The mental game of baseball is always a great topic – because it is important, clearly has value, and players perform better the more time they spend on their mental game.  One of my favorite reads is Justin Dedman’s “Hitting Mental” blog – he has great content for players looking to better themselves at the plate.

“Failing to prepare is preparing to fail.” – John Wooden

Says Dedman “Wooden nailed it when it comes to hitting, too. Whether you are a college, high school or travel ball coach, or a hitter working on his craft during the summer or winter months, you better have a plan.”

Year-Round Planning

Dedman talks about how his team plans for the fall – they plan in segments.

“Over the course of a fall season, we have a skill work segment, team practice segment, and then more skill work. Our first set of skill work is three weeks, with one hour each week to work with a hitter, divided into two, thirty-minute sessions. Without a distinct focus and direction, we couldn’t optimize the time allotted to help our hitters improve.”

They then begin video work of their mechanics, although there is very little talk of mechanics in the first three weeks. Their plan is to develop rhythm, tempo and timing (their approaches) first. Justin believes that when a hitter implements these things first, there are fewer mechanical adjustments needed.

“Our plan also includes side work (next to the main BP cage) of exit velocity testing, forearm/grip strength development, mental game training, breathing techniques and mirror work. In the cages, during those two weeks, hitters throw to each other, work tee drills, overload and underload train, front toss, do mirror work and hit mini wiffle balls with a taped broom handle.”

Source: Justin Dedman’s Hitting Mental Blog

The Mental Workout

Secondly, Justin shares his “Mental Workout” – a pre-game process that will help players focus on the tasks at hand:

1.) Centering breath: Breathe in for six seconds, hold for two, breathe out for seven.
2.) Identity statement. Say a preconceived personal mantra to yourself that reflects your strength and desire for success.
3.) Personal Highlight reel: Spend 30 seconds visualizing three “done-wells” from the previous 24 hours, and then spend another 30 seconds visualizing three things you want to do well in the upcoming 24 hours.
4.) Repeat your identity statement (same as Step 2)
5.) Centering breath: Take another centering breath to prepare yourself for the upcoming performance. Again, breathe in for six seconds, hold for two, breathe out for seven.

If all hitters would take the time to see themselves doing great things – and breathing effectively to slow things down, I guarantee their success rate will go up!

“What separates the top few from the many in a sport?  Mentality.  The importance of the mental side of athletics was once brilliantly summed up by basketball legend Kareem Abdul-Jabbar: ‘Your mind is what makes everything else work.'”

Dr. Jim Afremow is a mental game coach, licensed professional counselor, and the author of The Champion’s Mind: How Great Athletes Think, Train and Thrive. He is the founder of Good to Gold Medal, PLLC, a leading coaching and consulting practice right here in Phoenix, Arizona.  His book (it’s also available as an audio book) is really worth checking out.

Dogged determination requires keeping your feet moving forward through inconveniences, discomfort, and insecurities to reach your goals.”

Here’s an excerpt from his book:

“Mental toughness is built by doing something that is hard over and over again, especially when you don’t feel like doing it. Our society has conditioned us to believe that there should be no discomfort, to stop when we are uncomfortable. But the discomfort we feel when we’re doing a challenging workout is an important part of the strengthening process. Push through your down days when you’re not feeling your best (unless, of course, you are injured or ill).”

I’d encourage you to learn more about  Dr. Afremow’s book here.

For over 15 years, Dr. Afremow has assisted numerous high school, collegiate, recreational, and professional athletes. Major sports represented include MLB, NBA, WNBA, PGA Tour, LPGA Tour, NHL, and NFL. In addition, he has mentally trained several U.S. and international Olympic competitors. He served as the staff mental coach for two international Olympic teams, the Greek Olympic softball team and India’s Olympic field hockey team. From 2004 to 2013, he served as a senior staff member with Counseling Services and Sports Medicine at Arizona State University.