Planks for Crunching

Hey hitters,
If you want to hit the ball harder and farther, keep reading!

It’s a well know fact, inside the Strength & Conditioning field, that the crunch is dead. Extensive testing and case studies have been done and it’s been determined that laying on your back and flexing your spine to do a “crunch” is just not recommended anymore.


O.K., we’ve all done tons of crunches. I’ve even had clients do them, until now. Studies show us there is a better way, but what do we do?

Have no fear; the planks (and several variations) are here! The plank is a very basic looking exercise that requires no movement and places no stress on your spine. Don’t be fooled by its easy looks, it’s a killer! Doing planks will add much needed stabilization to your core, leading to more bat speed


Below is an example of the basic plank position.




The plank is a great replacement exercise for the crunch. Set up and execution are pretty easy. As seen above, place forearms on floor, and place feet and legs into push up position. The goal is to hold steady and keep square to the floor (no twisting).

Again, don’t dismiss this exercise as easy. If you have never attempted a plank before, try holding for 15-20 seconds and do 2-3 sets. If you are more advanced, try holding for 45-60 seconds. Once you manage 60 seconds for 3 sets, try advancing the difficulty by placing your arms on a Swiss Ball. Placing your arms on a ball will add the element of instability, making your core work harder to stabilize your body.

The plank can also be done one-side at a time, as seen below.

Ask anyone who has done a side plank and they will tell you it’s harder than the front plank! Side plank set up and execution are simple as well. Place forearm on floor and make sure elbow is under your shoulder. Place one leg on top of the other and raise hips. Again, a simple looking move, but very effective.









Try adding some side planks to your routine. As mentioned before, there are several variations of the plank.


My personal favorite “AB” exercise is the stability ball roll out. You are essentially rolling into a modified plank position. Here is the roll out.The set up for the roll out is simple.

Kneel on a mat, or soft floor, and place hands on stability ball. This is the start and finish position. Slowly and under control, roll out onto the ball.

There are several variations of the roll out as well, so only go as far as you can, comfortably. Once you roll out, try to pull yourself back to the finish position, keeping your hips and shoulders in line.

I recommend mastering the front and side planks before you attempt the roll out.The plank (and its variations) will strengthen your core and save your spine from unnecessary flexion.

Try adding planks into your routine, and scrap those traditional crunches from the floor.

Oh yeah, if you don’t think you can get a “six pack,” doing planks think again!

Brandon Smith C.S.C.S

This is what it's all About!

Hey hitters,

Check out this awesome update I received.......This I why I love working with people!

BIG MIKE:We just had a bunch of games during spring break. I went 14-35. In those games we had our first three game conference series and in the three games I was the DH. 7-13, 2 doubles, 6 runs, 3 rbi, 1 stolen base. I was the tying run in all three games and had the game winning rbi in the second game.

Just thought you would like the update. Hope all is well.

sayheydude24

Keep leaving comments and pass this stuff around to all of your friends!

Stay Focused
Mike "The Hitman" Easler

The last "C' of training

Concentration

The last of my essential “C’s” of training is Concentration. Just like the “Hitman” I consider concentration an essential. Concentration is vital to playing the game of baseball and having productive workouts. If you play at the Major League level, concentration is must. If you want to make your school’s team, concentration is a must. If you want to make progress and see results from your training, concentration is a must.

Here are some keys to better concentration while working out.

1. Don’t have your cell phone anywhere near you! If you are expecting an important call or email, working might not be a high priority. Take the call, then shut the phone off and dedicate time to your workout.
2. Give yourself the proper time to workout. If you’re a busy person, you might have to workout in the early morning hours, like me. Try to find a time that will give you the best chance to succeed. Don’t try to “sneak” away to the gym for a workout if you are busy at work. Your time will be unproductive and your mind will be elsewhere.
3. If you’re in the gym, ignore the T.V. newspapers, magazines and chatty gym employees. Get in and turn everything off around you. If you only have 30 minutes, use them!
4. Don’t read emails or open snail mail, like bills, before your workout. Again, your focus will be on “what else” you could be doing, rather than what you “should” be doing.
5. Hire a strength coach to keep you on track. Working out is valuable time, any for many, time is at a premium. A coach will keep you focused and make great use of your time.

Simply put, to see results in any aspect of hitting or fitness, you must concentrate on the task at hand. In hitting you must concentrate on your stance, the pitcher’s release point and the situation. While working out you need to focus on what muscles are “firing” and concentrate on proper technique at all times. Loose focus for a minute and you leave the door open for an injury or you can turn a good at-bat into a lost at-bad!

If you can follow my 3 “C’s”, (Commitment, Core, Concentration) you will see great results at the plate, and with your personal fitness and conditioning.

The key to my three C’s, starts with commitment. If you don’t have the commitment, it will be impossible to make gains. You can’t work on your core strength one day, and then take 4 days off. It all starts with commitment. You only have a certain amount of time during pre-game batting practice. Concentrate every minute you have while in the batters box!

Once you set a schedule and commit to it, your core strength and concentration will improve. “This domino effect” also leads to a secret “C”!!

The secret “C” is confidence! Once all three essential “C’s” fall into place you will have much more confidence. This new found confidence will permeate all aspects of your life, from how you feel about yourself to how you perform on the diamond! Confidence breeds confidence. The more you have, the more you will get!

The bottom line is, if you stick to the “C’s” you will “Move Better, Feel Better, Play Better.”

Stay committed,
Brandon Smith C.S.C.S

See "The HitMan" Live

Mike "The Hitman" Easler
Hitting Lessons & Camp
April 2, 3, 4, 5
www.mikeeasler.com
210-445-0107

The HitMan has been Instrumental in the successes of: Albert Pujols, Mark McGwire, Jim Edmonds, Andre Ethier, James Loney, Mat Kemp and others.

Member of the 1979 “We are Family” World Champion Pittsburgh PiratesBatted over .300 on 4 different occasions, National League All-StarProfessional Baseball Player with:
Pittsburgh Pirates, Boston Red Sox, New York Yankees, Philadelphia Phillies Former Hitting Instructor for the: Cincinnati Reds, St. Louis Cardinals, Boston Red Sox,
Milwaukee Brewers, Toronto Blue Jays, Los Angeles Dodgers *****************************************************************

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RATES - ALL AGES Fee structures are set up to promote repetition (muscle memory) Group Lessons$ 40.00 - 10 players in a group
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Please forward this flyer along to other players & coaches who are looking to advance to the next level.

The Core "C" To Training

The Second Essential C to Training is "CORE"

I know you've heard the term “core” over and over again, but do you really know where it is located? Do you think it's the “6 pack abs” section of your body? Do you do crunches to train your core?

I define the “Core” as the area of your body from mid-thigh, all the way up to just below your chest. Wrap that section all around your body and your core consists of: mid-quads,hamstrings, hips, glutes, all stomach muscles, lower and mid back. That's a big section, and consists of much more than the magazine cover “six pack”. The core is responsible for creating and storing energy and allowing our bodies to move on a stable foundation.

You hit with your core, not your arms. If want more bat speed. Train your core and not your biceps!

The core has been studied for years, by many, and it's recently been determined that the worst exercise we can do to strengthen it is crunches. So that makes us all guilty of improper and unsafe training. Doing crunches involves flexing the spine; not a recommended move! What can you do instead of crunches? Well, I'm glad you asked! Through study, it has also been determined that the core is best utilized when it's used to resist rotation. Baseball players everywhere must be scratching their heads over this one! Isn't rotation crucial to hitting? When you train your core to resist rotation, you are actually going to be able to generate more power. I know, more head scratching.

The perfect exercise for training the Core is the plank. Here is an example.

The plank is pretty basic in execution, but is also very challenging. You want to keep your elbows under your shoulders and set your feet in a push up position. Lift your body off the floor and try to maintain a “flat back” position. Try to hold for 15-20 seconds if you are a beginner and don't hold for more than one minute, even if you are advanced.

There are many variations of the plank (side plank, one legged plank, plank on ball) but this is the basic starting position. Master this position before trying a more advanced progression.

Oh yeah, for all you “six pack” guys out there, you can achieve the magazine cover look doing planks. Try them next time you workout and ditch the crunches!

Stay Motivated
Brandon Smith C.S.C.S

The Second C of Hitting

Hello Hitters,

Here we go with the second C.

Concentration

Concentration is my 2nd essential to hitting. Without the ability to concentrate and focus, no athlete can compete on a daily basis. Baseball at the Major League Level takes maximum concentration, day-in and day-out, from Spring Training to the end of October.

The player who jumps into my mind when I think of concentration is Andre The "Hawk" Dawson. Every season, every day and every at-bat, the Hawk was locked in and focused on his game. Even when he struggled (which was rare) he was on top of his game. There is no doubt in my mind that Andre Dawson should be elected into the baseball Hall of fame!

To be a successful hitter, you must be able to clear out all distractions all the time. Andre could do that better than anyone. Baseball, to me, is more of a mental game than a physical game. When your concentration is off, your game is off. It's that simple. Mark McGuire used to say "Focus on one thing when the pitcher is about to throw the pitch, and that focus should be on the ball." Mark used to take a soft focus on the pitcher and hard focus on the ball and release point.

A great way to make sure you are locked in during every at-bat is to step out of the box if the pitcher holds the ball more than 5 seconds. Ask for time out and step out of the box.

As I always say, "Stay Focused" and you will have more success at the plate.

Mike "The Hitman" Easler

PRELUDE TO THE SECOND C

HITTERS WHO ARE THE MOST CONSISTENT AT THE PLATE ARE THE ONES WHO HAVE THE ABILITY TO "SLOW THE GAME DOWN" AND LET THE GAME COME TO THEM. WHAT DOES THAT MEAN?

NUMBER 1, THEY ARE PREPARED. THROUGH HARD WORK AND DEDICATION THEY HAVE PREPARED THEMSELVES FOR ANY SITUATION.

NUMBER 2, THEY ARE CONFIDENT IN THEIR ABILITY, AND THEY BELIEVE IN THEMSELVES.

NUMBER 3, THEY DO NOT TRY TOO HARD AND PUT UNDO PRESSURE ON THEMSELVES TO BE PERFECT.

BASEBALL IS A GAME OF FAILURE, AND YOU MUST ACCEPT THAT. JUST COMPETE EACH AND EVERY TIME YOU GO TO HOME PLATE AND LET THINGS HAPPEN. KEEP CONTROL OF YOUR BODY AND MIND AT ALL TIMES.

REMEMBER, RELAXED HITTERS ARE DANGEROUS HITTERS. THESE HITTERS KNOW THE SITUATIONS AND JUST LET THINGS HAPPEN. THEY DON'T PUT PRESSURE ON THEMSELVES, RATHER, THEY LET THE PITCHER MAKE THE MISTAKES. IN OTHER WORDS "THEY LET THE GAME COME TO THEM". IT'S ALMOST LIKE THEY ARE IN "A ZONE". THEY ARE TOTALLY FOCUSED AND SHUT THE CROWD, AND THE NOISE AROUND THEM, OUT. THE ONLY THING THEY ARE FOCUSED ON IS THE BALL LEAVING THE PITCHERS HAND. WHEN THE BALL IS DELIVERED THEY TRACK IT AND ATTACK IT! THEY CONTROL THE SITUATION AND DO NOT LET THE SITUATION CONTROL THEM. THEY ARE WHAT I CALL LOCKED AND LOADED.

THE HITTER I WATCH REGULARLY, AND HAVE SEEN OVER THE COURSE OF THE LAST 15 YEARS, WHO TRULY SLOWS THE GAME DOWN IS L. A. DODGERS LEFT FIELDER MANNY RAMIREZ. JUST STUDY HIS AT BATS, ESPECIALLY IN TOUGH, GAME WINNING SITUATIONS. IT IS LIKE HE IS COMPLETELY IN CONTROL OF EVERY SITUATION. HE DOESN’T PANIC AND HE IS SMOOTH AS SILK. HE SLOWS THE GAME DOWN AS WELL AS ANY HITTER I HAVE EVER SEEN OR PLAYED WITH. DURING HIS AT BATS, MANNY LETS THE PITCHER MAKE THE MISTAKE, AND IN MOST CASES, IT’S FATAL!

REMEMBER, PREPARE YOURSELF, BELIEVE IN YOURSELF AND STRENGTHEN YOURSELF.
DON’T PUT ADDED PRESSURE ON YOURSELF TO BE PERFECT. JUST LET THE GAME COME TO YOU.
THE "PRESSURE IS ON THE PITCHER", NOT ON YOU.

STAY FOCUSED,
MIKE "THE HITMAN" EASLER

P.S. IF YOU LIKE THIS BLOG, PLEASE FORWARD IT TO YOUR FRIENDS, AND KEEP SENDING THOSE COMMENTS.

The C's

Hello everyone,



I have my essential C's, just like Mike.

My first Essential "C" is Commitment. You can not do anything very well or to the best of your ability without commitment. It doesn't matter if we are talking baseball, hitting, fitness or life. Commitment is a must.

I know Mike is committed to each and every player he has ever worked with. When you have a coach like the Hitman, it's easy to stay committed.

For those of you who do not have a personal hitting coach, or strength coach, here are some ways to stay committed to your craft:

1. Write down your short term goals. Review them often.
2. Circle a date on the calender when you want to achieve your first goal.
3. Do whatever it takes. Wake up early if you have to, or stay home on a weekend.
4. Tell your family and friends your goals. They can help keep you on track.
5. Watch and study others who have achieved what you want to. See what they do and copy it.
6. Do something to improve your baseball skills and strength everyday.
7. Eliminate negativity.

I'm a professional Strength Coach, so let's talk about fitness for a moment. I know many of you are busy and think you do not have time to work out or practice. If you had 30 minutes of free time, you would rather hit, or take some live BP and work on your skills. Take that time and work on your Strength, Fitness and Conditioning. Working on those aspects of your game will make it easier to work on your baseball skills. Look at what I have for #3 above. "Do whatever it takes" even if you have to wake up early or sacrifice going out with friends. Get your work out done and you will see your skills improve.

Don't look back, only forward. You can't change what you did last week or yesterday. You have control over right now and tomorrow.

Leave a comment with your goals or success stories. Mike and I love to see them!

Stay Motivated
Brandon

The FIVE C's of Hitting

Hello Hitter's.

I'm going to be covering my FIVE Essential C's of Hitting. All hitters should review these often!

The First "C"

CONFIDENCE
If you lack confidence it will be impossible to become a good hitter. All successful athletes have confidence. You must do everything you can to learn the proper fundamentals of whatever aspect of the game you are trying to perfect. You will learn so much from this website on hitting, which in return, will help give you the confidence you need to become a great hitter.
The most confident athlete and hitter I have ever worked with in my coaching career at the Major League level was the St. Louis Cardinal's all star and MVP, Albert Pujols.
In his rookie year he told me that he would become one of the best hitters in baseball someday. He spent hours and hours working on the basic fundamentals of hitting; from soft toss, batting T work, machine work and live batting practice. Albert asked me question after question about the art and science of hitting......everyday!
I would throw him every pitch I could, from low and away to curve balls, up and in and even knuckle balls. He would ask me how to approach each pitch from his legs on up to his follow through.
I have never seen such a student of the game. He never stopped working. Albert rose from class "A" ball in the Midwest League to becoming the 2002 National League Rookie of the Year. Albert believed in himself inside and out. He was filled with confidence in his ability to learn and ask questions. the more he put in, the more confident he became. Now look at his career!
I love him like a son and the key essential to his success was CONFIDENCE!

Stay Focused and be looking for the following four C's to success!
Mike "The Hitman" Easler

No Trainer, No Gym, No Problem

Hello Hitters,

Are looking to improve your performance on the baseball diamond, but don't have the means to start?
You don't need to join a gym, hire a trainer or buy an expensive home gym.
The easiest, and best, way to get started is to begin a flexibility and body weight program. Body weight exercises, such as squats and lunges, are excellent for improving strength. When used during interval training, body weight exercises can improve your conditioning.
I recommend that anyone who begins a strength program of any type visits their physician first!

Body weight exercises are easy to do and can be varied to progress the difficulty.
My list of five body weight exercises are:
1.Squats-great for leg strength and hip flexibility
2.Push ups-upper body strength (chest, shoulders) and core stability
3.Planks-core stability
4.Pull-ups-upper body (lats, back, arms) strength
5.burpees-great total body strength and conditioning.

To get more information on these exercises and many more, follow this link. strengthcoach.com

Improve the way your body moves using body weight. As you gain more flexibility and strength, increase the number of sets and/or reps you do. If that's not enough, vary the exercise to make it more difficult.

For those of you who are more advanced, please take the time to visit strength coach. Click here.strengthcoach.com

Stay focused and learn all you can.

Brandon

Equipment

Hello Hitters,

Today's lesson is a quick one.

Take care of your equipment.

It doesn't matter if you play with a wood bat or an aluminum bat. Learn to Cherish your equipment, even your gloves and spikes.

In the big leagues, you get your spikes cleaned for you! For those of you not playing Major League Baseball, shine your spikes after every game and keep your glove looking new. Equipment is expensive, so take care of it.

All of these items are the tools of your trade. Respect and take care of your equipment and it will take care of you.

Stay Focused,

Mike "The Hitman" Easler

Strength & Conditioning

Hello everyone,

I'd like to introduce myself. My Name is Brandon Smith and I'm a professional Strength and Conditioning coach.
I have 11 years of experience in the strength training field . I have worked for the New York Yankees and Cleveland Indians Baseball Clubs, working with both Major and Minor League players. I have also worked to develop Pro, High school and college athletes from all different sports.
My first intern job was in 1998 working with Mike in Nashua New Hampshire for the Nashua Pride in the independent baseball league. I've been very impressed with Mike and his enthusiasm ever since!
I'm very excited to be working with The Hitman again and giving you all I can to help you become a better hitter.....a powerful hitter!
I'll be providing you with workouts, valuable information about nutrition and recovery and I'll also recommend other websites to visit that will help you develop into a great player!
The first place you should visit is called strength coach.com (link on left). Strengthcoach.com is a terrific place to interact with strength coaches from all over the world! It's also a great place to read articles and watch video about training.
Join strengthcoach.com and ask me a question on the forum!!
Let's have some fun and get ready to hit!

Brandon

All Jacked Up!

Hello Hitters,

Man, I'm all jacked up and excited!! It's one of my favorite times of the year, SPRING TRAINING!

Professional Baseball is in the air. Spring training has started, colleges have begun practice (even in the cold Northeast) High School Baseball is beginning and we even have the World Baseball Classic going. The guys are WIDE AWOKE AND READY TO STROKE!!
I have so many things to be excited about. One thing that really has me jacked up is my good friend Brandon Smith is coming on board to share all his expertise!
Brandon is a Professional Strength and Conditioning Coach who has several years of experience training baseball players, and began his career working for the New York Yankees and Cleveland Indians Organizations.
I'm excited that Brandon will be posting on this site with me and teaching all you great hitters the importance of training and conditioning....the "right" way....The Hitman way!

Stay Focused and check back often for more updates and some big announcements; coming soon!

Mike "The Hitman" Easler

Know Yourself

Hello Hitters,

Today's words are about you. Know your strengths and weaknesses. All great hitters work extremely hard at perfecting their strengths, but they work even harder at improving their weakness.

Great players know where they need improvement. Great hitters will seek out hitting coaches, managers, strength coaches and instructors to help them turn their weakness into a strength.

Examine your game and find a weakness. Work twice as hard on it. Find quality coaches to help you, and you will become a better hitter.

Know yourself and be the very best you can be.

Stay Focused

Mike "The HitMan" Easler

Take The Stairs

There is no elevator to success.

There is no elevator to success, you must take the stairs. There is no easy way to become a successful baseball player. As I've mentioned in previous posts, it takes hard work and sacrifice to become a major leaguer. Every successful player has paid the price with blood, sweat and tears. All the great hitters of the game have realized there is no short cut to success.

Take the stairs and you will become a better hitter.

Stay focused

Mike 'The HitMan" Easler