Here is a quick visualization exercise that is guaranteed to help make you a more confident hitter in less than one minute:

1. Close your eyes, and then take 5 slow, very deep breaths – down deep in your belly. Feel your breath coming in and going out as you take them. With each breath, relax your forehead, jaw, shoulders, back, legs…
2. Pause at the end of the 5 breaths, and rest without breathing for 15-20 seconds. Just stay focused on the feeling in your relaxing body…
3. Start breathing normally again, and keep your eyes closed. Now make a picture in your mind of you being the best hitter on your team. Really feel how that would feel. Imagine the way your teammates perceive you. How the coaches respect you, and how the scouts are interested in your projection. Imagine how great it is to hit the ball hard to all fields. What sounds do you hear? What smells?
4. Have you grabbed that feeling yet? Great! Now keep your eyes closed and let that feeling stay for 5 seconds. Give it a color. What color is it? Now amplify it!

If you do this exercise regularly  you will notice one thing: You can create unbreakable confidence by using visualization skills to help get the feeling of being successful. The “Law of Attraction” means this also increases the chances of that success actually happening.

Work on it and Play Ball!

Warmups at 20 feet: 5 wide-stance throws facing partner, 5 scap-pinch throws, 10 one-knee throws.

45 feet (ball in back and front, don’t go past front ball): 10 wide-stance throws.

15 throws at 60 feet: 15 step-ins paired with cross behind to balance (alternate the two).

90 feet: 10 step-backs.

105 feet: 8 back-pedals.

Pull-Downs to 60 feet: slowly bring it back in for a 15-pitch flat ground at 75% effort all pitches.

Focus Points

• Increase arm strength gradually.
• Continue developing consistent arm slot, keeping front side strong and tight throughout delivery.
• Do workout after program.
• Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
• There must be a day off in between double-throwing sessions to continue to progress.

Watch CJ Wilson’s front side = consistent arm-slot delivery here:

Happy New Year to all DirtDog readers! Just a note from the Clubhouse to remind all that in the words of U2, “Nothing changes on New Years’ Day:”

If you haven’t already started an off-season training program to get ready for the Spring season, you had better get off the bench and move it because there is no time to waste. April 1st is now only 3 months (12 weeks) away, and you need to use every bit of that time from now on to condition your core and maximize your strength. There are plenty of resources on DirtDog Baeball that can help get you going.

If you are planning on playing school ball at either the Jr. Varsity or Varsity level, head’s up! In addition to hitting the schoolwork hard when you get back from vacation, you should be attending winter work-outs to prepare for school team tryouts, regularly using an indoor baseball facility if not living in a warm weather state, and attending holiday baseball camps (including at your preferred future college if possible). Also, you need to be looking ahead and doing the following depending on your grade level:

9th Grade

• Send initial contact letter to preferred college baseball programs.
• Student-athlete & family allowed to visit preferred colleges at own expense.

10th Grade

• Student-athlete & family allowed to visit preferred colleges at own expense.
• Send follow up letters & spring schedule to college coaches.

11th Grade

• Student-athlete & family allowed to schedule unofficial visits to preferred colleges at own expense.
• Research NCAA admission & eligibility requirements.
• Send follow-up letter & spring schedule to college coaches.
• Take un-official visits to preferred colleges.

12th Grade

• Send follow-up letters to college coaches. (Include spring schedule).
• Make un-official visits to preferred colleges, paid by family.
• Take college prep courses.
• Narrow down preferred school list.
• Plan to take official visits (5 allowed) when offered by college coaches.
• Official visits permitted after 1^st day of class of senior year.
• Student-athlete & family should assess financial costs for college.
• Apply for Financial Aid.
• Request official transcript, GPA, & class rank from guidance counselor.
• Complete applications & write essays early to allow time for editing & mailing before deadlines

Remember, the harder you work, the luckier you get. This is true in all aspects of your life including athletics. Don’t spend your time sitting on your butt and patting yourself on the back for what you have already accomplished, always keep looking forward to the next goal you want to achieve. Then go and bust your ass for it.

Happy New Year, Best of Luck!

You may not be the Most Interesting Man in the World, but you can always be the hardest-working ballplayer both on and off the field. Do Work!

Warmups at 20 feet: 10 wide-stance throws facing partner, 15 one-knee throws.

10 Throws at 45 feet (ball in back and front, don’t go past front ball): 10 figure-eight throws.

10 throws at 60 feet: 10 jump-backs

15 throws at 75 feet: 15 cross-behinds with arm swings

Focus Points

• Drive off back side, strong front glove side to a tight finish.
• Stick the finish. NO CHASING! Stick the landing on each throw.
• Do workout after program.
• Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
• There must be a day off in between throwing sessions to continue to progress.

Losers look at the scoreboard
Winners look at how hard they played

Losers get knocked down
Winners get up

Losers want to get credit for the win
Winners just want to win no matter who gets credit

Losers want to strike everyone out
Winners just want to get hitters out

Losers look for cheap ways to learn
Winners invest in their education

Losers want awards
Winners want championships

Losers think stats
Winners think team record

Losers are afraid
Winners have courage

Losers are skeptical
Winners go for it

Losers like to talk about what they are going to do
Winners are too busy doing it

Which are you?

(Perform 3x per week with at least 1 day off in between)

Warmups at 20 feet: 10 wide-stance throws facing partner, 10 one-knee throws.

5 Throws at 30 feet: 5 scap-pinch throws.

20 Throws at 45 feet (ball in back and front, don’t go past front ball): 10 side-stance throws, 10 figure-eight throws.

20 throws at 60 feet: 10 jump-backs, 10 hot-feet

Focus Points

• Drive off back side, strong front glove side to a tight finish.
• Stick the finish. NO CHASING! Stick the landing on each throw.
• Do workout after program.
• Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
• There must be a day off in between throwing sessions to continue to progress.

POGO JUMPS

Pogo Jumps from alex maroko on Vimeo.

LATERAL LINE JUMPS

Lateral Line Jumps from alex maroko on Vimeo.

FOOT TAPS

Foot Taps from alex maroko on Vimeo.

ONES AND TENS

One’s and Ten’s from alex maroko on Vimeo.

For more information on speed training, check out the Truth About Quickness!

(BostonDirtDogs.com / James MacLeod Cartoons)

Congratulations to the Tampa Bay Rays who played hard and deserve every success! No Excuses, Nuf Ced.

(artwork from http://www.macleodcartoons.blogspot.com/)

The journey for baseball and softball players wishing to continue their careers at the college level begins on the first day of High School freshman year (9^th Grade). Here is a timeline and checklist for players from The Baseball Resource for players to follow on the road to NCAA eligibility.

BASIC PRINCIPLES

• Concentrate on academic performance.
• Develop good study habits.
• Budget time between academics, baseball & social life.
• Take classes from your school’s list of NCAA-approved core courses.
• Play multiple sports to develop the athleticism required for college baseball and softball.
• Avoid drugs, alcohol & choose friends wisely.
• Avoid problems with police, coaches, teachers, umpires & teammates.
• Stay involved in volunteer & extracurricular activities.
• Save & organize all awards and media articles to create an academic & athletic resume for college coaches.
• Video all games to create a skill & highlight video for college coaches.
• Save & organize all materials received from college coaches.
• Contact baseball coaches at multiple programs to determine playing opportunities.

9^TH GRADE (Freshman Year)

FALL

• College baseball scholarship planning begins on 1st day of freshmen year.
• Student-athlete & family should meet with high school coach & guidance counselor to assess academic progress towards NCAA eligibility.
• Take classes that match school’s approved core courses & continue working in classroom.
• Write attainable athletic & academic goals for season & year.
• Play fall baseball.

WINTER  

• Take classes that match school’s approved core courses & continue working in classroom.
• Attend winter work-outs to prepare for high school team tryouts.
• Locate indoor baseball facility if not living in warm weather state.
• Attend holiday baseball camp at preferred college. 
• Send initial contact letter to preferred college baseball programs.
•  Student-athlete & family allowed to visit preferred colleges at own expense.

 SPRING

• Take classes that match school’s approved core courses & continue working hard in classroom.
• Play high school baseball.
•  Continue practicing baseball skills until summer league if cut from high school team.
• Video games and edit skill & highlight video for college coaches.
• Asses athletic & academic goal progress following school year.

SUMMER

• Schedule evaluations with training coaches and scouts to identify mechanical problems & help determine appropriate college baseball division level.
• Play in most competitive baseball summer league available.
• Video games & edit skill / highlight video for college coaches.
• Attend college baseball camp at preferred college.
•  Send contact letters to college baseball coaches.
• Include fall baseball schedule & reference letter from summer league or high school coach.

10^TH GRADE (Sophmore Year)

FALL

•  Student-athlete & family should meet with high school coach & guidance counselor to assess academic progress towards NCAA eligibility.
• Take classes that match school’s approved core courses & continue working in classroom.
• Write attainable athletic & academic goals for season & year.
• Play fall baseball.
• Meet with high school guidance counselor to maintain academic progress for NCAA eligibility.

WINTER

• Take classes that match school’s approved core courses & continue working in classroom.
• Attend winter workouts to prepare for high school team tryouts.
• Locate indoor baseball facility if not living in warm weather state.
• Attend holiday baseball camp at preferred college.
•  Student-athlete & family allowed to visit preferred colleges at own expense.
• Send follow up letters & spring schedule to college coaches.

SPRING

• Take classes that match school’s approved core courses & continue working hard in classroom.
• Play high school baseball.
•  Continue practicing baseball skills until summer league if cut from high school team.
• Video games & edit skill & highlight video for college coaches.
• Asses athletic & academic goal progress following school year.

SUMMER

• Schedule evaluations with training coaches and scouts to identify mechanical problems & help determine appropriate college baseball division level.
• Graduate on schedule.
• Attend summer school sessions to catch up if behind schedule.
• Play in most competitive, baseball summer league available.
• Video games & edit skill / highlight video for college coaches.
• Attend college baseball camp at preferred college.
•  Attend local professional baseball try-out camp.
•  Attend national showcase event.
•  Send contact letter & fall schedule to college baseball coaches.

11^th GRADE (Junior Year)

FALL

•  Student-athlete & family should meet with high school coach & guidance counselor to assess academic progress towards NCAA eligibility.
• Take classes that match school’s approved core courses & continue working in classroom.
• Register for ACT & SAT standardized tests.
• Select fall test date to avoid conflicting dates during high school season.
• Register with NCAA Eligibility Center.
• Write measurable, attainable athletic & academic goals for season & year.
• Play fall baseball.
• Send contact letter & updated fall schedule to college baseball coaches.

WINTER

• Take classes that match school’s approved core courses & continue working in classroom.
• Attend winter workouts to prepare for high school team tryouts.
• Locate indoor baseball facility if not living in warm weather state.
• Attend holiday baseball camp at preferred college.
•  Student-athlete & family allowed to schedule unofficial visits to preferred colleges at own expense.
• Research NCAA admission & eligibility requirements.
• Send follow-up letter & spring schedule to college coaches.
• Take un-official visits to preferred colleges.

SPRING

•  Student-athlete & family should meet with high school coach & guidance counselor to assess academic progress towards NCAA eligibility.
• Take classes that match school’s approved core courses & continue working in classroom.
• Play high school baseball.
• Video games & edit skill / highlight video for college coaches.
• At completion of 11th grade, guidance counselor should mail official transcript to NCAA Eligibility Center.
• Assess athletic & academic goal progress following school year.
• Make un-official visits to preferred colleges, paid by family.
• Contact summer showcase directors.

SUMMER (Summer between junior & senior year is CRITICAL)

• Schedule evaluations with training coaches and scouts to identify mechanical problems & help determine appropriate college baseball division level.
•  Register with NCAA Eligibilty Center by July 1st after junior year to be eligible for official recruiting visits & qualify for Division I or II baseball scholarship. 
•  Graduate on schedule.
• Attend summer school sessions to catch up if behind schedule.
• Play in most competitive summer league available.
• Video games & edit skill / highlight-video for college coaches .
• Attend college baseball camp at preferred college.
• Attend local professional baseball try-out camp.   
•  Attend national showcase event.   
• Send additional contact letter & updated fall schedule to college baseball coaches.
•  Prepare list of questions for college coaches, who are permitted to call after July 1 of junior year.

12^th GRADE (Senior Year)

•  Take college prep courses.
• Narrow down preferred school list.
• Plan to take official visits (5 allowed) when offered by college coaches.
• Official visits permitted after 1^st day of class of senior year.
•  Student-athlete & family should assess financial costs for college.
•  Apply for Financial Aid.
•  Request official transcript, GPA, & class rank from guidance counselor.
• Complete applications & write essays early to allow time for editing & mailing before deadlines

 FALL

•  Student-athlete & family should meet with high school coach & guidance counselor to assess academic progress towards graduation & NCAA Eligibility.
• Write attainable, athletic & academic goals for season & year.
• Re-take SAT / ACT tests if necessary. NCAA uses best score from each section to determine cumulative score.
• Complete Amateurism Questionnaire at NCAA Eligibility Center.
• Take classes that match school’s approved core courses & continue working in classroom.
• Play fall baseball with team or friends.
• Send additional contact letters to preferred college coaches.
• Include updated fall schedule & reference letter from summer league or high school coach.
• Make unofficial visits to preferred colleges, paid by family.
• Early Signing Period during November of senior year.
• Begin unofficial visits to preferred colleges, paid by family.

WINTER

• Take classes that match school’s approved core courses & continue working in classroom.
• Attend winter workouts to prepare for high school team tryouts.
• Locate indoor baseball facility if not living in warm weather state.
• Attend holiday baseball camp at preferred college.
• Send follow-up letters to college coaches. (Include spring schedule).
• Make un-official visits to preferred colleges, paid by family.

SPRING

• Play high school baseball.
• Send mid-season follow-up letters to college coaches.
• Send post-season follow-up letters to college coaches
• Video games & edit skill / highlight video for college coaches.
• After graduation, ask guidance counselor to send final transcript & proof of graduation to selected college coaches & NCAA Eligibility Center.

SUMMER  (No Contact from College Coaches)

• Do not become frustrated. Most high school baseball players are in same boat.
• Remember that only elite players are receiving offers from top D1 programs.
• Schedule evaluations with training coaches and scouts to identify mechanical problems & help determine appropriate college baseball division level.
• Play in most competitive summer league available.
• After MLB June draft, college coaches fill roster spots created by juniors & recruits that sign professional contracts.
• Create new college list & be pro-active & contact schools via letter & phone call.
• Ask high school coach, summer coach, or professional scout to recommend college programs that would be good fit.
• Focus search on lower division colleges & JUCO programs close to home.
• Contact coaches on list to gauge interest level.
• If no interest, ask coach to recommend schools.