Thursday, October 27, 2011

Watch Yourself

Have you ever watched yourself on video? This can be a very helpful tool in understanding yourself as a baseball player. Video has been used in baseball for decades to break the game and the player down. This tool has been usually used by only professional coaches, but don’t be afraid of taking a look at yourself. When viewing your video go in prepared. Take the instructions that your instructor or coach have been passing on and check yourself out. Be critical, this is the time to do it. Be honest with yourself, and take what you see and transfer it to the field.

Brian Niswender

Thursday, October 13, 2011


People often ask me, “How do I make healthy changes in my diet?” Well, easier said than done, right?

Our daily lives are filled with habits. Your eating and exercise habits determine, to a large degree, how healthy you are and how you perform on any given day. Habits are formed by repetition and some studies suggest you need to do a new habit at least 21 times before the habit becomes automatic.

Changing habits is not that complicated, but the secret is in the simplicity. Focus on changing one habit at a time and write down your plan and what you are going to do to make that happen. Start small. Set your habit change goal and then think through the action steps needed to help you reach it. For instance, if your new habit is to eat more fruit during the off season, then break down the steps you are going to take to achieve that. The devil is in the details. The action steps you might decide on to be successful at eating more fruit are:
1) Buy it at the store;
2) Identify when you are going to eat it; and
3) Decide on how much fruit you are going to aim for in a day and be specific in the amount or daily servings. (Like no less than 2 or 3 1 cup servings each day) And then determine a time frame to practice the new habit and repeat it daily to make it automatic.

Be realistic when setting out to change a habit by considering what is important to you and what is going to help you reach, for instance, your nutrition goals in the off season. Know the benefits you will be gaining from making the change—it helps stay motivated and focused on the prize!

It’s also helpful to think through the barriers you face in making this change or maybe what has stopped you in the past from making the change stick. Decide how you are going to work through these obstacles before you encounter them.

Stay positive and ask for help in forming your new habit. We all need support when doing things differently----maybe a buddy system to hold you accountable. Be patient with the process and you will be successful in making habit changes that last.

In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Is there a new eating habit or nutrition goal that you are working on right now?

Kim Larson, RD, CD
Total Health
Sports Nutrition Consultant

Wednesday, October 5, 2011

Long Toss

This week, I have decided to post a question and my response from a recent forum post discussion that I was involved in. Feel free to comment and keep the discussion going.

Proposed question / topic: "What is a good way to throw long toss? I've heard many different things. I'm specifically asking whether or not to throw rainbows or line drives once you get to long distances but if anyone has anything to add on the subject, feel free to add in."

My response: "In a nut shell, my philosophy is line drives. Biomechanical research indicates that the rainbow delivery does not mimic the normal delivery and place undue stress on the shoulder and elbow joints. Long toss needs to be viewed as high intensity exercise. When an athlete is in the weight room and working out for power and strength, he will typically perform high weight / low repetition training (i.e. 3-6 reps). I believe that a long toss program should follow this same model. Once the player gets loose, he should gradually progress back performing 3-6 throws at each distance until he can no longer maintain the ball on a line or at the very least 1-hop the ball to his partner. Also, since this is a high intensity activity, care should be taken to monitor the number of times per week this is done. During the off-season a maximum of 3-times per week is appropriate. However, during the pre-season (once bullpen sessions become more frequent) and in-season, a maximum of 2-times per week may be more appropriate depending on the pitcher's outing frequency and workload."

Below is a link to an article at that addresses throwing programs:

The Throwing Conditioning Program

David Yeager, ATC, CSCS