It’s the bottom of the sixth on a hot day, the second game of a doubleheader. Your legs feel heavy, your focus starts to wander, and your first step feels a half-second slow. That feeling of hitting the wall, of having an empty tank when the game is on the line, is something every athlete knows.
We’re often told to “give 100% all the time,” but is that always the smartest strategy? The truth is, the best athletes don’t just play hard; they play smart. They understand that managing their energy is a skill, just like hitting a curveball or fielding a grounder.
This is your playbook for intelligent energy management. It’s a guide to help you finish a game, a practice, and a long season just as strong as you started.
Winning the Day (Tips for a Single Game or Practice)
Dominating the final innings starts with how you manage the first. Here’s how to win the day.
- Embrace “Controlled Urgency” Instead of playing at a frantic 100% from the first pitch, think about operating at a sustainable, controlled 85-90%. This isn’t about being lazy; it’s about being efficient. A smooth, relaxed athlete is often quicker and more powerful than a tense, frantic one. This controlled effort allows you to save that final 10% burst for the moments that truly matter—like legging out a double or making a diving play.
- Fuel the Tank Properly You wouldn’t start a long road trip with an empty gas tank. Don’t start a game that way either. About 1-2 hours before the first pitch, eat a meal with complex carbs (like oatmeal or whole-wheat bread) for lasting energy. During long games or tournaments, refuel with simple, easily digestible carbs like a banana, some fruit snacks, or a sports drink to keep your energy levels from crashing. Hydration is non-negotiable—start drinking water long before you feel thirsty.
- Relax Between the Lines Watch a pro infielder between pitches. They are focused, but they aren’t clenching their fists and grinding their teeth. They conserve mental and physical energy. When the pitcher gets on the rubber, switch on your focus. When the play is over, take a deep breath and relax your body. This mental pacing prevents you from burning out before the final out.
Winning the Season (Tips for the Long Haul)
A strong finish in September or October is the direct result of the habits you build all year long.
- Your Off-Season is Your Foundation The endurance to win a championship is built in the off-season. A solid base of strength and conditioning, established in the winter, is what your body will rely on when the summer gets long and hot. Don’t wait until March to get in shape.
- Recovery is Not Optional; It’s Training This is the biggest secret of elite athletes. Rest is when you actually get stronger. Your body rebuilds and adapts after the workout is over. Prioritizing 8+ hours of sleep, scheduling true “off” days where you let your body heal, and listening to the warning signs of fatigue are not signs of weakness—they are signs of a smart, mature athlete.
- A Note for Coaches: Practice Smart As the season wears on, practice should evolve. In the middle of a 4-game week, a grueling three-hour practice can do more harm than good. Mid-season practices should be shorter, sharper, and more mentally focused, designed to fine-tune skills and conserve energy for game days.
- Arm Care is a Career Choice For pitchers and catchers, this is everything. A structured, year-round throwing program that includes proper rest periods is the only way to maintain arm strength and velocity from the first pitch of the season to the last.
Finishing Strong is a Skill You Can Learn
Finishing strong isn’t just about having more willpower than the next person; it’s a learnable skill built on preparation, intelligence, and discipline. It’s about working smarter so you can work harder when it counts the most.
At The Batter’s Den, we are committed to building the complete, durable athlete. We don’t just provide the space to build your skills; we teach you how to manage your body for a long and healthy career. Our Training Clincs, Series, and Events are designed specifically for this purpose—to instill the pro-style habits that keep you on the field and performing at your best, from day one to the final out of the championship.