While the way baseball is played has changed little over the years, how it’s managed has turned what were once leisurely-paced games into endless, boring slogs. Analytics, video analysis, appeals, and other strategic shifts have led to longer at-bats, more pitching changes, and longer games. Strike-outs have soared, offense has plunged, and baseball games now take longer than ever. And that doesn’t even mention the stupidity and annoyance of the now-requisite “walk-up music.”

As attendance is flagging and TV viewership is dropping, Major League Baseball’s competition committee recently approved some rule changes to address those pace-of-game issues. While they won’t go into effect until next season, they’re designed to improve and speed up the flow of games. But will they work? Let’s look at each new rule and see.

The Pitch Clock

The addition of a pitch clock is in response to the extended time taken by both pitchers and batters between actual pitches. Pitchers will now have 15 seconds to begin their throwing motions with the bases empty and 20 seconds to pitch with men on base. Pitchers who don’t begin their motion before the clock expires will be assessed a ball. Batters who fail to be in the box and “alert to the pitcher” after eight seconds will be charged with a strike by the umpire.

In addition, pitchers can now step off the rubber twice per plate appearance for either pickoff attempts or any other reason. A pitcher who steps off more than twice will be assessed a balk unless an out is recorded on a runner.

The pitch clock and step-off limits have been tested in the minor leagues and the results have been dramatic. According to MLB, minor league game times went from an average of 3:04 to 2:38 with pitch timers in use. But with every major league game televised and requiring more, longer commercial breaks, the results of a pitch clock in the big leagues may not be so dramatic.

The Shift Ban

For the longest time, Ted Williams was the only hitter in baseball history who merited having opposing players shift to one side of the infield during his at-bats. Williams was such a strong pull hitter that opposing managers would often shift the shortstop to the other side of second base to narrow Williams’s gaps and dare him to hit to the opposite field. However, as analytics revealed more tendencies of modern-day players, managers began employing “The Shift” more often, especially against left-handed batters.

Now, MLB has effectively banned the shift by requiring two infielders between first and second and second and third. In addition, all infielders will now be required to be standing on the infield dirt when the pitcher steps on the rubber. The rationale behind banning the shift is to create more offense by allowing more ground balls to turn into base hits. However, in an age where some batters strike out at the same ratio they get on base, banning the shift may not juice offense.

Enlarging The Bases

The cynic in me says that increasing the size of bases from 15” square to 18” is a crass attempt by MLB to sell more advertising space. However, the stated rationale is to reduce collisions, and the potential for injury, at first base. MLB also noted that larger bases, together with limitations on pickoff moves, could increase game action by encouraging more stolen bases.

As athletes are bigger and more athletic than in the past, hopefully, larger bases will reduce the risk of collisions between fielders and base runners. And a larger base means fielders will have more base to block from would-be base stealers. But will an additional 3” of base actually encourage more steal attempts? I wouldn’t be too sure.

While the baseball traditionalist may howl in protest at these unorthodox new rules, they can only help what has become a painfully dull, analog game in the fast-moving digital age. But whether they’re effective and help increase attendance and viewership remains to be seen. Like the analytics and over-analysis that are causing the problems, the effectiveness of the new MLB rules won’t be known until we see the data.

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The starting spots are generally reserved for the top pitchers. What’s most important about the pitching rotation is that the pitchers have high stamina, good endurance, and throw a variety of quality pitches. The relievers are the ones who throw the heat and try to close the game.

The rotation is set and gauged toward the effectiveness of each pitcher. Building an effective rotation is like playing poker. You have to know how to play your cards (your players) and use your Aces effectively against the statistics of your opponent’s (batters) cards. So, the probability is involved. Every team has an Ace. The Ace has the most talent on the team. So, you have to know where to place the Ace in your line-up and can appear anywhere in the rotation. With off-days, you can throw the Ace every fifth game and skip your fifth starter that given week.

The Best Pitching Rotation

When looking at the best pitching stats individually or for a pitching team, ERA and the WHIP (walks + hits/innings) are a few aspects to determine the rotation’s effectiveness. Strikeouts, also known as K’s, are important as well. Base on Balls (walks), also are used to help create the stats of a pitcher.

ERA-Earned Run Average

ERA- Earned Run Average is determined by the number of earned runs a pitcher allows per nine innings. A pitcher’s ERA is only the runs that score without the benefit of an error.

An ERA is the most common and probably the best statistical evaluation for pitchers. An ERA between:

• 2.00 and 3.00 are considered excellent.
• 3.00 and 4.00 are above-average.
• 4.00 and 5.00 are average.
• 5 and over is poor.

WHIP: Walks Hits Innings Pitched

WHIP is similar to ERA and is used to evaluate a pitcher’s performance statistically. WHIP provides statistical results that show how well a pitcher keeps the runners off the bases.

A WHIP score of:

• 1 (or below) is great.
• 1.10 is good.
• 1.20 is above average.
• 1.3 is average.
• 1.4 is below average.
• 1.5 is poor.

Strikeouts: The K’s

Strikeouts are a significant contributor to the ERA and WHIP because they create outs. It also reflects a pitcher’s ability or “stuff”. The greater amount of strikeouts a pitcher has accumulated during the season, the better.

Base on Balls: BB’s

Base on Balls is also known as walks. Walks affect the WHIP score.

The Best Pitching Rotations in 2021

The starting line-ups are in the sequence of starting pitcher rotation of 5 games.

The Dodgers have always produced great pitching over the years. The Dodgers were first in ERA with 3.01 as well as in WHIP at 1.10

1. Max Scherzer – ERA 2.46/ WHIP .86/ K’s 236/ BB’s 36
2. Walker Buehler – ERA 2.47/ WHIP .97/ K’s 212/ BB’s 52
3. Julio Urias – ERA 2.96/ WHIP 1.2/ K’s 195/ BB’s 38
4. Tony Gonsolin – ERA 3.23/ WHIP 1.35/ K’s 65/ BB’s 34
5. Clayton Kershaw – The Ace Pitcher– ERA 3.55/ WHIP 1.02/ K’s 144/ BB’s 21

The San Francisco Giants were in the second position with a team ERA of 3.24 and a WHIP of 1.15

1. Kevin Gauseman – ERA 2.81/ WHIP 1.04/ K’s 227/ BB’s 50
2. Logan Webb – The Ace Pitcher– ERA 3.03/ WHIP 1.11/ K’s 158/ BB’s 36
3. Anthony Desclafani – ERA 3.17/ WHIP 1.09/ K’s 152/ BB’s 42
4. Alex Wood – ERA 3.83/ WHIP 1.18/ K’s 152/ BB’s 39
5. Johhny Cueto – ERA 4.08/ WHIP 1.37/ K’s 98/ BB’s 33

The Milwaukee Brewers ranked in the third position with an ERA of 3.50 and a WHIP of 1.18

1. Corbin Burnes – The Ace Pitcher– ERA 2.43/ WHIP .94/ K’s 234/ BB’s 34
2. Brandon Woodruff – ERA 2.56/ WHIP .96/ K’s 212/ BB’s 43
3. Freddy Peralta – ERA 2.81/ WHIP .97/ K’s 195/ BB’s 56
4. Adrian Houser – ERA 3.22/ WHIP 1.38/ K’s 105/ BB’s 64
5. Eric Lauer – ERA 3.19/ WHIP 1.14/ K’s 117/ BB’s 41

Tampa Bay and the New York Yankees are just about tied in the fourth spot. Since ERA is more of a traditional and exact stat, you have to give the fourth spot to the New York Yankees.

When you place New York Yankees outfielder Aaron Judge next to a regular-sized human being, the juxtaposition is jarring. Standing 6-foot-7 and weighing 282 pounds, Judge shouldn’t be a baseball player. He should be blocking defensive linemen somewhere or backing down and dunking on a smaller opponent in the NBA. Judge is that enormous.

But he decided to bring his powers to Major League Baseball, and the results have been outrageous. Over the weekend, Judge belted a 496-foot home run, his 20th of the season, which according to ESPN is the longest home run that’s ever been hit since they started keeping track of that data in 2009.

Aaron Judge just hit a 495 foot home run. FOUR HUNDRED AND NINETY FIVE pic.twitter.com/mGdZWxyPf1

— That Dude (@cjzer0) June 11, 2017

As it turns out, baseball wasn’t Judge’s only sport. At Linden High School in California, Judge was also a record-setting tight end. Per stats provided by Max Preps, Judge racked up 1,405 receiving yards in his two seasons at Linden to go along with 21 touchdowns. During the 2009-2010 season, Judge averaged a ridiculous 17.9 yards per catch.

“Nobody could stop him,” Mike Huber, Judge’s high school coach, told the Washington Post.

Judge was such a beast at tight end that he wound up receiving offers from Notre Dame, Stanford and UCLA before ultimately following his heart and choosing to go to Fresno State on a baseball scholarship.

“I fell in love with baseball at an early age,” Judge said. “If I had to choose one, it was always going to be baseball.”

As much as we talk about how LeBron James would have excelled at tight end had he continued on with his pursuit of football through college and into the NFL, there’s no doubt Judge could’ve done the exact same thing.

Photo credit: Jim McIsaac/Getty Images

READ MORE:

• LeBron James Racked Up Over 100 Receiving Yards and 2 TDs in a Single Quarter During His High School Football Debut
• Tom Brady Thinks LeBron James Would Be an Unstoppable Tight End
• We Watched Cam Newton Play Tight End and it Was Terrifying

Corey Kluber might be the most unshakeable man in professional sports.

It’s why fans have affectionately dubbed the ace “Klubot.” Good luck trying to gauge how a game is going based on Kluber’s body language—it doesn’t matter if he’s on his way to a complete game shutout or he just gave up a game-tying home run. His expression remains coolly stoic either way.

That laser focus is a huge reason Kluber has become the frontrunner for the 2017 A.L. Cy Young award, an improbable accomplishment when you consider how he started the season. After his first six starts of 2017, Kluber’s ERA sat at a ghastly 5.09. The team then placed him on the DL with a back injury, where he stayed for an entire month. Upon his return, Kluber began steamrolling opposing line-ups with his deadly four-pitch arsenal. Despite missing a considerable amount of time, Kluber now leads all pitchers in WAR and is tied for the MLB lead in wins. His 2.35 ERA is second only to Clayton Kershaw among qualified starters and his 252 strikeouts are second only to Chris Sale.

One reason Kluber’s so unshakeable on the mound? He’s found a routine that works for him, and he sticks to it through thick and thin. Regular throwing sessions and film study obviously play a big role in Kluber’s ability to baffle hitters, but we’re talking about the less obvious stuff—habits you wouldn’t even notice unless someone pointed them out. Some people may call them superstitions. Check out these two clips that show both Kluber’s pregame and in-game routines:

Corey Kluber’s routine. pic.twitter.com/MKJGrDdSCo

— Rob Friedman (@PitchingNinja) August 28, 2017

Corey Kluber–Between Pitches Routine (a couple of batters of Kluber’s routine). pic.twitter.com/ed50BeA6qG

— Rob Friedman (@PitchingNinja) September 13, 2017

Lots of MLB players have pregame routines, and Kluber is no different. As far as I can tell, there’s no information available about how Kluber came to make this his pregame ritual. But there’s one thing we can be sure of—he wouldn’t do it if it didn’t instill some amount of confidence. George Gmelch, a professor of anthropology at the University of San Francisco who has extensively studied the role of superstition in baseball, told NYMag.com that such rituals are almost entirely about confidence. “What they’re really doing is giving themselves confidence,” Gmelch explains. “If I do these little rituals, then I’m gonna feel confident going into this activity, and I can succeed and do well.” Who knows how Kluber began placing his glove in centerfield and making Indians pitching coach Mickey Callaway place a ball on top of it, but what matters now is that the ritual gives him confidence.

Kluber’s in-game routine—which consists of some order of adjusting his right sleeve, licking the fingers on his right hand and wiping said fingers on the seat of his pants—is now second nature. It’s an idiosyncratic tic that Kluber probably believe serves a utilitarian purpose—perhaps licking his fingers helps him get a better grip on the ball, for example. But whether it actually helps him pitch better in a physical sense or not, there’s little doubt it’s a consistent confidence builder for the 31-year-old pitcher.

Think of it like how each NBA player has their own unique routine at the free throw line. If they don’t do that routine, it’s an opportunity for doubt to creep into their mind. A 1986 study from the University of Iowa found that a group of collegiate and high school basketball players with a regular free throw routine shot about 10 percent worse from the charity stripe when they were prohibited from using their pre-shot routine. “The players performed free throws more effectively when using their preliminary pattern. Thus, rather than being purely superstitious, the preliminaries to free throw shooting do appear to contribute to the accuracy of the shot,” the study’s authors concluded.

In a sport where a fraction of an inch can be the difference between a double down the line or a dribbler back to the pitcher, why wouldn’t Kluber have routines that can give him additional confidence? While we’d love to know more about how Kluber came to settle on these routines, don’t count on him revealing anything soon. “I can tell you players don’t like to talk about superstitions, though. They feel like it might take away from the power of the lucky thing. Of course, that’s a superstition of its own,” Chris Bader, who currently serves as the sport psychologist for the University of Colorado’s athletic department, once told the Los Angeles Times.

In concert with his maniacal preparation, Kluber’s routines allow him to pitch with confidence and conviction. That can make all the difference in the world for a pitcher. “[All pitchers in the MLB] have talent, or they wouldn’t be here. The one thing that is the separator is that ability to let go, block out external factors and focus on the next thing,” Callaway once told STACK.

As the Indians roll toward the pressure cooker that is the MLB postseason, don’t expect Kluber to change a thing. After all the success he’s had with his preparation and his routines, why would he?

Photo Credit: Nick Cammett/Getty Images

READ MORE:

• Top 5 Baseball Strength Training Myths
• Mickey Callaway Opens Up About Managing the Minds of The MLB’s Best Rotation
• Andrew McCutchen’s 9 Tips For Becoming an Elite Baseball Player

Corey Kluber is one of the most dominant pitchers in baseball.

At his recent ProCamp in Mentor, Ohio, the two-time Cy Young Award winner offered a rare glimpse into the mechanics he focuses on most when he’s on the mound.

“I have a couple different checkpoints that I want (in my delivery),” Kluber said. “The first one is I want to stay balanced and over the rubber. And then I think the second most important thing to me is keeping my head quiet. I think that your body goes where your head goes. So if you can keep your head quiet and going towards the plate, that’s going to allow everything else to fall in line mechanically.”

By keeping his eyes fixed on the catcher’s glove and his head stationary during his delivery, Kluber ensures his posture is on point and his momentum is headed toward home plate. Not only does that help him throw with better velocity and accuracy, but it also ensures his release point—the instant where the ball actually leaves his hand—is as close to home plate as possible. That increases the perceived velocity of his pitches, making them even tougher to hit.

“The less head movement, the better the posture, and the better the posture, the better the throw,” legendary pitching coach Tom House, who’s trained the likes of Nolan Ryan, Randy Johnson and Cole Hamels, once told STACK. “As long as the head stays stable (and) parallel to the mound as you initiate your delivery toward home plate, then you’ve done your job.”

In this GIF, you can really get a good look at how stationary Kluber keeps his head and eyes during his delivery. It overlays video of him throwing both a two-seam fastball and a slider, yet you can barely tell these are two separate motions. That’s how consistent he keeps his mechanics.

This is how consistent Kluber’s mechanics are. pic.twitter.com/eRKGEmXA5U

— Rob Friedman (@PitchingNinja) May 24, 2018

If you’ve never considered the role your head and eyes play in your pitching mechanics, follow Kluber’s advice and try to eliminate any unnecessary head motion you may have. It just may be a quick ticket to improved accuracy and/or velocity.

Photo Credit: Bob Levey/Getty Images

READ MORE:

• Is Your Posture Hurting Your Pitching Performance?
• 10 Great Ways to Increase Your Pitching Velocity in The Weight Room
• Cleveland Indians Closer Cody Allen Reveals His Secret to Handling Pressure

Build both sides of your game with these tips for the diamond with baseball pro Aaron Judge.

To compete at the top level, baseball players need to be strong both mentally and physically. A positive, constructive mindset on the field can complement any physical skill set. By training both sides of your game, you can help set yourself apart this season.

Baseball pro and all-star right fielder Aaron Judge shares his tips on how to keep your mental and physical game strong. In addition to personal training, Judge also explains how to deal with the game’s inevitable bad breaks.

HANDLING ADVERSITY

Baseball is a game of failure, so understanding how to deal with the game’s hardship is a necessity. According to Judge, the best way to handle adversity is to accept that it’s going to happen. There will be days when the ball doesn’t roll your way, but it’s not the end of your career.

“Learning from it, that’s the biggest thing. Learn, ‘Why did I strike out?’ or, ‘Why did I ground out there? What did I do?’ You know, learn from it and then move on,” Judge says. “That’s the biggest thing that helped in my career.”

Another great tip on handling adversity in baseball is having a short memory. Break down your miscues and note what occurred, but don’t carry your past mishaps into your next inning in the field or appearance at the plate. “I just [have to] forget about it and be like, ‘Hey, it’s a new day. We all start at zero. Let’s roll it out there,’” Judge notes.

While having a strong mentality is important on the field, Judge also suggests a few exercises and drills to build the physical side of your player profile.

LONG TOSS AND BAND WORK

To develop pro-level arm strength and throwing mechanics, Judge says long toss and resistance band work can make a big difference. These exercises can help build endurance while also improving strength for when it counts.

In addition to throwing a baseball, Judge also recommends tossing a football around during long toss sessions. “All offseason right now, all I’m doing is playing catch with a football,” Judge notes.

In addition, throwing a football can help with arm strength while also adding some variety to your diamond training. “I like mixing it up … You know, sometimes, you get tired of a baseball,” Judge jokes.

You can also build arm strength through resistance band training before practice. Performing a few exercises before taking the field can help warm up your rotator cuff for a full day’s work. “Even if it’s two minutes, three minutes, five minutes, whatever time you got,” Judge says, “If you bust out just a couple of those to get it loose, that’s going to pay off.”

Working to strengthen your rotator cuff daily through band work can help keep you performing at opening day levels well into your season.

When it comes to taking your play to the next level, remember to keep your mental and physical skills in shape. Follow these quick and helpful Pro Tips to put you above your rivals on both sides of the game.

Original Article Posted on Dick’s Sporting Goods

Transcript of Interview Below

Bailey Arredondo:

All right. Okay, here we go. Back for another edition of Listen Up and we’re heading back to Arizona and spring training as baseball season is upon us. We are joined by Tyler Freeman of the Cleveland Indians. Tyler, thanks for coming on the program today.

Tyler Freeman:

Thank you guys for having me.

Bailey Arredondo:

Let’s start with California in you. We’re both Cali boys, so you grew up in Rancho Cucamonga, correct? Were you born and raised there?

Tyler Freeman:

Yes, I was. I was born in Rancho Cucamonga, lived there pretty much my entire life. A couple of years ago, I just finally, I moved out to Texas, but growing up in California, it was awesome. It’s about hour east of Los Angeles, and just like you said before, the weather is perfect.

Bailey Arredondo:

What sports teams did you like growing up? Did you have any favorite athletes?

Tyler Freeman:

I was a diehard Dodger fan growing up. I didn’t really pay attention to any other sports. I was a big baseball guy. Me and my dad … Me and my family would always go to Dodger games. In Rancho Cucamonga at the time, it was the High A Dodgers who were there. We would go to all the minor league games pretty much every day and every weekend. It was fun.

Bailey Arredondo:

Now, something about Dodger games that a lot of people have talked to me about is Dodger Dogs. I mean, do you think it’s just a glorified hot dog or do you think there’s something special about a Dodger Dog?

Tyler Freeman:

There is something special. I think it’s maybe when you’re sitting down at the field and enjoying the game, it just tastes a little different. It does for sure.

Bailey Arredondo:

Right. Now, your high school baseball team was really good. You ended up winning the state championship your senior year, but your brother also played on that team too, correct? What was that experience like?

Tyler Freeman:

Oh, it was the most fun I’ve had playing baseball. I mean, it was playing with my brother was the icing on top. Playing two years with him and he was a second baseman and I was a shortstop. We were always smack talking, we were trying to pick each other up too all the time and you it was fun. Then when we won the whole thing, we got to actually go to Dodger Stadium, and win it there, it was surreal,

Bailey Arredondo:

Oh man, I mean, childhood dream right there sitting in the stands and you get to actually take the field as so many great Dodgers have. Speaking of your brother, your family is really good at baseball and softball, right? Your mom played, did your sister play?

Tyler Freeman:

My mom played, she was an alternate on one of the first USA softball teams. My dad played a little high school baseball. He claims that’s where I got all my talent, but I think it was the mom, and my sister, she went to Grand Canyon University. Played softball there for a couple of years and then transferred over to the University of San Diego to play her last couple of years there. Then my brother’s with the Rangers right now. He’s catching there.

Bailey Arredondo:

Wow. Who’s the best athlete in the family then?

Tyler Freeman:

You know what, I’m sorry, my brother keeps … He’ll always say it’s him, but I think it’s me. I think it’s me.

Bailey Arredondo:

Well, what led you to playing shortstop? Is that just the position you gravitated towards when you were younger or was there a specific reason for it?

Tyler Freeman:

Younger, honestly, I didn’t really touch the outfield when I was younger. It was mainly the infield. It was short, third, bouncing around, second, first, even I caught like a little bit, not much, but it was a majority up the middle and I just kind of just stuck with it. To be honest, it’s been the same since.

Bailey Arredondo:

Now, I’m curious on that transition from high school to when you know you wanted to go play professional baseball, who was the biggest influence and had the greatest impact on you getting to the majors?

Tyler Freeman:

That was my dad, for sure. He would always tell me, hey, like it was maybe my sophomore year of high school. He was like, “Hey, you can go far in this game, as far as it’s going to take you.” I’m like, “You know what? Let’s get going. Let’s work for it.” He guided me the entire way. I give much credit to my dad. He was pushing me day in, day out. He’s like, “If you want it, I’m going to push you for it,” and that’s what he did, and I give lots of credit to my dad.

Bailey Arredondo:

Now, you played for a variety of teams your first few years in the minors. Was there a team or season that stood out to you and why?

Tyler Freeman:

Probably Mahoning Valley season. It was my first short season. Just getting my feet wet in pro ball. It was like the first stadium setting. It wasn’t like the AZL, where it was just the AZL, but it was, we got to travel and stuff, which kind of brought my adrenaline going and kind of really feeling like pro ball for once. Once we got going there, it was fun playing for a great manager, a great team. I mean, we had a really good team there, and that was probably the most fun.

Bailey Arredondo:

Did you have a specific moment or pitch maybe where you realized, “Okay, it’s not high school in Rancho Cucamonga anymore? This is the pros.”

Tyler Freeman:

Definitely. It was as soon as I got drafted in the AZL. My first at-bat was against Sam Hentges. He threw a fastball probably 97, 98. I’m like, “Okay, welcome to pro ball.” Then he threw that big hammer curveball, and I’m like, “Yeah, this is pro ball.”

Bailey Arredondo:

How long did it take you to get adapted to that? Did it take just a few games? I mean, baseball’s such a repetitive sport. I’m sure it didn’t take too long.

Tyler Freeman:

Right, the Indians, they do a great job of getting guys going pretty quick. We got many live at-bats before I got in my first AZL game, and they prepared me from the start. I felt like from my first game, I was ready to get going.

Bailey Arredondo:

Nice. Now, I want to talk about 2020, I mean, worst year ever. What went through your mind when that total season was canceled? Did you have any doubts about baseball or what your plans were?

Tyler Freeman:

I remember when it happened, we were in a meeting and I think the basketball case hit first, and then it started hitting us like, hey, this could be real. They might shut everything down. Then we had like another meeting the next day saying, “Hey, you guys are going home,” and that hit me. I was like, “What am I going to do? We’re not having a season this year? Are we going to have a lost season because of it?” Even when we went back home, nothing was … We weren’t allowed to do anything because everything was shut down. Then luckily, I found some low-key spots to work and train and stuff. Then get the call saying, “Hey, we’re going to put an alternate site,” and then the rest is history.

Bailey Arredondo:

Now, did you go back to Texas during that time? What kept you in baseball rhythm?

Tyler Freeman:

California shut down a little bit more, so I went back to Texas and like I said, I found some great guys that just opened their facilities for me and some other pro guys. Obviously, we were being super careful and stuff, but it was much credit to them. It was one of my good friends, Dustin, who opened up his facility and then Rocky, who opened up his workout facility for us to just prepare for maybe a season that could happen or not.

Bailey Arredondo:

Right. How have you liked the Texas lifestyle? A lot different than California?

Tyler Freeman:

It is different for sure. I can wear a cowboy hat and stuff, and I feel a little more comfortable about that, but no, it’s a much different vibe than California. California’s got that perfect weather. You can go outside and wear a tank top, whether it’s in the morning or at night, and in Texas, you got to adapt a little bit. It could get cold sometimes, but for the most part, it’s good weather out there.

Bailey Arredondo:

Yeah. I went to TCU up in Fort Worth, and I have to say Texas food is no joke at all.

Tyler Freeman:

It’s no joke. That’s where I was committed. I was committed to TCU.

Bailey Arredondo:

Oh really?

Tyler Freeman:

Yeah, out of high school. Yes. Yeah.

Bailey Arredondo:

Okay, nice. If you didn’t go to the pros, you would have gone to TCU?

Tyler Freeman:

TCU. Yes, sir.

Bailey Arredondo:

Oh, wow. Okay. Good stuff. Well, hey, TCU’s lost, so I think you’ve made the right decision. Let’s talk about goals for this season. I mean, what areas of your game are you looking to improve on? What are you most excited for?

Tyler Freeman:

It was every part of my game I can improve on. Definitely want to improve … Been improving and working on the arm strength a lot. Felt like that’s improved probably the most out of my game. I know a lot of people talk about strength and power, I kind of view that as it’s going to come with an age, definitely working out and stuff, getting stronger for sure. I put on about 10 pounds of muscle, but I know I’m just going to let that play out. Just crafting in on being more fluid in the infield, more versatile than bouncing around from second, to third, to short. I’m learning those positions well, and just keep swinging it. Just been working on the swing, sticking with the line drive approach. It’s all been pretty much working out.

Bailey Arredondo:

What’s the experience been like since you’ve gotten to Arizona for spring training? What can and can’t you guys do? Are you getting a lot of on-field reps on?

Tyler Freeman:

We really are. Like I said, the Indians, do a great job, even just for keeping everyone healthy. They’re reminding everyone to wear your masks and they want to keep everyone on the field, for sure. We haven’t really took a step back. We’re getting many reps, many swings, many ground balls, and it’s been great. Getting a lot of work done here.

Bailey Arredondo:

Well, let’s end with this Tyler. Now that you’ve had a few years under your belt, a few seasons, what advice would you give yourself coming out of high school, knowing what you know now?

Tyler Freeman:

Oh man. Definitely, in high school … I definitely, you see the Scouts in the stands, you see all that stuff and maybe in high school, I would tell myself, “Hey, just relax a little bit. If it’s going to happen, it’ll happen. Just keep doing what you can as in working hard off the field, doing extra. I mean, if you take an extra round of BP or get that extra lift in, keep crushing that stuff. Keep doing what you can off the field and let the on the field stuff handle itself.”

Bailey Arredondo:

Well, your journey is just getting started and that’s one of the beauties of coming out of high school, going to the majors. You have so much time to room and grow in baseball. Tyler, good luck to you the rest of the season, and we look forward to keeping in contact. Thanks for coming on the program.

Tyler Freeman:

Absolutely. Thank you guys for having me on.

Transcript of the interview is

Bailey Arredondo:

All right. Okay, here we go. Hello everyone. And welcome back to Listen Up. And we have a very, very special and exciting episode today as we head to the baseball diamond for a little baseball talk and we are joined by one of West Fargo’s finest and now second baseman for the Arizona Diamondbacks Mr. Andy Young. Andy, we appreciate you taking the time and let’s start right off with the North Dakota lifestyle and experience or would you rather be in North Dakota right now or are you okay being in Arizona?

Andy Young:

I love North Dakota but in February you can’t beat Arizona and especially if you’re playing some baseball, it’s a good spot for baseball too. So I’m pretty happy where I’m at.

Bailey Arredondo:

Yeah, I’m sure the Diamondbacks organizations would agree that it’s better to have you in Arizona. Let’s talk about the last few weeks and what’s that entailed for you leading up to the start of spring training? What are practices like? What can and can’t you guys do?

Andy Young:

So, today was our second day of official spring training so we’ve been a little more strict with COVID protocol. A lot of masks, a lot of testing, we get tested every two days. But I guess leading up to it, we still worked out at the complex but it was a little less official. At times we couldn’t go in the locker rooms but we could still use the outside facilities. And then we were only being tested once a week and it was voluntary. So, it’s a little more strict now that we’re in the protocol of the MLB but I mean it was great just to be able to get on the field prior to spring training too. So they did a good job of letting us on the field.

Bailey Arredondo:

Yeah. A nice return to normalcy is great for all athletes because I bet all you guys are just itching just to get out there and play. Take us back to the young Andy. I’m sure you liked to play other sports growing up but why baseball?

Andy Young:

I think my dad just played baseball. He loved baseball, it’s his favorite sport. I think my grandpa loved baseball so he just got a pass down. And I don’t know, we just played a lot outside in the summer and he was the coach of our little league team and we just rolled from there and it was just a passion of his and then it became a passion of mine. So it was passed down.

Bailey Arredondo:

Now, I’m curious on what the baseball culture like was in North Dakota. Did you have to travel a lot to other cities for camps or bigger games? Who did you guys watch professionally growing up? I mean, what was the whole cultural mindset of baseball where you were in North Dakota?

Andy Young:

We did travel a lot. I mean my dad and Todd Rowe were our coaches since we’ve been 10 years old. They did a really good job of understanding that you can wait in the spring until the snow melts and you’ll just be behind or you can travel south and play. So we traveled to Omaha and Sioux City and then South Dakota. So we just traveled everywhere and it was nice to do those trips. I felt like it gave us just a little headstart on some of the northern kids and then it showed in high school, our high school class won a state championship and stuff like that so that was really cool. But yeah, you have to do a lot of work inside in the cold months, and then when spring rolls around in down south and you have to go south. And then as spring hits the north then you can move back there. So it is a lot of traveling but it’s fun, it’s fun to go to Omaha and match up with other teams too because you see where you stack up. So it was a lot of fun.

Bailey Arredondo:

Now who was your favorite team growing up?

Andy Young:

The Angels, the Los Angeles Angels. Yeah so Darren [inaudible 00:03:40] was a North Dakota kid and he went one, one in the draft and my dad actually coached him at Jamestown. So we would always come down to Tempe, Arizona, and watch the Angels play in spring training. And then I just liked the Angels growing up. I’d say a lot of the people up there are Twins fans but I was Angel’s fan.

Bailey Arredondo:

Yeah. I was thinking the Twins are the closest that you’re nearby. So, but you were the only Angels fan that you knew of?

Andy Young:

No I think there’s a big, North Dakota does such a good job of following their athletes that I think there was probably a lot of Angels fans. The whole city of Jamestown, there’s a billboard of them up. So I mean, I think that a lot of people listened to games. I know everyone in my family and our circle really liked watching them play for the Angels.

Bailey Arredondo:

Now let’s talk about your time coming out of high school and going to Neosho Community College. You’ve mentioned in previous interviews that that was one of your best player developmental experiences that you had but was there a moment that you felt like that might’ve been the farthest you’ll ever get it?

Andy Young:

I don’t know. I’ve never really felt like that. I just have tried to always stay at the level I’m at and thinking I want to compete with these guys and I think that I never thought too much ahead. I got there and I was like, “Hey, I want to play with the guys on the field and I think I can.” And then the next time, next year then you’re going to Indiana State and you’re going on recruiting trips and stuff like that and then you get there and you have the same mentality. So I never really thought I was going to be done and especially since I was going there for one year to try to go to a bigger school I hoped at least that I would go somewhere else. And then I was fortunate to go division one but I never really thought I’d be done as a sophomore in college.

Bailey Arredondo:

And then how did Indiana State change your baseball life?

Andy Young:

So I mean, it was just another level. So I went from an NAI to a division one junior college and then I went to a division one and it was a really good competition. We played Vanderbilt when they won the college world series, I hit against Walker Buehler. That competition was just different and then I was there for two years and we didn’t do as much stuff because the NCAA has so many regulations. In Juco you can just play all day. We practiced for like six hours a day so that was kind of crazy but a lot of fun. And then the NCAA, it was a little bit more refining skills and playing better teams and it was just different but they’re both really, really good for development.

Bailey Arredondo:

So, undrafted out of high school, played all three levels of college ball, NAIA, junior college division one before getting attention from the pro scouts. And then it took until your senior year where the Cardinals took you in the 37th round. Where were you when you found out and what was your reaction like?

Andy Young:

Oh man, I wasn’t even watching the draft actually. I got a call from my advisor who is basically an agent before you turn pro. So he called me and said, “Hey, we have a few teams talking to you. It’ll probably be a last day thing around 30 to 40.” I was kind of watching it but I was in Minnesota with some friends and we were just at a lake cabin and doing our thing. And then I got a call from I think St. Louis farm director and he was like, “Hey, we drafted you and you’re going to be in Jupiter, Florida here starting rookie ball in three days.” So I was like, “Oh man.”

Andy Young:

So I got in my truck and then obviously my dad called me immediately and he’s like, “Hey, you just got drafted” And my reaction, I was obviously very happy but it was also like, “Man, I’ve got to go find my glove.” I didn’t even know I was going to get drafted to be playing in professional baseball in four days in Florida and I’m in Minnesota on a boat. So, it was exciting but it was also like, “All right, let’s go get back to work.” And I remember I drove back to North Dakota and immediately after I got that call and I went to the cage with my dad and we were swinging trying to get back into it. So it was hectic but it was a lot of fun.

Bailey Arredondo:

Yeah I’m glad you found your glove because that was pretty important to get to that level. But what I’m curious on is was there a wow I’m in the majors moment? Has there been a pitch, a team experience, a personal experience where you’re looking at yourself or thinking in your mind, “Okay, this is it.”

Andy Young:

I don’t know. To be honest I don’t think I’ve really had one yet just because I’ve played against these guys coming up and as you’re coming up you get really familiar with these guys so you get to play against people that you watched which is really cool. Like playing with Madison Bumgarner last year he pitched in the world series when I was growing up I watched him throwing in San Francisco and now he’s sitting across from me. Stuff like that is so cool and I guess that is a moment like that but there’s another piece of your brain that’s like, “Hey, I’m trying to compete with these guys. I can’t be star struck if I’m trying to get ahead or I’m trying to play defense behind them and stuff like that.” So it’s both ways but I don’t feel overwhelmed by like star struck but it is definitely really cool to see those guys and share fields with them that’s for sure.

Bailey Arredondo:

Right now in 2018 you were involved in a trade that sent you to the Diamondbacks and sent Paul Goldschmidt to the Cardinals. What was your initial reaction to that and that you were heading to Arizona?

Andy Young:

This is another funny story. I was actually, I was hunting and my phone vibrated and it was in my pocket and it was vibrating and I was bow hunting and it was super cold outside. So I was like, “I’m not going to get it.” And then I just looked at it and I got a text too and it was like, “Hey, this is Mike Gersh GM of the Cardinals call me.” And at this time I think I was in maybe a little AA time so I was not that close to the big leagues. I mean, I went maybe high AA. So if you’re in that level you don’t talk to the GM very much if ever.

Andy Young:

So I was like, “Man, this is probably important.” I remember it was snowing and windy and I was a half-mile away from the truck. And I was like, “Man, I can’t talk to him here.” So I started walking back to the truck and I got there and I called him back and he’s like, “Hey, we appreciate everything you’ve done. You did a great job. We’re trading you to the Diamondbacks. I can’t tell you who for it’s going to go public in probably 20, 30 minutes.” And I was like, “Okay.

Andy Young:

And it was during the winter meetings so my agent was there and he was like, “Hey, you’ve been traded for a pretty notable player. I don’t know who it is yet but just get ready.” And so I’m just sitting there waiting for this to go public. And then it was Paul Goldsmith so obviously it exploded which was kind of cool because it was on ESPN. I was doing an interviews with [inaudible 00:10:38] Sirius XM radio and stuff like this. And so, I was hunting with my friend and he called me and I answered the phone I was like, “What’s up?” And he was sitting in the same tree row as me he was like, “Hey man, I just shot a buck.” And I was like, “You just shot a deer?” And he’s like, “Yeah.” And I was like, “Oh my goodness.” So I’m driving my truck across a plowed field on the phone with MLB Sirius XM radio. My stuff is flying everywhere. Now I’m looking for this deer. It was just a, it was a fiasco but it was definitely memorable to say the least.

Bailey Arredondo:

Wow I was just about to say so lake cabin for when you got drafted and then hunting when you know you got traded. So you were probably pretty excited both times but also thinking, “Okay wait, this is happening right now.” And welcome to the pros, that’s how major league baseball works. This is a must know question and truly one of my favorite parts about baseball. What is your walkup song? How did you decide on it? Has it changed throughout the years?

Andy Young:

Yeah, it has. So man, I’ve had a few. I liked May We All by Florida George Line a few years ago. There’s a few parts in the song, so you only get 15 second so it’s not really how good the song is you have to pick the best part. So I really liked that. I walked up to… What else did I walk up to? Oh man, I can’t remember like Tumble by Kendrick Lamar. I’m all over the spectrum, everywhere, I’ll go country, I’ll go rap. If I’m not hitting well I’ll change my song so there’s a lot of them. But yeah I don’t think about it too much I just pick something. Riptide by Vance Joy. Man there’s so many of them that just during the streak you just like a song and you switch it and you’re like, “Man, I’m feeling this.” I don’t know, it’s fun.

Bailey Arredondo:

Yeah. It’s one of the fun parts about baseball is you get to express yourself a little and let the crowd hear hey this is what pumps me up and gets me ready for elite 15 seconds. That’s a tough amount of time to pick something.

Andy Young:

It’s a harder thing to pick than you’d think too.

Bailey Arredondo:

Yeah because people are going to know.

Andy Young:

So it’s like do you want to do something that you love or do you want to do something that you know the crowd will love? There’s a lot that goes into it.

Bailey Arredondo:

Right now I want to get into a little game that was played on August 9th of last year between the Padres and the Diamondbacks and something happened in the ninth ending. Do you know what happened that day?

Andy Young:

Is that the day I hit a home run?

Bailey Arredondo:

That is your first career home run.

Andy Young:

I remember that day.

Bailey Arredondo:

Well, there’s a lot to breakdown there because I’ve got a lot of questions because I think it’s one of the craziest things I’ve heard about for a lot of reasons. The first part of the question is when it cracked off your bat did you know it was going to be a home run?

Andy Young:

When I hit them like that they normally are home runs but San Diego the air is so heavy with the ocean there that I didn’t really know. And with the first one, you’re definitely going to run out of the box but initially, I thought it was going to be if that makes sense.

Bailey Arredondo:

And the second part of the question, the home run landed at the feet of Padres relief pitcher Matt [inaudible 00:14:09] your former high school teammate. And I’m going to go out on a limb that there’s not a lot of North Dakota products in the majors. I mean, do you believe in a higher calling? Do you believe in spirituality? I mean, there’s no way that was a coincidence, right?

Andy Young:

It couldn’t have been and I think there’s only two. So it was me and Matt at the time and it fell at his feet and then after the game he… What was it? It was top nine and I think we lost. The game was over almost immediately after I hit that ball. And I was looking for it as the bullpen, our bullpen guys came in and they were like, “Hey, we don’t have it, whatever, whatever.” And they’re doing whatever and I went back to my locker I was like, “How did they lose that? It was in the bullpen.” I went back and then they were like, “Hey, come back on the field.” And it was kind of cool, Matt was standing out there with the ball and took some pictures and he said, “Good swing,” and I stopped and it was nice to nice to catch up with him. So he gave it to me in a pretty cool way so that was definitely memorable as well.

Bailey Arredondo:

And last part of that, where is the ball now?

Andy Young:

It’s in a case. So it’s preserved and it’s in my room and I’m just trying to figure out what I can do with it. I might throw the lineup card in there too and make something cool but I haven’t done it yet.

Bailey Arredondo:

Nice. That’s something that can’t be replicated. That’s one of one. So better keep that under a tight security.

Andy Young:

Yeah, seriously.

Bailey Arredondo:

Now, what are you most excited for about this season? I’m curious on are there any areas of your game you’re trying to focus on? What are your expectations for 2021?

Andy Young:

I’m just trying to be a bigger piece of the Diamondbacks. I think every year you make strides to leave a good impression and become a bigger role. Last year I hit against left-handed hitting, I’d come off the bench. There would be times where I sat on the bench lot. I go up and down between AAA and the big league. So I think that you just continue to try to increase your role until you are at the next step, then the next step. So I’d love to be a contributor on the team, I’d like to start on the team. So those are the things that you think about and those are the goals going into the year.

Bailey Arredondo:

Let’s end with this Andy, from 2015 to 2020 a five-year span, you were at Indiana State then you were on different AAA, AA teams for the Cardinals, then you get traded to the Diamondbacks and now you’re gearing up for spring training. What message would you have to any young baseball player, maybe in West Fargo, maybe didn’t get that division one scholarship right off the bat coming out of high school or even get drafted out of high school as many baseball players do, what message would you have to them to inspire them to play in the MLB?

Andy Young:

I’d tell them it goes fast. I mean I feel like Neosho County and Jamestown was not that long ago. So first of all, I’d tell them it goes fast and secondly I’d tell them to just don’t look at going from high school to MLB, I’d say pick your next level and compete there. Don’t look at the whole thing, go to a junior college or go to whatever school wants you. I didn’t have any division one offers. I just went to a junior college and I said, “Hey, I want to play at a higher level than this.” I didn’t know where it was, I didn’t know what state, what level, but I just knew that I wanted to play more. So with that mentality it’s pretty easy because it’s a bunch of one-year contracts. “So man, I’m going to play well this year and then maybe I’ll get to play somewhere else.”

Andy Young:

And then Indiana State, I was thinking the same thing, “I just want to compete with these guys right here.” And the MLB or the professional baseball never really crossed my mind. I knew I wanted to but in the years I was there it was just a, “I want to be here on this team this year in this moment and succeed with these guys.” And when you think like that I think it’s easier to succeed but when you’re in North Dakota and you think, “Man, how do I get to the MLB,” that’s a long ways. But if you break it down year by year it’s a lot easier and now that Strom did it and I did it there’s a little recipe there and I think that those kids can follow it.

Bailey Arredondo:

Well, it’s certainly a mindset and you’ve exemplified that. And Andy, your journey and story are nothing short of inspiring and I think the best part is that there’s still a lot to be written in the Andy Young baseball book. So good luck to you and the rest of the spring training and throughout the season and we really look forward to keeping up with your baseball career.

Andy Young:

Yeah. Thank you for having me.

How Long is a Baseball Inning?

A baseball inning lasts for a total of six outs, three per team. Innings are broken into two halves. The away team bats during the “top” half of the inning and the home team bats during the “bottom” half.

This rule doesn’t change throughout all baseball levels—except for Tee-Ball, which doesn’t count outs and requires that every player on a team get an at-bat in each inning.

It’s possible that half an inning could take only three pitches for three quick outs. However, there is no definitive time limit. The exact duration depends on the number of at-bats, the pitcher’s pace, and the number of pitching changes. Theoretically, an inning could go on forever if the fielding team fails to record three outs.

How Long Major League Baseball Games Last—And Why

However, the number of innings played in a game and exact length of a game depend on several factors.

If a MLB game remains tied at the end of nine innings, the teams play extra innings until one team has more runs than the other at the end of an inning.  In 2020, a runner was placed at second base prior to each inning in order to facilitate a faster outcome and save a team’s pitching staff from playing 15+ inning games.   The longest game in 2020 was 13.0 innings compared to 23 games the previous season that took 14-or-more innings to complete.

On the reverse side, a game can end after 8.5 innings if the home team is leading at the end of the top half of the ninth inning.

It’s also possible for an MLB game to end after five innings if there’s inclement weather.

The precise time it takes to complete a game, in terms of hours and minutes, varies from game to game. Pitchers who take more time between pitches increase the length of a game as does the length between innings, which varies from 1:55 to 2:55 in the Postseason due to television requirements.

A high number of base runners also drive up a game’s duration, because most pitchers take extra time between pitches with runners on base.

Also, games with several pitching changes or replay challenges take longer due to extended pauses in play.

In 2015, MLB promulgated rules to shorten games—it had been common for rival teams to play for more than four hours. There’s now a timer that tracks the time between innings, mound visits by coaches and catchers and the time between hitters and pitch clocks are being tested in the minor leagues, limiting the time between pitches to 20 seconds when the bases are empty.

In 2020, during the COVID pandemic, Major League Baseball Players reported for training on July 1 2020, leading up to a 60-game regular-season schedule that began on July 23rd and 24th.

These rules don’t apply to all levels of baseball. Other factors contribute to the length of a baseball game.

How Long is a Minor League Baseball Game?

Minor league baseball, which includes AAA, AA and several other professional leagues, follows the same inning rules as MLB. AAA and AA leagues have instituted the 20-second pitch clock, which has shortened games by 12 minutes.  Doubleheaders are 7.0 innings in length in the minors.

How Long is a Collegiate Baseball Game?

Collegiate games also last for nine innings. However, one or both games of a doubleheader can be played for seven innings under certain circumstances. A mercy rule takes effect and the game is concluded if a team is up by 10 or more runs after seven innings—or five innings in seven-inning games.

How Long is a High School Baseball Game?

High school baseball games last seven innings. If there’s inclement weather, an official game can be played in four innings. Since some high school fields don’t have lights, darkness can become an issue, and play can be resumed later. If a team is ahead by 10 runs after four innings, a mercy rule goes into effect.

How Long is a Youth Baseball Game?

The duration of youth baseball games depends on the level of play.

• Tee-Ball (ages 4-7) is played for five innings; however the number of innings is often determined by the allotted time for the game, which varies from league to league.
• Little League (ages 7-13) games have six innings.
• Babe Ruth League (ages 13-18) games have seven innings

In a recent issue of ESPN The Magazine, Baxter Holmes wrote a fascinating feature about how PB&J has taken over the NBA. Nearly every NBA team now makes PB&J sandwiches readily available to their players. The Milwaukee Bucks do it big—their spread usually includes three nut butters, a wide assortment of jellies, Nutella and three different types of bread from a local bakery. NBA stars like Russell Westbrook, Damian Lillard and Steph Curry all religiously eat PB&Js for their pre-game snack.

But the pre-game PB&J obsession doesn’t stop at the NBA. Countless elite athletes in the NFL, MLB, NHL and PGA also rely on the classic sandwich.

Rob Gronkowski likes to have a little chocolate milk with his traditional pre-game PB&J. Andrew Miller—arguably the most dominant relief pitcher in baseball—always whips one up before he makes his way to the bullpen during the third inning. Derek Jeter took his pre-game PB&J about an hour before the first pitch. At roughly 5 p.m. prior to a game, Sidney Crosby scarfs down his mandatory PB&J. Dustin Johnson—who’s currently ranked as the No. 1 golfer in the world—was seen eating one during a round at last year’s U.S. Open (a tournament he won, by the way).

These are the elite of the elite, athletes capable of doing extraordinary things every time they compete. They’ve spent thousands of hours honing their bodies for victory. And they all rely on PB&J sandwiches—a snack most of us have been eating since before we were in grade school—for fuel during game day.

Here’s why the humble PB&J is a potent pre-game power up.

Carbs Count

“Peanut butter toast next to jelly toast. Isolated on white, shot from above.”

PB&Js are super simple, but there’s still a lot of room for variation in their preparation. To start, let’s establish a basic recipe:

• Two slices of bread
• Two tablespoons of peanut butter (typically one serving)
• One tablespoon of jelly (typically one serving)

Now, let’s whip up a hypothetical sandwich using popular conventional ingredients. We’ll start with two slices of Classic White Wonder Bread. We’ll add two tablespoons of JIF Creamy Peanut Butter. Then we’ll finish off with a tablespoon of Welch’s Concord Grape Jelly. Here’s what the nutrition facts look like for that hypothetical PB&J:

430 calories, 18 g fat, 2.5 g saturated fat, 450 mg sodium, 58 g carbs, 2 g fiber, 16 g sugar, 14 g protein

Let’s break down why this sandwich might work for an athlete as a pre-game meal.

The biggest plus is the high amount of carbs. To get as many carbs as you’d find in this PB&J, you’d have to consume more than two bananas. Most of the aforementioned athletes are eating their PB&Js one to two hours before game time, a window of time when carb consumption is crucial. Dr. Wayne Phillips, a Fellow of the American College of Sports Medicine, says, “When you consume carbs, your body converts them into a form of sugar called glucose that can be used for energy. The glucose, in turn, is changed to glycogen so that it can be easily stored in your muscles and liver for later use. It is the predominant storage form of glucose and carbohydrates in humans, and it’s an essential fuel source for the body during all forms of exercise.”

Prior to games and high-intensity training, simple carbohydrates are critical. Simple carbs are carbs that can be digested quickly. They’re made of just one or two sugar molecules, allowing them to be digested rapidly and produce energy quickly. A PB&J is high in simple carbs, thanks in large part to the fruit jelly or jam.

Running out of simple carbs during a game can make you feel like you’re moving underwater. Your first step will be slower, you’ll have trouble finishing plays, and your reactions won’t be as sharp. “Human bodies don’t necessarily stop when they run out of carbs, but they do slow down,” says Robert Anding, Director of Sports Nutrition at the Houston Children’s Hospital. When you see Russell Westbrook dive bomb his way through the defense and throw down a thunderous slam in the fourth quarter? Such an exquisite display of athleticism wouldn’t be possible if he didn’t adequately fuel up on carbs.

The protein provided by a PB&J is also a plus. Protein is the major player in muscle recovery, but it can also be used to provide fuel during high-intensity training in a process known as gluconeogensis. However, protein takes a while to digest and can make you feel full, so you don’t want to scarf down a ton of it prior to a game. The 14 grams in a PB&J is a nice amount, since it offers many of the benefits of pre-activity protein consumption without slowing you down.

The 450 mg of sodium is actually quite useful for an athlete. Though 9 out of 10 Americans consume too much sodium, increasing their risk of high blood pressure, heart failure and a range of other health issues, athletes are a different breed.

The recommended daily level of sodium intake is 1,500 mg—about what you find in 2/3 teaspoon of table salt. (Note: While many equate salt with sodium, sodium is in fact a component of salt. Table salt is about 40 percent sodium; the rest is chloride.) But that number is much higher for athletes who train and compete hard, since sodium is an electrolyte. Sodium helps maintain blood pressure and fluid balance throughout the body, and if you don’t have sufficient levels in your body, your muscles can weaken and cramp. Athletes need more sodium than the general population since they sweat more often and for longer durations, and sodium is lost through perspiration.

“Salty sweaters” are people who lose more sodium through sweat than the average person, and they need to consume even more sodium through dietary sources to prevent dehydration and cramping. Just how big a role can sodium play in athletic performance? Well, a 2015 study found that triathletes who replaced 71 percent of the sodium they lost during a Half Ironman finished an average of 26 minutes faster than triathletes who replaced only 20 percent of lost sodium.

RELATED: Grab The Salt Shaker: Why Athletes Need More Sodium

The last thing a professional athlete wants to feel during a game is bloated and sluggish. Anyone who’s tried to work out on a full stomach knows that pain—it’s like you’re moving around with a pair of ankle weights on. This is another area where the PB&J excels. Volumetrically speaking, a PB&J doesn’t take up a huge amount of space in your stomach. It’s nutrient-dense, but it won’t make you feel like you just ate a full Sunday dinner. That means a player can have it an hour or two before action without worry. It also cannot be overlooked that many of these athletes have been eating PB&Js for their entire lives. This means the sandwich can be a form of comfort before a high-pressure competition and that the athletes know exactly what to expect from it.

Unlike more complex dishes, there’s little risk that a PB&J will wreak havoc on your digestive system. The athletes know exactly how it sits in their stomach and how they feel after eating one, an important factor in sports nutrition. They can chow down on a PB&J without having to think twice, allowing them to focus on more pressing matters—like winning a ball game.

A Versatile Sandwich

Peanut Butter Banana Sandwich

It’s very easy to customize your PB&J to better fit your personal nutritional needs.

For example, when Dwight Howard was trying to clean up his sugar-laden diet, his nutritionist changed the recipe for his beloved PB&Js. Gone were the conventional ingredients and in came sourdough bread, organic peanut butter and low-sugar jelly. Thanks to the lactic acid that ferments the dough in sourdough bread, it’s easier to digest than conventional bread. The lactic acid also makes the vitamins and minerals in the flour more easily available to the body, and they render the gluten more digestible. Organic peanut butters are typically lower in sugar than conventional peanut butters, but they don’t sacrifice any of their valuable protein. Low-sugar jelly is pretty self-explanatory. Howard was already consuming way too many simple carbs in other areas of his diet, so he adjusted his PB&J to fit his needs.

RELATED: 9 Athlete-Approved Peanut Butter Sandwiches

When it comes to PB&Js, the options for customization are endless. Want more complex carbs, which give you a steady stream of long-lasting energy? Use whole grain bread. Less sugar? Use organic nut butters. A high-carb alternative to jam or jelly? Try honey or banana slices. No matter how you customize it, your sandwich will still have many of the same strengths as a conventional PB&J (high carbs, easy on the stomach, etc.), so it’s really about what works best for you.

The Verdict

Closeup horizontal photo of a peanut butter and jelly sandwich cut in half, inside white plate on textured table cloth underneath

There’s a reason so many elite athletes turn to PB&Js for their pre-game or halftime meal—it works. The simple carbs give players fast energy; the modest amount of protein helps them stay strong without weighing them down; and the sodium helps them stay hydrated. The modest-sized sandwich also doesn’t sit heavy in their stomachs, and the easy customization options allow players to tailor their sandwiches to their exact needs. Is a PB&J the only thing you should eat leading up to a game? Maybe not, but it can be a great complement to other simple pre-game snacks.

The PB&J sandwich has been a pre-game staple for years, and with so many players eating them religiously on game day, it doesn’t look like it’ll be going away any time soon.

RELATED: 4 Easy Breakfast to Help You Power Through a Morning Workout