Tag: softball

5 Things You Must Do to Relieve Soreness After Practice

As the Spring season approaches, your team has likely already begun Spring workouts. And even if you were working out during the off season, chances are those muscles are stiff and tight from lighter use over the last few months. With baseball games approaching and more practices on the horizon, here are 5 things from D-BAT you must do to relieve soreness after baseball practice:

Drink a Ton of Water

Staying hydrated at all times is key to healthy muscles. When your body is dehydrated, it aggravates the issue and makes muscles even more stiff. Hydration helps you bounce back faster and flushes out toxins. Sport drinks are great too, but in moderation, since they are loaded with added sugar.

Stretch it Out

Often overlooked and undervalued, stretching is a great way to keep those muscles strong and pliable. As oxygen moves to the muscles with stretching, it helps diminish the soreness and you’ll bounce back more quickly. Make it a habit to stretch after practice, before bed, and first thing in the morning.

Avoid the Couch

After baseball practice, it can be tempting to hit the couch and binge on video games, but this will only make the soreness worse. Instead, keep moving. Walk upstairs, go play outside with a friend, or simply walk around the house. Any movement will help promote blood flow.

Get Lots of Protein

Healthy muscles need protein to rebuild and strengthen stronger than before. Throughout the day, incorporate lots of protein-rich foods into your diet. Peanut butter crackers, protein-rich granola bars, meat, fish, etc.

Take a Bath

A hot bath at the end of the day will relax tight muscles and help you get a better night’s sleep (also crucial to recovery). Epsom salt has been used for hundreds of years as an added muscle reliever. Simply add a cup to your warm bath for the added benefit.

Are you ready for the Spring season? Get personalized baseball/softball training sessions at D-BAT. Spots are filling up, so call us today to get on the calendar with our expertly trained coaches! Find the nearest location to you HERE!

Softball Tips & Tricks: Is Your Catcher Doing These 3 Things?

Playing catcher can be tough.

There is a lot of weight on the shoulders of a catcher. The catcher has a unique advantage of handling the ball more than anyone else on the field (except the pitcher) and has the ability to see everything that is going on out on the field. D-BAT Sports recommends getting your catcher ready for the Spring softball season by making sure she masters these 3 things:

Loud, Steady Communication with her Teammates

Again, the catcher has the ability to see everything as it happens on the field. She will know if a base runner is stealing a base before any of her teammates. She is also right next to the umpire, which keeps the count fresh in her mind. Make sure your catcher is yelling information to her teammates as she sees necessary, and that the communication continues effectively until the end of the game.

Strong Relationship with the Pitcher

Over time, a catcher will get to know her pitcher and understand the ins and outs of how she pitches, strengths, weaknesses, etc. This depth of relationship is built through practice and repetition, but once it’s there, your catcher can talk to the pitcher in tough situations and guide her in how to make the next throw count. Have your catcher and pitcher practice together often to see this relationship flourish.

Get Behind the Ball When Catching

It’s too easy for a catcher to rely on her glove to catch and forget to get her body into it. Instead of relying on her glove to stop the ball, she should shift her body left and right to entirely block the ball from getting past her. This is a common catching mistake that can be corrected through repetition and steady softball catching drills.

Need a little extra softball training before the Spring season? D-BAT would love to help you take your softball game to the next level. Find the nearest location to you and give us a call today to get started!  

The Smart Way to Strengthen Your Pitching Arm

At D-BAT Sports, we know all too well the risks associated with overusing your throwing arm and the motions that make it susceptible to injury. “Tommy John” surgery has been on the rise, and our goal is to reduce that risk to young players. Strength training and repetition are key to improving your game, but how do you do it safely? Here are some tips from D-BAT – the top baseball and softball training facility in the country:

Use Conservative Weight Loads

The more weight, the stronger you’ll get, right? Not necessarily. The elbow – and the UCL within it – are only as strong as the muscles that support it. Strengthen those muscles the smart way by lifting enough that you’re pushing yourself, but not so much that you are overextending your abilities. Manage the risk vs. reward. Gradual improvements in load will give you the strength both your muscles and elbow can support.

Don’t Forget Shoulders and Wrists

Strengthening the throwing arm isn’t just about the arm and elbow. Shoulders and wrists are also a vital part of the strengthening process. Find exercises that focus in on these areas with a good combination of weight, stability training, and endurance.

Get Mechanics Right First

Many pitchers are tempted to get reps in – which are a good thing – but without the intent to keep their mechanics in check. When pitching without proper mechanics, you are more prone to injury and pain. Instead, slow down and get it right. Your body will thank you.

Don’t Go on Low Carb Diets

When you’re perfecting that pitch, your body needs calories! When your body is chock full of calories, it equates to high levels of glycogen. This sugar this is stored in the muscles and gives the energy necessary to perform your best. Without ample calories, your body and pitching arm will feel it.

Ready to improve your pitching skills? Bring your baseball or softball player into D-BAT and be prepared to see the difference the best baseball training facility can make! Find the closest facility to you HERE! 

The Value of Warming Up: Why Warming Up is Necessary

For most, the warm-up is boring and mundane. Others might find it unnecessary and a complete waste of time. While it may not be your favorite part of the game of baseball, it IS an important part of performing at the highest level possible. Here are a few reasons why a baseball – or softball – warm-up is so important to competing at the highest level:

#1: The Warm-Up Gets Your Brain in Gear.

Throughout the game, your brain is constantly sending messages to your muscles – letting them know when to start, stop, jump, swing, etc. Warm-ups get that central nervous system warmed up so that it’s ready to kick into gear when you need it to. Without a warm-up, your reflexes just might not be as sharp as you need them to be.

#2: The Warm-Up Lubricates Your Joints.

Think about an old door. It can creak and open slowly when not properly lubricated. The same is true of your joints. When you warm up your body, it starts to loosen and lubricate those joints so that everything moves without injury and with greater responsiveness.

#3: The Warm-up Raises Your Core Temperature

Obviously, when you begin to exercise, your body temperature begins to rise. This increase in body temperature gets the blood flowing and the muscles warm, all turning your body into a stretchy rubber band, ready to stretch and bend in whatever ways necessary to make the play.

How Do I Know My Body is Warmed Up?

Warm up for 10-15 minutes, or until your body just begins to break a sweat, and you’ll know your body is ready to perform at its highest level on the baseball field.

More questions on how to improve your baseball or softball game? Call D-BAT Sports today or visit one of our state-of-the-art baseball training facilities located across the United States.  

The Value of Sleep: Why Rest is Important in Baseball

How many hours of sleep are you getting each night?

Chances are – it’s not enough.

Studies show that the average person between puberty and age 26 should be getting about 9.5 hours of sleep a night for maximum cognitive and physical ability. Many within this age group will claim 7 hours, but studies show the average is normally around 6 hours of sleep total. You may not immediately realize the effects of sleep deprivation on baseball, but lack of sleep can affect your game more than you realize.

Afternoon Drowsiness

Most people suffer from a drop in energy mid-afternoon, but for those suffering for lack of sleep, the effects can be greater. For baseball players, this means it may interfere with afternoon baseball practices or games and inhibit your ability to play your best.

Slower Reaction Time

Studies of college athletes have shown that a lack of sleep does in fact affect their reaction time. And in a game of baseball – when seconds count – the ability to think sharply is even more critical. Whether you are throwing a pitch, up at bat, or making a play – reaction times are critical. If you are sleep deprived, you may not even realize how much better you could be with a little better sleep routine.

Lack of Interpersonal Skills

When a baseball player isn’t getting enough sleep, studies show that his teamwork abilities and sense of humor may decline as well. This is not to say that he can’t work well with his team, but again, he may not even realize how much better he could be.

Stress

Our bodies need sleep to fight off stress and reset for the day to come. Whether that stress is induced by physical activity such as a game or practice – or just mental stress – our bodies must have time to recuperate or lasting effects occur.

Sleep is a valuable component for any baseball player, so getting at least 8 hours of quality sleep is key during the baseball season. Talk with your coach or an expert at D-BAT Sports about how to build a well-rounded baseball training plan that incorporates proper sleep, nutrition, weight training, and more. Find a location HERE!

Is Your Child Ready for Travel Ball?

If your child has spent any time around baseball, chances are you’ve asked yourself, “is my child ready for travel ball?”

It’s a big commitment, and one that both your child – and your family – need to be on board with. Here are 3 questions D-BAT Sports recommends asking yourself in preparation for answering this question:

Does Your Child Show Desire and Determination?

At some level, your child has to want this himself. It can’t be something you are pushing on them or burnout can occur sooner rather than later. Many teams practice and play year round with short off seasons in between, so it’s important that your child is on board and ready for the commitment. If he or she is not showing determination and desire to improve on their own, then it may not be time for travel ball.

What is Your Child’s Skill Level?

If your child is currently playing rec ball, is he or she currently in the top half ability wise? Do you believe he or she has what it takes to succeed and add value at the next level? There is nothing wrong with allowing your child to stick with the flexibility and ease that comes with recreational baseball, but if you sense that your child is frustrated because the team as a whole is not performing at the level your child is capable of, then it’s time to consider travel ball.

Can You Afford Travel Ball?

The costs for uniforms, equipment, tournaments, lodging and dining, etc. can add up when playing travel ball. These are all important considerations before committing your child – and your family – to a rigorous year round travel ball schedule.

If you feel it is time to get your child involved in travel baseball, then visit us at D-BAT Sports to talk more about private baseball instruction, area teams, etc. As the best baseball training facility around, we’ve produced major league players and we’d love to visit with you about your child’s potential! Find a D-BAT location near you!