BASEBALL THE RUSH WAY

Washington Rush Baseball “Team Manual” Developed, Written & Designed by Red Alert Baseball, LLC About the Developer

This Team Manual was the creation of Rob Bowen, Owner and Founder of Red Alert Baseball. Copyright © 2013 Red Alert Baseball, LLC. All rights reserved. Unless otherwise indicated, all materials on these pages are copyrighted by Red Alert Baseball, LLC. All rights reserved. No part of these pages, either text or image may be used for any purpose other than personal use. Therefore, reproduction, modification, storage in a retrieval system or retransmission, in any form or by any means, electronic, mechanical or otherwise, for reasons other than personal use, is strictly prohibited without prior written permission.

For any questions or inquiries about this Manual, please contact Rob Bowen via email at [email protected]. Make sure to visit RedAlertBaseball.com for other great services Red Alert Baseball has to offer.

You can also follow Red Alert Baseball on our Social Media pages. We provide free info, articles, and drills so you can improve your game.

On Twitter: @RedAlertCrew On Facebook: www.Facebook.com/RedAlertBaseball On You Tube: Rob Bowen, Red Alert Baseball

Washington Rush Team Manual Developed & Designed by Red Alert Baseball About the Developer

Rob Bowen is a former Switch-Hitting Major League Catcher that played for the Minnesota Twins, San Diego Padres, Chicago Cubs, and the Oakland Athletics. He spent 10 years in professional baseball, including 5 seasons of those in the Major Leagues. Rob broke into the big leagues at the young age of 22 and also had the opportunity to play with the Minnesota Twins and the San Diego Padres in the post season. After playing with and against some of the games best players and future Hall of Famers, Rob has amassed an enormous amount of knowledge along the way.

Beginning to play the great game of baseball at 4 years old, Rob didn’t really start to pursue the challenge of playing pro ball until he was 13 as he was being scouted by college and pro scouts in Middle School. By putting in hard work and dedication during his teenage years, Rob won numerous awards including Varsity all 4 years in High School, All-State, All-American, Gatorade and USA Today Indiana Baseball Player of the Year, Team USA 18U Member, Area Code Games Participant and more.

After having hundreds of colleges recruiting Rob, he signed a letter of intent to play at Louisiana State University. LSU offered him the highest scholarship ever as a Rob shaking hands with closer, Trevor Hoffman. Rob caught Trevor's record tying 478th save. Freshman at that time. Rob’s goal of playing pro ball came true when he was drafted in the 2nd round (56th Overall) by the Minnesota Twins in the 1999 Amateur Draft. After he retired from baseball in 2009 and to cap off proof of his hard work during his career, Rob was inducted into the Northeast Indiana Baseball Hall of Fame in 2011.

Rob’s incredible journey beginning in Amateur Ball and ending with playing in the Major Leagues is what really inspired him to start Red Alert Baseball. He wanted to share all of his knowledge and experience he has accumulated in professional baseball to help those that are pursuing the ultimate dream and help them get there.

The following are some of the people that really impacted Rob’s career and had an opportunity to learn valuable knowledge from.

Paul Molitor, Tom Kelly, Joe Nathan, AJ Pierzynski, Johan Santana, Trevor Hoffman, Jake Peavy, Greg Maddox, Mike Piazza, Ryan Klesko, Bruce Bochy, Don Wakamatsu, Floyd Rayford, Tony Gwynn, Merv Rettenmund, Bud Black, Tony Gwynn, Lou Pinella, John Russell, Ty Van Berkleo, Frank Thomas, Vinny Castilla, Rene Lachemann.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball Daily Goal

Attitude

Concentration

Effort

Each and Every Day!

Washington Rush Team Manual Developed & Designed by Red Alert Baseball Table of Contents

Page Topic 2 Academic Importance 3 On the Field Conduct !! ! ! ! ! ! 5 Off the Field Conduct 6 Bunt Defenses 10 1st & 3rd Defenses 11 Infield / Outfield Routine 12 Batting Practice Routine 13 Around the Horn 14 Pop Up Priorities 15 Pickoffs / Daylight Play 16 Rundowns 17 Cut Offs / Double Cuts 20 Evolution of an At-Bat 23 The Mental Side of Hitting 43 Base Running 49 5 Tools of a Player 52 What Scouts Look For 58 Stretching Program 60 Arm Maintenance Program 73 Notes

Washington Rush Team Manual 1 Developed & Designed by Red Alert Baseball Academic Importance

Written by the Founder of Red Alert Baseball, Rob Bowen

It should be the focus of every student-athlete that you are a student first and foremost. You are not getting paid to play a game yet. Your focus needs to be on hitting the books and getting good grades. Without good grades you are limiting your options and leverage for colleges and/or getting drafted.

The very reason I know getting good grades matter is because I have gone through the process and have seen it first hand. During high school, I got A’s and B’s and finished with a 3.2 GPA. I was a very highly touted prospect out of high school in Indiana. During these years, I was recruited by over a hundred colleges, which included some of the major baseball powerhouses. I signed a National Letter of Intent to play baseball at Louisiana State University, with a 75% scholarship. During that time, it was the highest scholarship given out at LSU. I was drafted in the 2nd round of the 1999 amateur draft with the 52nd overall pick. I also had an array of accolades to go with it including playing on Team USA when I was 18. After I signed my pro contract, my agent told me the reason I was drafted so high and offered the scholarship at LSU was because of not just my talent, but because I had very good grades. My leverage was enormous and therefore I had control of my future. Scouts have stated time after time, without good grades, a player just won’t get drafted as high as he would like without them.

Colleges are very picky when it comes to choosing student-athletes. The reason you won’t get into a good baseball school with bad grades is because they don’t want to take a chance on you for you to most likely fail out. They run the risk of losing a precious scholarship. There are plenty more kids around this country and world just as good as you that could have better grades. As you can see, you start losing your favorite choices because they don’t want you- not for your talent, but because of poor grades. If you are wanting to control your own future, you need to take control of your academics and perform at your highest level. Remember you are a student-athlete first! Once you sign a pro contract, you can call yourself just a baseball player.

Baseball will only make up a small percentage of your life. Matter of fact, most people end up having another career besides baseball. That is why it is important to get good grades now and use baseball to help you get your schooling paid for. Baseball is a great game and it can treat you very well, but if you are not in a good position academically to take advantage of it, baseball will pass you by.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 2 On the Field Conduct

How you present and carry yourself on the baseball field has a tremendous impact on your career. Scouts will notice how you carry yourself and they evaluate you based on your emotions, hustling, and body language. The opposing team will also watch and often times use that data to find out if you are feeling good or not, frustrated, or feeling confident. What I am saying is your body will give off signs showing that you are a strong or weak player.

While you are on the field, you want to hustle everywhere you go. Until you sign a pro contract, amateurs should always hustle hard on and off the field. You do not have to sprint and wear yourself out, but a good hard jog is plenty adequate.

Players should refrain from yelling and arguing with umpires. Umpires are human and will make mistakes, even though they won’t admit it. You can’t control what an umpire does so let your coach deal with them. The last thing you want is to argue with an umpire and get tossed during a close game.

The uniform should be worn with pride. Keep your shirt tucked in at all times while you are on the field, keep your hats straight and not cocked to one side, and fasten your belt so your pants are not sagging. There is a reason you are wearing a belt so use it for its intended use.

Again, scouts notice everything and focus on the little things. Looking sharp and keeping a level head on the field will make you stand out from the crowd. If you carry yourself like a true ball player, your performance will increase because you have the right mental mindset. Having the same emotions when you are 4-4 is key to when you are 0-4. Showing signs of remorse for yourself or signs of struggle on the field results in weakness. Other teams will feast on that negative feeling you have and you will continue to struggle because your mind is not in the right spot.

Control what YOU can control and let go of everything else. If you focus on learning that, you will set yourself up for consistent success.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 3 On the Field Conduct

Red Alert Baseball strives to build professional looking ball players. We conduct our ourselves with the upmost class wether we win or lose. We treat umpires and teams with respect at all times, regardless of the situation. We hold ourselves higher because we are a class act organization. The following are a set of guidelines as it pertains to the uniform, appearance, and attitude while on the field.

1. Jerseys are to be tucked in at all times on the field. 2. Hats are to be worn straight while on the field. No hats backwards unless a player is warming up the pitcher. 3. Undershirts must be either of the team colors (blue or black) unless given permission by the manager or wearing a special jersey for the day. 4. Spikes, molded cleats or turfs must be black based shoes while on the field. 5. If pants are worn up, socks must be a solid color (blue or black) 6. Eye black must be worn in a minimal matter. Horizontal line running the width of the eye only. 7. No camo or multi-colored tape or wrist bands. Must be a solid color (white, black, grey or red) 8. Players are not to yell at the umpires at any time. The coaches will take care of any issues with the umpiring. 9. Players are not to engage in any bantering or provoking conversation with the opposing team. Remember we win with class and lose with class. We are better than stooping to the level of our competition. 10. Dugout Etiquette Coming in from the Field - 1B & CF immediately grab a ball and put in your glove. - Catchers put all your stuff together. Take off chest protector, especially when it’s hot, to cool off. - Fielders put all your stuff together so it doesn’t get lost and easy to find (ie: hat with glove). - Keep your stuff readily available & visible for when 3rd out is made. - Keep a tidy and organized dugout. - Leave your stuff on the bench until the 3rd out is made, then put on your equipment & head on the field Going out to the Field - Pick up base runners and hitter and bring them their stuff when 3rd out is made. This speeds the game up. - Pitcher & Catcher is only exception after the 3rd out is made. - Run out to your position, don’t sprint. - Base coaches will get helmets, etc from base runners and hitter after 3rd out is made.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 4 Off the Field Conduct

Written by the Founder of Red Alert Baseball, Rob Bowen

Many times, players think once they leave the field, it doesn’t matter what they do. That can’t be any further from the truth. Baseball players are athletes and the general public is enamored with the athlete. There is more focus put on athletes and what they do in public, therefore, there is more potential to have your image tarnished along with your family name. Your team is also at risk to be dragged through the mud with you as well. Remember you don’t only represent yourself, you represent your family and your team wherever you go.

I have seen many players been released and or fined from “off the field” conduct because a team does not want to deal with them if they are going to make the team look bad. There is no room for poor conduct on a baseball team. There are lots of players out there with the same amount of talent that you have, so if you slip up, that could be your career. You will only have yourself to blame and no one will be there to help you fix your reputation. A good test to run through your head before doing something is ask yourself, “What would my grandma think if she saw me doing/saying this?”

Kids will be kids and no one will understand that more than me as I was a kid playing all over the country and the world. Traveling around without parents is fun, but you must learn how to act like a young man when you are out in the public eye. Baseball is great at teaching you life’s lessons like becoming a young man. But if you take advantage of your opportunity, you risk the chances of losing your ultimate dream of being a pro player. Think before you act. You can have fun without getting in trouble.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 5 Bunt Defenses

The following bunt defenses are the same plays that are used at the Major League level. Bunt plays are poorly executed because teams often times do not practice them enough. The key to a successful bunt defense is being under control and not rushing. You need to know your limits and just get an out. An out anywhere on the field, even if not the intended base is a good play. A bad bunt play is where you do not make an out and the runners are moving around the bases.

The signs for bunt plays are given by the 3rd baseman. He will relay the play that is called from the manager. The 3rd baseman needs to make sure everyone in the infield knows what play is on because each play is different and infielders can be moving to a different base. The 3rd baseman also has to make sure the pitcher understands the play. If there is a problem with positioning or someone doesn’t understand the sign, get it right before you pitch the ball.

The times the 3rd baseman will give a sign for a bunt play is with a man on 2nd, or 1st and 2nd with 0 outs. Any other time, use the default bunt play which is Play #1. No signs are necessary during those other times because you already know the default play will be used. Exceptions can be made for specific situations during a game.

*Remember – If you bobble the ball or hesitate at all, the play is at 1st base.*

Play #1: Default/Prevent Play. This play will be the default defense and will be used most often. The 3rd baseman needs to read the bunt and decide wether to stay home or charge the ball.

Play #2: Wheel Play. This play is designed to make the out at 3rd base. It is executed just like it sounds. The shortstop will be breaking to 3rd base and be the guy covering 3rd during the play. The key to this play is once the shortstop breaks for 3rd, that is when the pitcher will deliver the pitch to home. This play does not start until the shortstop breaks for 3rd. A great tip for the shortstop is break in and towards 2nd like you are going for a pick before you break for 3rd base. This will cause the runner at 2nd to break back giving you even more chances to make the out at 3rd.

Play #3: Crash Play. This play is designed to get the out at second base. This play is very rarely used throughout the course of a year. You might use this play if you have a very slow runner at 1st and a very fast runner on 2nd with a bad bunter at the plate. The perfect execution would be being able to turn a double play using this defensive play.

Bunt Play with Man on 1st. Play #1 is used. The 3rd baseman, catcher, & pitcher must communicate on who will be going to cover 3rd base during the play.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 6 Bunt Play #1: Prevent Play

Outfielders: Read where the ball is going and back up in that area.

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Read the Bunt X X X

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Washington Rush Team Manual Developed & Designed by Red Alert Baseball 7 Bunt Play #2: Wheel Play

Outfielders: Read where the ball is going and back up in that area.

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Washington Rush Team Manual Developed & Designed by Red Alert Baseball 8 Bunt Play #3: Crash Play

Outfielders: Read where the ball is going and back up in that area.

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Washington Rush Team Manual Developed & Designed by Red Alert Baseball 9 1st & 3rd Defense

The 1st and 3rd defenses are the same plays that are used at the Major League level. The plays are designed to be simple and easy to remember. Most of the time, mistakes are made because of poor fundamental execution. The key is to execute properly and do not try to do more than you can.

The catcher is the player who will give the signs. He will step out in front of home plate and make sure he has everyone’s attention. He will then give the play the manager has called.

Play #1: Throwing Thru. This play is designed to throw out the base runner who is trying to steal. The catcher may take a quick glance just to make sure the runner at third is not breaking as soon as he is gearing up to throw. As the throw continues past the pitchers mound, the middle infielder has the option to cut the ball off and throw it home if the runner attempts to go home. Situations will dictate on whether or not to cut the ball off or to let it go thru and tag the runner stealing. The middle infielder taking the throw is in charge of the decision.

Play #2: No Throw. This play is designed for a situation where you do not want to take a chance at throwing to second and to keep the runner at third. The catcher can make a fake throw in attempt to draw the runner off at third and attempt a pickoff if the runner is too far off the base.

Play #3: Throw to 3rd. This play is designed to go straight to 3rd to pickoff the runner. Often times you might use this play when you have a really aggressive runner on 3rd and he is getting a big secondary. The catcher needs to throw the ball directly at the runner if he is in the base line. Do not attempt to alter your throwing path.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 10 Infield / Outfield Routine

Pre-game Infield / Outfield is one of the most underrated facets of the game today. Especially in the amateur ranks, this is the area where scouts will gather the most data on a player. The player will get plenty of throws and chances during infield/outfield to show what he can do. While you are taking infield you need to focus on making strong ACCURATE throws to the bases. Scouts will grade accuracy along with a strong arm. You can have the strongest arm in the league, but if you can’t throw it to the base accurately, the runner is safe every time.

Infield should be conducted at about 85% effort so you remain under control. By doing it as this level you will be crisp but not out of control. Again focus is making good clean plays with a quality throw. This infield routine is designed to show the scouts all the different throws you could make in a game. Here is the breakdown for infield/outfield.

Outfield Throws: 2 throws to 2nd, 3rd and home for each outfield position. Infield / Outfield starts with the left fielder.

Once the last ball is thrown from the right fielder to home, throw the ball around the horn all the way to 1st baseman. The 1st baseman will throw the ball in to the catcher.

1st Round: Infield in tag play at home 2nd Round: 1 and cover, bunt play for catcher to throw to 1st 3rd Round: 1 and cover, bunt play for catcher to throw to 1st 4th Round: Double play with no cover (unless catcher throws again), bunt play for catcher throw to 2nd double play 5th Round: Double play with no cover (unless catcher throws again), bunt play for catcher throw to 2nd double play 6th Round: Backhand Power Leg to 1st. 1st baseman will throw to 3rd base. 7th Round: Body Control. Run off field after throw. 3rd baseman stay for 1st baseman throw to 3rd.

** When the catcher throws to bases, the ball will go around the horn to 3rd base and then back to catcher. The only exception is when the throw is to 1st base. It will come straight back to catcher.**

**For time constraints, the 5th round can be taken out of the routine if the catchers are only throwing once, or only one of the catchers are going to throw twice.**

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 11 Batting Practice Plan

Team Batting Practice can be a time that can either work for you or against you depending on how you set it up. A typical Major League BP will take approximately 45 minutes. Each hitter will get well over 30 swings. Batting practice should focus on all facets of a situation that might occur in the game. However, it should not focus entirely on situations. A hitter needs to focus on finding his swing path and staying through the baseball, driving balls to each field. If a hitter needs to work on a specific task, he can use one of the free swing rounds to do that. After you are finished with your first round, run to 1st and get some reads off the bat for base running. Then get some reads from 2nd & 3rd. While you are getting your reads vary the situation in your head to work on breaks and reads. Here is a typical BP Schedule:

Round 1: 2 Bunts, 7 Opposite field / Up the Middle The 2 bunts should be bunted softly in fair territory. For advanced bunting skills, one on each side of the field. Hitter should drive the ball up the middle to the other way. The main focus is just staying on the ball and not pulling off or hooking the baseball.

Round 2: 2 Hit & Run, 2 get em Over, 2 Get em In, 4 swings. The Hit & Run should focus on getting the ball on the ground. Advanced skills should keep it going from up the middle. Get em Over should focus on hitting the ball on the ground up the middle or to the right side of the field. You can also drive the ball in the outfield to deep center or right field. Get em In should focus on driving a ball deep in the outfield or hitting a ball up the middle. The last 4 swings are free swings.

Round 3: 6 Swings

Round 4: 6 Swings

Round 5: 5 Swings

Round 6: 4 Swings

As you can see, only 2 rounds have over 7 swings. Usually the more swings you have in one round will start to wear on you. It is better to take a few quality swings and get out and catch a breather. That is why we set it up with a lot of rounds with a few swings opposed to a lot of swings in one round. Groups are typically 4 to 5 with 15 minutes for each group. So 3 groups of 15 minutes would be 45 minutes. Again this is a base and can be modified from here.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 12 Around The Horn

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In baseball, throwing around the horn is a tradition that happens after an out is made. Of course, this is done when there is nobody on base. The proper way and the Major League way of throwing the ball around the horn is the ball never cuts through the infield, hence the name “around the horn.” The ball will always end up back to the 3rd baseman. The 3rd baseman is the one who throws the ball back to the pitcher. Always.

As you see from the illustration at the top, this is a traditional around the horn after a strikeout, starting with the catcher. The balls goes from 3rd to shortstop to 2nd. Once the 2nd baseman gets it, he throws it to the 3rd baseman. The 3rd baseman then throws it back to the pitcher. As you can see and with other times throwing the ball around the 1st baseman is not involved unless the put out was at 1st in which he starts it.

While you are throwing the ball around the infield, stay in your area of your position. Do not walk all the way to the mound. Stay at your position, especially in between innings after the ball is thrown to 2nd.

When you throw the ball around, you want to be crisp and sharp but not out of control. You want to look good throwing the ball around with accurate throws. Nothing is sloppier than a team that can’t throw the ball around without throwing it away.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 13 Pop-Up Priorities

Communicating when a ball goes up into the air is extremely crucial especially when it is in-between players. Communication, like hitting a baseball, is a learned skill and must be practiced during team workouts. If you never work on it, you will never know if your teammate playing next to you on the field is good at catching pop ups or not. That is a huge piece of information to know if a ball goes up in the air. Remember the more outs over 27 you give a team, the more chances you have of losing the game.

Here is a general breakdown of the pop-up priority from greatest to least:

- Outfield - Infield - Pitcher - Catcher

- Center fielder has most priority in Outfield

- Shortstop has most priority in Infield (2nd baseman over 1st baseman, SS over 3rd baseman)

This is just a general rule and situations could dictate who catches a pop fly. For example, infielder’s ability to catch a pop fly, position of sun on the field, player injuries, etc. Just because you have more priority over another fielder doesn’t mean you have to go chase a ball down when another guy can catch it more easily.

The universal term for calling a pop fly is “I Got It”: This will be the only term used when catching pop flys. You should say it 3 times to make sure the players next to you hear you. Remember you are on a baseball field with thousands of people in the stands, not in a church. SPEAK UP!

When pursuing a pop fly, do not say anything until you are ready to catch the ball. For example, do not yell “I Got It” when you are still in a dead sprint running after the ball. Another fielder might be closer to catching it and when he is about to call it out he hears the man with more priority call him off. Result is usually a ball falling to the ground because of miscommunication. Again this can be worked on during team workouts.

Washington Rush Team Manual 14 Developed & Designed by Red Alert Baseball Pickoffs / Daylight Play

Pickoffs are a great way to get an out without having to throw any pitches. Although lack of practice and not being on the same page of communication can actually cause more harm during a pickoff play. Pickoff plays should be worked on while conducting your PFP’s.

Lets go over the communication for pickoffs so the pitcher is always on cue with the infielders. During the game, while the middle infielder is holding the runner on second, a fielder might jockey or jab step towards second base, getting the coach to yell “back” to the runner. This is all fine but there is one key thing NOT to do while you are jockeying with the runner. Do not ever show your open glove or hand. The universal sign for wanting the ball for a pickoff is an open hand or open glove. That should be the only time you show an open glove or hand is when you are wanting the ball for a pickoff.

The pickoff move at 2nd base where the infielder coming in and showing his glove hand or open glove for a pickoff is often referred to as the daylight play. If there was a pickoff play put on at 3rd, the same would apply with showing the open glove or hand.

Lets go over some general guidelines to follow for holding runners on and pickoffs.

- As a pitcher make sure the fielders are not in no man’s land when you throw the ball to the plate. Make sure they are back near their position before you pitch to home. There is nothing worse than a ground ball going through the infield because you were out of position.

- Do not try to hold runners on at 2nd while you have a significant lead or are trailing by a significant margin. Same goes for man on 2nd with 2 outs. Unless the runner is getting a much bigger lead than normal focus on the hitter.

- General rule is the pull side fielder will stay at home and other fielder will hold runner on. Situations can make this change: This is a general rule to follow.

- Do not hold runner on at 3rd base. If he is too far down the line and a pickoff is necessary then put a pickoff on.

- Do not force a pickoff play if the pitcher is not ready or does not have a good grip on the ball. If the pitcher is uncomfortable during the play, simply step off. Your message was delivered that you are watching the runner.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 15 Rundowns

Rundowns are one of the easiest ways to get a base runner out and also one of the easiest ways to have a base runner advance to the next base if the team doesn’t properly execute. The golden rule in a rundown is DO NOT let the runner dictate the rundown. You need to press the runner and make him commit to a base. You do that by running hard at the runner. A solid rundown is executed with 2 throws or less. A few key points to remember for rundowns:

- Pitchers: Give the ball up to the fielder in front of the base runner. In other words if a runner is between 1st and 2nd, give it up to the fielder at 2nd so he can run him back to the previous base.

- If a runner is in the middle of the base path, run at him at an angle that makes him run towards the previous base. Receiving fielder should gain ground and close the gap when accepting the baseball.

- Stay on the same side of the base line during the rundown. Don’t throw across the runner’s path. Preferably stay on the inner half of the infield. Follow your throws to avoid confusion and collisions.

- Do not fake throw during the run down. This only causes confusion between the fielders. Receiving fielder should flash his hand and glove when asking for the ball. Communication is important during the rundown.

- Run with the ball out of your glove and in your hand. You should run with your arm at almost a 90 degree angle up so the other fielder can see the ball.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 16 Cut Offs / Double Cuts

A great defensive team is able to communicate well with each other and get the baseball back into the infield to make a play at a base. The proper way to do that is understanding how to cut the ball off and use the double cut to bring the ball back to the infield. There are 2 different types of cuts used on the baseball field.

The first is just a normal cut off that is hit straight or in front of the outfielder. You will see this on most occasions when a single is hit. A single fielder will go out and cut the ball off.

The second is a double cut. A double cut is used when the ball is hit in the gaps or when you see the outfielders turn their backs and start running for the baseball. This type of cut off is used because of the greater distance of throw to be made. Often times these are for sure doubles or triples. In cases of a double cut, it is just like it sounds. Two fielders (2nd & SS) will be used to go out and will be roughly 10 yards apart. If the ball is a tough hop or is over the head of the first cut off man, the second man will cut the ball and throw the ball in. The trail guy in the cut off can be relaying what is going in with the runner to the primary cut off man to prepare him for a possible throw to a base.

Here are a few general guidelines for cut offs:

The cut off man is responsible for lining himself up, not the fielder where the ball is going to. You do not have to be on an exact straight line, a step or two off is not going to matter. You should be getting in line as you are running out to be the cut off.

As the cut off man, if you have to start taking multiple steps off line to catch the ball, cut it and look around the field for another possible play. Do not rely on the other fielder to tell you to cut it or relay. You should have the awareness if you are taking multiple steps off line that it is going to be really off line by the time the ball gets to the base.

Use your head as the cut off man. If the ball is farther out, go farther out. If the outfielder is coming closer to the infield, you should start moving back into the infield.

Communication for cut offs: Say nothing means let the ball go through. “Cut” means cut and hold the ball. “1”, “2”, “3”, “4” means cut and throw it to whatever base is called. “Relay” means what is says. Although if you have to relay the throw chances are the runner is going to be safe.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 17 Double Cut Example

Nobody on and ball hit in the RF gap. Set up for potential play at 3rd.

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Washington Rush Team Manual Developed & Designed by Red Alert Baseball 18 Double Cut Example

Man on 1st & ball hit in LF Gap. Set up for potential play at home.

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Washington Rush Team Manual Developed & Designed by Red Alert Baseball 19 Evolution of an At-Bat

This chart represents what it is like to go through an entire at bat count by count. The averages are from a full Major League Baseball Season (2009 Season). As you look through the chart you will notice, wether you are a hitter or pitcher, the valuable information you can use from this and why it is important to control the at-bat.

0-0 .338

1-0 0-1 .340 .317

2-0 1-1 0-2 .368 .332 .156

3-0 2-1 1-2 .395 .339 .171

3-1 2-2 .352 .189

3-2 .233

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 20 Evolution of an At-Bat

What to Take Away From the At-Bat Evolution - As a Hitter -

There is some very valuable information when you dissect the evolution of an at-bat. By using this chart, you will understand as far as hitting goes, you will see it is not in your favor to try and work into a deep count just to see pitches. Working a count is more than taking pitches. Great hitters take pitcher’s pitches and wait until they get their pitch they KNOW they can handle. That is the key in working a count. If you miss YOUR pitch you can handle the pitcher does not have to give in to you and you will be forced to hit their pitch; not a good formula to having a successful at bat. Here are a couple other ideas to think about after reading the chart:

-You can still take a pitcher’s pitch for strike 1 and be all right. Again, taking a pitcher’s strike is not the end of the world for an at-bat. Averages show you are still well above .300 (.317) so trust yourself and have confidence knowing you did your homework and can hit with a strike on you.

-Stay to the left of the chart. As you can see, being on the left of the chart means the pitcher can’t be as fine and has to give in a little more. You are more apt to get a pitch over the meat of the plate. This is where you really need to zone in and once you see your pitch in your zone, get your swing off.

-Find your pitch early in the count and swing the bat. Pitchers want to get ahead early in the count. They don’t like to pitch behind in the count because they don’t have as many options, especially if they can’t throw any off speed for strikes. So be ready early in the count to hit. You are going to see more pitches over the heart of the plate early in the count, than you will later in the count. Don’t take pitches simply to take pitches, you are only hurting yourself and putting an at-bat in jeopardy.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 21 Evolution of an At-Bat

What to Take Away From the At-Bat Evolution - As a Pitcher & Catcher -

There is some very valuable information when you dissect the evolution of an at-bat. By using this chart, you will understand as far as pitching goes, there is no such thing as a wasted pitch. Every single pitch a pitcher throws has to have a purpose and a plan. Here are a couple other ideas to think about after reading the chart:

-Stay to the right of the Chart. As a pitcher, you have a lot more room for error when you work ahead in the count. You can be a little more fine with your pitches because you have the hitter in your hands. Look at the counts when a hitter has 2 strikes (.156, .171, .189, .233). As a pitcher, you want to control the count. To do that you want to find ways to get strikes on the hitter and stay to the right.

-The more a hitter takes pitches, the better your chances become. Again you can see when a hitter starts taking pitches and gets strikes on him, the batting average starts to drop. The hitter has to start to look for more pitches when he has more strikes on him and is deeper in the count. Take advantage of that situation. You are in control and the hitter doesn't know what is coming. That means you have the leg up on him.

-Watch your key counts (1-1) (2-2) that are highlighted in yellow and use best pitch, best location in those counts. In key counts, a pitcher needs to be in the best possible situation to have success. This is done by throwing his best pitch and best location. You want to get back to the right of the chart. In the 1-1 count there is a 168 point difference between a strike and a ball (2-1 .339, 1-2 .171). In the 2-2 count there is a 44 point swing when you throw a ball to the hitter (.189 to .233). That gives a hitter such a big boost of confidence to get back to 3-2. Why throw one of your worst pitches in such a crucial situation? You are not setting yourself up to have success by doing that. In the 2-2 count, after a foul ball or two, it is ok to go to your second best pitch but that should be as far down your order you should go. Don’t lose a battle with your worst stuff. Make the hitter beat you with your best stuff.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 22 The Mental Side of Hitting

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 23 Preface

After I retired and started thinking about different ways I could impact younger generations of baseball players, one thing became clear; there is too much emphasis on physical fundamentals of hitting and not nearly enough emphasis on becoming a great hitter. See becoming a great hitter is not having a great swing, it is having a great approach and being smart at the plate. Now I don’t know why most instructors, and coaches don’t teach more about how to become a great hitter, but I have my opinions. The mental side of hitting is not sexy to work on. You don’t sit in a cage for hours, sweating and watching balls hit the back of a cage. But having a strong knowledge base on what the pitcher is going to do to you will help you hit the baseball a lot more than having a pretty looking swing.

Having an approach as you hit is one of the hardest things to develop as a baseball player. It takes years of experience to really have a handle on your swing and knowing what you can do and can’t do. So the earlier you can start developing your approach the better off you will be, especially if your dreams include playing pro ball and trying to get to the big leagues. Knowledge is king in this game, and you will see the higher you go it becomes more of a mental game. Everyone starts to level out and have around the same type of talent level. Sure, there are a handful of guys that have unbelievable talent but for the most part everyone is around equal. So the guys who gain the edge are the ones who put in their homework on studying patterns and tendencies of pitchers and understanding upcoming situations during the game. The game really benefits the player who is the smarter player. Hitting is simple, it is just not easy!

Now it sounds funny but the more information you have, the more simple hitting will be. Let me explain why it is more simpler instead of more complicated like many of you may say. Not knowing a lot about a pitcher or just plain not thinking at all will put you in a disadvantage. If you don’t know what you can’t hit and don’t understand situations or pitcher’s habits, you will start to swing at just about any strike, or pitch for that matter, a pitcher will throw. Conversely, you put in your homework, study the pitcher, find a pattern, know the situation at hand and you focus on a certain area of the zone, hitting becomes really simple. You cancel out pitches and focus one one pitch. Virtually it starts to feel like you are hitting in a 3-0 count all the time. You always know what is coming on 3-0. That is what becoming a smarter hitter can do for you. When pitchers are throwing in the upper 90’s with ungodly breaking balls and change ups, it is nearly impossible to look for all those pitches at once. It is just so hard to make adjustments with 10 to 15 mph differences and then on top of it, the ball is moving everywhere. So to make it simple, put in your work and study the mental side of the game or else hitting will be very complicated not knowing what will be thrown to you.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 24 Preface

As you start to read through this hitting manual, it was my goal to give you the tools to help formulate a solid start to a plan and approach. From understanding what pitcher’s styles are to learning what pitches do when the ball is thrown to having a sound routine before you come to the plate. I also did not want to make a manual so long you would not want to read it. No fluff in this manual, just the meat and potatoes.

You will also find a notes section in the back of this manual. I wanted to create a section to keep mental reminders in the same spot as all the information for developing your plan and approach. Having your own hitting notebook to record your at-bats and QAB’s is the best way to learn as a hitter so really pay attention to the chapter on note taking. I was a big note taker as a player and truly believe that is key to becoming a better hitter and player.

You won’t find any physical hitting drills in this manual but you will find some great mental hitting drills which will impact your physical swing. Your approach definitely affects your mechanics for better and worse. It is up to you to decide which way that will fall. Poor approach leads to bad mechanics and good approach leads to good mechanics.

I say this in the manual a few times, this is not the tell all way on how to to hit. This is geared to give you as much information as possible to help you become a smarter hitter. All of this information is either from what I used during my career, my teammates I played with, or from coaches I was with during my career. So you are getting information that is tried and true and been used at the most elite level in baseball, the Major Leagues.

I have to give thanks to all my coaches and teammates throughout my entire 10 year professional career. In professional baseball, information is just passed down from one guy to the next. We just keep the wheel spinning, we don’t try to reinvent it. I had the privilege to be around some of the best players in the world and learn valuable knowledge from them. I also have to say thank you to Kevin Wilson, who owns Kevin Wilson Baseball (KWBaseball.com). If you live in the Philadelphia area, I strongly suggest you visit him if you are looking for hitting lessons and want to learn more about becoming a great hitter. I met Kevin after I retired and to say I am impressed with his abilities to teach hitting would be an understatement.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 25 Becoming a Complete Hitter

Hitting a baseball is one of the hardest things to do in all of sports. It is one thing to be able to hit a baseball, it is a whole other thing to actually become a great hitter. Becoming a great hitter is more than having a good mechanical swing. Mechanics are only a very small piece to the puzzle. If you are focusing on physical mechanics of a swing while you are trying to hit a baseball, you are already going to fail. Your mind needs to worry about trying to put the round bat on the round ball squarely.

The mental approach of hitting is the most crucial part and biggest piece of the puzzle to becoming a great hitter. Without your mind in a good hitting position, your perfect mechanics won’t consistently hit a baseball. You can take the same approach you would as a 3-0 count (fastball) and apply it to virtually every pitch of an at-bat. That is what good Major League hitters do.

First and foremost, to do that you need to understand your swing and what your strengths and weaknesses are as a hitter. You should know what pitches and areas you like to hit best and where you have the most success. You also need to know what pitches and areas are your greatest weakness. By knowing this, you now have a base to work from. If you know you can’t hit a good curveball then you can can cancel that out of what to look for until you get down to 2 strikes. If you are a great fastball hitter, then you need to look for your fastball and once you see it, let it fly and try to hit the ball hard. If you take the best pitches you know you can hit, you are only digging yourself in a deeper hole. Remember the evolution of the at- bat and the deeper the count goes, the lower the chances of getting a hit. There is a reason for that. You need to start LOOKING for pitches or areas of the strike zone that you can hit well and stick to that area until you get to 2 strikes. If you go up trying to hit pitches all over the strike zone, you are not going to have consistent success. So knowing your strengths and weaknesses is the first step in using your mind to hit the baseball.

Now you have gotten the hard part out of the way it is time to start focusing on what the pitcher is throwing or trying to do to you. This is the biggest area where you can gain the most success. Pitchers always pitch in patterns and sequences. As a hitter you must know what a pitcher throws (4 seam, 2 seam, curve, slider, change up, etc), when he likes to throw it, what his out pitch is, how he pitches with a man in scoring position, etc. There is so much data available to you when you just watch what the pitcher is doing. If he throws a curveball 1st pitch every time a runner gets on 3rd, then you now have the advantage and can look for a curve ball and nothing else. By identifying how a pitcher likes to pitch you can start to look for certain pitches instead of trying to look for every pitch the pitcher throws. I will tell you right now, no Major League hitter goes to the plate looking for every single pitch to swing at until they get to 2 strikes.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 26 Becoming a Complete Hitter

Mentally preparing for your at-bat is key and needs to be done before you get to the on-deck circle. It has to start no later than when you are in the hole. Start thinking about the situations you might be in. Start thinking about how he pitched you earlier in the game, or if you haven’t faced him, how he has been pitching someone comparable to you. This is how you develop a solid hitting approach for your at-bat. Start visualizing in your head seeing that pitch coming in and putting a great swing on it. The more positive thoughts that are in your head, the better your chances. Confidence is key to hitting. Without that, you will always know what a slump feels like.

As you enter the on-deck circle you should have an idea of what is going to happen at the plate. Start getting loose and try to get a few pitches timed. Use the on deck circle to your advantage. So many guys just stand up there and don’t get any timing or try to see the ball out of the pitcher’s hand. This is the only spot you can stand so close to the pitcher without actually being at the plate. You know what pitches you are looking for so keep thinking about seeing those in your head. Nothing but positive thoughts and success in your mind.

Once you are up to the plate, it is time to focus on finding your pitch and putting a good swing on it. Just worry about hitting the ball hard and not about your mechanics of your swing. Your mind is an amazing tool if you let it work the right way. It will not work if you are thinking about things other than actually trying to make contact with the ball. Hitting, just like baseball in general, is simple but not easy. The more simple you make it, the better your chances of success.

Plate discipline is often the hardest thing to learn for young hitters. So many people try to just make hitters take a pitch or strike and say they are learning plate discipline. That cannot be any further from the truth. You are actually learning how to fail (remember the count evolution). Plate discipline is all about your mental approach and sticking to it. The reason why so many hitters can’t get any plate discipline is because of the lack of their mental approach to hitting. Basically they don’t have any plans or an approach and just try to swing at any pitch coming around the plate they THINK they can hit. There is a big difference between THINK and KNOW. Hitters that understand their swing KNOW what they can and can’t hit. You can work on seeing pitches by standing in while your pitcher is throwing bullpens. This is great because you can see all different pitches and work on timing also. Another great drill is calling out pitches during batting practice (4 seam, 2 seam, curveball, etc). Work on finding the rotation of the baseball and focusing on the ball coming in. Both of those drills will make you better at understanding what a baseball does and how it moves. If you know how a baseball will move, you will know whether to swing at it or not. Having confidence, understanding your swing, and having a plan and sticking to it is the key to plate discipline.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 27 Understanding Pitches

Today’s pitcher has a very big arsenal of pitches to choose from. There are variations of primary pitches that can get confusing if you have never seen or heard about a certain pitch. This is a general breakdown of the more popular pitches that are the used throughout baseball.

Fastball

4 seam: Ball will stay straight. You will see some pitcher’s 4 seam rise when they throw in the upper 90’s.

2 Seam: This is the pitch pitchers use to get movement and induce ground balls. It is also often referred to as a “sinker.” This pitch has a sinking action and can also tail in towards a right handed hitter. Pitchers will also throw a 2 seamer inside on a lefty that is referred to as an “indoor 2 seam.” It starts in off the plate and works its way back to the corner. Some pitchers can throw this pitch on the outside corner to a right hander where they get it to come back to the outside corner.

Cutter: This pitch stays on the same plane and moves in to a lefty. This is a variation that is used to get in on a left hander and induce a jam shot. Pitchers will also try to backdoor this to a left hander. It will start off the plate and catch the outside corner. Pitchers will try to throw it to right handers as well, as it resembles a slider but just doesn’t change planes. It is a great pitch for pitchers because it is thrown with just about the same velocity as a normal fastball.

Change Up

A change up is used to get a hitter out front. You will see them used in a lot of fastball counts. A good change up will come out with the same arm action and arm speed as a fastball. When thrown well, it will fade going down and can also have a slight inward movement towards a right hander.

Curve Ball

A curve ball has more of a “12 to 6” action on the ball. A lot of pitchers now throw more of a “slurve” where it is the mix of both a slider and curve. When pitchers throw a curve, the ball will actually rise up out of the hand before it starts moving down in the zone. Some pitchers, very few, can throw one where it doesn’t move up out of his hand.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 28 Understanding Pitches

Slider

A slider is a pitch where it changes planes. When you hear of a pitcher who has a great slider, you’ll hear he has good “tilt.” The tilt is the angle coming down and in to a lefty. You will see a dot on the ball when the pitcher throws a good slider. The sharper the pitch, the better the dot on the baseball. Out of the pitcher’s hand, a true slider will come in straight then start to dive down and in to a left hander or away and down to a right hander. Pitcher’s will also try to backdoor the slider to a left hander or indoor the slider to a right hander.

Split Finger Fastball

This is a pitch that is rarely seen but is one of the tougher pitches to hit. This pitch comes out like a fastball but has a tumbling action that dives down once the hitter is starting to swing. Some pitchers can actually start getting a knuckleball effect on the ball. Because of the inability for pitchers to throw it for strikes, it is used more in strikeout situations.

Knuckleball

A knuckleball is a pitch that has very little, if no rotation at all. Depending on the environment, the ball floats around and it is hard to be able to tell what the ball will do. A general guideline to hitting a knuckleball is if the ball is high let it fly, at the mid-thigh or below, let it go.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 29 Understanding a Pitcher’s Style

Understanding how a pitcher pitches is important and can be traced to the type of style that they pitch with. In this chapter, you will find a breakdown on each style and a generalized approach to attack each style of pitcher. Most pitchers, if not all, will fall into one of these categories.

*REMEMBER, this is to be used as a general guide to help create a better approach, not the tell all way on how to hit each style of pitcher.*

Power Pitcher

A power pitcher is pretty much what it sounds like. They are going to come at you with a lot of velocity and hard breaking balls. Very rarely will you see a power guy have a really soft off speed pitch. If that is the case, that is a special guy. They are the type that when in doubt they will challenge you.

The Approach: Power guys typically throw a lot more pitches than other styles of pitchers because of their stuff. They get a lot more swing and misses because of the hard breaking balls and velo. Naturally you want to try to get his pitch count up so you don’t see him in the game very long. With guys who throw really hard and have a decent breaking ball, it is too hard to look for both types of pitches. So to have some success off a power guy, look for one or the other until you have to battle with 2 strikes.

Finesse / Average Pitcher

This is the type of pitcher that can give a lot of hitters problems because they are referred to as backwards pitchers. These guys are very good at throwing off speed in fastball counts. They thrive when a hitter tries to do too much. They will also nibble more on the corners of the plate because they typically have better control. They need to have better control because they don’t have the velo to get away with mistakes.

The Approach: Finesse guys want you to swing at their pitches and take you out of your approach. So you need to be very patient and wait for a pitch that is left over the plate to handle. You have better chances to adjust from fastball to off speed because the velo is not going to be as high. The key is still keeping the hands back because all they want is for you to be out front. Be selective and wait for your pitch.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 30 Understanding a Pitcher’s Style

Sinker-Ball / Side-Arm / Submarine Pitcher

This type of pitcher relies on a lot of movement on the fastball to induce ground balls. They typically have a lower pitch count because hitters make a lot of contact in play with them. The other pitch they throw a lot is the slider. You will hear the term “Sinker / Slider” guy a lot when you see these types of pitchers. Some of these guys will throw a change up to opposite side hitters but they rely heavily on the fastball / slider combo.

The Approach: Again, you need to be very patient and wait for a ball up in the zone. When you go for the ball moving down, it is hard to get the ball in the air. A good general rule is make the ball get up over mid- thigh. Anything lower than that and it will most likely become a ball or you will beat it in the ground.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 31 Quality At-Bat

One of the biggest areas of concern for every player is the all mighty batting average. It is the universal gauge for determining if a player is a good hitter. Yes, if you hit .200 you won’t be seeing the field on an every day basis, but it is all about your mind and attitude on how you go about your at-bats is what’s going to lead to hits. The other big key to hitting is confidence. Of course when you are getting a bunch of hits, your confidence can’t be any higher. But what if you are not getting any hits? How are you going to find ways to build confidence if you don’t get a hit during an at-bat? The answer to that is thinking about having a quality at-bat.

A quality at-bat, often times referred to as QAB, is an at-bat that has a positive and productive impact towards your team’s goal of winning the game. After all, this is a team game not an individual game. What this does is makes a player focus on the approach to the at-bat to help a team win. A player can’t control what happens as soon as the ball comes off the bat. However you can control your approach and what you are thinking to try to help your team win. And the approach is what makes a difference to putting together hits. Hard hits are going to get caught and jam shots when you get beat will fall in. In the course of a year they all average out but those who consistently put together quality at-bats, tend to have a better batting average. So as you can see it is all about finding a way to keep good confidence in yourself and thinking about helping your team win.

In a typical baseball game, you will get up to 4 at-bats. It is no secret, at-bats late in the game have a bigger impact for your team. Everything becomes more magnified and each pitch is more carefully thought out. There is not a lot of time left to try to win the game. If you have not gotten a hit yet, your confidence level is nose diving and you are starting to press. When a player loses confidence and presses, it usually results in a poor approach which in turn leads to poor mechanics. Not a good recipe for getting a hit. That is the curse of thinking about only trying to get hits and worrying about the batting average.

By thinking about putting together a quality at-bat, the approach will become a lot more solid and this will give you better chances for helping your team win and having personal success. Over the course of a season a better at-bat will give you better chances for success. Baseball is such a taxing game on your psyche because it is based on failure. Finding a way to keep confidence in yourself, even when statistically you are not doing well, is what great hitters do and why they have success. And the solution for those great hitters is thinking about putting together a quality at-bat to help their team win.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 32 Quality At-Bat

Grading a QAB

Having a successful at bat is more than being able to get a hit. It is doing something productive for the team. Below is what we are accepting as a Quality At Bat here at Red Alert Baseball. Become familiar with these and use this on how to grade your quality at-bats during your season.

- Any hard hit ball. This counts hard hit ground balls or pop-flys where the outfielder has to run and track down the ball. - Any hit. This includes jam shots. - Move a guy over with less than 2 outs. This includes the squeeze a hit and run. - Any RBI. - Successful sacrifice bunt. - A Walk. - A HBP, Catcher’s interference - An at-bat of 8 pitches or more regardless of outcome.

Your target goal for QAB’s should be 66% (2 out of 3) with 40% of those making hard contact. Great hitters measure their success off of what that can do to help their team win. Shoot for consistent quality at-bats and your batting average will take care of itself.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 33 A.V.E.

Most younger hitters think hitting is all about having a sound mechanical swing. Yes, a hitter has to have pretty good mechanics but that only deals with about 10% of your total ability to hit a baseball. A poor approach will lead to poor mechanics. If you are looking for a fastball then reach out and hook a curve ball, your approach is what lead to the broken down mechanics of the swing. So as you can see, the other 90% of hitting deals with the approach. You can not have a solid mechanical swing without your mind being in a good hitting position. The mind is the part of the body that is going to determine how successful you will be at the plate. Three components that put the mind in a great hitting position and create a successful hitter are: Analyze - Visualize - Execute or A.V.E. Here is how A.V.E. is used in hitting and developing your approach.

Analyze

This is the where you start developing your plan at the plate. Start thinking about the situation you are going to be in, the pitcher who is pitching, etc. Basically, this is the step where you do your homework on the pitcher and situation. You want an idea on what you want to do with the baseball BEFORE you get to the plate. The game moves to fast at upper levels if you wait until you are already in the box. Now once you develop your plan, you need to stick to it and trust it. Giving up on your plan after analyzing the situation just puts you back into not having your mind in a good hitting position. This step needs to be started no later than when you are in the hole. Great hitters will start this step even earlier than that.

Visualize

The ability of seeing yourself having success before it actually happens builds your confidence level up. Thinking nothing but positive thoughts and helping your team win. Seeing yourself putting on a good swing and driving the baseball. Your mind is such a powerful tool when it is used correctly. This needs to be started when you are in the hole and coming into the on-deck circle.

Execute

Once you put in your work analyzing the situation, solidifying your plan, and visualizing your success before it happens, execution of the swing will become more simple. Your mind is now in that great hitting position to let your swing succeed. By using A.V.E., a solid swing will occur more consistently because of a solid approach.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 34 Working a Count: Passive vs Patient

Being able to work a count is a trait of a great hitter. However, there are good ways and bad ways to work a count that can either give you the advantage or put you behind the 8 ball. Lets take a look at the proper way to go about working a count and getting yourself in a great position to succeed at the plate.

Working the count is conducted by being one of 2 hitters: Passive or Patient. These are 2 completely different schools of thought while you are at the plate. Lets go deeper into each and find out which one is the best route to take.

The definition of passive as worded from the dictionary is accepting or allowing what happens or what others do, without active response or resistance.

The definition of patient as defined in the dictionary is the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.

Being passive means being inactive, and being inactive means that you’ve given up control. Being patient means waiting with calmness, which can be inactive, but it doesn’t have to be. Control hasn’t been ceded; patience allows for productive activity while waiting.

To really illustrate a better understanding of the two, there was a great comparison from the internet on a patient farmer versus a passive farmer.

Being Passive

The passive farmer would plant his seed and then do nothing. If it rains enough and if the ground has enough nutrients, then he will have a successful crop, and his passivity will have paid off. If it doesn’t rain enough or the ground doesn’t have the right nutrients, then he will have a poor crop.

Either way, it’s not up to him.

Being Patient

The patient farmer would plant his seeds and then wait with calmness. He will, however, remain active. He will monitor rainfall and the nutrients in the ground, and if needed, he will irrigate and fertilize.

There is, of course, a limit to how much a farmer can do to assist his crops, but the patient farmer’s chances of success are greater than those of the passive farmer. He has more control.

If you are passive, then you must deal what is dealt to you. If you’re patient, then you will have some control over the outcome.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 35 Working a Count: Passive vs Patient

Now lets reel it in and apply it to hitting. If you are passively working a count, you have given up control and letting the pitcher dictate how the outcome is going to play out. You give up your pitches you know you can hit in order to work the count. This can be very harmful, especially at the higher levels you go, because a pitcher has superb control and will usually only give you 1 good pitch to hit in an at-bat. If you are patiently working the count, you are taking the balls you can’t hit but when you see the balls you know you can hit, you still remain active and swing at those pitches. As a hitter, we have very little control because we can’t read a pitcher’s mind so we do not want to relinquish the little control we do have! Being patient lets us keep that little control we do have, and that is the ability to swing the bat at our pitch we know we can hit.

In conclusion, don’t be the farmer who just gives up control and hopes everything will work out. Be the farmer who remains active and vigilant and makes sure he will have a successful crop!

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 36 Power of a Notebook & Pen

With the technology available to players today, it is a lot easier to watch some of your old at-bats. However, there is still an old school approach that will undoubtedly help you become a better hitter simply by writing down every pitch from an at-bat in a notebook. Many Major League hitters keep a journal, or notebook, to keep track of all their at-bats. There are several reasons why this old school method still has the greatest impact on becoming a complete hitter.

One of the bigger reasons why a notebook is great is it will show you what pitches you are swinging at and which ones you are taking. Many young players will go work on their swing after a game because they felt their mechanics failed them at the plate. But if they would have written down and looked over the at-bat, they will have noticed the pitch they swung at was out of the zone. And more importantly, they will have seen they took a fastball they know they can hit for damage early in the count. So all that work in the cage could have been spent more wisely simply by looking at what they did during the at-bat.

Another great reason for a notebook is you can watch what pitchers are trying to do to you during a game. Finding patterns and sequences is the key to successful hitting at the higher levels. If you are able to identify what a pitcher is doing to you from tracking pitches, you now have a leg up on the pitcher and can focus more on a certain pitch to hit.

Young hitters NEED to be able to remember what they did during their recent at-bats. The greatest way to retain information is writing it down (Let us not forget how we study for school, by taking notes). Once you get to higher levels, it all becomes a mental game. A pitcher’s job is to find ways to get you off balance and exploit your weaknesses. Once they do that, it becomes the hitter’s job to make the adjustment. Now if you don’t know what pitches were thrown to you, it will take you much longer to identify the pattern or sequences of the pitcher. Every at-bat counts so take advantage of every possible way to find an edge to defeat the pitcher.

Lastly, you don’t have to spend an arm and a leg just to track your at-bats. It is no secret the better the technology, the greater the price to use it. Computers cost a lot of money and are fragile. So for less than $10, you can make the greatest investment in your career.

Look, technology has made some great strides and certainly has its place in baseball. But you can’t keep a computer in your bat bag and in the dugout. And just when you want to watch your old at-bats, the computer crashes and you lose your info. Make the small investment in a pen and notebook and watch your mental side become a lot better simply by taking notes.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 37 Power of a Notebook & Pen

Keeping a journal is easy and this is how you go about it. First, write down the date and pitcher you are facing, including if he is a RHP or LHP. Next write “1” for the the first pitch. Write down the pitch, location and what you did with the pitch, ie: 2 seam FB low (Ball) 1-0. Then put a “2” and so forth for every pitch of the at-bat. Here is a page from Rob Bowen’s journal when he was with the San Diego Padres in 2006.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 38 Process Goals

“WORK FOR CONSISTENCY, NOT PERFECTION”

“When working on your swing, do not strive to find a perfect swing. Strive to find a consistent swing, because in baseball, consistency is perfection.”

-Rob Bowen

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 39 Process Goals

Proper Mindset for Hitters

- One week, one game, one AB at a time

- One pitch at a time

- 2 strike approach

- All counts are the same process. Pitcher throws, you hit (only the situation changes. Count is no different than 0-0 count as far as the APPROACH goes)

- Maintaining composure when behind in the count

- How to “Stay back” when you see “Your Pitch” (patience, when your eyes get big)

- No wasted AB’s

- We will not think about your average

- Be CALM in the middle of the storm

- “Looking” versus “Seeing” (looking “in the vicinity” at a specific point)

- Pitch recognition (What does each pitch look like?)

- Early AB’s with RISP

- Fouling off pitches to extend the count

- Body language

- Where does the tension hit you?

- How do you “Slow the game down?” (Playing “on your clock”)

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 40 Hitters Pre-Game Checklist

Are we Home or Away? Is he a RHP? Is he a LHP? Does he throw a sinker or a 4-seam fastball? Does he throw a curveball? Does he throw a slider? Does he throw a straight or circle change-up? Does he throw a split? Does he throw a cutter? Does he have an out pitch? What is his make-up? Does he use a slide step? Is it a day or night game? How does he field his position? Is he on a pitch count? Has anyone faced him before? Is this a travel day? Does he have a trick pitch? What percentage is a 1st pitch FB? Does he throw 1st pitch for strikes? Does he pitch backwards? Is he injured today? What is his K/BB ratio? Does he throw over the top? Does he throw from a ¼ arm slot? Is he a submariner? What is the best pitch of the closer? What is the condition of the opposing bullpen? What is my plan while at bat?

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 41 Mental Hitting Drills

You have to work your mind as much as you work your body. The higher you go in baseball, the more it becomes a mind game between the pitcher and hitter. A pitcher will always have control over a hitter as much as we don’t want that to happen; think of a puppet on strings and the hitter is the puppet. But it is the hitter’s job to find ways to cut those strings off the puppet so you can try to take control of the at-bat. The way to cut those strings is finding out what the pitcher wants to do to you. Below are four great drills to really improve your mental skills when it comes to hitting.

Drill 1:

Before you head to the plate, tell your coach what pitch you are going to hit. Be specific; for example, fastball middle to middle-in. This is a great drill that really gets you to focus on hunting for your pitch and swinging the bat once you see it. It’ll show your coach that you have thought about developing your plan at the plate. Also, it’ll help your coach to identify any issues with the at-bat if you did not have success because he knows what you were thinking. Remember, a failed or poor approach will lead to poor mechanics.

Drill 2:

Once the at-bat is over, go back and recite every pitch and location to the coach. This will force you to pay attention to the pitches that are being thrown. By paying attention more, you’ll retain valuable pitch info for the next at-bat.

Drill 3:

This is a drill designed to help you identify pitches as they are being thrown. During BP, call out the pitch that is being thrown. Have your coach or BP pitcher mix in 2 seam and 4 seam fastballs so you can see the difference between the rotation.

Drill 4:

This is a drill that is great for early in the year when you haven’t had many at bats, for bench players, or just to touch up your timing and see pitches. Stand in when a pitcher is throwing his bullpen. This is as close as you can get to seeing live pitches. You will also know what is coming so you can study arm slots and arm actions of a pitcher. This is by far one of the best ways to learn to see flaws in a pitchers delivery.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 42 Base Running

Base running is some of the most under taught and under appreciated areas in baseball today. However, it has one of the greatest impacts on the game. An emphasis needs to be placed on base running and should be included in at least every other practice if not more. Base running is done during every single game that is played so that is why it is imperative to understand when you can take chances and when you should not take chances. The only way you are going to get better at reading line drives and seeing balls off the bat outside of a game is during batting practice. So take advantage of all those batted balls and incorporate reads off the bat during Batting Practice sessions. Lets go deeper into understanding base running techniques by going around the bases one at a time, starting at home.

Once you make contact, you become a base runner. Therefore, after contact, look out to see where the ball is (Approximately 3 steps after your swing) to decide if you need to keep running through the bag or round the bag. If you are running through the bag here are the a few steps to keep in mind:

- Run directly through the base and step in the front middle of the bag. - Do not “lunge” or jump to the bag. You will hurt yourself more than help yourself. - Once you hit the bag look to your right to see if there was an errant throw. - Breakdown on the baseline, do not run off into foul ground. - Only slide into 1st if you are about to be tagged out.

If you are making a turn at first here are a few key steps to keep in mind:

- Run and hit the front left corner of the bag. - Key to making a good sharp turn is drive your left shoulder down and in towards the base as you are rounding the bag. This will help you turn and drive off the bag when running. - Round the bag as if you are hitting a double. Make the outfielder think you are going to second. - Your distance making your round will dictate on the part of the field where the ball went. ie: Ball to left field you will go out father than a ball hit to right field. - As you are coming back to 1st base keep an eye on the baseball in case of a dropped ball or trying to back pick you. Never take your eye off the baseball!

One great aggressive base running tip is when you have 2 outs and you hit a ball that might be a double. If you think you can make it go for the double. This is a great time to take a risk because if you make it, you are now in scoring position with 2 outs. A base hit will then score you. If you make the out, you still get a hit and no harm was done. I would not suggest this if you are down and the run will not have a significant impact on the game. You need to make sure the situation is right for it. We DO NOT want to make the 1st out at second base. Give the next hitter a chance with a runner at first with 0 outs.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 43 Base Running

Ok now that we are on first base lets talk about the proper sequence of making sure we check everything we need to know before the ball is put back in play. This sequence will also be used at any base, not just first base.

- Find the baseball - Get your signals from the coach - Check the fielders for their positioning (including infielders & outfielders) - Check the scoreboard for outs & count (If no scoreboard check with umpire or base coach) - Take your lead (Make sure you take lead before pitcher comes to the set position

*After a foul ball, immediately look at your 3rd base coach for signs as you are walking back to the base. This will help prevent other team from trying to pick up the signs*

As we are at first base we never want to make the 1st or 3rd out at 3rd base. And here are the reasons why. We don’t make the 1st out at 3rd because we have a few chances to get to 3rd base from second with nobody out. We don’t make the 3rd out at 3rd because we can score from 2nd on a base hit.

As you take your secondary lead from first remember the term “hard out, hard back.” This will help prevent the catcher from back picking you. This approach needs to be used at every base. Also, as you take your lead at 1st base, you can try to peek in at the catcher’s signs to see what pitch may be coming. This is a great tool for base stealers so you can find the time to steal on breaking pitches. Be careful not to try to stare to long in the event a pitcher tries to pickoff. Take a peek and refocus back on the pitcher. Key is not to move your head but move your eyes. Keep your head looking at the pitcher.

Before we move to second base, lets talk about a couple key situations that will help get better jumps. These will be used at any base not just 1st base. The first situation is a 3-2 count and you are running on the pitch.

- Take a conservative lead (Everyone knows you will be running so don’t get picked off) - Once the pitcher goes to the plate take off and run hard

Every single jump and step before the ball is put in play matters. Three steps could make a difference between out and safe at the plate or a base.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 44 Base Running

Now lets talk about when a hitter has 2 strikes and there are 2 outs:

- As soon as the hitter starts to swing, break and start running hard. The reason why we do this is because if he swings and makes contact you get a few extra steps to score or advance. If he swings and misses, the inning is over. Again, we are trying to get a few extra steps to ensure we have a chance at scoring or advancing to the next base safely. If you react after the ball is hit, you are wasting valuable ground.

Ok lets talk about a few ideas and techniques at second base. First we are going to start with 0 outs:

- Main objective with 0 outs is we want to get to 3rd base. Anything else is a bonus. - Take a lead directly in the baseline to optimize a direct path to 3rd - When a ball is hit in the air to the outfield, we want to tag up and try to go to 3rd if we can. - When the ball is hit and the outfielders are running to the ball and not sure if he will catch it, get off the base as far as you can that if he catches it, you can still tag up and run to 3rd. Remember our only goal is to get to 3rd base with 0 out. With 1 out, the objective is different. - We want to advance on any ground ball that we can get to third base. Remember anything hit at you or to your left you can advance to third. The exception would be an absolute screamer hit right at you. The better secondary you get, the more balls you would be able to advance on. We can also advance on any ball that the 3rd baseman has to come running in on, or has to go into the deep hole to his left.

*On a line drive, regardless of what base you are at, you need to either keep advancing to the next base or head back to the preceding base. If you “freeze” you will get doubled off. Get in the habit of making a decision when you see the ball hit on a line. Being indecisive is always a bad option.*

When there is 1 out and you are at second base, the objective will change just a bit. Here are a couple keys to remember.

- The objective is still getting to third but not as much as a priority as with 0 outs. If an out is made you are still in scoring position and can score with 2 outs. - When the ball is hit and outfielders are running to the ball and not known if he will catch it, keep getting off second base as much as you can without getting doubled off the base. It is ok if you can’t tag up and get to third because you are already in scoring position with 2 outs. What we are wanting here is if he does drop it, not only do you get to third but have a chance to score on the ball as well.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 45 Base Running

- With 1 out, we want to take the lead about a step or two off the base line. By doing this, the arc is created for rounding 3rd base. Base stealers can stay in the base line for potential stolen base attempts.

When there are 2 outs and you are at second base, your idea is all about scoring. That needs to be the thought process so every secondary needs to be aggressive. Take your lead again off the base line so you have the arc created to make a good turn around 3rd base.

Now lets discuss base running while you are at 3rd base. Running at 3rd base should be a little easier on the runner because you have the coach to tell you what to do and what to look for. But there are a few keys to make sure you have a solid approach when base running at 3rd.

- As you take your lead make sure you are in foul territory. If you lead off in fair territory and you get hit by a batted ball you are out. Now once the ball is caught by the catcher, come into fair territory when going back to the base. This will help shield the potential back pick from the catcher. - When you take your secondary, make sure your shoulders do not square up all the way to home. It is very difficult to turn all the way back around if the catcher tries to pick you off. - Depending on where the fielders are playing will dictate whether or not you will attempt to score. You should always head back to 3rd when the ball is hit back to the pitcher

When you have a man on 3rd base or man on 2nd and 3rd, with less than 2 outs, the contact play is a great aggressive tool to use to press a run across. Optimal time is with 1 out. The contact play is where the infield is playing in and when a ball is put into play, the base runner is off and running as soon as contact is made. This puts tremendous pressure on the defense to make a perfect play to get the runner out at home. Lets talk about a few keys to executing the contact play.

- The secondary should be as follows: Left, right, shuffle, shuffle. - As you finish your last shuffle, the feet should be on the ground as the ball is going through the hitting zone. - Momentum should be leaning towards home when the ball is going through the zone and you should anticipate seeing the ball on the ground and sprinting hard to home. The key to this is getting the jump off the bat. - With a man on 2nd and 3rd and as the base runner at 3rd, if you are out by a great margin, make sure to stay in a rundown long enough for the trail runner to get to 3rd base.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 46 Base Running

When tagging up at 3rd base, you need to make sure you tag up with your left foot, so you can see the ball as it’s caught. In a situation when the ball is hit down the left field line (And left field foul), you can tag with your right foot so you are open and can see the ball. Also, make sure to drive off the bag as you take off. Use the base as a track runner uses the blocks. Stay low as you drive off the base.

*Even though this isn’t a base running move, make sure the on deck hitter gets behind the plate so he can tell the runner if he needs to slide or stay up. This will happen anytime a runner is trying to score. On deck hitter can’t be lazy, he needs to help the base runner because he might not be able to see the ball coming into home.*

Here are a few more tips and general rules to follow when it comes to base running.

- In a hit and run situation, when a line drive is hit through the infield, keep running. You are going to get doubled off anyway so keep running in the event the ball is dropped. When line drives are hit into the outfield, it will be based on the distance the line drive is hit in relation to where you are on the bases. If you would not be able to get back to the base keep running. If you are able to get back in time then stop and run back to previous base.

- When you are at 1st base, look for situations where you could tag up. A great time to do this and tag up is when you have runners in front of you. Take advantage of the situation if the outfielder air mails it to get the runner in front of you. Another situation is when the ball is hit very deep in the outfield. If you see the outfielder starting to get camped under a ball, run back and tag up and look for an opportunity to advance. Also when balls are hit in foul territory. This is a great time because a fielder may forget about the runner if they catch it in foul territory. ALWAYS be ready to take a base if the fielders drop their head and forget about you.

- A good base runner does not have to be fast. A good base runner has to be smart. Being fast is only a bonus and you are able to take a few more chances with speed. However, knowing situations and having great instincts will take you farther than speed. Knowing that bloop hit will drop in behind the infielders when you are at second with 0 outs is huge to be able to get to 3rd if not score. Developing instincts is all about getting looks off the bat and knowing your fielders. The more you study the game, the more chances of success you will have.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 47 Base Running

- As a base runner, you are your own coach. The only time you should rely on the base coach is when the ball is behind you as you are running. A base runner knows his own speed therefore, should have the instincts to decide to advance on a base or not. As long as the situation makes sense, good aggressive base running mistakes are not bad.

- A great way to always know where the ball is on the field is to have your chest facing the ball. Never turn your back to the baseball. If you turn your back and lose track of the ball, you face the possibility of the hidden ball trick.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 48 The 5 Tools of a Player

Arm Strength

This is a tool that is often overlooked by ball players today and one of the most lacking tools at the major league level. The player with a strong arm will have less teams take a chance by running against him, thus preventing runs from scoring. A team with a weak throwing outfield or catcher will have more opportunities taken against them leading to more throwing errors and more runs given up. When scouts are evaluating a player’s arm strength, it is usually during pre-game infield-outfield practice. A scout will get to see several throws by the outfielders to second, third, and home plate. If a player has a good arm, chances are he will show it here, particularly on throws to home plate. Scouts are looking for four things from outfielders: a strong overhand throw, a straight-line trajectory, good carry, and good life on the turf when the ball finally hits the ground. A strong arm is also necessary for infielders, particularly the shortstop and third baseman. Scouts will pay the most attention to throws made from the outfield grass from deep short. If a player has a strong arm, it will show here. Look for a straight-line trajectory, strong hissing noise, and a sharp smack in the first baseman glove.

Fielding Ability

This is the one tool that has the greatest chance of improvement. While you can not develop great foot speed or a great arm, fielding has the greatest chances of improvement with contest practice. When judging fielding scouts are looking for a number of traits:

· (Quick Feet) the ability to move quickly laterally and forward and back.

· (Range) how much ground does he cover?

· (Soft Hands) the ability to catch the ball smoothly in the center of the glove.

· (Quick Hands) the ability to field bad hops.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 49 The 5 Tools of a Player

Running Speed

Foot speed is the only common denominator of offense and defense. This is one tool that does not go into slump. A fast outfielder may be able to catch up to two more balls a game, saving his ball club an average of one run a game. The same player can steal bases thus putting more pressure on the defense and making the pitchers throw more fastballs. A player’s running speed is usually timed in two ways; 60 yard dash and from home to first. The average major league time is 6.9 for the 60 yard dash, from home to first 4.3 seconds for right handed hitters and 4.2 seconds for left handed hitters. The will clock will start on the crack of the bat and stop when the foot hits first base. A fast runner at the major league level can run home to first in 4.0 seconds or below. The ability to run will force fielders to rush their throws and make more throwing errors. A team without speed will often have to hold their runners at third base resulting in less runs scored.

60 Yard Dash: Home To First (Right Side): Home To First (Left Side): · 8: 6.4 seconds - · 8: 4.0 seconds · 8: 3.9 seconds · 7: 6.5-6.6 seconds · 7: 4.1 seconds · 7: 4.0 seconds · 6: 6.7-6.8 seconds · 6: 4.2 seconds · 6: 4.1 seconds · 5: 6.9-7.0 seconds · 5: 4.3 seconds · 5: 4.2 seconds · 4: 7.1-7.2 seconds · 4: 4.4 seconds · 4: 4.3 seconds · 3: 7.3-7.4 seconds · 3: 4.5 seconds · 3: 4.4 seconds · 2: 7.5 seconds + · 2: 4.6 seconds · 2: 4.5 seconds

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 50 The 5 Tools of a Player

Hitting Ability

This is the most difficult tool to scout because you are judging a hitter on how they will hit at the major league level by watching them hit against amateur pitching. There are a lot of amateur hitters that will look great against amateur pitching and then fall flat on their face once they enter professional baseball. A hitter should have these lists of skills:

· (Bat Speed) the ability to swing the bat quickly · the ability to consistently hit the ball hard. · knowledge of the strike zone · the ability to turn on a major league fastball. · the ability to hit breaking pitches. · the ability to hit to all fields. · the ability to make adjustments at the plate when fooled. Hitting With Power

Hitting the ball for power is one of the more desirable traits for any hitter: Unfortunately it is often the most poorly projected tool at the major league level. In order to hit for power, a hitter needs outstanding batspeed. Batspeed is what makes the ball travel and all outstanding hitters have it. A hitter with major league power will regularly hit the ball over the fence in batting practice and should be able to drive the ball over 400 feet. A lot of care should be taken when judging amateur hitters swinging aluminum bats. The aluminum bat has a greater hitting surface, and because they are lighter they can be swung with much greater bat speed, driving the ball 18% farther than with wooden bats. A 400 foot drive with a wood bat will travel 470 feet with aluminum. So many hitters are home run hitters swinging aluminum become warning track hitters with a wood bat. It is very important for hitters to get used to a wooden bat before signing into professional baseball. Most hitters find they have a tough time getting used to not driving the ball they way they used to in college or high school baseball.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 51 What Scouts Look For

Major League Baseball's Scout Rating System

Here's one of the best explanations of the professional baseball scout rating systems. Some organizations use the 20/80 scale and others use 2 to 8. They are the same thing. 2 or 20 is the low end of the scale and 8 or 80 is the high end. Scouts typically use two numbers when grading, such as 4/6 or 3/5. The first number is the player's current rating on the 2 to 8 scale and the second is his "projected" future professional baseball rating. Of course those numbers are based on the individual scout's opinion. When only one number is given, such as a 7, it is usually (almost always) that scout's projection opinion of that player's professional baseball potential.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 52 What Scouts Look For

What Scouts Look For In Pitchers

When scouting a pitcher the first quality a scout will look for is a strong arm. This is a God-given talent that can only be improved to a certain degree. One game under a radar gun will tell if the pitcher has the arm strength to be a major league prospect.

Checklist For Grading Pitchers

· Fastball- The first thing a scout looks for is a fastball with good velocity and movement. A fastball should sink, rise, slide or tail. A major league fastball is in the high 80's.

· Curveball- When grading a curveball, scouts look for a fast tight rotation on the ball. A good curveball will break both laterally and downward about two feet. A good curve ball gives the illusion of falling off the table with its sharp downward breaking motion as it approaches home plate.

· Slider- A good slider can be a tremendous compliment to a good fastball. A good slider will have a tight lateral spin, like a bullet. A slider will break about 6-18 inches as it approaches home plate. It should look like a fastball until it breaks across the plate.

· Change Up- A good change up can be a tremendous asset to any pitcher by making fastball seem that much quicker to the hitter. A good change-up should look identical to the hitter only it travels 10-12 mph slower than the fastball. It will make the hitter way out in front of the pitch.

· Delivery- A pitchers delivery should be as smooth as possible. It should look effort-less with no mechanical problems like: throwing across the body, landing on a stiff front leg, over striding, landing on the heel or his arm lagging behind his body. Any mechanical problems left uncorrected can lead to control and arm problems.

· Control- The ability to throw strikes on a consistent basis is vital for any pitcher to have success at the major league level. If the pitcher has less than overpowering stuff his control becomes even more important to his success. A good pitcher will be able to throw 70% of their pitches for strikes and can throw breaking pitches for strikes when behind in the count.

Pitchers Velocity:

· 8: 98 mph + · 7: 93-97 mph · 6: 90-92 mph · 5: 88-89 mph · 4: 85-87 mph · 3: 83-84 mph · 2: 82 mph -

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 53 What Scouts Look For

What Scouts Look For in Catchers

A good catcher is vital to the success of a championship team. The catcher will provide leadership on the field and work with the pitcher when calling the game. The catcher must be durable and is responsible for the teams defense. A catcher needs soft hands, quick feet and the ability to block pitches in the dirt. A good catcher can catch and throw to second base under 2.0 seconds, some catchers can break 1.8 seconds.

Catchers Release Times to Second Base: · 8: 1.7 seconds - below · 7: 1.7-1.8 seconds · 6: 1.8-1.9 seconds · 5: 1.9-2.0 seconds · 4: 2.0-2.1 seconds · 3: 2.1-2.2 seconds

What Scouts Look For In Infielders

A good infield is worth its wait in gold to a successful team. A strong defense will take the opposition out of more rallies and save wear and tear on the pitching staff. Teams are looking for these qualities in their infielders.

· Arm Strength: A strong arm is especially necessary from the shortstop who will often be making throws up to 150 feet flat-footed on the edge of the outfield grass. The third baseman also needs a strong arm when called upon to make throws up to 120 feet from along the foul line. Look to see if the infielders throws are straight and do not die as they approach the first baseman.

· Range: Look for infielders with good body control. They need first-step quickness able to field the ball to their left, right, over their head and able to charge the ball and come up throwing. Also they need soft hands, able to move their hands quickly and smoothly to bad hops and sharply hit line drives

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 54 What Scouts Look For

What Scouts Look For In Outfielders

A good outfielder is vital to the make up for a successful team. Although most outfielders are in the lineup for their bats, their defensive skills can not be overlooked. Scouts are looking for these basic skills from outfielders

- Arm Strength: A strong arm is vital for the defensive make up of the outfield. A strong arm will cut down base runners trying to score and prevent runners from taking extra bases. When evaluating a player’s arm strength, it is important to be at the game in time to see infield-outfield practice. If the player has a strong arm, chances are he will show it here. Teams will often decide whether to run on a team by the strength of the arms demonstrated before the game. You should look for four things from outfielders: a strong overhand throw, a straight-line trajectory, good carry, and good life off the turf when the ball finally hits the grounds. A strong arm is vital for right field because he will often be called on to make throws to third base and home plate up to 275 feet.

- Range: A good outfielder will be able to cover a lot of ground in the outfield. The centerfielder has the most territory to cover, so obviously getting a good jump on the ball and having good speed is vital for a good outfielder. The outfielder must be able to field ground and fly balls and come up throwing. Outfielders need to be able to judge how hard a ball is hit and be able to field fly balls hit over his head. A centerfielder requires the most speed and the rightfielder requires the strongest arm. A good center fielder can run the 60 yard dash in under 6.6 seconds.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 55 What Scouts Look For

What Scouts Look For In Hitters

The hardest of all tools is to predict whether a player will hit major league pitching because you often do not know if they will hit at the major league level until they get there. The most necessary trait to become a major league hitter is a smooth quick level swing. A player with a quick bat can wait on the pitches longer, therefore having a better chance of hitting the ball harder. Another important quality to look for is a good knowledge of the strike zone. A player will not become a good hitter by swinging at pitches outside the strike zone. When watching a hitter, pay close attention to his hands when he strides. The hands should go back, the less unnecessary movement, the better. The harder the pitcher is throwing, the more mechanically correct the hitter needs to be to hit. A hitter that lunges, doesn't keep his hands back, hitches or has a pronounced uppercut, will not hit at a consistent level. When evaluating hitters, focus on tools, not statistics. You should scout tools, not performance. Statistics are good for evaluating weaknesses. A hitter with a high strikeout and low walk total is swinging at too many bad pitches. Unless corrected, they will never hit at a consistent level. A hitter should be able to turn on a good fastball on the inside part of the plate. If he can’t, he has little chance of becoming a good hitter, because pitchers must throw inside to be successful at the major league level. A hitter must be able to hit breaking pitches or he will not last at the major league or minor league level. Once word gets out about a hitters inability to hit the breaking pitches, he will see nothing else until he learns to hit it.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 56 What Scouts Look For

Player’s Makeup

The player’s makeup is vital to his success in professional baseball. Often the player with the greatest desire will develop into a better ball player than the one with better physical tools. Most of the players when they are sent to the minor leagues, are used to being the star on their team and often have never been in a slump or lost a game before. For many players, this is difficult to accept. For the first time in their lives, they are knocked out in the first inning or go 0 for 4. If a player can overcome this, they have a better chance of reaching their goal of playing in the major leagues. One of the most important factors in a player's makeup is whether they can adjust to being away from home. Most high school players have never been away from home for any length of time and many are not prepared mentally to handle the long bus rides, bad lights, and poor playing conditions. For many college players, the minors is a step down from playing on good fields, good lighting, travel by flying, and large attendance. The college player often comes into the minor leagues more mature because he has been away from home, but a player with a college degree may quit after two years if he does not feel he is being promoted quick enough. It is very difficult for players to see their teammates being promoted while they are staying put. A player who works hard and puts up good numbers in the minor leagues will be noticed by the organization. Player Checklist (What to look for in a player)

· CATCHERS: Arm strength, agility and quickness, soft hands, aggressiveness plus leadership.

· INFIELDERS: Arm Strength, speed, instincts, aggressiveness, soft hands, hitting ability (especially from the corners).

· HITTERS: Strength, bat speed, plane of swing, absence of fear, aggressiveness, top-hand extension, and follow- though.

· PITCHERS: Arm strength, velocity, movement, and a curveball with tight rotation, free arm action and proper delivery, with complete extension on the follow-though (basically a live, quick arm, aggressiveness, and the ability to concentrate.

· MAKEUP: Strong desire to succeed, coach-ability, maturity, temperament, improvement, drive, hunger, consistency, knowledge of the game, competitiveness, (how badly does the player want to reach the major leagues and how well he will work at.)

· PHYSICAL CHANGES: Has he reached his full height yet? Can he gain or lose weight? Will he become faster or slower? Has he filled out yet? Does he a have history of being hurt? How much has his skills improved from last year. Does the player have the physical tools plus the strong make up to play in the major leagues. Only about 10% of the players who sign a minor league contract will.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 57 Stretching program

Stretching is an important tool in managing the muscle imbalances that occur as a result of the young athletes growing body. By maintaining this muscle balance stretching plays an important part of injury prevention. Stretching also aids in the following:

- Improves flexibility – Being flexible is beneficial for everyday life. It allows you to push your body beyond its comfort zone, thus increasing your overall physical ability. - Improves the range of motion in your joints - This provides better balance, which will help keep you mobile and less susceptible to falls. - Improves circulation – Stretching increases the blood flow to your muscles, thus improving your circulation. - Relieves stress – Stretching relaxes tense muscles that often accompany stress. This helps relax the mind as well. - Injury prevention and recovery – Stretching helps condition the muscles and joints, thus helping to prevent injuries and reduce recovery time. - Improves posture and technique– Stretching prevents muscles and joints from seizing up and improves elasticity, allowing better posture and technique.And it doesn’t just end there… - Increased length of relaxed muscles - Increased power and elasticity of our muscles - Increased endurance and metabolism - Assist in achieving better coordination, muscle control and proper technique in sport - Enable your body to perform more with less energy - It simply feels good!

Why is Stretching Often Neglected?

There are a number of reasons why people don’t stretch. Non-athletes in particular, tend not to stretch unless their muscles or joints feel stiff or sore. These symptoms usually occur as a result of a physical movement that is foreign to the body. It’s only then the benefits of stretching is realised.

For many athletes, stretching usually takes place 10 – 15 minutes post warm-up. This often leads them to think that they’re ready for action and consequently they brush aside their stretching exercises. This is a major cause of injuries.

Not stretching after an event is also a problem. Quite often an athlete is so lethargic that they forgo stretching and head for the hanging rooms instead. This causes muscles and joints to seize up and stiffness to occur the following day.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 58 Stretching program

Repercussions of Not Stretching

If you do not stretch your muscles tighten up, what does it mean?

- Decreased mobility - Decreased muscle metabolism - Decreased muscle coordination - Decrease power “output” - Decreased speed - Increased risk of injuries

The two types of stretching for properly warming up: Static & Dynamic

Dynamic: Stretching movements that use muscle power to move arm/leg through full ROM. Dynamic exercises stretch the muscle in a more functional way.

Static: Placing a muscle in its most lengthened position and holding for at least 20 seconds. The stretch is taken to the point where resistance is felt but no pain.

Interestingly, research suggests that static stretching before a game alone does not reduce the risk of injury which is why it is important to undertake some light aerobic exercise prior to stretching, as a warm muscle responds better to stretching than a cold one.

PRINCIPLES OF PROPER STRETCHING

- Always warm up before stretching for at least 10 minutes (Dynamic Warm Up and Jogging) - Stretch to the point of resistance and not pain - Hold static stretches for 20-30 seconds. (For stretching sessions, hold 1 to 3 minutes) - Keep breathing during stretch. Deep breaths in and deep breathes out. - During the warm up a balance between static and dynamic stretching is best - Target the main muscle groups that will be used during training/game (Head to Toe)

A good balance between Static and Dynamic stretching is recommended to gain maximum benefits.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 59 Arm Maintenance Program

Red Alert Baseball is proud to partner with Jaeger Sports, who is the best in the business when it comes to arm health, maintenance, and strength. We are excited to give you the very best program to use and take advantage of to keep your most valuable asset in baseball healthy and strong. Make sure to visit JaegerSports.com for even more great info and resources.

Throwing is a lost art. Throwing isn't something that we should do "just" to get our arms loose. Throwing should be done to maximize that skill, to develop it like any other skill to be a strength rather than a potential career threatening weakness.

There isn't any reason why a player should have a chronically sore, weak, or injury prone arm. If the arm would get the same kind of attention that our hitting, defense or pitching gets than it too would have a chance to thrive on a daily basis. Unfortunately, most baseball players neglect their arms or take them for granted.

The reality of it is that a baseball player needs to have a strong, well conditioned and healthy arm to play baseball. Period. There is no substitution. Baseball players can simply not afford to allow their arm to be a liability it must be an asset. In case you forgot, you can't play baseball if you can't throw a baseball. For example, how many players do you know that are drafted as Designated Hitters? How many pitchers do you know that are drafted out of a rehab facility?

Well I have news for you your arm is your life line if you are a baseball player no matter what position you play. If you question this at all then why do you think that scouts have an entire section on their player information cards devoted to arm strength, accuracy, mechanics etc It's because it is an integral part of your package as a player. It can be the deciding factor as to whether your arm allows you to move on to the next level (by maintaining its skill level relative to your other skills).

On the other hand wouldn't it be nice to show up to the field every day and appreciate your arm , I mean really love to throw, love taking a pre-game infield/outfield everyday, love putting your arm on display, love throwing the ball with authority through (not to) the cutoff man's target, from deep in the hole, when turning the double play, from behind the plate??? Wouldn't it be nice if the arm thrived on throwing everyday?

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 60 Arm Maintenance Program

The arm is a skill and like any other skill it just needs committed attention. However, as long as we neglect this area of the game we are going to be limited as players. What could easily become an asset in this wonderful game can ultimately become a liability and limit your baseball career.

Though we haven't grown accustomed to putting this much emphasis on throwing you now have been given an opportunity to make a difference. Your arm can either complete you as a player or something that you try to hide.

The following arm strength and conditioning program is designed to build a strong base or foundation in the off-season (Fall/Winter), and to establish a maintenance program in season (Spring) through arm circles, surgical tubing, mechanics and a committed long toss throwing program.

Note: The amount, timing and pace will vary from player to player.

When: In vs Out of Season The most important time to establish a throwing program is "out" of season. There are several reasons why, so let's examine these first:

1) When a player is "out of season" there is an extended period of time that can be devoted to throwing only for the purpose of conditioning (i.e. building arm health, strength and endurance). Through the conditioning phase, pitchers can establish a much needed base that can be "drawn on" throughout the season. Likewise, throwing can be easily regulated and monitored when there aren't the demands of game situations or consistent throwing on sore, tired or depleted arms (especially for pitchers in bull-pens and game situations). This freedom allows players to throw on a daily basis according to the needs of their arm. Finally, it is an optimal time to work on a players mechanics because the freedom from game situations provides an extended period of time to change potentially unhealthy and limiting mechanics.

2) When a pitcher is "in" season, bull-pens and game situations put a tremendous amount of wear and tear on the arm , which creates a great deal of swelling, slows down recovery period time and virtually eliminates optimal time to throw distance and sustain strength and endurance. This is even more magnified for pitchers who don't have a base from the off-season.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 61 Arm Maintenance Program

Comment: Because few players actually know how or when to long toss in the off-season, few players have the ability to sustain their velocity and endurance throughout the season. Then the domino theory goes into effect. The arm has to throw a bull-pen on a sore or tired arm sooner than it wants to. It goes into the next game situation without the needed recovery period. And soreness creates soreness. Tiredness creates tiredness. Aches creates aches. Irritation creates irritation. All of a sudden a player finds himself extremely vulnerable to an arm injury. And the last thing on his mind is to throw distance (throw at all) between bull-pens or game situations. This is a common cycle that can go on all season for arms that are not properly conditioned in the off season (that lack a base from which to work from). The arm is in a degenerating cycle that makes it much more prone to a serious injury.

Building a Base It is just this simple , if you want to have a strong and healthy arm that sustains itself throughout the season, then you have to establish a strong foundation in the off-season. When a player spends a minimum of four to six weeks developing his base, this base will begin to deepen and fortify through the Winter months and sustain itself through the demands of the season. Because his arm has been stretched out and his stamina built up over a period of time he can go into the season with a base that will greatly reduce recovery period time (swelling/tightness) and allow him to actually thrive on throwing distance (conditioning) between bull-pens/game situations. Aches, pains, swelling and irritation are virtually eliminated and so are the vulnerability to arm injuries. In fact, the majority of position players and pitchers that I work with feel as strong at the end of the season as they do at the beginning of the season.

Getting Started: Arm Preparation There are two exercises that must always supersede picking up baseball: 1) Arm Circles and 2) Surgical Tubing exercises

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 62 Arm Maintenance Program

Station 1 - Arm Circles A set of arm circles is the first exercise that is done to warm up the smaller muscles in the shoulder so that the subsequent surgical tubing exercises (i.e. Jobe exercises) can be maximized. Arm Circles will also build up flexibility, balance, strength and stamina in the rotator cuff muscle group (supraspinatus, infraspinatus, teres minor, subscapularis) independent of the surgical tubing exercises. Notes: • Warms and oxygenates the shoulder (like any other muscle) • Provides good flexibility and range of motion n Strengthens the smaller, weaker rotator cuff muscles by isolating them (the most vulnerable part of the shoulder) • Provides muscle balance • Creates endurance • Promotes endurance and better recovery period • Prepares arm for surgical tubing exercises

Station 2 - Surgical Tubing Surgical tubing exercises are an important part of setting the tone for long tossing. The surgical tubing exercises are designed to isolate specific muscles in the rotator cuff so that they can be stretch and strengthened. Because certain muscles in the back of your shoulder (deceleraters) are most vulnerable to breaking down, these exercises are designed to balance the rotator cuff muscle group. As a compliment to the arm circles, the surgical tubing exercises will provide you with a deeper, more efficient stretch that may not be attainable by physical methods. These same exercises that are used to rehabilitate arms can be used to "develop" and prepare the arm before you throw. These exercises were made popular by the renowned orthopedist Dr. Frank Jobe.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 63 Arm Maintenance Program

Notes: • Surgical tubing exercises provides an even deeper, more isolated workout for the rotator cuff muscles (which are most vulnerable to breaking down) • Strengthens the shoulder from "inside out" • Maximizes elasticity, flexibility and range of motion • Provides rotator cuff muscle balance, strength and endurance n Promotes recovery period in the short term (game to game) and long term (season) • As a compliment to the arm circles, the surgical tubing exercises will provide you with a deeper, more efficient stretch that may not be attainable by physical methods • Surgical tubing exercises are an important part of setting the tone for long tossing

Station 3 - Long Toss Getting to know your arm , The Stretching Out Phase The first key to conditioning your arm is learning how to build your base at the right pace. Because it will take you four to six weeks to establish a solid base (possibly twice that long if you've never been on a long toss program) you must learn how to "listen" to your arm. One of the most important things you can do as a player is know your arm. Long tossing will give you this opportunity because you have to follow the pace of your arm, rather than throw just for the sake of throwing.

For example, I will often give players three major check points: 1) let the arm stretch itself out with loose arm action 2) allow your arm to throw as far as it wants to throw provided that it "feels good", like a massage 3) be aware of keeping sound mechanics (for consistency and arm support). For someone who is new to long toss it might take a couple of weeks at a relatively short distance (100-150 feet) to stretch and lengthen the arm, to where it feels good , before moving on to the more pivotal extension and strengthening phase.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 64 Arm Maintenance Program

As you learn how to throw through a stretch without extra effort you will notice that the arm has a chance to "open up" or "air out" without unnecessary strain or pressure. It is at this point that the arm can breathe, the muscles lengthen. The arm will thrive on throwing often at this pace. Because the arm is just stretching out there is little or no swelling from day to day. In effect, recovery period is virtually eliminated and the arm yearns for daily throwing.

This is critical because the arm wants to "stretch out" daily (can you imagine how good your hamstrings would feel if you stretched them out daily?). The problem has been that most players don't know what the sensation of throwing daily (correctly/healthfully) is like because their arms are typically not in good condition, their arms are sore, irritable and tight from years of improper throwing.

Note: though the goal (out of season) is to throw on a daily basis it is typical that the arm will need to be rested periodically until a base is firmly established.

I. Stretching Out: The goal here is to stretch or "massage" the arm as you move further away from your throwing partner. It is not based on the amount of throws you make or "timed throwing". It is simply based on listening to your arm and stretching it out at its own pace like any other muscle.

II. Be sure to stretch the arm out in a manner that promotes loose arm action and mechanical consistency.

A Word On Distance As the arm begins to develop endurance it will not only want to throw more often but it will want to throw more distance. The stretching phase of throwing will commonly go from, per se, 150 feet to 250 feet in a few weeks time. Again, everyone is different and some players may take several weeks to stretch out to 250 feet or more. Either way, the length and distance will come in time as long as smart and consistent throwing is maintained. Also, it should be noted that when a player goes beyond 150 feet, he should use his legs to "crow hop". This will help take pressure off the arm.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 65 Arm Maintenance Program

The stretching out phase of the long toss is critical for a number of reasons: 1) stretching helps to heat and open up the arm properly 2) with distance comes extension and length of the muscles 3) arm speed can be better generated as a result of a looser arm 4) the extra distance that has been created allows the arm to optimize the pull-down and strengthening phase.

Pull Down Phase Where stretching out the arm creates warmth, length and extension, the pull down phase helps to generate arm speed, arm strength, lower release point and acceleration or "finish" through the release point.

Because the muscles have been lengthened, the arm loosened, there is more space and freedom for the arm to generate a quicker response. As the arm opens up there is more "freedom" in the arm to maximize a natural whip. In effect, pulling down is not a grinding action because the arm has length in it. The pulling down phase becomes an acceleration through a stretch.

Arm strength becomes a by-product of pulling down because the additional distance provides the arm with an opportunity to generate more arm speed on longer, looser and well conditioned muscles.

The amount of throws during the pull down phase will vary but a rule of thumb is to come in 10 feet at a time with each throw. That equates to about 19 throws from 250 feet. Once you get to about 60 or 70 feet, you are free to pull down as long as the arm "welcomes" the sensation. For some players this may last for several minutes after the base has been established. Naturally, you can take a few minutes to warm down once you are satisfied with the amount of pull downs.

After peaking out through your stretch, you will come back toward your throwing partner in a very methodical manner. This is to maximize the length that you have created in your arm (that will eventually lead to arm speed). As you come in you will notice that it will take a great deal of concentration to pull through your stretch without decelerating your arm. If you decelerate or ease up on your throw you will have missed an opportunity to increase your arm speed and enhance arm strength.

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 66 Arm Maintenance Program

In order to pull down correctly you must learn to accelerate through your release point by taking your maximum effort throw (i.e. 300 feet) into each throw on the way back in toward your throwing partner. For example, each throw on the way in is still a "300 foot throw", the difference is that the length of your throw is happening at a shorter and shorter distance. Though you will be throwing the ball a lot harder, if done correctly, you will be throwing through a stretch without any additional effort. For this to happen correctly you must stay relaxed over your balance point, have great downward extension through your release point and stay mechanically sound or you will launch the ball over your partners head.

Key Points: 1. Your body language should be loose and relaxed 2. Be aware of your direction and your mechanics 3. Keep your back hip over your back heel (balance) as long as possible (avoid gaining ground) 4. After your last peak throw come in approximately 10-15 feet per each throw 5. Each pull down should have the same distance as your peak throw , a 120 foot throw should have the same "distance" as a 300 foot throw. 6. Always finish through your release point and miss "lower" than "higher" when pulling down 7. Your focal point should get lower or closer as you get closer to your throwing partner 8. Work on finishing through your partners opposite knee without "flying open" 9. Remember that each throw can "gravitate" or "deviate" your mechanics, release point and muscle memory. At 60-80 feet take as many throws as you need to complete your work-out. Chances are that your arm will want to throw a great deal even at 60-80 feet because your arm will have a great deal of stamina once it gets accustomed to throwing through a stretch (even though you are pulling down through you throw). Warm down at your own pace and/or work on mechanics

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 67 Arm Maintenance Program

A Final Word On Long Toss Long toss is a systematic throwing routine that is designed to provide the arm with maximum health, strength, endurance, accuracy and recovery period.

The key to a good throwing program is learning how to listen or "follow" your arm. Because your arm will eventually want to throw with more regularity you must learn how to build a base from which to work from.

Station 4 - Post Throwing Conditioning Conditioning is based predominately on arm care. If your throwing program completes your throwing for the day you should plan on running immediately after your last throw. If you plan on throwing a bull-pen or taking a pre-game than naturally it is not necessary to do your running until you are finished for the day. A light set of post-throwing arm circles and surgical tubing exercises (especially external rotation) may also be done. Running, arm circles and tubing exercises minimize swelling, promote better circulation and significantly improve recovery period.

J-Band Workouts & Band Care

Workout Reminders Important Notice & Band Care Information

1. 1 set of 25 reps, per exercise (2 & 3 are stretching & Always make sure the silver clip is NEVER in alignment with not counted in reps). your face or head 2. Exercises are to be done before throwing (on average The J-Band is not a toy & should not be used in any way other 4 days a week). than the exercises that it is designed for. 3. Maintain proper technique J-Band is NOT to be stretched more than 2 to 3 times its 4. Keep pace under control original length - even for the strongest of students. 5. Keep arm, body, and mind relaxed Keeping it out of the sun & away from your cleats (when not in 6. Keep long, fluid breathing patterns use) will help maximize the longevity & safety of the J-Band. 7. Walk closer to the fence to reduce tension 8. Walk away from the fence for more resistance 9. Work to the point of fatigue rather than failure

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 68 Arm Maintenance Program

Exercise 1 - Dual Arm Exercises

Over-Head Forearm Extensions

*Clip @ mid-back height

*Front knee over front heel @ right angle

*Elbows stay stationary

*Palms extended forward

Exercise 2 - Dual Arm Exercises

Side Extensions

*Clip @ mid-back height

*Front knee over front heel @ right angle

*Lengthen (not round) the side

*Extend from back hip through fingertips

Exercise 3 - Dual Arm Exercises

Diagonal Extensions

*Clip @ mid-back height

*Front knee over front heel @ right angle

*Lengthen (not round) the side

*Extend from back hip through fingertips

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 69 Arm Maintenance Program

Exercise 4 - Dual Arm Exercises

Forward Flies

*Clip @ chest height

*Slightly bent elbows @ shoulder height

*Palms toward each other

Exercise 5 - Dual Arm Exercises

Reverse Flies

*Clip @ mid-back height

*Same as forward flies in reverse direction

*Palms may move away from each other

*Bend knees; keep chin over toes & head still

Exercise 6 - Single Arm Exercises

Internal Rotation

*Clip @ hip height

*Elbow on hip

*Arm @ right angle

*Place off-hand under armpit

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 70 Arm Maintenance Program

Exercise 7 - Single Arm Exercises

External Rotation

*Clip @ hip height

*Same as Internal Rotation in opposite direction

*Opposite hand on outside of elbow to stabilize

Exercise 8 - Single Arm Exercises

Elevated Internal Rotation

*Clip @ shoulder height

*Arm @ right angle

*Throwing elbow stabilized directly in front of shoulder @ shoulder height

Exercise 9 - Single Arm Exercises

Elevated External Rotation

*Clip @ shoulder height

*Same as Internal Rotation in opposite direction

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 71 Arm Maintenance Program

Exercise 10 - Single Arm Exercises

Reverse Throwing

*Clip @ waist height

*Take arm in reverse direction maintaining the same action & arm slot

*Front shoulder facing clip

Exercise 11 - Single Arm Exercises

Forward Throwing Motion

*Clip @ waist height

*Use 2 fingers through wrist cuff

*Keep proper throwing mechanics

*Keep tubing in line with arm slot

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 72 Notes

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 73 Notes

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 74 Notes

Washington Rush Team Manual Developed & Designed by Red Alert Baseball 75