19 Dec 2014

5 Musts For Any Athlete

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Here is a great piece from DeadRedHitting.com on staying injury free throughout the season. Coach Powers explains how to not only stay injury free but, how to maintain a specific level or performance during that season as well. We always hear players and families “sleeping in” on the weekends, grabbing a quick bite at the local fast food joint, and just practice practice practice to improve their skills. Coach Powers explains how performance just isn’t about throwing a ball or taking some swings.



The first step to having a consistent season is staying injury free.

There are a ton of injuries that happen that are “freak” and largely out of your control, like tearing
your ACL or separating your shoulder. You can work your tail off to be strong in your muscles
around your knees and shoulders, but that doesn’t guarantee you won’t have a freak injury.

Fortunately you can have a massive impact on preventing many injuries that shelf players for up to 6-8 weeks, like a hamstring pull or oblique strain.

Here are my 5 Absolute Musts for Having an Injury Free Season

1. Eat for performance

One of the biggest cliche’s I heard from nutritionist over and over again is the analogy about filling your car up with garbage and expecting it to run perfectly.

Your body works the EXACT same way. If you want your body to perform like a well oiled machine then you have to fill it up with premium gas.

A properly distributed diet is HUGE for long term success because of the length and grind of the baseball season.

Do you know the exact foods you need to be eating on a daily basis for maximum performance?

How many calories you should consume based on your height/weight?

These are questions you MUST know the answer to especially if you are a player who struggles to add or maintain weight.

I’ve never had problems gaining lean weight because I know exactly what I need to eat, when, and how much.

Your diet is just as important as getting in the cage and taking swings. It takes work just like every other part of baseball.

Here’s a great place to start researching your sports nutrition

====> Sports Nutrition Books

2. High Quality Sleep

Every athlete should get at least 8 hours of quality sleep per night. I would recommend getting closer to 10 hours of sleep per night for maximum recovery.

This is going to mean getting to bed EARLY. If you want to make your dreams a reality then you will have to make sacrifices along the way.

For you to be able to do this that means you are going to have to manage your time extremely efficiently.

For example, if you know you have a test next week then study every single night for 25-30 minutes so you don’t have to study
for 2-3 hours the night before the test. This was always REALLY hard for me to stay disciplined on but it was a huge habit that
helped me dominate college. Develop it now.

Here are some more tips for getting high quality sleep.

Turn Off The EntertainmentTurn off the TV, Video Games, Twitter, Facebook, Instagram, 30-60 minutes before you go to sleep.
Develop a pre-bed time routine.
Take a shower, brush your teeth, read a book, etc. Just do the same thing every night before you go to sleep.

Don’t drink caffeine 12 hours before bed time.
Put the NO Explode, C4, or Assault down. You don’t need it. Create your own mental energy to motivate yourself.

It’s much more powerful to learn how to motivate yourself than to take some magic potion to get you going.

Don’t Text Before Bed.
Especially that special someone. Just tell them you are going to bed 30 minutes before you actually do.

Take a natural sleeping aid to help with recovery
This was one of the biggest things I noticed gave me high quality sleep after
a trainer at Mississippi State suggested it to me. It’s called ZMA and helps you
get a deeper level of REM sleep which is huge for the recovery process.

You can pick some up here. This was made in Twinlab’s NSF Certified for Sport Lab which means that all the ingredients are verified to be sure there are no PED’s.

Always stay squeaky clean 🙂

3. Get on the Foam Roller

Here’s a link to a full article that will explain it much better than I ever could. 🙂


You can pick yours up right here and get started ASAP

4. Use a Stretch Band after every physical activity.

Using an elastic stretch band is a key to getting a great stretch after a workout, game, or practice because it allows you to place as much pressure as you feel you need and without a partner.

It’s extremely important to make a habit of stretching after you are done working out to maintain flexibility and prevent injuries from occurring.

There is always a debate about how much stretching really matters from a scientific standpoint. As a player it always
gave me the confidence to go 100% whenever I was as flexible as I possibly could be, especially after I missed 20 games
my sophomore season in college from a hamstring strain.

If you don’t have one, I highly suggest picking yours up right here ===> http://amzn.to/1flbNUK

5. Supplement Your Diet with Protein


The best kind of protein you can have is found in regular food (Chicken, eggs, steak, pork, etc) but I’ve always found
it extremely difficult to get enough protein throughout the day through these sources. Especially during school or when
I was on the go it was always easier to have a ziplock bag full of protein, dump it in a shaker, and mix it. You can crush
it between classes pretty quickly.

It fills you up, helps your body recover, and keeps muscle on your body.

Here was the exact kind I used while I was playing at Mississippi State and in the minor leagues.

Pick Up Your Protein Here ==> http://amzn.to/1hHg5Ey

Again, these are suggestions and many more products exist than I have included in this blog post. This is what I found worked for me the best to stay healthy throughout my career.

Keep Swinging,

Coach Powers


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