Tag Archives: Kinesiology

DePauw’s Callahan juggles baseball, studying for health care career

By STEVE KRAH

http://www.IndianaRBI.com

Kyle Callahan’s future is pointed toward a career in health care.

His father (Mike Callahan) and uncle (Jim Callahan) are doctors. He has cousins who are doctors and dentists.

“That’s what I grew up with,” says Callahan, a Biochemistry major at DePauw University in Greencastle, Ind., where he has been on the Tiger Pride Honor Roll for his first four semesters and is a member of the Future Medical Professionals club with his sights set on medical, dental or optometry school.

But that’s not all.

Callahan is a baseball player.

During the COVID-19-shortened 2020 season, he hit .324 (11-of-34) with two home runs, 18 runs batted in and 10 runs scored in eight games. He started all eight as the Tigers’ designated hitter, batting in the No. 3 hole. After four losses to open the campaign, NCAA Division III DePauw ended with a four-game winning streak.

After sweeping Saturday and Sunday doubleheaders at Manchester University, players were told they could not shake hands with the opposition.

“We were told, ‘you’re not going to do this today.’ We had heard talks about the virus. We knew something was up.”

The team practiced for a few days and then found out the rest of the season was canceled.

“It was definitely a tough pill to swallow,” says Callahan. “Especially for the seniors. They played their last game as a DePauw Tiger.”

Callahan has played two years in the Black and Gold.

In his freshman campaign of 2019, he hit .296 (34-of-115) with four homers and 24 RBIs while scoring 41 runs and learning lessons from Tigers head coach Blake Allen.

“He came from Vanderbilt,” says Callahan of the DePauw graduate who served two stints on the Nashville-based NCAA Division I powerhouse (2004-08, 2015-16). “He definitely knows what he’s talking about.

“He teaches us how be a good player and how to behave off the field. He stresses how important that is after college to be a good person. We have meetings where we talk about that.”

The Tigers also talk about being a good teammate, competitive and displaying mental toughness.

“You’ve got to be mentally tough to play baseball,” says Callahan. “Seven out of 10 times you’re going to fail. You have to focus on your positives.

“You may have one tough day. But there’s always tomorrow. There always’s more AB’s.”

Callahan had a memorable at-bat Tuesday, June 23.

Making a transition from outfield to first base, he’s been playing that position this summer for the Mark Walther-coached Marksmen in the College Summer League at Grand Park in Westfield, Ind. 

In the first game of a doubleheader against the Woodchucks, righty-swinger Callahan faced DePauw teammate E.J. White and socked a homer that TrackMan Baseball data says traveled 416.96 feet (the CBL’s longest hit in Week 2). 

“It went right down the left field line,” says Callahan. “I pulled it. It kind of hooked around the pole.

“I was afraid the umpire was going to wave the ball foul.”

It’s not a long commute to Grand Park. Callahan is from Zionsvillle, Ind., in nearby Boone County. 

A 2018 graduate of Zionsville Community High School, Callahan was on junior varsity as a freshmen and a roster player when the Eagles were IHSAA Class 4A state runners-up in 2016. He started in the outfield in 2017 and 2018 for head coach Jered Moore.

“He was always a great coach,” says Callahan of Moore. “Coming in as a freshmen, I was intimidated by him. Our relationship evolved and he became a friend. He supported us on the field and taught us how to behave off the field.

“He was a great role model and mentor throughout high school.”

Callahan was born in Indianapolis. His father, who now works at St. Ascension St. Vincent Hospital in Indianapolis, did a three-year fellowship in Boston and the family landed back in Zionsville when Kyle was 7.

Organized baseball began at Zionsville Little League. Kyle was on the first Zionsville Baseball Club travel teams at 12U and 13U. 

From 14U to 18U, Callahan played for the Indiana Bulls with head coaches Mike Wade, Jeremy Honaker, Dan Held, Troy Drosche and Matt Campbell.

These days, Wade’s son Kyle plays at Purdue University. Former Bulls executive director Held is on the Indiana University coaching staff. Honaker (Martinsville), Drosche (Avon) and Campbell (Lapel) are high school head coaches.

Honaker, Callahan’s 15U Bulls coach, went from Zionsville High assistant to the Artesians and has continued to work with Callahan on his hitting in the summer.

“He’s been an awesome part of my baseball career,” says Callahan.

Last summer when a chance to play for the Chillicothe (Ohio) Paints in the Prospect League fell through, Callahan worked out with long-time friend Nick Nelson. They’ve known each other since middle school and were high school teammates and share the field at DePauw. Nelson was the Tigers’ starting center fielder in 2020.

“He’s short stocky guy,” says Callahan of Nelson. “He’s pretty jacked. He wants to do something in the health field as well, maybe Kinesiology or Physical Therapy school.”

Callahan has to balance the diamond and academics in college.

“It’s tough,” says Callahan. “There’s some hard moments when you feel swamped.

“The important thing is to manage your time wisely. You should really try to stay on top of your work so it doesn’t snowball on you all at once.

“We have great resources at DePauw with teacher assistants and tutoring hours — usually nightly.”

The Tiger Honor Roll was established by director of athletics and recreational sports Stevie Baker-Watson to recognize the top student-athletes. To get on the list, they must have semester grade-point average of 3.40 or higher.

As a D-III program, the Tigers work with coaches in the fall and then — about the end of September — coaches are not allowed to instruct players.

“We have senior- or upperclassmen-led practices,” says Callahan. “It’s important. It weeds out the guys who aren’t fully committed to making baseball a priority.

“It’s definitely a bonding experience.”

When Callahan has rare free time he sometimes works in St. Vincent’s operating rooms as a Patient Care Technician (PCT). He cleans up after a case and gets it ready for the next.

“It’s immersed me into the hospital setting,” says Callahan. “I’ve only worked one day since COVID started and there were no cases when I was there.”

While keeping his baseball skills sharp, Callahan has been studying to take the Medical College Admission Test (MCAT) on Aug. 7. 

He’s glad he lives near a testing site because the exam is slated for 6:30 a.m.

Mike and Mollie Callahan (a former Westfield Elementary teacher) have three children. Kyle (20) has a twin sister named Grace, who is studying Journalism at Miami University in Oxford, Ohio. Christian (10) is baseball and basketball player heading into fourth grade.

Kyle Callahan, a graduate of Zionsville (Ind.) High School, has played two baseball seasons at DePauw University where he is a Biochemistry major. This summer he is playing for the Marksmen in the College Summer League at Grand Park in Westfield, Ind.

West Lafayette’s Murtaugh making deeper dive as Yankees pro scout

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BY STEVE KRAH

http://www.IndianaRBI.com

An unprecedented time in modern baseball has Pat Murtaugh doing his job in a way he did not anticipate.

In his 32nd year as a professional scout, the West Lafayette, Ind., resident has been evaluating players while the game on the field has been at a standstill because of the COVID-19 Coronavirus pandemic.

The last spring training games were played March 12 and the regular season is on hold.

Murtaugh, who is in his fifth year as a pro scout for the New York Yankees, has been watching video of players that the organization might have an interest in for possible trades.

“We’re digging in a little deeper and going through different organizations and arranging players,” says Murtaugh. “Because of the time we have, we are really able to go deep into the (player’s) history and make notes of it.

“During the season, we don’t go this deep. We don’t have the time.”

He and his fellow scouts have been sifting through reports and analytical data.

Murtaugh’s duties include major league players in the American League Central and National League Central plus the whole Cincinnati Reds system.

“A few of us have been asked to look a video of amateur players,” says Murtaugh. “They give us a list. We give our opinion.

“(Amateur scouts) have they’ve been looking at this so long. They want another perspective.”

Murtaugh, 61, worked in the systems of the San Diego Padres, Atlanta Braves, Detroit Tigers, Cleveland Indians and Arizona Diamondbacks prior to the Yankees. He started off as an amateur scout then was an area scout followed by a cross checker on the amateur side. For the past 15 or more years, he’s been a pro scout.

A passion for the game has kept Murtaugh in it for all these years.

“It’s the competition to get players in your organization,” says Murtaugh. “You get tied to those players and want to see their progress.

“We like to get to know them as well as we can. When they’re on the other team, it’s hard. You can’t tamper with them. But once you get them into your system you get to know them. Make-up of the player is so important to acquire. They may have all the skill sets. But hitting or pitching in Yankee Stadium is so different. It may be overwhelming for their personality.”

From talking to other people who’ve been around the player, Murtaugh finds out things about players like they might be a tough guy on the outside but soft-hearted on the inside.

Players might look good in the batter’s box or on the mound. They might put up head-turning numbers in the gym.

“But it still comes down to tools,” says Murtaugh. “That’s the starting point of everybody.”

Scouts like Murtaugh, project where those baseball tools — speed, power, hitting for average, fielding and arm strength — might take a player.

Once they get a handle on that and have the player in their organization, they can delve into the athlete’s intelligence level and if he is coachable (able to retain information).

When Murtaugh was with the Diamondbacks, he also scouted the Reds system. He became intrigued with a shortstop in the low minors named Didi Gregorius.

“We ended up getting him,” says Murtaugh of the Netherlands native who went on to play for the Diamondbacks and Yankees and is now with the Philadelphia Phillies. “He came in after (Derek Jeter) and sustained that position. He has natural tools. His intelligence level is real good. He speaks five different languages. He’s a good person and has good work habits.”

In 1976, Murtaugh was in the first graduating class at McCutcheon High School in West Lafayette.

The consolidation of Southwestern and Wainwright made up McCutcheon.

“There were some growing pains,” says Murtaugh, who had started his prep days at Wainwright.

The first head baseball coach for the McCutcheon Mavericks was Dennis Cleaver.

“He was an awesome person and a laid-back coach,” says Murtaugh, who was a second baseman. “I’m proud to have played for him.”

Murtaugh did not play baseball at Purdue University, but earned a degree in kinesiology — knowledge that has helped him as a coach and scout.

“It helps tremendously with the body movement,” says Murtaugh. “You can see limitations to the body. They might be having success now, but there is an injury risk in the future.”

Murtaugh’s nephew, Dru Scott, an athletic trainer in the Pittsburgh Pirates organization.

One of Murtaugh’s players at West Lafayette was Jason Taulman, who went on to coach in college and is now involved with the Indy Sharks travel organization.

After Purdue, Murtaugh was an assistant to Indiana High School Baseball Coaches Association Hall of Famer Jake Burton.

“He was a tremendous organizer,” says Murtaugh, who went on to be head coach at West Lafayette High School before becoming a full-time scout.

Organization is a trait that has served Murtaugh well.

“As a scout, you have to be self-disciplined,” says Murtaugh. “There’s nobody to tell you to go to work everyday. If you’re not organized and a self-motivator, you’re going to be lost.

“You have to stay on reports and it can become tedious.”

If the reports pile up, the scout ends up rushing through them and doing a poor job.

“You have your notes,” says Murtaugh. “While it’s fresh in your mind, you write as much as you can.”

If Murtaugh is viewing a series between two teams in his territory — say the Reds and the Chicago Cubs — he is responsible for evaluating 50 players.

Ideally, he will stay with one team for five or six days. He will get a good look at everyday players and can file a limited view report on others.

“Here’s what I saw but I don’t have a lot of conviction,” says Murtaugh. “I didn’t see enough.”

Murtaugh didn’t see the black widow spider that bit him in Scottsdale, Ariz., while he was covering a minor league game in 2019.

“I didn’t realize I had got bitten,” says Murtaugh. “I had this knot on the inside of my thigh.”

Murtaugh flew out the next day. In talking with wife Kathleen, he was convinced to go to urgent care.

The said, ‘we’ve got to do surgery,’” says Murtaugh. “They cleaned all the poison and venom out. I was fine after that.”

And — with the media accounts — somewhat famous.

“I was at spring training this year and there was a family sitting behind me,” says Murtaugh. “I had my bag with name tag. The father must have Googled me and said to me, ‘I just read about that black widow.’”

Kathleen Murtaugh is an assistant professor at St. Elizabeth School of Nursing — a division of Franciscan Health — in Lafayette. Pat has three step-children and 10 grandchildren.

PATMURTAUGH

Pat Murtaugh, a graduate of McCutcheon High School and Purdue University in West Lafayette, Ind., is a pro baseball scout for the New York Yankees. 2020 is his 32nd year as a scout.

Hutchinson serves UIndy pitchers, Pastime Tournaments participants

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BY STEVE KRAH

http://www.IndianaRBI.com

Landon Hutchinson is developing pitchers in a scientific way at the University of Indianapolis.

Heading into his third season as pitching coach at the NCAA Division II school in 2020, Hutchinson uses the latest training methods while staying focused on the ultimate objective.

“It’s very tech-driven,” says Hutchinson, who was learning more about his craft at the Jan. 2-5 American Baseball Coaches Association convention in Nashville. “But at the end of the day you’ve got to try to get guys out.”

To get his pitchers ready to do that, Hutchinson pays close attention to health.

“Arm care is definitely the No. 1 point of emphasis,” says Hutchinson. “Workload is managed. We’re not throwing too much. We’re not throwing too little.

“We make sure we’re recovering and moving the right way. We’re making sure we’re getting proper sleep, nutrition, all those things.”

Motus sensors are used to monitor throwing. It’s a seven-day workload that maps out to a 28-day workload.

“If you keep that on pace it helps ramp things up in a safe manner,” says Hutchinson. “We use the Florida Baseball Ranch style of training as far as the cycle goes.”

The Greyhounds have heavy day followed by a recovery day, connection day (a time to work on movement patterns) and max intent day.

“If you keep repeating it, you don’t have to think about it out on the mound,” says Hutchinson. “The last thing I want them thinking about is that. Their job is to get guys out.”

Flexibility are the mobility of the Thoracic spine (T-spine) are also deemed important.

With the help of Chad Odaffer, an instructor in UIndy’s Kinesiology, Health & Sport Sciences department, full-body assessments are performed.

If deficiencies are found those can be addressed by head strength and conditioning coach Steve Barrick.

To improve core strength, pitchers do plenty of yoga. There’s also chaos training and HIIT (high intensity interval training) workouts to get the heart rate up.

“We want to make sure we’re athletic,” says Hutchinson. “Pitchers are athletes.”

Hutchinson notes that ABCA members are harping on how far golf is ahead of baseball in terms of movement patterns.

“The amount of video that we take on our guys is insane,” says Hutchinson. “I don’t know if I have one video of me pitching when I was in college.”

As a right-handed pitcher, Hutchinson graduated from Liberty Union High School in Baltimore, Ohio, then played four seasons (2012-15) at the University of Rio Grande (Ohio).

After his playing career, Hutchinson served the 2016 and 2017 seasons for the Red Storm as a graduate assistant. He received a bachelor’s degree in Educational Studies in 2016 and a master’s in Coaching Leadership in 2017 and joined the UIndy staff in the fall of 2017. Indianapolis went 31-23 in 2018 and 30-20 in 2019.

Since each pitcher on his staff is unique in his approach, cues won’t be the same for each one.

“Sometimes it’s best to tell them to change their aiming point or use their legs more because they have nothing to do with their mechanics,” says Hutchinson. “If you’re glove side is flying open, you might be told to stay tight.

“Little things like that can help guys stay in line and stay true.”

D-II baseball teams are allowed 45 days of practice in the fall. After that comes individual work. That’s when the process of developing velocity and pitch design begins.

During pitch, Hutchinson will create video overlays of all the pitches in a hurler’s repertoire.

“We want to make sure all those are tunneled and we’re going from the exact same arm slot,” says Hutchinson. “We want them to mimic each other. Around the 40-foot mark is our goal for when they start to separate. That’s when the spin actually takes effect.

“I’d rather have later movement than earlier (giving the hitter little time to react).”

Each pitcher is given an individualized plan that begins when they arrive on campus in the fall. Hutchinson asks them the last time they threw live

“I tell them to be honest,” says Hutchinson. “There’s no point in lying because you’re just going to hurt yourself.”

Once they get to winter break after final exams, UIndy pitchers are given six- to eight-week plan they can follow when they are away from the coaches.

Players are due back on campus Jan. 13.

“That’s when we start hitting things pretty hard,” says Hutchinson. “We open up Feb. 15 (against Hillsdale in Johnson City, Tenn.).”

The Hounds will also play several games inside their dome.

“We’ve got plenty of arms,” says Hutchinson. “Guys are getting full ground balls and full fly balls since it’s seven stories high.

“Hitters are seeing live (pitching) and it’s  white background. If you can hit the ball in there, you can probably hit the ball almost anywhere.

“With our pitchers we do a good job making sure their intensity and pitch count is where it needs to be.”

Hutchinson says UIndy head coach Al Ready wants pitchers to be able to throw seven innings or up to 100 pitches within their first outing.

“If we can get them to that point we know we’re going to have a chance to win,” says Hutchinson. “If they can go seven innings, we have a bullpen that can seal the game for them.”

When Hutchinson arrived on campus, there were 15 pitchers. The following year that moved to around 27. This year, there are 30.

“To be a fully-funded program, there must be at least 45 man on the roster,” says Hutchinson. “Why not bring in arms?”

Besides his role at UIndy, Hutchinson is also national scouting coordinator and regional director for Pastime Tournaments, which runs travel baseball events all over the country.

He is in charge of staffing all events. Last summer, the organization employed around 250 250 independent contract workers.

Hutchinson makes certain baseballs and merchandise go to the right places.

On tournament weekends, president Tom Davidson, vice president and national director Brent Miller and Hutchinson divide up the 25 or more tournaments and oversee them with the help of site directors.

Hutchinson also acts as a point of contact between players, parents and college coaches and educates the recruited on the process. He lets them know that the colleges will want to know things like age, grade-point average and SAT score. Players should get their own email address to be used in corresponding with colleges.

“I want to recruit the athlete,” says Hutchinson. “I don’t want to recruit the parents.”

It also helps to have a presence on social media, where videos and other important information on a recruit can be placed.

To help college programs, Hutchinson can let coaches know which teams and players will be playing in which region so they can take a look at that uncommitted left-hander they seek.

When filling tournament fields, Davidson likes to pool like competition to keep them challenging for all involved.

Pastime’s social media presence has swelled in recent years. The organization has more than 8,500 followers on Twitter and more than 1,000 in Instagram.

LANDONHUTCHINSON

Landon Hutchinson is baseball pitching coach at the University of Indianapolis and national scouting coordinator and regional director for Pastime Tournaments. (UIndy Photo)

White offers sports nutrition advice at baseball clinic

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BY STEVE KRAH

http://www.IndianaRBI.com

Skills and strength and conditioning are important to the development of athletes, including baseball players.

But so is nutrition.

With that in mind, Tiffany White presented “Fueling Your Goals” at the first PRP Baseball Bridge The Gap Clinic in Noblesville, Ind., as a guest of Greg Vogt.

White, a registered dietitian, is a Sports Nutrition Fellow at Indianapolis-based St. Vincent Sports Performance as part of the Gatorade Sports Nutrition Immersion Program.

She holds an undergraduate degree in Kinesiology and a master’s degree in Nutrition from the University of Illinois-Chicago and has completed a coordinated program in Dietetics.

In 2018, she was an intern with the Northwestern University athletic program.

White focused her talk on supplements and gaining muscle through food.

She noted that safety is one of the biggest issues with supplements.

“It is a money-driven industry that targets vulnerable athletes,” says White. “A lot of supplement company claims are false and unproven.”

“They can put out pretty much whatever claim they want to on their products.”

 Supplements are labeled with “these statements have not been approved by the FDA” (U.S. Food and Drug Administration). They don’t have to prove these statements before putting their product on the market.

They’re not regulated like food or drugs.

Lack of research is the other issue.

“You’ll see a lot crazy ingredients and crazy names,” says White.

“There is a lot of confusion.”

In some cases, there can be negative side effects, especially for high school athletes with their growing bodies and changing hormones.

“Growth is not linear,” says White. “No two people grow in the same span. Everybody’s going to be a little bit different.

“I would connect that growth not being linear is related to why negative side effects may occur in young athletes, there is little research because adolescents grow at different rates and we do not know what effect these supplements will have on them during different periods of growth.

“Positive drug tests would be the next point.

Sometimes taking supplements results in positive drugs tests for banned substances.

“We don’t want to be disqualified from participation,” says White.

There are cases where money is wasted because the supplement is not effective.

“One of the ways we can mitigate this risk — not eliminate it — is third party testing,” says White, noting USP (United States Pharmacopiea), NSF (National Science Foundation) and Informed Sport/Informed Choice are groups that do this testing. “They test for potency and purity. If the company has taken that extra step, it just goes to show that they are trying to have credibility behind their supplements.

“It doesn’t necessarily mean that they work, but it does mean that they are safer than a supplement that has not been tested.”

White added that third party testing is not full-proof.

She gave the example of Olympic bronze medal swimmer Madisyn Cox, who tested positive for a banned substance while taking a multivitamin for seven years and was suspended from her sport.

“It was found that the multivitamin was made in the same facility where heart medication was made,” says White. “She thought she could trust this company. It wasn’t even a performance-enhancing supplement.

She passed 20 drug tests in seven years and then tested positive.”

Mixed martial artist Nate Diaz, who competes in the Ultimate Fighting Championship (UFC) and a vegetarian/vegan athlete, also took a multivitamin tainted by a banned substance.

His positive test led to a U.S. Anti-Doping Agency (USADA) investigation and he was cleared to fight.

White cautioned that just because a product is labeled organic, plant-based or raw does not mean they above the risks of any other supplement.

“That risk is always there regardless of the words that precede that supplement,” says White.

Some popular supplements are protein powder, creatine and nitric oxide.

White pointed out the safety, efficacy and necessity of each.

She says protein powder is typically safe when taken in appropriate amounts (15-30g), an effective source of complete (protein) and can be used for convenience under time constraints.

“But (simply) increasing protein (intake) does not equal muscle growth,” says White.

She says creatine is typically safe when taken in appropriate amounts and its use should be under the guidance of a sports physician or sports dietitian. It has been shown to increase muscle size, strength and speed.

“Your body only makes only about 2 grams of creatine a day,” says White. “We don’t want to go into crazy amounts unguided.

“There’s no research to support the use of it for those under 18 (it might actually for unsafe for younger athletes.

“We don’t have a lot of information that shows what the effects are in the long term. If someone starts taking it in high school and then 10 years down the line they continue to take it, we don’t know what’s going to happen.”

White says creatine will not be useful if the athlete’s usual diet is poor “If you spend the majority of your time eating fried foods and candy and you’re not getting any fruits and vegetables, whole grains, lean sources of protein on a regular basis it’s futile basically,” says White.

She says nitric oxide is generally safe, but may cause dizziness or changes in blood pressure and there are no studies in athletes under

18 (it may even be unsafe). It may increase endurance and/or enhance recovery.

“Nitric oxide expands your blood vessels and allows for more blood flow and oxygen delivery,” says White. “But more research is needed.”

Like with creatine, nitric oxide is not likely to help those with a poor diet.

As for food-based alternatives, White notes that protein powder can be replaced by the whey found in milk and other dairy products and that creatine is found in meat and that nitrates are naturally found in foods like beets and arugula.

One (valid) reason to take supplements is nutrient deficiency.

A sports physician or sport dietician can look at lab values to see if there is one. A blood test may show that an athlete is low on iron or Vitamin D.

“Iron is very important to oxygen delivery,” says White. “Vitamin D is important to bone health and a lot of other things.”

“A diet analysis could be done and (if) whole food groups are (being) eliminated because of allergies or something like celiac disease,” says White. “This can limit food options and lead to (need for) supplements. Overall, there are really not a lot of situations where we recommend supplementation.

“The bottom line: If you choose to take a supplement, before you do so think about those top three questions: Is is safe? Is it effective? Is it necessary?

(Sports Dietitians) like to push food first because it is the safest option and it’s the most-effective option.

“You’re going to get a lot more nutrients out of food altogether — vitamins, minerals coupled with protein, fiber and fats and all those things,” says White. “When you eat whole foods you’re going to get the whole benefit rather than singling out one specific nutrient (which may not even be effective).”

White presented five nutrition foundations — meal timing, balance your plate, hydrate, recover and plan.

“Athletes should eat every three or four hours,” says White of meal timing. “I know that sounds like a lot. When you get to the four-hour mark, you get a little distracted. You get hunger pangs and your stomach is probably growling at you.

“Depending on what you ate four hours ago, your energy levels are probably dropping off at this point. We want to try to minimize those highs and lows. We want to try to stabilize throughout the day.

“You want your three square meals a day — breakfast, lunch and dinner.

But you also want to get in 1-3 snacks depending on your goals.”

White says that athletes need 9-10 servings of fruits and vegetables a day to make sure they are getting adequate amounts of vitamins, minerals and antioxidants — all the things they need to function and recover.

Every plate should include carbohydrates (carbs), protein and color (fruits and vegetables).

When it comes to hydration, White says there’s nothing wrong with getting eight 8-ounce cups of water per day, but there’s not science behind that number.

Athletes are to drink half their body weight in fluid ounces a day. A 150-pound person will have a baseline of 75 daily ounces and add 20 ounces to that for each hour of training.

“You need to refuel your body within 30-60 minutes post-workout for optimal recovery and muscle building,” says White. “It helps to replenish glycogen storage (how your body stores carbohydrates).

“You should aim for a 2:1 or 3:1 ratio (30g carbs to 15g protein).

Carbs actually help your muscles to uptake that protein. You want to combine those two things together.”

In planning, athletes can pre-pack snacks and carry a water bottle.

White endorses three “Athlete Plates” — Easy/Light Day (less than one hour of training) with half fruits and vegetables, a quarter protein and a quarter carbs, Moderate Day (1-2 hours of training) with a third carbs, a third protein and a third fruits and vegetables and the Hard/Heavy Day (2-3 hours of training) with half carbs, a quarter protein and quarter fruits and vegetables.

“Please note that the athlete plates are adapted from plates designed by the Dietitians at the United States Olympic Committee,” says White. “Calories are not necessarily always something that we really want to focus on,” says White. “We want to consistently fuel.”

Most athletes are either recovering or getting ready for the next day and will not use the easy/light day plate. That means that home base is the Moderate Day plate.

As for the basics of gaining muscle through food, White noted that one pound of weight is equal to 3,500 calories and that adding 500 calories to a diet with add one pound per week.

Total calories are greater than increasing protein.

Again increasing protein does not equal muscle growth.

“Proper nutrition should be paired with training,” says White. “There should be an emphasis on recovery.”

Her top five tips:

1. Eat a meal or snack every three hours (three meals and 2-4 snacks per day).

2. Add liquid calories to meals and snacks (Milk, shakes, juice, Gatorade).

3. Choose foods that are calorically dense (trail mix, granola, dried fruit, nuts and seeds, sports bars, sports drinks, electrolyte drinks, protein shakes, 100-percent fruit juice, smoothies, milk/chocolate milk, nut butters, peanut butter and jelly sandwich, avocado/guacamole, other shakes such as Carnation Instant Breakfast, Ensure High Protein or Boost).

High Calorie Snack Ideas

1 Greek yogurt plus 1/2 Big Bur bar (420 calories).

1 Greek yogurt plus 1/2 cup granola plus 1/2 cup dried fruit (440 calories).

1 pack trail mix plus 1 medium banana plus 1 string cheese (480 calories).

1 cup granola plus 1 cup milk plus 1 medium banana (550 calories).

1 PBJ sandwich plus 1 cup chocolate milk (550 calories).

1 Big Sur bar (600 calories).

1 Ensure/Boost shake plus 1 pack Snacking Nuts (630 calories).

4. Use sports drinks during training (Gatorade, Powerade etc.) 5. Eat a protein rich snack before bed (cereal with milk, cottage cheese and fruit, greek yogurt and granola).

White says training plus proper nutrition leads to increased muscle mass.

TIFFANYWHITE

Tiffany White, a registered dietitian, is a Sports Nutrition Fellow at Indianapolis-based St. Vincent Sports Performance as part of the Gatorade Sports Nutrition Immersion Program. She spoke at the first PRP Baseball Bridge The Gap Clinic in Noblesville, Ind., as a guest of Greg Vogt. (Northwestern University Photo)

 

Malcom using baseball to give back to Elkhart community

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By STEVE KRAH

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Cory Malcom wants to give back to his hometown. Naturally, that gift to the community will involve baseball.

St. Louis Cardinals minor leaguer Malcom and Cleveland Indians farmhand Tanner Tully — co-MVPs on Elkhart Central High School’s 2013 IHSAA Class 4A state championship team — are conducting a pitching camp 1 to 3 p.m. Sunday, Nov. 5 at Elkhart Sports Center. They will teach about mechanics, arm care and more.

“It’ll be good for the town,” says Cory, who will be assisted by father Jimmy Malcom. “He knows a little bit about the game.”

Jimmy Malcom teaches about 35 lessons a week out of ESC with his Walk-Off Warehouse. An all-stater at Elkhart Memorial High School and then at the College of Central Florida and Bradley University, he has coached youth baseball for decades.

Cory Malcom grew up in Elkhart with a group of friends, including Tully, while being taught the game by Jimmy. The traveling Rip City Rebels enjoyed lots of diamond success.

“One of the problems we have now is we don’t really have a feeder system (for Elkhart schools),” says Cory, now 22. “It would be nice to see a whole group go together like we did.”

Cory was a Rebels fixture from age 8 to 14. At 15, he took advantage of an opportunity at experience and exposure on the travel ball circuit with the Indiana Bulls, playing with the high-profile organization in the famed East Cobb tournament in Georgia. At 16 and 17, he was a regular with the Dan Held-led Bulls.

Playing on a team that had nearly 20 players earn scholarships to NCAA Division I school, including Zionsville High School’s Parker Dunshee (Wake Forest University and then the Oakland Athletics system). Cory landed an invitation from the University of Arkansas-Little Rock.

Playing four seasons of D-I baseball for the Chris Curry-coached Trojans, the 6-foot right-hander made 61 mound appearances (44 as a starter) and struck out 273 and walked 84 in 287 innings. The summer before his junior year, he played for the Yarmouth-Dennis Red Sox in the prestigious Cap Cod League.

Malcom made the dean’s list all but one semester and graduated from UALR with a degree in health promotions with a minor in health exercise and sports management. He was selected by the Cardinals in the 34th round of the 2017 Major League Baseball First-Year Player Draft.

With the short-season Gulf Coast League Cardinals in Florida, Malcom went 0-0 with a 3.18 earned run average. He pitched in 12 games (all in relief) and whiffed 14 batters (with just two walks) and 11 1/3 innings before coming back to Elkhart, where he is following prescribed exercises on a phone app. He plans to begin throwing again in mid-November and go back to Little Rock to work out with the college team in January. Before leaving, he will also teach the game at Eastlake Chargers Baseball/Softball Academy in Goshen.

His understanding of kinesiology has helped Malcom and his teammates identify areas of soreness and know which exercises to use.

Throwing mostly from a three-quarter arm slot in high school, Malcom was asked to go “way over the top” as a freshman by then-UALR pitching coach Chris Marx (now at Campbell University in North Carolina).

“I was not getting much movement so I started going higher on top,” says Malcom. “If I have (downhill) angle on my fastball and hit my locations like I normally do, I should have success.”

Malcom credits Curry for life lessons.

“He taught you how to present yourself in public and how to go about your business,” says Malcom of Curry, a man who played at Meridian (Miss.) Community College and Mississippi State University followed by seven years of pro baseball. “He also helped me through the draft process.”

Leading up to the draft, Malcom would come to the field hours early to meet with scouts, who were trying to get to know potential picks better.

It was while charting pitches a day before his scheduled start that Malcom got acquainted with the Cardinals scout that would sign him — former Little Rock assistant Dirk Kinney.

After turning pro, Malcom adapted to a relief role.

“In college, I considered myself a starter,” says Malcom. “You have to save your bullets because you hope to get six or seven innings of our yourself. There’s a leeway there if you give up a couple runs. You get to find a groove. The bullpen is cut and dried. You either get the job done or you don’t and you don’t have time to time about it.”

In short order in the Gulf Coast League, Malcom went from middle relief and setting up and finishing games while getting his fastball, breaking ball and change-up over for strikes.

“It was kind of a weird year,” says Malcom. “I was coming off of a lot of innings during the college season. I honestly don’t know what I’ll do (in the future), I think I could be a quality guy out of the bullpen.

“It’s a fun thing to go right at them with everything you have. You can go max effort.”

In most games, his fastball was topping out at 93 mph from that downward angle.

Some organizations take a hands-off approach for the first 90 days after drafting a player and that’s the way it was with the Cardinals. GCL Cards pitching coach Giovanni Carrara was very encouraging to Malcom and others and told them not to put too much pressure on themselves.

But they did not really address mechanics.

“They gave you some free time to figure out things for yourself,” says Malcom. “I was used to feedback all the time at Little Rock. They treat you like a grown man (in pro ball). Baseball is your job and take it seriously.”

For more information, on the Elkhart Sports Center camp, call ESC at 574-294-5050 or Jimmy Malcom at 574-215-5612. To set up a session with Cory at Eastlake Chargers Baseball/Softball Academy, call 734-751-3321.

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Cory Malcom, a graduate at Elkhart Central High School and the University of Arkansas-Little Rock, is coming off his first professional baseball season in the St. Louis Cardinals system. He plans a pitching camp with friend and former high school teammate, Tanner Tully, Sunday, Nov. 5 at Elkhart Sports Center.