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Resident Experts Column - May 2007
"Remember to Rest"
by Brandon Marcello

When asked to write a topic on the biggest mistake I see softball players make when training, the answer was quite simple. The mistake I see is that softball payers make when they train is not taking enough time off. Today, a lot of pressure is being placed upon athletes to perform, and with that pressure, both athletes and parents feel the need to train harder and longer to gain that edge over the competition. This type of non-stop training can lead to a decrease in performance. This decrease can show up as a drop in pitching speed, or a slower than normal home to first time, or a decrease in bat speed. Often times these undesirable effects can be mistaken for a lack of preparation or lack of time spent practicing; when in reality it was simply because one didn't take some time off. Yes, time off! Taking time away from your sport, away from the weight room and running. Time off from the batting cage, fielding ground balls and even pitching in your back yard. The old adage "more is better" certainly is not the case when it comes to training. In reality "more is not better...better is better."

Training causes stress and fatigue, which in turn causes a decrease in performance. While this decrease in performance is normal, only when you rest will your performance improve to a level higher than before (see figure 1). If rest, recovery or time off is not taken, then this performance will continue to decrease and lead to being overtrained or under-recovered (see figure 2) causing an undesirable drop in on-field performance.

FIGURE 1.


FIGURE 2.

While training, one should focus more on quality rather than quantity. For instance, one can take two-hundred grounders a day or throw two hundred drop balls in a single bull pen session, but if only twenty ground balls are fielded cleanly or only five drop ball are thrown for a strike, then one has not made much progress toward their goals. Spending quality time early will help you later on down the road when you are able to handle the quantity which will improve your game tremendously.

So here are some things you can do to prevent yourself from training too hard and to ensure you get adequate time to recover.

Take a day off: Even the most elite athletes in the sport of softball take time off. Whether they spend it with their families, friends, loved ones, or choose to spend it on the couch watching TV...a day off can do wonders for the body and mind.

Eat well: Nutrition can make a good athlete great and a great athlete good. Eating the right foods and staying hydrated, will help keep you healthy and allow your body to respond better to the hard work you are putting in daily.

Sleep: Get plenty of it. Sleep is when the body recovers the most. If you deprive the body of sleep, adequate recovery does not take place and you open yourself up to increased fatigue, a greater chance of injury and illness.

Lighten your training load for the week: Every 4th or 5th week, lighten your training load. You can still practice, pitch, throw, bat, lift and run, but just cut the amount of work in half or even more. Giving your body this little break will work wonders for your game and attitude. Perhaps spend some time doing workouts in a pool. You can pitch, swing a bat, run or swim in the water. This unloading will be a welcomed gift to your joints and will also help your body feel refreshed.

Listen to your body: Probably the most important factor when it comes to performance, listening to your body will help you avoid poor judgment when it comes to your training program. If your body is telling you that you need to take a break, then do so. This does not mean that while running sprints you should stop because you feel winded. If you have a prolonged lack of motivation to train or practice, loss of appetite, inability to sleep at night, or feel sluggish for an extended period of time, then you might need to examine your training schedule and make adjustments.

Following these steps along with a well planned training schedule will help you achieve the goals that you hope to achieve within your sport. This will allow you to train hard and train smart. Remember that training + recovery = performance. So next time you feel the need to work, work, work, make sure you have had plenty of rest, rest, rest.

Article by Brandon Marcello Strength and Conditioning Coach for USA's Women's Softball Team