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⚾ Baseball · 30s reset
On-Deck Routine
Walk into the box with one plan instead of a head full of swing advice.
The routine
- 1On deck, watch the pitcher’s release and time two practice swings to it.
- 2Choose one approach for this at-bat — a zone to hunt or a pitch to sit on — and nothing else.
- 3One slow breath as you walk up; let the last at-bat stay in the dugout.
- 4Outside the box, say your approach once.
- 5Step in, settle your feet, and let your hands stay loose until the pitcher sets.
Cues
Self-talk cue
“One plan. See it early.”
Breath pattern
One breath in for four and out for six on the walk to the plate.
Physical anchor
Tap the plate with the bat once as you step in — that is the start of this at-bat only.
Reflection
Did I step in with one plan, or with three?
When & how to use it
When: Every time you are on deck, and again before stepping in after a mound visit or timeout.
Practice it: In batting practice, say an approach out loud before every round and judge the round only on sticking to it.
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