entire kinetic chain.
- Recovery is King: We touched on cool-downs, but recovery extends beyond that. Consistent focus on sleep, nutrition (fueling your body with the right balance of carbs, fats, and proteins), and hydration is paramount. Tools like the Rocket Wrap Compression Floss can be a simple yet effective way to stimulate blood flow and kickstart the recovery process in your arm after throwing. Compounding these small recovery efforts day after day and week after week can lead to significant gains in your ability to handle workload.
- Minimize Unnecessary Workload: Be mindful of the overall stress you're putting on your body. If you have a heavy leg workout or a high volume of sprints scheduled the day after a pitching outing, consider adjusting the intensity or volume to ensure you're not hindering recovery for your primary activity. The goal is to keep the intensity high when it matters most (during games) but manage the workload elsewhere to stay fresh.
- Get Creative with Stretching Athletes Out: Especially for pitchers, gradually increasing their workload in a less stressful environment can be beneficial. I've seen high school programs have pitchers throw an inning or two in a game, then immediately head to the bullpen for another inning or two with a catcher (no batter). This allows them to build innings without the high-pressure game situation. Similarly, the Baseball Training Sock is a fantastic tool for getting low stress throwing volume in the bullpen, even without a catcher, allowing for incremental increases in workload.
Stuff: Honing Your Arsenal
While major velocity gains might be more of an offseason focus, you can definitely refine your "stuff" during the season.
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Velocity:
- Arm Health First: You can't throw hard if you don't feel good. Prioritize arm care above all else. The Baseball Training Sock is a great tool for maintaining arm health with low stress throwing, even the day after an outing.
- Don't Disturb Recovery: Ensure you're fueling your body properly, staying hydrated, and getting adequate sleep. These factors directly impact your body's ability to recover and generate power.
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Breaking Balls:
- Throw Submaximal, More Often: I learned from a great high school coach, Todd Foley, that using tools like our Spinaids or YakkerAid allows pitchers to throw breaking balls frequently at submaximal effort. This helps develop feel and consistency without putting undue stress on the arm. You can easily incorporate 15-20 extra breaking ball throws into your routine, focusing on the sensation of the spin and release.
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Changeups:
- Throw More, in Various Settings: Don't just reserve your changeup for game situations. Incorporate it into your side sessions, during catch play, and even during long toss. For me personally, long tossing my changeup significantly improved my feel for the pitch and its trajectory.
- "Changeup Days": Wes Johnson, during his time at DBU, implemented "changeup days" where pitchers used their changeup grip and threw it like a changeup during all throwing activities, from PFPs to long toss. This constant repetition builds comfort and consistency with the grip and release. Tools like our YakkerAid (for pronated changeups) and 2-seam Spinaids can help reinforce the desired feel and movement.
Command: Hitting Your Spots
Command often becomes KING during the season as the focus shifts to game performance. It's a skill that can be continuously sharpened and should be a focal point at all times.
- Every Throw to a Target: Whether you're throwing to a catcher's mitt or across the diamond, every throw should have a purpose and a target. Our Precision Targets are fantastic for this. These small (10x10) targets can be attached to any net or screen, providing a consistent visual reference point to throw to, even during warm-ups or drills.
- Adjust and Adjust in Practice: Don't just keep making the same mistake. If you're consistently missing arm-side high, consciously adjust your aim lower and more inside to see how your pitch reacts. Experiment with small adjustments to understand how your pitches move. Incorporating slightly weighted or underweight baseballs (like 4oz and 6oz Weighted Baseballs) into your throwing routine while still focusing on hitting a target can also help your body and mind learn to make subtle adjustments.
- Utilize Your Catcher: Your catcher is your eyes behind the plate. Don't hesitate to ask for feedback on your location. A good catcher can provide valuable insights and even adjust their glove placement to give you a better visual reference for where they want the pitch. This collaborative approach can take some of the mental burden off the pitcher.
Ready to take your in-season development to the next level?
For a limited time, we're offering a special package designed to help you maximize your potential during the season. This package includes all the tools mentioned in this article:
In-Season Development Package
Precision Target: For laser-focused command training.
4oz and 6oz Weighted Baseballs: To refine your mechanics and improve adjustability.
YakkerAid & Spinaids: To develop feel and consistency with your breaking balls and changeups.
Baseball Training Sock: For low-stress throwing and arm care.
Rocket Wrap Compression Floss: To enhance recovery and keep your arm feeling fresh.
Sheathed Safety Tubing: For full-body activation and improved endurance.
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Small Steps, Big Impact
In-season development isn't about making drastic overhauls. It's about implementing consistent, focused efforts in key areas. These small daily and weekly improvements might not be immediately noticeable, but they compound over the course of the season. The alternative – letting your endurance wane, your stuff lose its edge, and your command become erratic – sets you back significantly heading into the offseason.
By proactively focusing on these areas, you'll not only perform better during the current season but also enter your offseason development period with a stronger foundation to build upon. Don't let the season be a period of stagnation. Take those small steps forward today, and your future self will thank you for it!
