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Alan Jaeger: The Lost Art of Long Toss · The Mound Visit

• 0:00
  Speaker 1: All right, So for today's episode, we have a very
• 0:02
  Speaker 1: special guest, Alan Jaeger. I've known about Alan for many,
• 0:07
  Speaker 1: many years, going back to when I was in high
• 0:09
  Speaker 1: school in the two thousand and seven to twenty ten range.
• 0:12
  Speaker 1: I did his Long Toss program, just watched his videos
• 0:15
  Speaker 1: religiously used as jaybands. He's been very instrumental in my
• 0:19
  Speaker 1: own career, as well as very many other players and coaches.
• 0:23
  Speaker 1: On this episode, we're going to dive into long Toss.
• 0:25
  Speaker 1: Me and Josh are going to go back and forth
• 0:27
  Speaker 1: asking them questions about it, different strategies, different scenarios, and
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  Speaker 1: we're also going to talk about the mental game, specifically
• 0:35
  Speaker 1: breath work, meditation and how that applies not only to
• 0:37
  Speaker 1: pitching but to life. This was by far one of
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  Speaker 1: my favorite episodes that we've done so far. I think
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  Speaker 1: you're gonna get a lot of value out of this.
• 0:44
  Speaker 1: So without further ado, here's Alan Jager.
• 0:57
  Speaker 2: All right, super excited for this one. Got Alan jay
• 1:00
  Speaker 2: ge hey with us. I think he needs no introduction.
• 1:04
  Speaker 2: Everyone in the baseball world would know him, and honestly,
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  Speaker 2: I just want to get right into it. I just
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  Speaker 2: want to dive in Alan and I have told for
• 1:12
  Speaker 2: a while and he told me something that was super interesting.
• 1:17
  Speaker 2: And in the world of you know, Villo and everyone's
• 1:20
  Speaker 2: trying to gain velo Alan, you said something to me
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  Speaker 2: that was super interesting, and you said that most of
• 1:26
  Speaker 2: the injuries that we see can be mitigated if you
• 1:31
  Speaker 2: properly stretch out through the long toss, and so I
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  Speaker 2: kind of wanted to ask you about that. Why do
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  Speaker 2: you think that, and what's kind of the reasoning behind that.
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  Speaker 3: Yeah, well, first of all, thank you both for for
• 1:45
  Speaker 3: having me on and doing this. I'm super excited to
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  Speaker 3: you know, chat with you guys and delve into some
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  Speaker 3: areas that I think we all know are begging to
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  Speaker 3: be looked into. So yeah, as far as long toss,
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  Speaker 3: you know, I think long toss is part of it.
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  Speaker 3: I think it's a big part of it, but I'd
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  Speaker 3: say the biggest part really is more just focusing on
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  Speaker 3: conditioning the arm and training the arm and building endurance
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  Speaker 3: which leads to great recovery. And so I'd almost say
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  Speaker 3: that long toss is, yes, a major piece of it,
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  Speaker 3: but I think the focus is still really on just
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  Speaker 3: changing the paradigm to throwing more conditioning more putting the
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  Speaker 3: conditioning ahead of the velocity chasing, if you will, but
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  Speaker 3: specifically long toss. Yes, I mean we've been teaching long
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  Speaker 3: toass for thirty four years and I did it myself
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  Speaker 3: and it's I think the main piece is this. When
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  Speaker 3: you long toss, a few things happen, well, several things happened,
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  Speaker 3: but a few really really crucial things happen. One is
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  Speaker 3: is that you build a type of range of motion.
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  Speaker 3: As you throw the ball higher and higher, you know,
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  Speaker 3: and change your release point and change your body movements,
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  Speaker 3: you're able to position in your body to stretch out,
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  Speaker 3: so to speak. I mean, that's one of the common
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  Speaker 3: terms of long toss, is really stretching out too. By
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  Speaker 3: throwing the ball further and further, well, you're you're having
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  Speaker 3: to be become more athletic, You're having to use your
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  Speaker 3: legs and your core more. You know. From I'll still
• 3:18
  Speaker 3: a lot of stuff from Randy Salivan. He's a dear
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  Speaker 3: friend of mine, and you know, he talks about things like,
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  Speaker 3: you know, turning on your little glutes and pelvic tilt
• 3:25
  Speaker 3: and you know, hip load, glute load, ground forces. You know,
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  Speaker 3: there's a lot of things that happen by throwing the
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  Speaker 3: ball higher and higher that are just not activated nearly
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  Speaker 3: as well, when you don't get the distance and you
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  Speaker 3: don't get the height. Next is is this the further
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  Speaker 3: you throw the ball? And again we're talking about building
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  Speaker 3: out that distance. Of course it takes time, but at
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  Speaker 3: some point, as you get out to twenty two, three,
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  Speaker 3: twenty and so on, if that's what you're capable of
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  Speaker 3: doing well, you have to throw a lot more. Right, So,
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  Speaker 3: in other words, you have to build up a lot
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  Speaker 3: of volume, and volume equals and during and endurance equals
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  Speaker 3: better recovery and so so I think just for an opener,
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  Speaker 3: I would say that those are some of the real,
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  Speaker 3: you know, key pieces to why long toss. I'll say
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  Speaker 3: one last thing about long test too, is as you
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  Speaker 3: go out further and further, you're you're gaining what's called
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  Speaker 3: again another word I stole from Randy is you know, variability, adaptability, feel.
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  Speaker 3: And I think one last thing that's really important to
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  Speaker 3: talk about is, you know, I know, motor preferences is
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  Speaker 3: becoming a huge deal now. And the one of the
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  Speaker 3: other unbelievable benefits of long tossing is that you tend
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  Speaker 3: to tap into your innate movement patterns. So you're you're
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  Speaker 3: connecting with your feel you're connecting with how your body
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  Speaker 3: wants to work, and that's from a health perspective, is vital.
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  Speaker 3: It's vital to get an alignment with how your body
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  Speaker 3: wants to move.
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  Speaker 1: That makes a lot of sense. And like, I kind
• 4:52
  Speaker 1: of want to continue the conversation on longtos because I
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  Speaker 1: feel like this was my first quote unquote velo program
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  Speaker 1: was long tossing and following year plans back when I
• 5:01
  Speaker 1: was in high school and you know, two thousand and
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  Speaker 1: seven to the twenty ten range, that's when I really
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  Speaker 1: started to tap into some of that stuff. And I
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  Speaker 1: was a guy and I know I've heard you talk
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  Speaker 1: about this, but I'd love to dive into it more.
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  Speaker 1: I was a guy that could long toss super far.
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  Speaker 1: I could throw it three hundred plus feet, you know
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  Speaker 1: I was. I was a small guy. I was, you know,
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  Speaker 1: five ten, one hundred and fifty pounds, and I could
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  Speaker 1: launch it three hundred plus feet no problem. And then
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  Speaker 1: I would get on the mound and it whenn't translates,
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  Speaker 1: I would be throwing eighty miles an hour. And I
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  Speaker 1: think it kind of comes back to what you were
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  Speaker 1: saying about the freedom in it. Your natural innate throwing
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  Speaker 1: mechanics come out, your authentic mechanics come out to where
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  Speaker 1: you were just athletic and natural, and then there was
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  Speaker 1: probably looking back. I got away from that the second
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  Speaker 1: I got on the mound and I started to become
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  Speaker 1: a pitcher and in other words, robotic and not not
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  Speaker 1: actually tapping into what I was doing through those authentic
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  Speaker 1: mechanics and long toss. So I guess my question would
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  Speaker 1: be do you see that frequently? And if you do,
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  Speaker 1: what what are some things that players can do to
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  Speaker 1: translate the lantape us to the moundwork a little bit
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  Speaker 1: more so that they are going, you know, from that
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  Speaker 1: aggressive extension longsos to those pulldowns and then ultimately being
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  Speaker 1: able to translate that on the mound where it matters most.
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  Speaker 3: I love that question, Jared. It's funny. I get that
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  Speaker 3: a lot, and it's pretty much the same answer. And
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  Speaker 3: when I give people the answer, especially through like DMS
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  Speaker 3: and stuff, they're like, yeah, that was it? That that
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  Speaker 3: that helped? And two things One is is that the
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  Speaker 3: funny thing is and I got this from Andrew Check
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  Speaker 3: It's maybe twenty years ago. He talked about when you're
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  Speaker 3: at he used the term, you know, three hundred and
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  Speaker 3: fifty feet or so, when you're at your furthest throw,
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  Speaker 3: you're actually acclimating to your most innate mechanics on the mound,
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  Speaker 3: which I know sounds funny to someone that's really maybe
• 6:44
  Speaker 3: more into mechanics and repeatability and stuff like that. But
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  Speaker 3: so number one, to your point, yes, if you would
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  Speaker 3: have been more in tune or more aware of just
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  Speaker 3: who you were at three hundred and three twenty and
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  Speaker 3: then bringing that back into the mound and then trusting
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  Speaker 3: that movement, I think it would have shocked you at
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  Speaker 3: how much more free, natural explosive you would have been.
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  Speaker 3: But what happens is to your point too, is and
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  Speaker 3: even if people know to do that, there is sort
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  Speaker 3: of this interesting almost like a paradox, which is when
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  Speaker 3: you come in from long toss. Let's let's use three
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  Speaker 3: hundred feet as a simple example, and let's say it
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  Speaker 3: took you, you know, close to one hundred percent effort
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  Speaker 3: to get out to three hundred feet. Well, the way
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  Speaker 3: we teach pulldowns, a true pulldown by definition, is maintaining
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  Speaker 3: your furthest throw we'll call X. So you're maintaining X
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  Speaker 3: as you move back into towards your throwing partner. Now,
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  Speaker 3: in all truth, we've kind of backed off from three
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  Speaker 3: hundred feet to like one point fifty of maintaining X,
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  Speaker 3: saying you know what, just throw eighty eighty five percent
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  Speaker 3: and you're on flat ground. Let's you know, let's get
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  Speaker 3: through the ball. Well, well, but maybe one fifty and
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  Speaker 3: n with a really good corohaps are getting support from
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  Speaker 3: your lower half. Let's start getting it up two hundred percent.
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  Speaker 3: And so the idea is you learn it's training. It's
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  Speaker 3: an art form to learn how to maintain X from
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  Speaker 3: one fifty one forty one thirty, one hundred and ninety
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  Speaker 3: eighty seventy. In fact, we have we had our older guys,
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  Speaker 3: yeah we we wouldn't want them closer than seventy feet
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  Speaker 3: unless you had a geared up catcher with a face mask.
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  Speaker 3: Because they got they learned the art. Especially some of
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  Speaker 3: the guys are out the three fifty, right, They learned
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  Speaker 3: the art of maintaining X all the way back in,
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  Speaker 3: which is not easy to do unless eight are aware
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  Speaker 3: to do it and be you've practiced it. I have
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  Speaker 3: a quick story when I was down in the Dominican
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  Speaker 3: with the Rangers. Luckily they had eight or nine catchers.
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  Speaker 3: They had two teams in the Dominican Summer League, and
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  Speaker 3: so on the polldown day for the guys to really
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  Speaker 3: understand this, it was a beautiful thing. These guys were
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  Speaker 3: all launched balls. I mean it was just I wish
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  Speaker 3: I had it on video, but they were launching balls
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  Speaker 3: three thirty three fifty, three sixty And then when they
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  Speaker 3: came in at first they decelerated a little bit because
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  Speaker 3: it's not easy as you get closer to your partner,
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  Speaker 3: because the main thing is it's very hard to get
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  Speaker 3: over the front side and get down and through the
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  Speaker 3: ball when you've just gotten uptail thirty five to forty degrees.
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  Speaker 3: So long story, short is is and they got it. Now.
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  Speaker 3: They had to aim maybe ten twenty feet in front
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  Speaker 3: of the catcher's toes to pull this off. But they
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  Speaker 3: were able to take this three thirty to three fifty
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  Speaker 3: aim downhill and still have the ball ride to ankle
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  Speaker 3: knee height and so Jared, really, I know it was
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  Speaker 3: a long way to go. But the point is this
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  Speaker 3: is that almost all players that I've been around, I've
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  Speaker 3: been doing this for thirty four years. If I have
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  Speaker 3: them pulled down after coming in from a lot of distance.
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  Speaker 3: It's rare, if ever, rarely, if ever have I seen
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  Speaker 3: someone maintain the X the max distance as they get
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  Speaker 3: in closer and closer to the partner. In other words,
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  Speaker 3: there's some deceleration. The main reason why is A they
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  Speaker 3: want to play catch. B they don't want to launch
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  Speaker 3: the partner because they just went upfiel. It doesn't look good. See,
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  Speaker 3: they're just not aware. They're just not They don't know what.
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  Speaker 3: They don't know to how to pull down. So the
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  Speaker 3: answer is is that as you come back in from
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  Speaker 3: your long distance is you have to it's an art form,
• 10:29
  Speaker 3: but you have to learn how to maintain X as
• 10:31
  Speaker 3: you get closer and close. And I'm telling you it's
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  Speaker 3: magic when you see someone for the first time. Try
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  Speaker 3: this with some of your players, when you see them
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  Speaker 3: come in and pull down, especially that last one hundred
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  Speaker 3: and twenty feet. And again, don't let them come in
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  Speaker 3: closer to seventy peaks. If they have good arms and
• 10:46
  Speaker 3: the other players not geared up with a mask, it
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  Speaker 3: can get it can get dangerous because that's how much
• 10:50
  Speaker 3: life comes out of the ball. And that's the whole
• 10:53
  Speaker 3: point is that you're you're able to translate that freedom
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  Speaker 3: and openness and athleticism into shorter distances and not miss
• 11:02
  Speaker 3: a beat because you know to not decelerate, and that
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  Speaker 3: is not easy to do if you haven't trained to
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  Speaker 3: do it.
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  Speaker 4: Yeah, that's awesome.
• 11:14
  Speaker 2: I want to dive into the pulldowns just a little
• 11:17
  Speaker 2: bit since we're on that topic.
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  Speaker 4: You know, I love pulldowns.
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  Speaker 2: I was at a drive line baseball and you know,
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  Speaker 2: we would all line up and do the pulldowns with
• 11:24
  Speaker 2: the way the balls. I'm curious, what is the difference
• 11:29
  Speaker 2: between like a pulldown where you'll see in a facility
• 11:32
  Speaker 2: where the athlete hasn't done any long toss beforehand, versus
• 11:37
  Speaker 2: the pulldowns that you do after long tosts? Like, what's
• 11:40
  Speaker 2: the importance of the long tost before actually coming in
• 11:43
  Speaker 2: and doing those pulldowns?
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  Speaker 3: Josh, maybe the most important thing we talk about tonight.
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  Speaker 3: So thank you for that layup and that question, because
• 11:53
  Speaker 3: it's profound to me. This is the potentially single greatest
• 11:58
  Speaker 3: reason we're having arm injuries. What's happening nowadays is between
• 12:04
  Speaker 3: the metrics and kids having personal records and personal records
• 12:08
  Speaker 3: to achieve like the four minute mile. There's like this
• 12:12
  Speaker 3: obsession or addiction. Right with with more velocity or getting
• 12:17
  Speaker 3: a personal record, or now with pitch design right, whether
• 12:21
  Speaker 3: it's spin rate, vertical break whatever, whatever it is, we're
• 12:24
  Speaker 3: trying to get more of it. And so my concern
• 12:27
  Speaker 3: is that these kids, whether they go out to a
• 12:29
  Speaker 3: field and and have the equipment there or they go
• 12:32
  Speaker 3: to an indoor facility, it's by far my greatest concern
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  Speaker 3: with an arm breaking down is is that the mindset.
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  Speaker 3: This again is the paradigm shift. The mindset is to
• 12:45
  Speaker 3: focus on conditioning, arm care, arm endurance, long toss throwing
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  Speaker 3: with arc volume building, massage throwing. So these are all
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  Speaker 3: things that are just this is part of building the beast.
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  Speaker 3: And so what's happening as we're putting the car before
• 13:01
  Speaker 3: the horse. Of course, and I'm not saying everybody's doing this,
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  Speaker 3: but from what I've been from questions I've been asking people,
• 13:06
  Speaker 3: and the pulse I'm starting to feel out there is
• 13:08
  Speaker 3: that these kids are going out and they're and I
• 13:12
  Speaker 3: understand it's like a toy. It's like a new toy.
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  Speaker 3: It's like if I through eighty eight today and then
• 13:18
  Speaker 3: tomorrow I can go out and get tested again and
• 13:20
  Speaker 3: try to get to eighty nine and maybe I'm a
• 13:22
  Speaker 3: little sore, or maybe I'm just not thinking about that,
• 13:26
  Speaker 3: you know, do a little arm care and thrown in
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  Speaker 3: the net for five minutes. No, you know, for us,
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  Speaker 3: it took us. We had a pro camp for twelve
• 13:36
  Speaker 3: fourteen years where we had them for eight weeks January
• 13:39
  Speaker 3: and February before spring training. It took us a month,
• 13:42
  Speaker 3: one month to get them into throwing shape before they're
• 13:46
  Speaker 3: really pulling down with any intent. And they weren't even
• 13:49
  Speaker 3: on the mount of course yet. So to your great question, Josh,
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  Speaker 3: is that if there's one shift that I feel like
• 13:57
  Speaker 3: needs to happen for this community to start to fix
• 14:00
  Speaker 3: this problem, and this to me is the source. The
• 14:04
  Speaker 3: focus has to now be on arm conditioning, endurance building,
• 14:09
  Speaker 3: volume building, throwing with arc, stretching the arm out, building
• 14:13
  Speaker 3: into a long toss program, of course, doing a thorough
• 14:16
  Speaker 3: arm care program, all before throwing with high intent. Whether
• 14:21
  Speaker 3: you're throwing at an academy or on a mound, or
• 14:24
  Speaker 3: doing pulldowns or running guns, it's like the cake. You're
• 14:29
  Speaker 3: doing the cake. You don't even think about the icing,
• 14:32
  Speaker 3: which is the pulldowns or the running guns or throwing
• 14:35
  Speaker 3: off the mound. It's not even a concept that comes
• 14:40
  Speaker 3: as a byproduct of forty five minutes to an hour
• 14:43
  Speaker 3: worth of preparation and throwing or whatever the number is.
• 14:47
  Speaker 3: And you're kidding yourself if you're going out somewhere. You know,
• 14:51
  Speaker 3: we talked offline about the house of cards. To me,
• 14:53
  Speaker 3: maybe this is the best time to bring it up.
• 14:56
  Speaker 3: It's like the House of Cars is impressive. You see
• 14:58
  Speaker 3: this thing getting bilk it and bilk it built. That's
• 15:00
  Speaker 3: the velocity chasing. And then if we just remove one
• 15:05
  Speaker 3: one card right, the house of cards gone. That to
• 15:09
  Speaker 3: me is an arm injury. Is the pulling one card out.
• 15:12
  Speaker 3: The velocity chasing, to me is a house of cards
• 15:16
  Speaker 3: until we start to flip the script and focus on
• 15:20
  Speaker 3: the base and the conditioning and the endurance building. And
• 15:23
  Speaker 3: as you said, Josh, before you go out and pull down,
• 15:27
  Speaker 3: it might be forty five. We have guys that go
• 15:30
  Speaker 3: through ten things, you know, or I've seen guys go
• 15:33
  Speaker 3: through ten things. Armcare wise, it takes some twenty thirty
• 15:35
  Speaker 3: you guys know it takes you could take you twenty
• 15:37
  Speaker 3: thirty minutes to get your arm prep if you do
• 15:40
  Speaker 3: a full long tost program out let's say two fifty
• 15:43
  Speaker 3: to three fifty. It's going to take you eighteen twenty
• 15:46
  Speaker 3: twenty two minutes. Okay, now you're ready to pull down,
• 15:52
  Speaker 3: or now you're ready to pull down and throw with
• 15:54
  Speaker 3: high intent off a mountain. It's the end of the conversation.
• 15:58
  Speaker 3: There's nothing else to think about. So I I'm glad
• 16:00
  Speaker 3: you brought that up, Josh, and I don't think it
• 16:02
  Speaker 3: could be more passionate about that as being arguably the
• 16:06
  Speaker 3: single greatest reason. I have other reasons too, and I
• 16:10
  Speaker 3: know you guys do too, but that that to me
• 16:12
  Speaker 3: is probably number one. Because sorry, last thing I'll say
• 16:15
  Speaker 3: is throwing is king, period and in softball, I say
• 16:20
  Speaker 3: throwing is Queen.
• 16:23
  Speaker 1: That's awesome. There's a couple of really good nuggets in there.
• 16:26
  Speaker 1: The first thing I want to touch on is how
• 16:29
  Speaker 1: you talked about with your pro camp building up you
• 16:31
  Speaker 1: know for a month or you know, six weeks, whatever
• 16:33
  Speaker 1: it is, depending probably on how long they were off
• 16:36
  Speaker 1: before you get on the mound, or doing pull downs
• 16:38
  Speaker 1: and then getting on the mound. That is probably one
• 16:40
  Speaker 1: of the most frustrating things I go through with you
• 16:43
  Speaker 1: know now being in the private sector and hearing what
• 16:45
  Speaker 1: their coaches are wanting them to do, and they go
• 16:46
  Speaker 1: to school, and it's the ramp ups are almost always
• 16:50
  Speaker 1: way too fast in my opinion, like they're they're throwing
• 16:53
  Speaker 1: for maybe two weeks and they're already back on the
• 16:55
  Speaker 1: mound after being shut down for a month, or they
• 16:57
  Speaker 1: don't have you know, the way I know you like
• 17:00
  Speaker 1: to think and I like to think is is have
• 17:02
  Speaker 1: the end in mind of where do I need to
• 17:04
  Speaker 1: be by a certain date, and then you you can
• 17:06
  Speaker 1: work backwards from there. If I know I need to
• 17:08
  Speaker 1: be able to throw five innings on you know, February fifteenth,
• 17:12
  Speaker 1: opening day, Okay, we need to work backwards from there
• 17:14
  Speaker 1: to figure out what does that progression look like, and
• 17:16
  Speaker 1: then I can figure out what is the most amount
• 17:18
  Speaker 1: of time I can take off if at the bare minimum,
• 17:21
  Speaker 1: and ideally have a clear plan of what that progression
• 17:23
  Speaker 1: is going to look like. And I just think that's
• 17:25
  Speaker 1: one of one of the other things that leads to
• 17:28
  Speaker 1: the injuries, is just not the proper build up and
• 17:31
  Speaker 1: not not preparing themselves, you know, in a different way
• 17:34
  Speaker 1: to prepare for what they're going to do. Like I
• 17:36
  Speaker 1: had a kid even today that has not thrown in
• 17:39
  Speaker 1: six weeks and he told me that he's expected to
• 17:41
  Speaker 1: throw in a showcase in three weeks, and I was like,
• 17:45
  Speaker 1: you can do what you want. I personally don't recommend
• 17:47
  Speaker 1: that by the time we do what we need to do,
• 17:49
  Speaker 1: you're probably not going to be ready by that time.
• 17:52
  Speaker 1: But that's that's the conversations we have to have with
• 17:55
  Speaker 1: with kids and even even pro guys in some situations.
• 17:58
  Speaker 1: But I love what you said about that, about just
• 18:01
  Speaker 1: the preparation and building up for that.
• 18:04
  Speaker 3: You know.
• 18:05
  Speaker 1: Now the question I have, you know, shifting gears a
• 18:07
  Speaker 1: little bit towards the velocity chasing. It's it's interesting and frustrating,
• 18:13
  Speaker 1: and I understand both sides. Is that's what's being valued
• 18:17
  Speaker 1: right now. Right it's it's being valued by colleges, by
• 18:20
  Speaker 1: pro teams to throw harder, and the numbers support it
• 18:23
  Speaker 1: from a performance standpoint. The harder you throw, typically the
• 18:26
  Speaker 1: numbers are better. And I don't think you're saying that,
• 18:29
  Speaker 1: you know, throwing hard or trying to throw harder is
• 18:31
  Speaker 1: bad obviously, because through what you've done with many guys,
• 18:34
  Speaker 1: through your long toss program, guys have added velocity.
• 18:39
  Speaker 3: You know.
• 18:39
  Speaker 1: The way I'm interpreting what you're saying it's almost like
• 18:41
  Speaker 1: guys are are impatient with it. They're trying to get
• 18:44
  Speaker 1: ahead of the horse and doing doing, you know, quicker
• 18:46
  Speaker 1: strategies or different things that they're not ready to do
• 18:49
  Speaker 1: in order to throw harder and maybe trying to throw
• 18:51
  Speaker 1: as hard as they can on days where the body
• 18:53
  Speaker 1: physically isn't ready for it. So correct me if I'm
• 18:56
  Speaker 1: wrong on that. But what do you think is the answer?
• 18:58
  Speaker 1: If that is what is being valued at the highest level,
• 19:01
  Speaker 1: how do we ultimately shift that?
• 19:04
  Speaker 3: You know?
• 19:04
  Speaker 1: With that in mind?
• 19:06
  Speaker 3: Yeah, great, great, shared. The answer is actually really simple
• 19:11
  Speaker 3: and straightforward. I put a tweet out about this the
• 19:14
  Speaker 3: other day, which is basically, you chase the arm conditioning,
• 19:19
  Speaker 3: you chase the arm endurance, you chase the arm preparation,
• 19:26
  Speaker 3: you chase a great long toss build up back to
• 19:29
  Speaker 3: your kid three weeks. We have a very simple rolla
• 19:32
  Speaker 3: thumb which is, and we did this. We got this
• 19:34
  Speaker 3: from fourteen years or so of feedback from the players
• 19:38
  Speaker 3: we work with before spring training. It's a minimum of
• 19:42
  Speaker 3: three weeks just to get out to your max distance.
• 19:45
  Speaker 3: That's throwing six to seven days a week just to
• 19:49
  Speaker 3: so you're not even pulling down yet. So for us,
• 19:51
  Speaker 3: it's without even thinking about it. It's one month just
• 19:54
  Speaker 3: to get into what we call pulldown shape. You're not
• 19:56
  Speaker 3: even on a mound yet, so yes to the just
• 20:00
  Speaker 3: to reference that real fast. But no, the bottom line
• 20:04
  Speaker 3: is is that your your question, Jared is until we
• 20:08
  Speaker 3: change the paradigm, and look, I wanted to throw them.
• 20:11
  Speaker 3: I still want to throw the ball as far as
• 20:13
  Speaker 3: I can. So we're that's why we love pulldowns. You know,
• 20:16
  Speaker 3: to Josh's point, one of the greatest feelings for me,
• 20:19
  Speaker 3: I've played third base, I hit, you know, I did
• 20:22
  Speaker 3: both sides, so I playing defense, you know, pitching. Of
• 20:26
  Speaker 3: all the things I've done in my life, maybe you know,
• 20:29
  Speaker 3: not even in a game, is just pulling down. There's
• 20:32
  Speaker 3: something magical about So we want the velocity too. All
• 20:36
  Speaker 3: we're saying is is that we want the velocity as
• 20:39
  Speaker 3: a byproduct of first having the base in place, so
• 20:42
  Speaker 3: you get the best of both worlds. So that's the
• 20:45
  Speaker 3: The answer is is that the velocity is still you're
• 20:48
  Speaker 3: put this way. Your best velocity is gonna come anyway,
• 20:51
  Speaker 3: and maybe even better velocity as a byproduct of doing
• 20:57
  Speaker 3: A before b A is is get your arm as healthy, durable,
• 21:01
  Speaker 3: strong as you can from a conditioning, endurance, volume building
• 21:06
  Speaker 3: point of view, athleticism point of view, appropriate reception point
• 21:09
  Speaker 3: of view, at your release point through long tops, engaging
• 21:13
  Speaker 3: your core, engaging your legs, get engaging ground forces by
• 21:16
  Speaker 3: throwing the ball higher and further. So just start there
• 21:21
  Speaker 3: and then at the end it's a beautiful thing because
• 21:24
  Speaker 3: not only are you going to tap into your best
• 21:26
  Speaker 3: velocity anyway, but you're going to have the health, endurance, recovery,
• 21:31
  Speaker 3: feel athleticism to go with it. So I hope I
• 21:34
  Speaker 3: know I went back and forth, but hopefully Jared that
• 21:37
  Speaker 3: that hit the bottom line with the.
• 21:39
  Speaker 1: Question, Yeah, that's perfect, thank you.
• 21:42
  Speaker 4: Yeah, that's so awesome and so full.
• 21:46
  Speaker 2: Like an athlete who doesn't have a coach to program
• 21:49
  Speaker 2: them or like is watching over them, when can they
• 21:53
  Speaker 2: know that they're ready to stop going into these velocity
• 21:58
  Speaker 2: programs and that the almas conditioned enough and is ready
• 22:03
  Speaker 2: to go and do these higher intent throwing decisions.
• 22:07
  Speaker 3: Great question, man, you guys are crushing it.
• 22:11
  Speaker 5: So we had a rule, Josh, which was with our
• 22:16
  Speaker 5: guys because look, by the time mid January really ended,
• 22:20
  Speaker 5: the January turn into early February, especially for guys that
• 22:23
  Speaker 5: were going to early camp.
• 22:25
  Speaker 3: Of course, we had them throwing in December away from us,
• 22:28
  Speaker 3: but they were starting to want to get off the
• 22:32
  Speaker 3: mound sooner than later. Of course, we had more time
• 22:35
  Speaker 3: with guys going to minor league camp March first or so.
• 22:39
  Speaker 3: But we had a real thumb which was not only
• 22:42
  Speaker 3: did they have to be and believe me, the ones
• 22:44
  Speaker 3: that were around us for a while knew there was
• 22:47
  Speaker 3: no rush, but they had to get to their max distance.
• 22:50
  Speaker 3: And it wasn't just their max distance. I'm going to
• 22:52
  Speaker 3: use a simple number like three hundred feet. They not
• 22:55
  Speaker 3: only had to get to three hundred feet, but I
• 22:57
  Speaker 3: could tell and they knew if it was three hundred
• 22:59
  Speaker 3: feet by getting there too fast or overthrowing, by coming
• 23:03
  Speaker 3: like like, we don't mind guys coming out of the mechanics,
• 23:05
  Speaker 3: we want them to be athletic, but if it looked ridiculous,
• 23:09
  Speaker 3: you know, we knew that they were rushing. Number two
• 23:12
  Speaker 3: is that not only did they have to get to
• 23:13
  Speaker 3: their max distance, they had to make eight to ten
• 23:16
  Speaker 3: or five to ten very comfortable throws at their max distance, which,
• 23:20
  Speaker 3: by the way, I think just about every time we
• 23:23
  Speaker 3: did this they would end up going further right like
• 23:26
  Speaker 3: they thought thrinted was the endgame, and then they ended
• 23:29
  Speaker 3: up three twenty you know, two sessions later. But the
• 23:32
  Speaker 3: point is is we knew that they were ready to
• 23:35
  Speaker 3: pull down by being what we call fully opened up
• 23:39
  Speaker 3: or fully stretched out, because it was really obvious they
• 23:42
  Speaker 3: would get to their max distance and they weren't just
• 23:45
  Speaker 3: one great bolt and they were done. They had to
• 23:49
  Speaker 3: make like I said, five to ten throws there comfortably,
• 23:53
  Speaker 3: and that was sort of our tell tale sign that
• 23:55
  Speaker 3: they were ready to pull down. And then, believe it
• 23:57
  Speaker 3: or not, Josh, even though technically you're fully opened up
• 24:00
  Speaker 3: so you're fully ready to pull down. We probably told
• 24:05
  Speaker 3: them like ninety percent the first day, you know, pull
• 24:08
  Speaker 3: down ninety percent, you know, just like long tage, you
• 24:11
  Speaker 3: build into it. We wanted them to build even to
• 24:13
  Speaker 3: their pulldowns. So maybe the next session two day we
• 24:16
  Speaker 3: went like Monday, Wednesday, Friday, so maybe Wednesday ninety ninety
• 24:20
  Speaker 3: five percent, and let's say we had we had them
• 24:23
  Speaker 3: earned three sessions of good pulldowns with their max distance,
• 24:27
  Speaker 3: and that's when we felt like, okay, you're ready to
• 24:30
  Speaker 3: get off a mount and throw it full in ten,
• 24:32
  Speaker 3: even if it was only fifteen to twenty pitches. But
• 24:36
  Speaker 3: for someone at home, as you said, that's sort of
• 24:38
  Speaker 3: winging this or trying to what does it mean to
• 24:40
  Speaker 3: listen to my arm or listen to my body or
• 24:42
  Speaker 3: when is the right time to pull down? You're right,
• 24:44
  Speaker 3: so it could be a very ambiguous question. That to
• 24:47
  Speaker 3: me is one of the most full proof ways to
• 24:50
  Speaker 3: know that you're ready to pull down.
• 24:54
  Speaker 1: That's good stuff. I'm going to build on that because
• 24:57
  Speaker 1: I think it's interesting, you know, with the weighted ball
• 24:59
  Speaker 1: pull downs and what guys are doing with those, like
• 25:02
  Speaker 1: how would those tie in do you think to what
• 25:05
  Speaker 1: you guys are doing with the extension long toss and
• 25:07
  Speaker 1: the pulldowns with the baseball, Like what's your feeling and
• 25:11
  Speaker 1: your take on doing pulldowns with with weighted baseballs? And
• 25:14
  Speaker 1: if you're for it, do you think that they would
• 25:16
  Speaker 1: just be added in and blended in at the same
• 25:18
  Speaker 1: time during the regular polldown phase or how would you
• 25:21
  Speaker 1: blend the weighted ball use.
• 25:24
  Speaker 3: Yeah, so to full disclosure, I'm really good about punting
• 25:29
  Speaker 3: things that are not in my wheelhouse. You know. The
• 25:32
  Speaker 3: funny thing is we've partnered with drive Line for several
• 25:35
  Speaker 3: APCA shows and I just haven't done a good enough
• 25:40
  Speaker 3: job it's really on me to kind of delve more
• 25:43
  Speaker 3: into weighted balls and you know how they're incorporating because
• 25:47
  Speaker 3: this question does come up a decent amount. And so
• 25:49
  Speaker 3: what I do, Jared is I always punt that question
• 25:52
  Speaker 3: to the following number one. As I say, this throwing
• 25:55
  Speaker 3: is king or Queen, and you still want to go
• 25:59
  Speaker 3: through the process of building up your long test distance properly,
• 26:02
  Speaker 3: building up your endurance properly, and building into your pullouts properly.
• 26:05
  Speaker 3: You want to that's the macro. I love macro micro.
• 26:09
  Speaker 3: I use that metaphor all the time. So let's get
• 26:11
  Speaker 3: the macro done. Once the macro is done, how you
• 26:15
  Speaker 3: blend and integrate weighted balls or clios or anything else,
• 26:20
  Speaker 3: you know, shaping movement patterns, that's something that I don't
• 26:25
  Speaker 3: have an answer for because I have I don't have
• 26:27
  Speaker 3: first hand experience, but I would just say that my
• 26:30
  Speaker 3: my knee jerk reaction is is that once you get
• 26:34
  Speaker 3: into great pulldown shape, that would be the time on
• 26:38
  Speaker 3: a polldown day, probably even on a polldown day that
• 26:42
  Speaker 3: maybe you're not even throwing off the mound. That would
• 26:44
  Speaker 3: be more conditioning or training where you're working on weighted
• 26:49
  Speaker 3: ball pull downs, assuming that the weighted balls were incrementally
• 26:53
  Speaker 3: also properly built into the program. Right, there's no there's
• 26:57
  Speaker 3: no shocking of the army. That's a word that you'll
• 26:59
  Speaker 3: hear from me probably more than once tonight. So yeah,
• 27:02
  Speaker 3: I think the best thing to do is just sort
• 27:03
  Speaker 3: of put on that. I'd probably ask you guys, you
• 27:06
  Speaker 3: know what your experience is, because for me, it we
• 27:10
  Speaker 3: just liked our lane of let's just get the let's
• 27:12
  Speaker 3: do the macro first. You just can't miss it's the cake.
• 27:16
  Speaker 3: You can't miss on the cake. Bringing in supplements can
• 27:20
  Speaker 3: be amazing and can be very helpful, but you can't
• 27:24
  Speaker 3: you can't mess up the cake has to be done right.
• 27:28
  Speaker 3: So i'd be curious what your guys is take would
• 27:30
  Speaker 3: be on you know, blending in you know, weighted balls
• 27:34
  Speaker 3: and things like that.
• 27:37
  Speaker 1: What do you got, Josh?
• 27:42
  Speaker 2: I think for me, as you said, it just has
• 27:43
  Speaker 2: to be a slower progression, you know, like as you said,
• 27:47
  Speaker 2: you don't want to shou up the arm And uh,
• 27:50
  Speaker 2: what I kind of did was I long toss with
• 27:53
  Speaker 2: weight to bulls as well, and so I would long
• 27:56
  Speaker 2: to us with the six ounce seven ounce even a softball,
• 28:00
  Speaker 2: and so my almost kind of built up to do
• 28:02
  Speaker 2: those pulldowns with the with the way to bulls, you know,
• 28:06
  Speaker 2: with the lightables. It's a little bit different because I
• 28:08
  Speaker 2: didn't lung to us with them, and you know, even
• 28:11
  Speaker 2: like pulling down the three ounces, I really did feel.
• 28:15
  Speaker 4: It felt stressful on the arm, so I limited those.
• 28:18
  Speaker 2: But I think, as you said, it just has to
• 28:21
  Speaker 2: be a progression and like something that just has to
• 28:25
  Speaker 2: slowly incorporate into your throne program.
• 28:29
  Speaker 3: I think it's perfect because at the that's what I
• 28:33
  Speaker 3: would tend to hear from other pitching coaches and people
• 28:37
  Speaker 3: have talked to about this, is that it's all it
• 28:40
  Speaker 3: always comes back to. It's funny, even long toss, it
• 28:43
  Speaker 3: just comes back to incremental, right, Like there's adapt there's
• 28:45
  Speaker 3: an adaptability phase that we just have to go through smartly.
• 28:50
  Speaker 3: And Josh, to your credit, you know you could have easily.
• 28:54
  Speaker 3: You know, that's my concern is that you know under
• 28:57
  Speaker 3: and overloading can maybe have a quick impact on below.
• 29:02
  Speaker 3: But to your credit, you had an awareness and a
• 29:05
  Speaker 3: sensitivity to whether you knew it intuitively or our coach
• 29:10
  Speaker 3: you know, suggested it to you. That was really smart
• 29:13
  Speaker 3: of you, because just this jumping is so shocking to
• 29:20
  Speaker 3: the arm. I gotta just tell you one other quick story.
• 29:23
  Speaker 3: I worked with a kid once in the nineties who
• 29:26
  Speaker 3: was you talked about. His dad was way ahead of it,
• 29:29
  Speaker 3: like not that they weren't weighted balls out there. I mean,
• 29:32
  Speaker 3: this is I think pre internet. But he had the
• 29:36
  Speaker 3: colored balls right, the blue, the red, the yellow, and
• 29:38
  Speaker 3: I think it was it went from like five in
• 29:43
  Speaker 3: a co five and a half or five minute whatever
• 29:45
  Speaker 3: it was up to maybe twelve ounces. But his dad
• 29:49
  Speaker 3: used like, I think, his whole high school career three
• 29:51
  Speaker 3: years to get to the twelve ounce ball. To where
• 29:54
  Speaker 3: this kid thrown the twelve ounce ball. We warmed up
• 29:57
  Speaker 3: with it before we long tossed, which I I had
• 30:00
  Speaker 3: the first time experience of what a shock to the
• 30:02
  Speaker 3: arm can be if you're not careful. But the point
• 30:05
  Speaker 3: is is that he threw this thing like nothing, and
• 30:08
  Speaker 3: I could tell and his movement patterns were smooth and perfect.
• 30:11
  Speaker 3: This kid's name was Matt Harrington. Matt was going to
• 30:14
  Speaker 3: maybe go first overall in the draft that year, but
• 30:18
  Speaker 3: based on a number of things, he went I think
• 30:20
  Speaker 3: seventh and never ended up signing. It's a whole long
• 30:24
  Speaker 3: story that it's an unfortunate story. But who knows, maybe
• 30:29
  Speaker 3: not unfortunate because he got on his path to something else.
• 30:32
  Speaker 3: But he was up to ninety eight in high school
• 30:35
  Speaker 3: when ninety eight was one hundred and ten, you know
• 30:38
  Speaker 3: what I mean, Like you can look him up Matt Harrington.
• 30:40
  Speaker 3: But that was my first experience. This is I'm telling
• 30:44
  Speaker 3: you this is in the nineties with weighted balls. But
• 30:46
  Speaker 3: the point is is that his dad had the awareness
• 30:50
  Speaker 3: to incrementally build this weight into his son's arm over
• 30:54
  Speaker 3: a like a three or four year period in high school. Oh,
• 30:57
  Speaker 3: by the way, he was also a hardcore long task
• 31:00
  Speaker 3: and his dad taught him about this is before we
• 31:02
  Speaker 3: met It's beautiful. His dad taught him when they went
• 31:04
  Speaker 3: to pull down. They went to a park and he
• 31:07
  Speaker 3: told him the naim for the bottom of the fence
• 31:10
  Speaker 3: because his dad intuitively knew that a true pulldown meant
• 31:15
  Speaker 3: you have to take all your uphill throwing and then
• 31:17
  Speaker 3: use that advantage of the leverage right and the angles
• 31:21
  Speaker 3: in the centerpical force of going downhill. And he also
• 31:24
  Speaker 3: knew the ball would fly up if you didn't have
• 31:27
  Speaker 3: that focal point. And so anyway, his dad was also
• 31:29
  Speaker 3: into I don't even know if he knew they were
• 31:31
  Speaker 3: called pull at what they were called. But he was
• 31:33
  Speaker 3: into this concept of uphill and downhill at a young age.
• 31:37
  Speaker 3: And what a shock, this kid have the best arm
• 31:39
  Speaker 3: in the nation, especially for our high school pitcher. But anyway,
• 31:43
  Speaker 3: as I digress.
• 31:45
  Speaker 1: Yeah, no, that's very interesting, and I like the way
• 31:49
  Speaker 1: you put it. You know, a little bit ago about
• 31:51
  Speaker 1: how you got to get the cake right right and
• 31:54
  Speaker 1: the weighted balls or different supplements or different tools. That's
• 31:58
  Speaker 1: like the cherry on top. If we don't get the
• 32:00
  Speaker 1: first part right though, like it doesn't matter after I
• 32:02
  Speaker 1: were just putting ourselves at a risk, Like I would say,
• 32:04
  Speaker 1: like especially we're talking about younger players, you know, high
• 32:07
  Speaker 1: school kids or especially early high school kids, like master
• 32:10
  Speaker 1: long toss. And if you're doing it the way you're
• 32:11
  Speaker 1: talking about it, and they're doing all this prep, they're
• 32:14
  Speaker 1: doing their arm care, they're in the weight room getting stronger,
• 32:16
  Speaker 1: they're doing all these things, they're gonna throw harder and harder.
• 32:19
  Speaker 1: They don't need to necessarily skip steps in my opinions,
• 32:22
  Speaker 1: to try to try to rush the process, so to speak.
• 32:25
  Speaker 1: So if they know, if they're able to get every
• 32:27
  Speaker 1: ounce out of you know, out of the long toss
• 32:29
  Speaker 1: and out of you know, all their other training protocols.
• 32:32
  Speaker 1: As they're building that foundation, then they can add that
• 32:34
  Speaker 1: on later on. Like for me, I mean, I experimented
• 32:37
  Speaker 1: with everything. I didn't throw very hard, and I could
• 32:39
  Speaker 1: throw strikes and know how to pitch, but velocity was
• 32:41
  Speaker 1: my limiting factor as a player. So when I was
• 32:44
  Speaker 1: in my early twenties to mid twenties and I'm playing
• 32:46
  Speaker 1: independent ball, I was trying everything. I was long tossing
• 32:49
  Speaker 1: with weighted balls. I would I'd start with eleven ounce ball,
• 32:52
  Speaker 1: go to a nine, and go to a seven, and
• 32:53
  Speaker 1: I'm throwing a six ounce as far as I possibly can,
• 32:55
  Speaker 1: and then pulling down with a four ounce or a
• 32:57
  Speaker 1: three ounce, just trying to do whatever it took. But
• 33:00
  Speaker 1: that's not something I would necessarily recommend to most players
• 33:04
  Speaker 1: are a kid I was, in my opinion or not
• 33:07
  Speaker 1: my opinion, but my thought process was I had to
• 33:10
  Speaker 1: be a little bit more aggressive or risky with my
• 33:13
  Speaker 1: training to try to throw a little bit harder. And
• 33:15
  Speaker 1: I did throw harder. But I also ended up having
• 33:17
  Speaker 1: Tommy John that year, so there's something to be said
• 33:20
  Speaker 1: for that too. But that was just the stage of
• 33:22
  Speaker 1: my career where it was either throw harder and start
• 33:25
  Speaker 1: pitching better, or your career is going to be done.
• 33:27
  Speaker 1: So I felt comfortable with that risk.
• 33:30
  Speaker 3: Yeah, and you were also in a place in your
• 33:31
  Speaker 3: career where you know, there's the thought process of it.
• 33:35
  Speaker 3: If you're thirty eight and you've got fifteen years in
• 33:37
  Speaker 3: the big leagues, and you know, someone teaches you a
• 33:42
  Speaker 3: splitter or something that's really hard on the elbow theoretically,
• 33:46
  Speaker 3: and it could cause an injury, but it could also
• 33:49
  Speaker 3: keep you in the game for one more year or
• 33:50
  Speaker 3: a chance to win a World Series. You know, there
• 33:52
  Speaker 3: comes a point where you're like, Okay, that might be
• 33:54
  Speaker 3: a you know, it might be a decent trade off,
• 33:58
  Speaker 3: because you know, I'm playing with the house money, and
• 34:00
  Speaker 3: at your point of your life, Jared, you thought, you know,
• 34:03
  Speaker 3: I I want to get into affiliated baseball. I want
• 34:06
  Speaker 3: to get to the big leagues, and so I may
• 34:08
  Speaker 3: have to try some drastic things, but not I not
• 34:11
  Speaker 3: don't even call them drastic as you use the word experimental.
• 34:15
  Speaker 3: But I think the purpose of this podcast is to
• 34:18
  Speaker 3: get people to understand that, you know that where that
• 34:21
  Speaker 3: might be a last resort. I think this podcast can
• 34:25
  Speaker 3: almost be called you know the cake. You know, it's
• 34:27
  Speaker 3: it just feels like everything's coming back to the cake.
• 34:31
  Speaker 3: You know, the metrics, we're chasing the metrics. It's not
• 34:33
  Speaker 3: to chase. Don't chase the metrics, chase the cake. Your
• 34:35
  Speaker 3: metrics are going to get better.
• 34:37
  Speaker 4: I love that's that's so awesome.
• 34:42
  Speaker 2: I'm super curious, h is it an alternative to lung toss?
• 34:48
  Speaker 2: And I'm just asking because you know, Improvo, especially in
• 34:53
  Speaker 2: in season, I don't think I saw a single person
• 34:55
  Speaker 2: long toss. And you know, even even though I you
• 35:00
  Speaker 2: it was probably good for me to do it, Like
• 35:02
  Speaker 2: in season, no one wants a lung toss.
• 35:04
  Speaker 4: Like you're tired, you just want to kind of.
• 35:06
  Speaker 2: Like especially on light days, you just want to play
• 35:08
  Speaker 2: catch and get out. And so I'm curious, is it
• 35:12
  Speaker 2: an alternative to long toss?
• 35:16
  Speaker 3: Wow, my knee jerk reaction, Josh is No, there's not.
• 35:23
  Speaker 3: There's just no substitution. I mean, if you're in an
• 35:25
  Speaker 3: indoor facility and you're desperate to stretch your arm out,
• 35:29
  Speaker 3: you can gradually throw uphill into a net and get
• 35:31
  Speaker 3: your thrinnered feet in, so you can that that's a substitution.
• 35:34
  Speaker 3: But as far as like trying to get by a
• 35:37
  Speaker 3: season by not long tossing. No, it's it's a very
• 35:40
  Speaker 3: black and white issue. And and to your point, it's
• 35:44
  Speaker 3: something that I've I've been trying in my own way,
• 35:46
  Speaker 3: whether it's through the manuals that you know I've written,
• 35:50
  Speaker 3: or through podcasts, or through just you know, talking to
• 35:53
  Speaker 3: coaches over the years, I have tried to, you know,
• 35:58
  Speaker 3: get this awareness way up that especially like on a
• 36:03
  Speaker 3: five day or six day rotations, especially with I have
• 36:05
  Speaker 3: an article a lot I've written with Adam Revelette on
• 36:08
  Speaker 3: really pitch your protocols, like don't get me started on
• 36:12
  Speaker 3: Ncason stuff. Absolutely, if you're not, first of all, the
• 36:16
  Speaker 3: reason why players get tired, it's like an oxymorn well,
• 36:22
  Speaker 3: or there's like a paradox to this. Well, you're getting
• 36:24
  Speaker 3: tired because you're not long tossing, because you're saving your
• 36:28
  Speaker 3: arm for the game like a relief pitcher, and you're
• 36:32
  Speaker 3: because you think you need to save your juice. You're
• 36:35
  Speaker 3: not conditioning, you're not building endurance, so then you're not
• 36:37
  Speaker 3: going to recover as well, and so you're kind of
• 36:40
  Speaker 3: hanging on for dear life. We call that a negative cycle,
• 36:43
  Speaker 3: where a positive cycle is the opposite. You come into
• 36:47
  Speaker 3: spring training where let's say on a five day cycle.
• 36:50
  Speaker 3: You know, you you pitch on a on a Monday
• 36:54
  Speaker 3: is your start day, and then like a Thursday is
• 36:56
  Speaker 3: how we do it day three as a side, right,
• 36:59
  Speaker 3: and then on Saturday theoretically is your start day. So
• 37:03
  Speaker 3: you have three days like Monday, Thursday, Saturday where you
• 37:06
  Speaker 3: can stretch your arm out pretty much to max distance.
• 37:09
  Speaker 3: Now you don't have to pull down much on those days,
• 37:11
  Speaker 3: but we'd say if nothing else, you have like a Monday, Saturday. Sorry, yeah,
• 37:18
  Speaker 3: your start day, sorry, your start day, and then your
• 37:21
  Speaker 3: next start day. So that's two out of like eight
• 37:24
  Speaker 3: days so to speak. You're going to get full distance
• 37:27
  Speaker 3: in and full pull downs. And then that mid week
• 37:30
  Speaker 3: or mid cycle pen you're still going to get three
• 37:34
  Speaker 3: hundred feet you just don't have to really pull down much.
• 37:36
  Speaker 3: So the point is this, you're doing a lot of
• 37:39
  Speaker 3: endurance and conditioning and stretching it out and athleticism and
• 37:42
  Speaker 3: engagement of your core and legs and so on and
• 37:44
  Speaker 3: so forth, so you're getting stronger. One of the telltale
• 37:48
  Speaker 3: signs of our guys. I know this is going to
• 37:49
  Speaker 3: sound like it's almost because we did it or we
• 37:52
  Speaker 3: want to make it sound good. I'm just telling you
• 37:54
  Speaker 3: the truth. One of the telltale signs of our guys
• 37:57
  Speaker 3: unless they were not allowed to long toss in the organize,
• 38:00
  Speaker 3: which is was a major issue in the nineties and
• 38:03
  Speaker 3: early two thousands, they got healthier and stronger throughout the year,
• 38:08
  Speaker 3: or at least sustained it. They got healthier or stronger
• 38:11
  Speaker 3: in game, or at least sustained it because they were
• 38:14
  Speaker 3: built that way the cake, and then they maintenanced through
• 38:19
  Speaker 3: the season. It's sort of like you lift all off
• 38:21
  Speaker 3: season and then you just go cold turkey, literally do
• 38:25
  Speaker 3: not touch a weight for six months, right. Or you're
• 38:30
  Speaker 3: doing yoga all off season, then you stop doing yoga,
• 38:33
  Speaker 3: or you're meditating off season and then you stop meditating.
• 38:35
  Speaker 3: It doesn't make any sense. So it doesn't mean you
• 38:38
  Speaker 3: have to go long tossing three or four days a week,
• 38:41
  Speaker 3: got to three hundred and pull down as far as
• 38:42
  Speaker 3: you can. But my goodness, is there a desperate need
• 38:47
  Speaker 3: for these guys through the season, especially in probo when
• 38:51
  Speaker 3: you're out there every day and it's like, look, it's
• 38:56
  Speaker 3: like putting money in the bank. Right. Your arm is
• 38:59
  Speaker 3: like this bank account. Your body is this bank account. Right,
• 39:02
  Speaker 3: So you put a ton of money in the off
• 39:06
  Speaker 3: season into this bank account, and now it's a career.
• 39:09
  Speaker 3: It's compounding. You want it to compound, right, And then
• 39:12
  Speaker 3: you hit the brakes when you get to spring training
• 39:14
  Speaker 3: and all of a sudden you're not long tossing as much. Oh,
• 39:18
  Speaker 3: by the way, it's back to our House at Cards syndrome.
• 39:21
  Speaker 3: So you get to spring training. I'm not blaming this
• 39:22
  Speaker 3: on the organization or the player. I'm just saying, if
• 39:24
  Speaker 3: this happens, it's the house of cards all over again.
• 39:28
  Speaker 3: You start putting more energy into high intent throws and
• 39:31
  Speaker 3: then saving your arm or protecting your arm. And so
• 39:35
  Speaker 3: now what you're doing is the emphasis is on the
• 39:38
  Speaker 3: higher intent throwing and now it's away from the conditioning piece.
• 39:45
  Speaker 3: And so this again is where the shocking of the
• 39:47
  Speaker 3: arm starts to happen. And so anyway, Josh, the question
• 39:55
  Speaker 3: is so important because as we all know, all three
• 39:57
  Speaker 3: of us, that once this and starts, there's a lot
• 40:01
  Speaker 3: of theories out there as to you know, how to
• 40:04
  Speaker 3: stay in the arm and maintenance it. And for us,
• 40:07
  Speaker 3: it's a it's a it's it's a slam dunk. If
• 40:10
  Speaker 3: you are not getting in some type of long toss
• 40:12
  Speaker 3: throughout the season once to twice a cycle as a starter,
• 40:17
  Speaker 3: and a is a bullpen guy, there's an article. People
• 40:22
  Speaker 3: are interested in looking it up. But if you're a
• 40:25
  Speaker 3: bullpen guy and you're not the long guy, the long
• 40:27
  Speaker 3: guy is the only tricky one to kind of figure
• 40:29
  Speaker 3: this thing out with. But if you're a one or
• 40:31
  Speaker 3: two inning guy, which pretty much everybody is nowadays, well,
• 40:36
  Speaker 3: if you're not stretching your arm at at least every
• 40:39
  Speaker 3: third day at the absolute minimum, too close to your
• 40:42
  Speaker 3: normal long toss distance, or here's another way of saying this,
• 40:46
  Speaker 3: if you're not out to two hundred and two forty,
• 40:48
  Speaker 3: if you're a three thirty guy, most days you don't
• 40:52
  Speaker 3: have to look, you don't have to pull down at all.
• 40:55
  Speaker 3: But you can get some stretching, get some range of motion,
• 40:58
  Speaker 3: build some conditioning, built some volume. Oh, by the way,
• 41:03
  Speaker 3: that is going to prepare you for if you do
• 41:05
  Speaker 3: get in the game that night. There's gonna be less
• 41:07
  Speaker 3: of a shock on your arm. You're gonna have way
• 41:10
  Speaker 3: better arm strength, you're gonna get looser better, and you're
• 41:13
  Speaker 3: going to recover the next day better because you went
• 41:16
  Speaker 3: out to two forty and didn't save your arm for
• 41:18
  Speaker 3: the game. And if you threw forty eight pitches the
• 41:21
  Speaker 3: night before, which doesn't happen much anymore. I get it.
• 41:24
  Speaker 3: You might only go out to one fifty eight the
• 41:26
  Speaker 3: next day, some guys might go to one twenty. I
• 41:29
  Speaker 3: get it. But then that next day, whether you're going
• 41:32
  Speaker 3: in the game or not, at that that night, if
• 41:35
  Speaker 3: you're not going at least two hundred to fifty because
• 41:37
  Speaker 3: you're a three point thirty guy, it doesn't make any
• 41:39
  Speaker 3: sense to me on any level, with any paradigm when
• 41:43
  Speaker 3: you're talking about training and development and maintenance, right, I mean,
• 41:46
  Speaker 3: what do you guys say about that? Yeah?
• 41:51
  Speaker 1: No, I totally agree. And I think it's like, as
• 41:53
  Speaker 1: long as you're training this way, if, like you say,
• 41:55
  Speaker 1: you're long toss in three four times a week, whatever
• 41:57
  Speaker 1: it is during the offseason, there's no reason you can
• 42:00
  Speaker 1: maintain it.
• 42:00
  Speaker 3: Now.
• 42:00
  Speaker 1: If you're not doing that, you're probably gonna have to
• 42:02
  Speaker 1: have a gradual progression with it, just like anything. But
• 42:05
  Speaker 1: if you completely shut it down from what you're doing
• 42:07
  Speaker 1: all off season, doesn't fully make sense. And what I
• 42:10
  Speaker 1: like to think about with the long tooss is, like
• 42:13
  Speaker 1: you always say, you're massaging the arm. The extension part
• 42:16
  Speaker 1: of the long tooss isn't aggressive throwing, which I think
• 42:19
  Speaker 1: some people have to get out of their head is
• 42:21
  Speaker 1: long toos doesn't necessarily mean I'm throwing it as hard
• 42:24
  Speaker 1: as I possibly can. Every thrower I'm pulling down on
• 42:27
  Speaker 1: those days. If you're doing long tooss properly, the extension
• 42:30
  Speaker 1: phase is it literally feels like you're massaging and stretching
• 42:33
  Speaker 1: the arm. You're not throwing it with any sort of
• 42:36
  Speaker 1: velocity or on a line as you're starting off. And
• 42:38
  Speaker 1: that is like one thing I try to get out
• 42:41
  Speaker 1: of guys when I'm throwing with them is like their
• 42:44
  Speaker 1: first throw of the day is like as hard as
• 42:45
  Speaker 1: they can on a line right at me from sixty
• 42:47
  Speaker 1: feet versus, Okay, we're gonna gradually build out. I'm gonna
• 42:50
  Speaker 1: go nice and easy. And the term I like to
• 42:52
  Speaker 1: use a lot with guys is see how easily or
• 42:55
  Speaker 1: how effortlessly you can reach me, whether I'm at ninety
• 42:58
  Speaker 1: feet one twenty one point fifty, how easy can you
• 43:00
  Speaker 1: reach me in this? And eventually you're gonna do a
• 43:02
  Speaker 1: point to where you have to put more effort into
• 43:03
  Speaker 1: the throw, but you can get out. You know, if
• 43:06
  Speaker 1: you're a three hundred foot long toss guy, you can
• 43:08
  Speaker 1: get out to two hundred to two twenty with fairly
• 43:10
  Speaker 1: minimal effort if you have arc on the ball and
• 43:13
  Speaker 1: it starts to know, it feels good. Like that's that
• 43:15
  Speaker 1: was my experience with longtas is like I wanted to
• 43:17
  Speaker 1: do it more and more because it just felt good
• 43:20
  Speaker 1: on the arm, and as I got away from longos,
• 43:22
  Speaker 1: which I didn't really ever get away from, but when
• 43:24
  Speaker 1: I did, at times, my arm usually didn't feel as
• 43:27
  Speaker 1: good and it wasn't as strong. So to your point,
• 43:30
  Speaker 1: it's long toss isn't just throwing it hard. There's there's
• 43:34
  Speaker 1: multiple benefits and you can stretch it out without having
• 43:38
  Speaker 1: you know, high intensity into the throw. So I think,
• 43:40
  Speaker 1: like that's one of the first things is guys have
• 43:41
  Speaker 1: to understand throwing it easy with an arc massage and
• 43:44
  Speaker 1: the arm stretching it out as you're going out.
• 43:47
  Speaker 3: You know what's cool about that too, is you you
• 43:50
  Speaker 3: make such a brilliant point that I need to I
• 43:52
  Speaker 3: need to bring that up more often because the truth
• 43:56
  Speaker 3: of it is is that long toss is probably seventy
• 44:01
  Speaker 3: percent of the time, if not more but let's say
• 44:04
  Speaker 3: at least seventy percent, let's say seventy five is around
• 44:06
  Speaker 3: her number three cores at the time. It's as you said,
• 44:11
  Speaker 3: it's it's stretching. It's massaging, right, it's throwing with arc,
• 44:15
  Speaker 3: it's relaxation, it's fluidity, right, it's a it feels good. Right,
• 44:20
  Speaker 3: we're stretching the arm out. And to your point, Jerry,
• 44:23
  Speaker 3: which is super smart, is yeah, look at long toss
• 44:27
  Speaker 3: more is more often than not. Is you're just getting
• 44:29
  Speaker 3: a good stretch in, you're getting distanced, you're building velocity, sorry,
• 44:33
  Speaker 3: you're building endurance, you're building athleticism. Yeah, that's long toss.
• 44:39
  Speaker 3: Pulling down is a is a piece of long test
• 44:42
  Speaker 3: that you do, you know, infrequently compared to general long
• 44:48
  Speaker 3: toss throwing. So I think it's a it's a really
• 44:51
  Speaker 3: smart point and I'm really glad you brought it up.
• 44:53
  Speaker 3: That's what life's about, man, I mean teaching. You know,
• 44:56
  Speaker 3: I'm a student as much as a teacher too, right,
• 44:58
  Speaker 3: So thank you for teaching me a a great way
• 45:01
  Speaker 3: of talking about long toss that way.
• 45:06
  Speaker 4: Yeah, that's so awesome.
• 45:08
  Speaker 2: And you know, I just want to play Devil's advocate
• 45:11
  Speaker 2: a little bit here during my playing career. So you know,
• 45:16
  Speaker 2: in season I didn't really long toss because you know,
• 45:20
  Speaker 2: no one really wanted to. But I felt like I
• 45:22
  Speaker 2: could get a similar feeling if I threw a heavy
• 45:26
  Speaker 2: appliable into the wall. And you know, so it doesn't
• 45:29
  Speaker 2: have to be like max effort, but it's just slowly building,
• 45:31
  Speaker 2: slowly building. So what is the I guess what I'm
• 45:37
  Speaker 2: trying to get at is like, what is the magic
• 45:39
  Speaker 2: in throwing uphill versus like throwing straight? Because like I
• 45:46
  Speaker 2: felt like if you grab the heavier bowl then it
• 45:48
  Speaker 2: would open up your arm just as much as if
• 45:51
  Speaker 2: I had done like a long toss session.
• 45:54
  Speaker 3: Yeah. Well, first of all, great question, and look, there
• 45:58
  Speaker 3: are things that people may do that I've never experienced.
• 46:02
  Speaker 3: You know, it would be more of a question for
• 46:04
  Speaker 3: someone like Randy Sullivan as far as what is happening,
• 46:09
  Speaker 3: you know, biomechanically, and you know, knowing Randy will get
• 46:12
  Speaker 3: down to the chemistry of how the body's operating because
• 46:16
  Speaker 3: of it. So it is possible, Josh, that by you
• 46:19
  Speaker 3: using a heavier ball that you were stimulating a lot
• 46:22
  Speaker 3: of the same movement patterns or the same you know,
• 46:28
  Speaker 3: range of motion and stretching, and you know, stimulating things
• 46:32
  Speaker 3: that need to be stimulated. That happens when you long toss.
• 46:34
  Speaker 3: So it's not to say that it didn't work for
• 46:37
  Speaker 3: you or that it's not similar. Back to your earlier
• 46:39
  Speaker 3: question about can you you know, his long toss replaceable,
• 46:43
  Speaker 3: but I would still say this, and this is pure instinct,
• 46:46
  Speaker 3: but it's also I feel very strongly about this. There
• 46:49
  Speaker 3: are so many things that happen, not just in your shoulder,
• 46:52
  Speaker 3: but you know you talk about you know, variability again,
• 46:55
  Speaker 3: variance adaptability. The way your body moves it is just
• 47:01
  Speaker 3: night and day. When you throw the ball at any
• 47:04
  Speaker 3: degree on a line, right, it's a very repetitive, almost
• 47:08
  Speaker 3: like an even a robotic movement to the The body
• 47:11
  Speaker 3: likes to diversifying for the most part, right, It likes
• 47:15
  Speaker 3: it's it's like creative. Your body is very creative. It
• 47:18
  Speaker 3: wants freedom, right, and so especially as an athlete, where
• 47:23
  Speaker 3: you want the body to have all these this again,
• 47:26
  Speaker 3: variability adaptability. So so i'd say that to your question, Josh,
• 47:31
  Speaker 3: the thing you would lose number one, I would say
• 47:33
  Speaker 3: that the very slow incremental throwing up uphill into the
• 47:38
  Speaker 3: very slow incremental throwing up downhill is just very hard
• 47:41
  Speaker 3: to duplicate, even with a heavier ball, if you're throwing
• 47:44
  Speaker 3: them on a line, even if you're getting some similar
• 47:47
  Speaker 3: crossover from it. That's one, but two as important, your
• 47:51
  Speaker 3: body is just not moving in ways that I feel
• 47:54
  Speaker 3: like are extremely supportive in extreme and promoting movements and
• 48:01
  Speaker 3: athleticisms and again innate movements that we want. You know,
• 48:06
  Speaker 3: I can talk so much, even just about the idea
• 48:09
  Speaker 3: of again throwing the ball uphill. You're promoting so many
• 48:14
  Speaker 3: things that you can't promote throwing the ball on the line,
• 48:16
  Speaker 3: whether it's the pelvic tilt, whether again it's hip and
• 48:19
  Speaker 3: glute load, whether it's a different type of ground forces.
• 48:23
  Speaker 3: Randy Sullivan again taught me something really important about as
• 48:26
  Speaker 3: the ball goes higher, as you throw higher and you
• 48:28
  Speaker 3: turn on these little glutes, that that's something that activates
• 48:32
  Speaker 3: that I don't think activates at all when you throw
• 48:35
  Speaker 3: the ball on the line. So, Josh, at the end
• 48:38
  Speaker 3: of the day, if there's things that people can do
• 48:40
  Speaker 3: that make them feel similar or in the ballpark, by
• 48:43
  Speaker 3: all means, you know, do it. And I don't have experience,
• 48:47
  Speaker 3: of course with all these different modalities, but I would
• 48:50
  Speaker 3: just say that as a rule of thumb. My guess
• 48:54
  Speaker 3: is is that you did things that approached it and
• 48:57
  Speaker 3: helped a lot, and maybe even the shoulder self got
• 49:01
  Speaker 3: a very similar sensation of what you'd get from long
• 49:03
  Speaker 3: toss traditionally, I would still say there there's a lot
• 49:09
  Speaker 3: being left on the table.
• 49:10
  Speaker 1: If that makes sense, that's good stuff. I kind of
• 49:18
  Speaker 1: want to translate, or not translate, transfer to a little
• 49:22
  Speaker 1: bit of the mental side and how that ties in
• 49:25
  Speaker 1: even to long toss, because you know, when you talk
• 49:28
  Speaker 1: about long toss, there's a lot of breathing and relaxation
• 49:30
  Speaker 1: in it. And I know you're really big with meditation,
• 49:33
  Speaker 1: and I'd love for us to dive into that, and Josh,
• 49:36
  Speaker 1: I'm not putting you on the spot here, but I
• 49:38
  Speaker 1: kind of want to talk a little bit about the
• 49:41
  Speaker 1: yips and how you know, how this all ties in
• 49:44
  Speaker 1: to the mental side and maybe some of your experiences
• 49:46
  Speaker 1: alan with maybe working with some players that have gone
• 49:49
  Speaker 1: through that and have been able to overcome it or
• 49:51
  Speaker 1: not been able to overcome it in some of those strategies.
• 49:53
  Speaker 1: But I guess my first question is pretty open ended,
• 49:56
  Speaker 1: but how did you become so into the mental side,
• 50:02
  Speaker 1: What what has gotten you interested in it, you know,
• 50:05
  Speaker 1: to the point to where you know, this is one
• 50:06
  Speaker 1: of I would say, along with Lonsos, like you're known
• 50:08
  Speaker 1: for the meditation as well. What got you into that?
• 50:10
  Speaker 3: Ultimately, Yeah, I was a junior at cal State North,
• 50:14
  Speaker 3: which it's a really easy answer, and I went through
• 50:19
  Speaker 3: just a very challenging period of time mentally, didn't know
• 50:23
  Speaker 3: what was happening or why, and essentially I had to
• 50:29
  Speaker 3: walk away from the team. I did come back toward
• 50:32
  Speaker 3: the end of the season. I did go out and
• 50:34
  Speaker 3: play in the summer in Kansas for maybe a month,
• 50:38
  Speaker 3: but it essentially was like the end of my career.
• 50:42
  Speaker 3: And I feel like, as hard as it was what
• 50:46
  Speaker 3: I was going through, you know, it's one of the
• 50:49
  Speaker 3: greatest gifts I've ever received in my life and because
• 50:52
  Speaker 3: it got me on my path. And when I say
• 50:54
  Speaker 3: my path, it's not just the path of the mental
• 50:57
  Speaker 3: game and all that, but it's it's really more the
• 51:00
  Speaker 3: path of life. Meaning I spent four years, you know,
• 51:04
  Speaker 3: doing a lot of research, doing a lot of meditation
• 51:07
  Speaker 3: sas sports psychologists when back then sports psychology was a
• 51:12
  Speaker 3: very foreign topic. And yeah, I feel like what I
• 51:18
  Speaker 3: learned through this process and how I had to evolve
• 51:20
  Speaker 3: to kind of move through these challenges was like, this
• 51:26
  Speaker 3: just incredible inspiration of just wanting to share this because
• 51:31
  Speaker 3: I feel like what I went through was really a
• 51:34
  Speaker 3: snapshot of life as far as what happens on the
• 51:39
  Speaker 3: field is the same thing, of course, that happens in life,
• 51:42
  Speaker 3: whether it's the future or the past, or worrying about
• 51:44
  Speaker 3: consequences or worrying about results, or worrying about what people
• 51:47
  Speaker 3: think or overthinking things, and all these things, to me
• 51:52
  Speaker 3: were things that I worked on really mostly through Zen
• 51:57
  Speaker 3: and through meditation. And I did switch my major to
• 52:01
  Speaker 3: psychology and got my degree in psychology, but I got
• 52:05
  Speaker 3: very heavy into Zen and meditation. And the main reason
• 52:09
  Speaker 3: that Zen hit me so hard is Zen is really
• 52:12
  Speaker 3: about what's called no mind or no thought. And if
• 52:14
  Speaker 3: you ever watched Bruce Lee videos, you'll hear him talk
• 52:17
  Speaker 3: about this quite a bit. But the idea is that
• 52:21
  Speaker 3: when you're in no mind or no thought, you're in
• 52:23
  Speaker 3: what's called pure instincts. And so, as someone who played
• 52:26
  Speaker 3: sports my whole life, I thought, well, I know that
• 52:28
  Speaker 3: when I'm not thinking and I'm being purely instinctive, it's
• 52:31
  Speaker 3: the best I'm going to play like it's like being
• 52:34
  Speaker 3: in the zone, right, And so it just appealed to me,
• 52:38
  Speaker 3: like it just you talking about getting hit by two
• 52:41
  Speaker 3: by four like wow. And so I spent four years
• 52:45
  Speaker 3: really delving into that world and writing you know, my
• 52:49
  Speaker 3: book Getting Focused, Staying Focused. And so to your question, Jared,
• 52:54
  Speaker 3: you know, that was really the leaping off point and
• 52:58
  Speaker 3: very very passionate about it. And I feel like it's
• 53:01
  Speaker 3: absolutely we talked about long passes that like the you know,
• 53:05
  Speaker 3: the cake, like take care of the cake, and I'd
• 53:09
  Speaker 3: say that the mind, you know, so to speak, is
• 53:13
  Speaker 3: the cake of the game in life. So yeah, I'm
• 53:17
  Speaker 3: quite open to talk about anything there because that that
• 53:20
  Speaker 3: is truly what I first started in and it's something
• 53:23
  Speaker 3: that I am incredibly passionate about.
• 53:28
  Speaker 4: Yeah, that's awesome.
• 53:29
  Speaker 2: And I know we talked a little bit about the
• 53:32
  Speaker 2: meditation and how it helps players with the yips.
• 53:35
  Speaker 4: I want to get like super practical hit. So if
• 53:39
  Speaker 4: you were dealing with.
• 53:40
  Speaker 2: An athlete who you know, was either struggling with the
• 53:43
  Speaker 2: yips or you know, just wanted to get into more
• 53:45
  Speaker 2: of this meditation type stuff, being more present breathing stuff
• 53:49
  Speaker 2: like that, what would be like a daily exercise slash
• 53:54
  Speaker 2: program that you would advise them to.
• 53:57
  Speaker 3: Do well, as you know, oh, Josh, I mean it's
• 54:00
  Speaker 3: twofold right. On the one hand, you need to deal
• 54:04
  Speaker 3: with the behavioral aspects, the psychology of it, right, the
• 54:07
  Speaker 3: strategy of it. And then to me, the meditation is
• 54:11
  Speaker 3: more of the underbelly, right, the meditation is where you're
• 54:14
  Speaker 3: actually changing let's say, the actual neuroplasticity, right, the neural
• 54:18
  Speaker 3: patterns of neural programming, so you're changing behavior. So it's
• 54:23
  Speaker 3: a two prong approach, as you know. And so to
• 54:27
  Speaker 3: keep it super simple from a practical point of view
• 54:30
  Speaker 3: is that, you know, we have our work on the field,
• 54:34
  Speaker 3: so to speak, where we'd work on you know, I
• 54:37
  Speaker 3: have history with like O c D and so with OCD,
• 54:41
  Speaker 3: you know, going through it myself, it's you know a
• 54:44
  Speaker 3: lot of it is exposure therapy changing behaviors, if you will.
• 54:49
  Speaker 3: And so I've view I've learned from that another gift
• 54:53
  Speaker 3: that working with players with throwing issues and you know,
• 54:57
  Speaker 3: and things like that, it's really important that they have.
• 55:01
  Speaker 3: First of all, they have to be educated on what
• 55:03
  Speaker 3: they're going through, Like you need to know the why.
• 55:05
  Speaker 3: Shout out to Nate Troscy. But you know, you need
• 55:07
  Speaker 3: to know the why. So you know, you first have
• 55:11
  Speaker 3: to educate very important as you know, you have to
• 55:13
  Speaker 3: be educated and what's going on? Why is the mind
• 55:17
  Speaker 3: doing this? Right? You know, because once you know the why,
• 55:20
  Speaker 3: there's a lot of relief and there's a lot of
• 55:21
  Speaker 3: peace of mind, like okay, I have an idea now,
• 55:24
  Speaker 3: and then here's the game plan, and there's the why
• 55:26
  Speaker 3: behind the game plan. So the game plan is too full.
• 55:29
  Speaker 3: It's a lot of exposure therapy, it's a lot of learning.
• 55:32
  Speaker 3: How to allow is one of my favorite words. Now,
• 55:35
  Speaker 3: you have to learn to allow the body to do
• 55:37
  Speaker 3: what it's going to do, even if it makes a
• 55:39
  Speaker 3: really bad throw. You have to learn to let that
• 55:42
  Speaker 3: pattern or sow or that response come out of your
• 55:46
  Speaker 3: system and allow it. Because by allowing it, what you're
• 55:50
  Speaker 3: doing is you're not feeding the fear or you're not
• 55:52
  Speaker 3: feeding the loop. Right. And so without going to is
• 55:57
  Speaker 3: you know, we can go into a great detail. So
• 55:58
  Speaker 3: I think to keep it simple is you know you
• 56:01
  Speaker 3: have to really of course do a lot of work
• 56:03
  Speaker 3: on the field with exposure therapy or change in the behavior.
• 56:10
  Speaker 3: And then the second part to me, which is is
• 56:12
  Speaker 3: going to be the foundation. It's still the rubber. Where
• 56:15
  Speaker 3: the rubber hits the road is the meditation. Because with
• 56:18
  Speaker 3: the meditation is doing is it's allowing old programming to
• 56:22
  Speaker 3: sort of express itself and ideally run its course so
• 56:26
  Speaker 3: that what's left is like I use the sun and
• 56:28
  Speaker 3: the clouds as an example. All the time. You know,
• 56:30
  Speaker 3: the clouds are like the like the throwing challenges, right,
• 56:35
  Speaker 3: but the sun, which is who you were before you
• 56:37
  Speaker 3: had it and who you are when you're in the
• 56:39
  Speaker 3: zone on the mound or at the plate, that's the well,
• 56:42
  Speaker 3: the Sun's always there. I have a saying, which is
• 56:45
  Speaker 3: the zone's always happening. It's just whether or not you've
• 56:47
  Speaker 3: left it because you're thinking about something. So you can
• 56:51
  Speaker 3: apply that also with this where you could say that
• 56:55
  Speaker 3: the throwing issues are the clouds, but we're trying to
• 56:58
  Speaker 3: get reidentified with the sun, not with the clouds. We're
• 57:02
  Speaker 3: trying to let the clouds just sort of dissolve and
• 57:05
  Speaker 3: move move move beyond so the sun can just shine
• 57:09
  Speaker 3: and get back to that instinctive zen movements, right that
• 57:13
  Speaker 3: that naturalness. And so the last thing I'll say, so
• 57:18
  Speaker 3: I know we can maybe dig into something else is
• 57:20
  Speaker 3: that where the meditation becomes so important is that you
• 57:26
  Speaker 3: are even though on the field there's a lot of
• 57:29
  Speaker 3: important stuff going on, we still have to get to
• 57:31
  Speaker 3: the source of learning how when the mind thinks things
• 57:36
  Speaker 3: or worries about things, that we start getting much better
• 57:39
  Speaker 3: at being neutral, allowing the mind to think what it
• 57:43
  Speaker 3: needs to think, even the fear right, even the worries
• 57:46
  Speaker 3: like letting that come out, but no longer identifying with
• 57:50
  Speaker 3: that conversation, in other words, not engaging what the mind
• 57:53
  Speaker 3: is saying and knowing that you're not that you're not
• 57:57
  Speaker 3: those thoughts. And the meditation we call it, among many things,
• 58:02
  Speaker 3: the silent witness. You know, you're just silently now watching
• 58:07
  Speaker 3: the mind, but you're not identifying with it because you're
• 58:11
  Speaker 3: just saying, my thoughts are my thoughts. But now I
• 58:13
  Speaker 3: want to just watch this from silence, because the silence
• 58:17
  Speaker 3: is the sun. And that bridge. That transformation is massive
• 58:22
  Speaker 3: because you're now learning that you're not your thoughts, you're
• 58:26
  Speaker 3: and you're also realizing that I don't have to block
• 58:28
  Speaker 3: out my thoughts or push them away or you know
• 58:31
  Speaker 3: what I'm saying. That's where a lot of times we
• 58:33
  Speaker 3: kind of feed the issue and it's a very delicate movement,
• 58:38
  Speaker 3: but it's a beautiful thing where you just start allowing
• 58:41
  Speaker 3: the mind to do what it does, and you start
• 58:44
  Speaker 3: being okay with it, and you start focusing on more
• 58:48
  Speaker 3: just breathing and the present and just action, even if
• 58:52
  Speaker 3: the action is just to be quiet. And so those
• 58:56
  Speaker 3: new neural pathways, right, that change in behavior can replace
• 59:02
  Speaker 3: the old behaviors. And five words that really affected my
• 59:07
  Speaker 3: life about ten years ago from a leader in the
• 59:10
  Speaker 3: Mindful of Community and community named doctor Shanna Shapiro, is
• 59:14
  Speaker 3: you become what you practice. And so a lot of
• 59:17
  Speaker 3: this is the practice on the field, but to me,
• 59:19
  Speaker 3: the cake is still getting into the meditation where you're
• 59:23
  Speaker 3: becoming the practice of the meditation, where you're now starting
• 59:26
  Speaker 3: to put you're aligning yourself with the sun and not
• 59:31
  Speaker 3: the thoughts. I love that.
• 59:35
  Speaker 1: And this just made me think of something that you
• 59:37
  Speaker 1: actually share with me. You might not remember this, but
• 59:39
  Speaker 1: you shared this with me my last year playing, so
• 59:41
  Speaker 1: this would have been in twenty seventeen. You sent me
• 59:44
  Speaker 1: a recording of you walking through a breathing exercise. There's
• 59:49
  Speaker 1: just an audio recording of just I guess, I guess
• 59:53
  Speaker 1: you just called just a meditation, and it was focused
• 59:55
  Speaker 1: on the breath, and that season I did it before
• 59:58
  Speaker 1: every single start, literally just lay in the outfield grass
• 1:00:02
  Speaker 1: at three o'clock in the afternoon, whatever time it was,
• 1:00:05
  Speaker 1: and just essentially just focus on the breath, relax, clear
• 1:00:09
  Speaker 1: my mind of distractions. To use the word that you
• 1:00:12
  Speaker 1: just used a little bit ago, and that was one
• 1:00:16
  Speaker 1: of the most helpful things for me to eliminate distractions
• 1:00:19
  Speaker 1: when I was on the mound. And what I thought
• 1:00:21
  Speaker 1: was powerful about it is even though it wasn't you know,
• 1:00:24
  Speaker 1: anything to do well, it had everything to do with it,
• 1:00:27
  Speaker 1: but not directly anything to do with baseball or pitching.
• 1:00:30
  Speaker 1: Is it was me practicing just once again, using what
• 1:00:33
  Speaker 1: you just talked about, practicing being able to focus on
• 1:00:36
  Speaker 1: something as simple as my breath and not be distracted
• 1:00:39
  Speaker 1: about other thoughts of what was I going to do
• 1:00:41
  Speaker 1: after the game or what did I need to do
• 1:00:43
  Speaker 1: thirty minutes from them, but actually practicing being able to
• 1:00:46
  Speaker 1: focus on my breath for an extended period of time.
• 1:00:49
  Speaker 1: At first, maybe I could do it for thirty seconds
• 1:00:51
  Speaker 1: and then a distraction would come, and then over time
• 1:00:53
  Speaker 1: you start to get better and better at it, so
• 1:00:56
  Speaker 1: then you know when I started getting the games, it
• 1:00:58
  Speaker 1: started to be easier to focus on the task at hand,
• 1:01:01
  Speaker 1: and it became easier to get back when I would
• 1:01:04
  Speaker 1: get distracted, because that's what I don't want to say
• 1:01:08
  Speaker 1: struggle with. But one thing I'm trying to get better
• 1:01:11
  Speaker 1: at with the players that I work with is the
• 1:01:12
  Speaker 1: mental side.
• 1:01:13
  Speaker 3: For sure.
• 1:01:13
  Speaker 1: It's I feel like it's one of the toughest things
• 1:01:15
  Speaker 1: that I have. You know, out of all the things
• 1:01:18
  Speaker 1: that I do, i'd say that's one of the more
• 1:01:19
  Speaker 1: difficult things, is helping players with that mental side, whether
• 1:01:21
  Speaker 1: it's belief in themself confidence, helping them not worry about
• 1:01:26
  Speaker 1: that last pitch that they just made, whether it was
• 1:01:28
  Speaker 1: good or bad, whatever the result was, but being able
• 1:01:31
  Speaker 1: to focus on what was directly in front of them,
• 1:01:33
  Speaker 1: which was that next pitch. So I would love some
• 1:01:36
  Speaker 1: more practical ideas for that as well. Obviously me doing
• 1:01:41
  Speaker 1: the meditation stuff and helping them with that will be
• 1:01:43
  Speaker 1: a huge addition, which I haven't done and I need
• 1:01:45
  Speaker 1: to do. But what are some strategies that have been
• 1:01:48
  Speaker 1: helpful for you and your players. Let's just say when
• 1:01:51
  Speaker 1: they're they're on the mound and they they're just having
• 1:01:54
  Speaker 1: a crappy day. It's one of those days. Nothing is
• 1:01:57
  Speaker 1: going their way, the ball is getting hit hard, or
• 1:01:59
  Speaker 1: it's fall into the hole. They're walking people and they're frustrated.
• 1:02:03
  Speaker 1: What are some of your reset strategies to get guys
• 1:02:06
  Speaker 1: to come back to just focusing on that next pitch.
• 1:02:09
  Speaker 3: Yeah, I love that, Jared. First of all, you become
• 1:02:12
  Speaker 3: what you practice. You're laying down the outfit every day,
• 1:02:17
  Speaker 3: way more powerful than I think you could possibly ever
• 1:02:19
  Speaker 3: have realized. You were really changing your neural pathways and
• 1:02:24
  Speaker 3: you're really tuning into a space that you became, and
• 1:02:30
  Speaker 3: very very powerful. So really cool about really cool to
• 1:02:34
  Speaker 3: hear that. It took me about twenty five years. I've
• 1:02:38
  Speaker 3: been doing this for thirty four and I think about
• 1:02:41
  Speaker 3: nine or ten years ago I kind of had a
• 1:02:43
  Speaker 3: little bit of an epiphany that kind of flipped. That
• 1:02:47
  Speaker 3: flipped and everything. It just sort of made everything succinct.
• 1:02:51
  Speaker 3: And what I started realizing is that from a practical
• 1:02:55
  Speaker 3: point of view, let's say on the mound, all strategies
• 1:03:02
  Speaker 3: sort of came down to one basic strategy that I
• 1:03:04
  Speaker 3: just started, I think cutting to the chase with athletes,
• 1:03:08
  Speaker 3: and they loved it. It was very simple and I
• 1:03:11
  Speaker 3: think it's the most direct angle, which is a word
• 1:03:17
  Speaker 3: that a lot of people talk about now, but I'll
• 1:03:19
  Speaker 3: explain it a tiny bit more detail, which is the process.
• 1:03:23
  Speaker 3: And what happened is is I started getting pictures and
• 1:03:25
  Speaker 3: hitters or tennis player where not the tennis player, but
• 1:03:29
  Speaker 3: whoever I would deal with, we do the same thing
• 1:03:31
  Speaker 3: in their sport, or we do it with an attorney
• 1:03:34
  Speaker 3: arguing in a court case. It's all the same, which is,
• 1:03:37
  Speaker 3: you know what two or three things do I need
• 1:03:38
  Speaker 3: to do right now to make the best pitch of
• 1:03:40
  Speaker 3: my life? And everybody's a little different. Ironically, with pictures,
• 1:03:44
  Speaker 3: they're very similar. I'll give you mine mine as would
• 1:03:47
  Speaker 3: be to take a breath, have a focal point, and
• 1:03:50
  Speaker 3: attack that focal point with conviction. I didn't saynything about mechanics, ironically, right,
• 1:03:55
  Speaker 3: Not that I wouldn't because there was a time I
• 1:03:58
  Speaker 3: would really want to think about hitting my balance point.
• 1:04:01
  Speaker 3: Which is funny because a lot of people talk now
• 1:04:03
  Speaker 3: about getting down the mound faster. But whatever it is,
• 1:04:07
  Speaker 3: the bottom line is this, those are three constants. If
• 1:04:11
  Speaker 3: I know the three constants that are setting me up
• 1:04:15
  Speaker 3: to make the best pitch of my life. There's nothing
• 1:04:20
  Speaker 3: else I need to know. I don't need to know
• 1:04:22
  Speaker 3: a country i'm in, I don't need to know what
• 1:04:24
  Speaker 3: level I'm at. I don't need to know if there's
• 1:04:26
  Speaker 3: thirty scouts in the stands or zero scouts in the stands.
• 1:04:30
  Speaker 3: It doesn't matter, because all that matters is my intrinsic
• 1:04:34
  Speaker 3: value of executing my plan, knowing it's going to position
• 1:04:39
  Speaker 3: me to make the best pitch of my life. So,
• 1:04:42
  Speaker 3: now here's the cool thing. You have these three constants. Well,
• 1:04:44
  Speaker 3: guess what, anything that comes up in the mind, anything,
• 1:04:48
  Speaker 3: the weather, you're hungry, doesn't matter. Those are variables. And
• 1:04:54
  Speaker 3: there's a million interchangeable variables in the world, a million.
• 1:04:59
  Speaker 3: There's more than a million. So the question is do
• 1:05:02
  Speaker 3: you want to focus on three things that you can control,
• 1:05:04
  Speaker 3: that you've agreed to ahead of time, are going to
• 1:05:06
  Speaker 3: lead to the best pitch of your life, or do
• 1:05:08
  Speaker 3: you want to focus on a million interchangeable variables that
• 1:05:11
  Speaker 3: are out of your control. And so when you just
• 1:05:14
  Speaker 3: break it down, so this is thirty four years into
• 1:05:16
  Speaker 3: five minutes, right, And so I'm not saying there aren't
• 1:05:20
  Speaker 3: other things to kind of get into and play with,
• 1:05:22
  Speaker 3: but the bottom line is is that that's where I
• 1:05:25
  Speaker 3: go now. And the athletes love it because it makes
• 1:05:28
  Speaker 3: a lot of sense. It's very simple. It's a relief
• 1:05:32
  Speaker 3: to their mind that they don't have to think about.
• 1:05:34
  Speaker 3: And I'm not saying they're great at this right away,
• 1:05:35
  Speaker 3: because they have a lot of old programming, maybe with
• 1:05:38
  Speaker 3: scouts in the stands or the draft, or I'm in
• 1:05:40
  Speaker 3: Triple A trying to get to the big league, or
• 1:05:42
  Speaker 3: I'm in the big leagues trying to stay in the
• 1:05:43
  Speaker 3: big leagues. Right, it's endless. But as they change their neuroplasticity,
• 1:05:51
  Speaker 3: right as they start to change their awareness of going
• 1:05:55
  Speaker 3: from identifying with these old variables to now other identity.
• 1:06:00
  Speaker 3: Is this three step process or two step process or
• 1:06:04
  Speaker 3: four step process. Now we're talking Bruce Lee, ten degree
• 1:06:08
  Speaker 3: black belt. There is no time, there is no future,
• 1:06:12
  Speaker 3: there is no pass the idea of having a bad game.
• 1:06:14
  Speaker 3: You mentioned that earlier, which I totally understand what you mean.
• 1:06:18
  Speaker 3: But there comes a point now you realize that there's
• 1:06:21
  Speaker 3: not even there's only this pitch, as you said, and
• 1:06:24
  Speaker 3: I actually am using this term a lot more lately
• 1:06:26
  Speaker 3: called the continuum, which is the continuum means there's only
• 1:06:30
  Speaker 3: this moment, and this moment keeps happening. Literally, there is
• 1:06:34
  Speaker 3: no future, and that we can talk about the future,
• 1:06:37
  Speaker 3: we can talk about the past, it doesn't actually exist.
• 1:06:40
  Speaker 3: The only thing that exists is this moment that's happening now.
• 1:06:44
  Speaker 3: And so now you have a process that's just channeling
• 1:06:47
  Speaker 3: you into the now. That are three things or four
• 1:06:54
  Speaker 3: things that you said are the keys to you making
• 1:06:56
  Speaker 3: the best pitch in your life. So I know that
• 1:06:58
  Speaker 3: was a lot to say, but basically, Jared, from a
• 1:07:01
  Speaker 3: practical point of view, if someone that's listening to this
• 1:07:03
  Speaker 3: and is new to the Metal game or older the
• 1:07:05
  Speaker 3: Metal game, and this gives them something to really sink
• 1:07:09
  Speaker 3: their teeth into, Like, Wow, if I just figure out
• 1:07:11
  Speaker 3: my processes and then I'm just great at my process
• 1:07:15
  Speaker 3: and I execute my process. In my mind, can still
• 1:07:19
  Speaker 3: think about the future or the past, but I no
• 1:07:22
  Speaker 3: longer have to engage that. I no longer have to
• 1:07:25
  Speaker 3: take that dance. I just want to dance with my process.
• 1:07:29
  Speaker 3: And so that to me is like from thirty four
• 1:07:32
  Speaker 3: years man, I'm telling you that that is all I
• 1:07:35
  Speaker 3: talk about now with athletes is it's almost too simple
• 1:07:40
  Speaker 3: in theory, but it's as we all know, in life.
• 1:07:43
  Speaker 3: There is a lot of power in the simplicity.
• 1:07:46
  Speaker 1: Yeah, that's beautiful, that's perfect, thank you.
• 1:07:50
  Speaker 4: Yeah, that's awesome.
• 1:07:52
  Speaker 2: I just want to quickly dive into the meditation. You know,
• 1:07:57
  Speaker 2: there's so many different types of meditation, and I've tried
• 1:07:59
  Speaker 2: a lot different types, you know, just sitting with my
• 1:08:02
  Speaker 2: eyes closed or walking meditation, or you know, even just
• 1:08:07
  Speaker 2: like you know, there's a ton of different meditations that
• 1:08:10
  Speaker 2: I've experimented with. What's your favorite way of doing meditation
• 1:08:14
  Speaker 2: and what would you recommend to play as who are watching.
• 1:08:18
  Speaker 3: This, Well, it's a it's a great question the way
• 1:08:23
  Speaker 3: you pose it, because you know you talked about diversifying
• 1:08:27
  Speaker 3: you know, different ways you've done it, Josh, and so
• 1:08:29
  Speaker 3: I'd always start with that, which is try out many
• 1:08:34
  Speaker 3: different styles and see what resonates, you know, see what
• 1:08:38
  Speaker 3: fits well. I would say my favorite sort of angle
• 1:08:42
  Speaker 3: in the and what I really teach first and foremost
• 1:08:45
  Speaker 3: is really more this idea about being quiet another word
• 1:08:49
  Speaker 3: is sort of like being neutral. You know, you lets
• 1:08:51
  Speaker 3: you let the mind empty out, you let it decompress,
• 1:08:56
  Speaker 3: you let it think about whatever it wants to think.
• 1:08:58
  Speaker 3: And what your job is is to start being that essence,
• 1:09:02
  Speaker 3: that's not the thoughts. And when I say essence, think
• 1:09:05
  Speaker 3: about the last time you got lost in a good
• 1:09:07
  Speaker 3: song or a good movie, or you were locked in
• 1:09:10
  Speaker 3: you know, or in the zone in a game. You
• 1:09:13
  Speaker 3: can say that your essence was just flowing and you know,
• 1:09:17
  Speaker 3: so to me, that's sort of what we're really focusing on,
• 1:09:20
  Speaker 3: is just getting back to this essence. And so the
• 1:09:24
  Speaker 3: types of meditation I would recommend early on are some
• 1:09:27
  Speaker 3: really basic things to where it might be hard for
• 1:09:31
  Speaker 3: someone to first just sit down and or lay down
• 1:09:34
  Speaker 3: and just let their mind you know, spew without engaging it.
• 1:09:41
  Speaker 3: So some really basic exercises that are still very powerful
• 1:09:47
  Speaker 3: would be something you know, sort of as simple, not
• 1:09:50
  Speaker 3: that it's simple to do, but simple in theory is
• 1:09:52
  Speaker 3: you know, count your breath to thirty, you know, in
• 1:09:54
  Speaker 3: hell one XL two, in hell three XL four. So
• 1:09:58
  Speaker 3: you have somewhere to put your attention. And so even
• 1:10:00
  Speaker 3: if the mind is thinking, it's sort of like a bridge,
• 1:10:03
  Speaker 3: you're just practicing this first step of like, okay, I'm
• 1:10:07
  Speaker 3: letting my mind thinking, I'm not maybe watching it and
• 1:10:10
  Speaker 3: learning how the skill of allowing it to be there,
• 1:10:12
  Speaker 3: but at least I'm I've got this mantra with my
• 1:10:16
  Speaker 3: with my counting, that's keeping me very focused. And and
• 1:10:20
  Speaker 3: by keeping focused on that, you're taking the focus away
• 1:10:24
  Speaker 3: from the mind. So I think just some basic counting
• 1:10:27
  Speaker 3: of the breath would be one. I think anything you
• 1:10:30
  Speaker 3: can do really to just be comfortable in your body
• 1:10:34
  Speaker 3: and stop. I think you know, the word rest is
• 1:10:38
  Speaker 3: a word I've talked about in this meditation group I
• 1:10:41
  Speaker 3: have where I think a lot of people they don't.
• 1:10:44
  Speaker 3: We don't really understand the word rest very well. We
• 1:10:46
  Speaker 3: all know what it means to rest and relax, but
• 1:10:49
  Speaker 3: I don't know if a lot of people would really
• 1:10:51
  Speaker 3: get what it means to sit in a chair to
• 1:10:55
  Speaker 3: literally rest, to not do a thing, just stop, not
• 1:11:01
  Speaker 3: even try to do anything, just kick your feet up,
• 1:11:07
  Speaker 3: chill out, tune out, relax, whatever it is, tune in.
• 1:11:12
  Speaker 3: So I think the main answer to your question, Josh,
• 1:11:17
  Speaker 3: is that investigate. You know, look around. There's there's a
• 1:11:20
  Speaker 3: trillion resources on the internet now with guided meditations, and
• 1:11:24
  Speaker 3: there's apps. As you guys know, we have free stuff, Jared,
• 1:11:29
  Speaker 3: you know, reference something that you know we have free
• 1:11:31
  Speaker 3: stuff online. We have tons of resources where you know
• 1:11:37
  Speaker 3: you won't feel you know in the dark, you know.
• 1:11:41
  Speaker 3: So I think the main thing is, maybe to put
• 1:11:43
  Speaker 3: a cherry on top of this, is it's it just
• 1:11:47
  Speaker 3: comes down to the doing right. It's the practice. It's
• 1:11:50
  Speaker 3: the continuity, it's the consistency, it's it's making a part
• 1:11:53
  Speaker 3: of your life every day. And so to me, that's
• 1:11:57
  Speaker 3: the teeth of this is that whatever you do, make
• 1:12:01
  Speaker 3: it part of your day and not two minutes, make
• 1:12:06
  Speaker 3: it at least five to ten minutes. Hopefully it grows
• 1:12:11
  Speaker 3: because once you start to have a daily practice, you
• 1:12:14
  Speaker 3: become what you practice right. And here's the other thing.
• 1:12:18
  Speaker 3: The more you practice, the more you have a chance
• 1:12:20
  Speaker 3: to bring this practice into your day and into your
• 1:12:23
  Speaker 3: life and into your sport. And that's back to Jared's
• 1:12:27
  Speaker 3: experience in the outfield, is whether he knew it or not,
• 1:12:31
  Speaker 3: at the time, he was deepening this connection with his meditation,
• 1:12:35
  Speaker 3: with this awareness, with this connection, and he was becoming
• 1:12:39
  Speaker 3: that and that was expanding into the rest of his life.
• 1:12:43
  Speaker 3: It maybe in the short run you saw it more
• 1:12:45
  Speaker 3: as expanding onto the mound, but I guarantee you that
• 1:12:48
  Speaker 3: if we put the electrodes up to him that year
• 1:12:51
  Speaker 3: versus the year before, he probably was a lot more
• 1:12:54
  Speaker 3: relaxed and calmer and quieter and more in the present
• 1:12:57
  Speaker 3: moment in life that particular season.
• 1:13:02
  Speaker 1: Yep, no doubt you hit the nail on the head. Well, Alan,
• 1:13:05
  Speaker 1: you've been gracious with your time. We don't want to
• 1:13:07
  Speaker 1: take up too much more of it. I just really
• 1:13:09
  Speaker 1: appreciate you taking the time to talk with us about
• 1:13:12
  Speaker 1: long toss and meditation and just to hang out. This
• 1:13:15
  Speaker 1: has been awesome. So I know you got a few resources.
• 1:13:19
  Speaker 1: You got your year Round Throwing Manual, which is awesome.
• 1:13:22
  Speaker 1: I've gone through that many times. What other resources do
• 1:13:26
  Speaker 1: you want to promote or shout out for our listeners
• 1:13:28
  Speaker 1: that take a look at.
• 1:13:30
  Speaker 3: Yeah, so my book, despite it being from the nineties,
• 1:13:35
  Speaker 3: it's still very current. So getting focused thing focused would
• 1:13:38
  Speaker 3: be one. We have our guys at the office, my
• 1:13:42
  Speaker 3: partner and our VP put together a really cool sort
• 1:13:46
  Speaker 3: of introduction to meditation called the Mental Warrior Program, which
• 1:13:51
  Speaker 3: is just awesome. And on the throwing side, you mentioned
• 1:13:56
  Speaker 3: the manual, we have a free also pro off season
• 1:14:01
  Speaker 3: throwing manual, and we also have along with Randy saliv
• 1:14:04
  Speaker 3: and I collaborated on a Return to Throwing Manual. It's
• 1:14:07
  Speaker 3: also free. But yeah, we have a lot of resources
• 1:14:11
  Speaker 3: online that are free as well. So yeah, you know Google,
• 1:14:16
  Speaker 3: go to YouTube and google Jager's Sports or my name,
• 1:14:21
  Speaker 3: or go to Google google our YouTube it go to
• 1:14:26
  Speaker 3: our website jagersports dot com and we're at jager Sports
• 1:14:30
  Speaker 3: on Twitter and Instagram as well and even TikTok.
• 1:14:35
  Speaker 1: I love it awesome. Well, thanks again, Alan for your
• 1:14:37
  Speaker 1: time and a lot to have you on again sometime.
• 1:14:40
  Speaker 3: Hey, I can't thank you guys enough for having me on,
• 1:14:42
  Speaker 3: and I have a lot of respect for both of you,
• 1:14:44
  Speaker 3: so just know like this is a real treat and
• 1:14:46
  Speaker 3: a real honor.
• 1:14:48
  Speaker 1: Awesome, You're the man. Thank you all.
• 1:14:50
  Speaker 4: Thanks A. Lole Banks.