Eating For Performance...

Another post that is worth bringing up: eating for performance. While we are not going in depth calorie counting or watching our weight, it is important to consume proteins and other foods which will give you energy to "show your stuff" out on the softball diamond!

Suggested Pre-Exercise Foods
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and...(sports drink) 1 hour before exercise.

1 hour or less before intense workout/competition

• fruit or vegetable juice such as orange, tomato, or V-8, and/or
• fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
• Energy gels
• up to 1 1/2 cups of a sports drink.

2 to 3 hours before intense workout/competition

• fresh fruit
• fruit or vegetable juices
• bread, bagels
• low-fat yogurt
• sports drink

3 to 4 hours before intense workout/competition

• fresh fruit
• fruit or vegetable juices
• bread, bagels
• pasta with tomato sauce
• baked potatoes
• energy bar
• cereal with low-fat milk
• low-fat yogurt
• toast/bread with limited peanut butter, lean meat, or low-fat cheese
• 30 oz of a sports drink

Information retrieved from http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm.


For more nutrition information, check out StackMagazine's article: Baseball Nutrition Plan.

Overall, eating the right foods at the right times is crucial. #1 HYDRATE as much as possible. Water is the BEST thing for you, no matter what the commercials say. And #2: eat the right foods before competition, pack peanut butter crackers or trailmix on-the-go.

If you have any specific questions, please feel free to call or email me!

Why Train?

For my beloved athletes. I want to refer to a past post of mine that I came across... While researching online I discovered a softball blog that aligns well with our personal training. The article gave research evidence that core strength increases pitching effectiveness. What a thought! Huh. Sounds like something we talk about at every lesson!

• Having a professional trainer is important to provide specific, appropriate workouts.
• Building a strong core can prevent injury.
• Core strength contributes to improved pitching and helps prevent bad mechanics (which develop mostly because of weak core muscles)
• Core strength and balance go hand-in-hand.

So.. I am glad for those who have committed to "training" which means not only learning how to pitch, but also the mental and physical strength training that will make you a better PITCHER!

To see the online blog that I am referring to click here

Training Goals

It's that time again! Time to take a look at your accomplishments and struggles of spring and summer seasons, and to consider new goals for the fall and winter training periods. One opportunity we have within the "My Softball Training" program is use of RevFire technologies. During our "Fall Boost Into Training" we will be tracking speed and spin of your pitches and comparing this data with national guidelines. We will be using RevFire technologies to track our training and to better create workouts and drills for you to reach and exceed your goals this year.

"RevFire spin rate is a measurement in Revolutions Per Second (RPS) of the rate of rotation of a pitched ball. RevFire spin rate measurements are accurate to within 0.25 RPS of the actual spin rate. To create a deceptive breaking ball pitch the pitcher must impart substantial spin on the ball...You can learn more about spin and RevFire at ww.RevFire.com."

High School Pitchers Rotation on the ball:

• Drop: needs between 10-26 RPS (average=17 RPS)
• Curve: needs between 10-30 RPS (average=18 RPS)
• Screw: needs between 10-30 RPS (average=18 RPS)
• Rise: needs between 10-30 RPS (average=19 RPS)

High school pitchers:

• 17-18.9 RPS = Average
• 19.0-21.9 RPS = Good
• 22.0 and up = Excellent

Open workouts for
My Softball Training begin August 17th,
so contact Coach Jordyn to
sign up for your best year yet!

Coach Jordyn is on Fanbase

Jordyn Acklin on Fanbase