I think we can all agree that one of the most difficult parts of preparing yourself for any athletic competition is being mentally prepared on game day, especially in baseball. One of the simplest ways to curve competition anxiety is by having a consistent routine for before and throughout the game. There are five key ingredients to have a consistent pregame routine: dynamic stretching, an element of fun, deep breathing, drilling, and telling yourself positive thoughts.
1. Dynamic Stretching: There is often confusion on how to stretch before exercise and research has shown static stretching is more effective after exercise. Dynamic stretching gets the blood flowing and warms our body up. Examples of dynamic stretching are walking lunges, inchworm push-ups, high knees, butt kickers, and much more.
2. Fun: All athletics should be fun, regardless of the age level or degree of competition, let’s keep it that way. Incorporating an element of fun within your pre-match routine is extremely important to have a positive mindset before a game. Examples of elements of fun could be singing/dancing in the dugout, playing games in the outfield, or whatever really seems to loosen you and your teammates up.
3. Deep Breathing: Deep breathing has proven to be extremely effective in lowering stress levels. The important part of planning a pre-match routine is being specific and detailed in how many deep breaths you will take and when you’ll include them. My personal suggestion – when you’re walking out of the dugout into the batter’s box.
4. Drilling: It almost goes without being said, but one of the best ways to prepare for a baseball game is by practicing baseball specific drills. Every team’s warmup and drills are likely to differ, but the core competencies of baseball stay the same: running, throwing, catching, jumping, etc.
5. Positive Thoughts: Lastly, but the most important piece of a pregame routine is your mindset! If you do all four of the previous steps but are telling yourself “This is the best pitcher in the state” you probably won’t even swing at the pitch down the middle. Knowing exactly what you will tell yourself not only before the game but during is vital. Try telling yourself this as walk into the batter’s box after you finish your deep breaths “I AM THANKFUL FOR THE OPPORTUNITY TO PLAY”.
There are lots of uncontrollable in baseball, but one thing you can control is your mind and your pre-game preparation. Learn how to train your mind with Baseball Mindset.
1. Dynamic Stretching: There is often confusion on how to stretch before exercise and research has shown static stretching is more effective after exercise. Dynamic stretching gets the blood flowing and warms our body up. Examples of dynamic stretching are walking lunges, inchworm push-ups, high knees, butt kickers, and much more.
2. Fun: All athletics should be fun, regardless of the age level or degree of competition, let’s keep it that way. Incorporating an element of fun within your pre-match routine is extremely important to have a positive mindset before a game. Examples of elements of fun could be singing/dancing in the dugout, playing games in the outfield, or whatever really seems to loosen you and your teammates up.
3. Deep Breathing: Deep breathing has proven to be extremely effective in lowering stress levels. The important part of planning a pre-match routine is being specific and detailed in how many deep breaths you will take and when you’ll include them. My personal suggestion – when you’re walking out of the dugout into the batter’s box.
4. Drilling: It almost goes without being said, but one of the best ways to prepare for a baseball game is by practicing baseball specific drills. Every team’s warmup and drills are likely to differ, but the core competencies of baseball stay the same: running, throwing, catching, jumping, etc.
5. Positive Thoughts: Lastly, but the most important piece of a pregame routine is your mindset! If you do all four of the previous steps but are telling yourself “This is the best pitcher in the state” you probably won’t even swing at the pitch down the middle. Knowing exactly what you will tell yourself not only before the game but during is vital. Try telling yourself this as walk into the batter’s box after you finish your deep breaths “I AM THANKFUL FOR THE OPPORTUNITY TO PLAY”.
There are lots of uncontrollable in baseball, but one thing you can control is your mind and your pre-game preparation. Learn how to train your mind with Baseball Mindset.