I’m often asked by coaches and hitters what they should be thinking in the box. In this issue, I want to outline my top recommendations for what to think about—and more importantly, when to think it.
Nothing here is absolute. What works for one hitter may not work for another. And remember: hitters constantly shift between internal and external focus. In the few seconds between pitches, there may be a thought, a breath, a visual reset, and a renewed narrowing of attention.
Because of that, it’s not productive to follow a rigid mental script before every pitch. Adaptability is far more important than routine. With that in mind, here’s what I believe matters most at each key moment of an at-bat—starting in the box and working backward in time.
In the Box
What should you be thinking in the box? Nothing! At least, nothing once you’re ready to hit. I teach a technique called “grip-and-release” to help hitters relieve tension, relax, and refocus. Many players take a deep breath. Many mental skills coaches teach focal points to clear the mind. Those can help.
But the most important part of any routine is to get your eyes to the pitcher and see the ball out of the hand as early and as long as possible.
If you want a single “swing thought” when you’re ready to hit, ‘See it out of the hand’ is one I would recommend.
Seeing the ball early allows you to recognize spin, react more quickly, and make better swing decisions.
Before/Between Pitches
Many coaches recommend simple mechanical swing thoughts, which is fine, but in my experience, most mechanical flaws have a mental root—especially if the hitter already has a fundamentally sound swing.
If you want a mechanical reminder, use it in the hole or with a practice swing on deck.
Between pitches, I prefer hitters to think about approach, not mechanics. Before stepping back in, think one simple cue—a keyword, a body reminder, or simply: What do I want?
You go to the plate looking for a fastball in your zone. You do your grip-and-release. You get your eyes to the pitcher. You recognize slider spin early and take the pitch. Ball one.
As you reset, remind yourself what you want to hit. Visualization is simply practicing seeing what you want before it happens.
On Deck
The on-deck circle is where adaptable thinking matters most. You might be there for one pitch or twelve, for a few seconds or a few minutes as you wait through a pitching change, for example.
As you move from the hole to on deck, gain situational awareness. Know the outs, the runners, and the job that may be required when it’s your turn. Then turn your attention to the pitcher.
Watch closely. What does his stuff look like today? You may have seen video or faced him before, but you need a current look. See pitches from as real an angle as possible.
If you only see a pitch or two, know the situation, know what you want to hit, and remind yourself to see the ball out of the hand.
If you’re there for a while, keep your thoughts simple. You can take a practice swing and use a swing thought, but never at the expense of watching pitches. Don’t drift into thoughts about results or statistics. If negative thoughts creep in, use grip-and-release, narrow your focus, and get back to watching the ball. Vision turns off overthinking.
In the Hole
The hole is a good place for quiet preparation. Whether you’re putting on batting gloves or slathering on the pine tar, think about what you want to accomplish in your at-bat. Picture yourself taking quality swings.
If being on time is important to you, visualize being on time. See your load, your timing, and your rhythm executed well.
Once you’re ready, alternate between watching the pitcher and thinking about your approach. Take a glance at the scoreboard so you don’t feel rushed when you move to on deck.
In the Dugout
If you’re not one of the next three hitters, you have time to reflect. After coming off the field, settle in and think through your last at-bat. Focus less on mechanics and more on why things happened. How were you pitched? What did you swing at? What did you take?
If you look at video, avoid getting lost in mechanical breakdown. If you have a fundamentally sound swing, the best correction is seeing the ball well next time.
Understanding why you took a bad swing often reveals the mental root: pressing, trying too hard, getting big, or chasing pitches you knew were out of the zone.
After Making an Out
It’s important not to carry your at-bat onto the field with you.
I use a technique called “crush the cup.” Get a drink of water. Think about the frustration from the at-bat. Tell yourself you’ll review it later. Then crush the paper cup in your hand and throw it away, symbolically throwing away the frustration with it. You haven’t solved the problem, of course, but at least you’ve dealt with the emotion.
Postgame
The best time for evaluation is after the game. Take five to ten minutes in a quiet moment—on the bus, in the clubhouse, or at home—and review objectively.
Ask yourself:
- How well did I see the ball?
- How did that affect my decisions?
- How often did I make hard contact?
- How often was I fooled?
- How often did I press and swing at pitches I didn’t want?
This is where real growth happens. You learn to value the right processes.
Any Time
It’s usually better not to be thinking when you’re supposed to be doing.
The way to feel calm in the box is to prepare properly before you get there. Know your swing through physical work. Know your approach through mental preparation.
Then, when it’s time to hit, trust your eyes and react. Know what to do before you get in the box. Then do it when it counts.
When hitters learn to think at the right times and stop thinking at the right times, the game slows down, the ball becomes clearer, and the at-bat becomes what it should be: a simple connection between the eyes, the decision, and the swing.
Geoff Miller has spent the better part of two decades working in Major League Baseball for multiple organizations. His mental skills training series and commentary are available through Optimize Mind Performance, an app that links athletes with some of the most renowned mental skills coaches from around the world. For more information, visit www.optimizemindperformance.com.