Episode 14: Your Overhand Throw Needs an Overhaul with Krista Haidle

Krista interviews Krista Haidle- a Pittsburgh native (AS WELL) who is an athletic trainer, runs the South Carolina Sports Medicine and Outreach Program for Cora Health and also works extensively with the baseball program at BodyShop Athletics while running her own business, Haidle Comprehensive Wellness Consultants, LLC AND while attaining her master's degree in Kinesiology (gasps for breath).


--the way we're actually supposed to throw

--Your LEGS are your power base

--The core fixes all or wrecks all

--Safe movements to build stability

--LEGIT research


Episode 12: Pitching and Performance with Jesse Hutchins

Krista interviews Jesse Hutchins who earned her Bachelor's degree in Exercise Science and minored in coaching at the University of Southern Maine-- she also played softball here (pitcher and first base). After earning her undergraduate degree, Jesse obtained the Certified Strength and Conditioning Specialist certification from the National Strength and Conditioning Association, furthering her passion for athletic preparation and keeping athletes injury-free. She holds a Level 1 Sports Performance Coach certification through USA Weightlifting and a Level 1 Nutrition Coaching Certification from Precision Nutrition. She is also a Certified Tincher Pitching coach.


--Jesse's background

--How she got involved with the Tincher organization

--How she uses her background in exercise science and strength training to prepare her pitchers

--Injuries in pitchers, how to prevent

--health outside of lessons

Episode 11: Tincher Pitching with Denny Tincher

Krista interviews Denny Tincher-- Virginia native who is known as the founder/developer of Tincher Pitching and Fluid Dynamics. Denny is the father of Angela Tincher-O'brien--all-American pitcher at Virginia Tech where she is the ACC career leader in wins, strikeouts, shutouts, innings pitched, strikeout ratio and no-hitters, while also ranking in several records for the NCAA Division I. Denny created Fluid Dynamics based on his and Angela's non-conventional approach to fast pitch softball pitching that continues to create big waves as he has expanded and created the instructor certification program and recently was selected by The Andrews Institute in the biggest research study of pitcher injuries in history.


--Denny's background

--Why he "created" a style of pitching

--Injuries in pitchers

--The Andrews Institute

Episode 10: Vital Energy Therapies with Hima Dalal

Krista interviews Hima Dalal - board-certified and licensed Occupational Therapist with over 39 years' experience who owns Vital Wellness - A rehab center in Columbia, SC. She specializes in sports rehabilitation, pediatric rehabilitation, and pain management. She is a Reiki grandmaster, yoga instructor, and myofascial release and craniosacral therapist.


--Hima's background - living in Mumbai, working with the Cleveland Browns, starting her own practice

--Hima's training and services offered at Vital Wellness

--Causes of injuries, ways to combat this, preventative measures

--Athlete tips: breathing, yoga

--How to work with Hima- free workshops, locations

Episode 9: Period Power with Dr. Brighten

Krista welcomes Dr. Jolene Brighten (OMG, fangirling!). Dr. Brighten is a Functional Naturopathic Medical Doctor and nutritional biochemist with a focus in women's endocrine health. She is a leading expert in Post Birth Control Syndrome and the long-term side effects of hormonal contraceptives. She is also the author of Amazon bestseller Beyond the Pill: a 30 day plan to support women on birth control, help them transition off, and eliminate symptoms of post birth control syndrome. She is also a mother to a beautiful boy, a speaker, a women's health advocate, and the founder and clinic director of Rubus Health - an integrative women's medicine clinic with clinics in California and Oregon.

Today, we are talking PERIODS.


-- Let's break down the menstrual cycle

--How do we increase the conversation here?

--What's "normal," and when should we be concerned?

--Listener questions: bloating, ACL tears/injury, moodiness, foods to help

--Using the birth control pill for symptom management and consequences

--Beyond the Pill- how we can work on our symptom, what we NEED to know

Episode 6: Ritchie Jacobs Talks Recruiting

Krista interviews Ritchie Jacobs who lives outside of Washington D.C. and is one of the owners of SixFour3, an all-softball facility offering coaches for all players. Ritchie is Tincher-Certified as well and has been involved in the game for years including working his daughters and even coaching at the collegiate level. Ritchie now focuses on his high school team but has coached elite travel teams with impressive recruits and great success. Today, we talk the game and some recruiting!

New Year, who dis?


As 2018 heads to a close, I have some end-of-year thoughts to jumpstart 2019 and keep it going in the direction that benefits us most. 

I ask all of my students to write down 3 goals and 3 things about them after they commit to the Tincher technique and my instruction.  My guidelines are to be specific, give yourself a deadline, and be honest.  I see lots of similar goals like hitting a certain speed consistently, being able to throw a certain pitch with mastery, etc.  One of my newest students blew me away this week with one of her goals.  

While she underestimated her speed goal (she, in fact, hit the lower end of her goal range this lesson), her third goal had me almost in tears. Now, I didn't prompt this, and I had only seen her one time.  Lyrical wrote that her goal, "is not to put myself down so fast and relax and do me because I will grow now matter what." 
Did I mention this athlete is 12 years old? I have chills while typing this! Do you know the number one roadblock I've encountered in every single one of my pitchers?


"I can't."

"I suck."

"That's my worst pitch."

"I'm too slow."

"It wasn't a strike."

"It wasn't good enough."

"This pitch is going to be awful."

Yikes. I've heard ALL of these from my younger kids to the almost graduating kids.  This hurts my soul! Who is telling these kids they can't? Who is reinforcing this attitude?  PLEASE DON'T.

Look, we all have a choice.  In theory, we are pitchers first and foremost, because WE LOVE IT. If you aren't having fun, find a new position. Don't make yourself miserable-- life is too short.  Now, if it's challenging, that's different.  Think of it as a puzzle instead of an impossible task. Are you learning algebra? If you get one problem wrong, do you just throw in the towel and quit trying? Do you play an instrument or sing? If you hit one wrong note, do you immediately label yourself as “terrible” and doom yourself to failure?

Why? How does that benefit you?  Now... let's take it a step further.  Let's say your best friend is learning how to pitch. If she throws a wild one, do you tell her to quit? Do you tell her she's awful? Do you tell her she'll never hit her speed goal?  OF COURSE NOT.  If you wouldn't say it to your best friend, why on earth would you talk to yourself that way?  Here's my challenge to you. 

You want to reach your goals? You want to succeed and love this sport and position you're dedicating time, money, and effort into?

GIVE YOURSELF A CHANCE.  Instead of, "this one is going to be awful," how about, "I'm going to stay tall and give it my best effort." Instead of, "that was too slow!" how about, "I'm working on my speed and getting better every time."  Instead of, "My change-up is horrible!" try, "my change-up used to be rough, but I'm focusing on my mechanics and seeing improvement." 

Your brain dictates what your body does. If you train your brain to immediately rule out success... good luck succeeding.  Your thoughts shape your actions, so why not take advantage and give yourself a leading edge?

Make 2019 the year that you love yourself and give yourself the chance to achieve your dreams. I'm in if you are!

#primalpitching #passion #integrity #tenacity #courage #humor

Imagine Imagining Yourself a Better Pitcher

First, say that three times fast. Ok, thanks, that was just for my entertainment.  So, let's dive in. Sounds too good to be true, right?  Let’s take a closer look.  If you’ve been to a few lessons with me, you’ve probably heard me talk about envisioning the movement, picturing how things will feel when executed correctly, and speaking positively to yourself.  To your dismay (talking to my pitchers), I’m not quite as crazy as you think.
Research on this topic can be difficult.  How do you measure if what you’re THINKING is actually producing corresponding results?  I know I’ve received some eyerolls from my suggestions, but ponder this: It works for your exams.  Right? Don’t you repeat things in your mind? You receive information in class (like a lesson) and take it home to study (practice) to prepare yourself for the test (game).  Most classes don’t have a physical component, so it’s all mental training.  Why wouldn’t this be a necessary aspect of training for a sport?


“The  internal images that a person has of himself/herself tend to motivate and guide his/her overt behavior.”

There are some interesting studies on the effects of “mental” training which is endorsed by neuroscientists and sports psychologists. This can encompass creating a calm, relaxed environment, positive self-talk, envisioning the task, as well as the end result of you actually accomplishing it as desired.  Studies done as early as the early 1980’s have shown that simply envisioning the physical activity literally creates a corresponding muscular response! That means if I have you think of taking off for the pitch by exploding from the push leg, your quad and glute muscles should actually contract. Granted, it won’t be as dramatic as if you’re actually pitching, but that’s still working on muscle memory.  It’s like creating a really good draft of your pitch before crafting the final product— you have to examine everything that needs to happen physically to perform this movement.
Side by side, physical practice in athletics will always be more beneficial than mental practice; however, visualization can absolutely have benefits. For one, it’s less of a time commitment—you can do it in a crunch pretty much anywhere you are able to focus.  Also, it’s free.  You don’t have to rent space or schedule it.  Not only that, but when you play a reel of you performing as intended in your mind, it creates an environment for success.  Studies show that spending three to five minutes at a time is optimal—it’s hard to focus that hard for longer than that.
Not surprisingly, more experienced athletes tend to notice better results from visualization. This makes sense. You know the pitching technique I teach is technical though simple- do you think someone in their first or even second lesson could really picture doing the movement completely perfectly?
Just as performing Tincher Pitching® in your mind before a pitch is beneficial, have you considered the consequences of negative thoughts?  Have you ever worried about hitting a batter with your screw ball and then actually hit the batter with that pitch?  Guess what? I could have predicted that outcome! Your brain focuses on action.  I’ve said before it’s best to tell yourself positive affirmations—this doesn’t mean think about sunshine and rainbows-- I mean tell your body TO DO things.  When you focus on NOT doing things, you actually tell your brain to focus on doing what you’re trying to avoid.


“If players have experienced pressure situations in their mind and handled them effectively, they will be more likely to confidently handle the same situations if they arise in real life.”

Ever heard of “fake it ‘till you make it?”  Listen, I don’t expect you all to jump out of the gates with a champion mindset.  Some have it, some don’t, and some learn it.  If you’ve had consistent negative experiences in game situations, it can be really challenging to pull your head out of that fog and produce the results you KNOW you’re capable of.  What do you have to lose trying this? I bet we’ve tried it in a lesson, and I bet it’s worked! Why not take a few minutes a few nights a week and just really REALLY focus on creating this scenario.  Visualization is best practiced in a relaxed state and also by experiencing the entire environment.  Imagine the smells, hear the sounds, and feel the feels.  Most importantly, you have to have the pressure.  Imagine bases loaded in a critical situation with a full count after throwing three balls. Create your pitch start to finish and pinpoint your moment of relaxation. That could be when you bring your ball and glove hand together.  At that moment, tell yourself to breathe, and really feel present in the moment.  Picture the push, the fluidity, the power.  If you’re focusing on movement, create that experience as well.  See the desired outcome and feel the happiness of success. 

Hey, I know.  Weird. Different. And trust me, I don’t believe this replaces any physical effort. BUT, if practicing visualization could actually positively impact your performance especially in game situations, wouldn’t you be willing to try it? What do you have to lose?  As far as the research goes, there are no negative consequences to trying this technique.  BUT, you CAN gain confidence, mindfulness, and enhanced muscle memory among other benefits. 

Here’s a few tips to get you started. We’ve done this in lessons. If I’ve ever told you to get set, and imagine yourself throwing this pitch exactly how you’re supposed to and feeling what you need to feel, then congratulations! You’ve practiced visualization.  Now, take it to the next level! They day before your next lesson or as you prepare for tryouts, try it! Maybe three nights a week, take five minutes before you go to bed. Sit still. Put your phone on SILENT (no vibrations) or airplane mode (you can do it, I believe in you!).  Take ten deep, slow breaths with your eyes closed.  Now, create the scenario.  It’s absolutely more effective to do the visualization in first-person (from your perspective on the mound- NOT from the perspective of a spectator watching you).  Think about the muscles you’ll use. Actively engage from top to bottom—feel the key muscles we emphasize in lesson one at a time- squeeze, and release. Now, feel the breeze, feel the dirt under your spikes, and smell the grass in the outfield.  Imagine your eyes focusing in on your catcher. Hear the other team shouting chants, trying to throw you off.  Imagine a rough scenario—someone just hit a dinger off of what’s normally your best pitch. Your coach calls the same pitch.  If you end this inning now, your team wins.  Picture your feet on the pitching rubber, feel your glove and ball hand come together. NOW BREATHE.  Deeply. YOU are in control.  EXPLODE. Feel the load of the push leg, feel it explode enabled more capable by your glove movement.  Imagine your loose arm whipping through as the push leg fires and using your body to create that moving pitch that once defeated you. See it fire out and break at the exact right moment.  

YOU are responsible for your outcomes. Try this out, and let me know what you think!



1. Newark M.D., Thomas. 2012 October 22. Cases in Visualization for Improved Athletic Performance. Retrieved from <https://www.healio.com/psychiatry/journals/psycann/2012-10-42-10/%7B...edf3f4f52%7D/cases-in-visualization-for-improved-athletic-performance

2. Shiekh, Anees A. and Janssen, Jeffrey J. Imagery in Sports and Physical Performance. 1994 Baywood Publishing Company, Inc. Amityville, New York. 

Why Primal, and Why Tincher Pitching?

Since I have some new faces checking out my Facebook page and this site, I figure it's a great time to give a little of my background as well as the background of the organization I'm certified under. 

This first part will shock the heck out of some of you-- brace yourselves-- I grew up in an area of Western Pennsylvania that did not offer fastpitch softball until high school!  I had my fair share of slow pitch, but, let me tell ya, that first year of fastpitch as a freshman in high school was ROUGH.  Needless to say, I spent my first year keeping the bench warm.  When our only pitcher quit in late January of my sophomore year, I eagerly volunteered as tribute to learn this position because pitching just LOOKED SO FUN (I know some of your pitchers have a similar tale of interest).  My high school coach (who had no pitching experience-bless him!) and I learned pitching mechanics via VHS tapes (in case your pitcher doesn't know what that is, please direct her here).   That first year was a very big year for learning, conquering fear, and sticking out painfully uncomfortable situations.  

It got better.  I grew exponentially as a pitcher, took some lessons here and there, and, by the time I graduated, among being one of the first in my area to play travel ball, I began coaching 10U and 12U girls. Yes, finally, fastpitch was growing in my hometown!  I was recruited by some D2 schools, but I opted to attend a D3 branch campus for the University of Pittsburgh so I could play ball and focus on academics. With a change in coaching in addition to my pursuit of studying abroad, I only played my freshman year.  While I thought that may be the end of ball for me, after receiving my undergraduate degree in Spanish, I dove immediately into my Associate's degree in Nursing at a small community college where I received a D2 scholarship to play!  Despite having only started pitching at age 16, this is quite an accomplishment (don't worry, I'll pat myself on the back for you).  

My nursing career took me from Pennsylvania to New Hampshire with my then fiancé and beyond to Virginia, California, and, ultimately Columbia, South Carolina.  Shortly after getting settled here, a friend I made had found out (through the majesty of Facebook where, when I was 18, I proudly listed my first job as a pitching instructor) that I gave pitching lessons.  She asked if I'd work with her daughter, and, while of course I couldn't deny that I was chomping at the bit to have anything to do with the game that gave me life during the most angsty years of my life, I needed to make sure I was up-to-date with the techniques.

This is where Denny Tincher comes in.  You can't search "Fastpitch softball pitching certification" without coming across www.tincherpitching.com. This is where it gets interesting.

About two years prior to this, I became immersed in my own health.  From using food to nourish (as opposed to challenging myself to break the world record for snack cake consumption), to moving my body more naturally (lifting weights with good form a few times a week and walking as much as I can fit in), I quickly gained more energy, better sleep, less bloat, and began to get strong.  I then pursued my certification as an Integrative Nutrition Health Coach so I can help others feel their best and break through barriers.  In case you were wondering, that's where the "Primal" part comes in to play (Think: Natural, ancestral, efficient).  

When I called Denny (per his website's recommendation) and passed his screening, he invited me to check out one of his clinics outside of Raleigh.  He told me to be prepared-- I'd likely be surprised at what I would see.  He said his technique was different... natural... and researched.  To say my interest was piqued is an understatement.  

During the first session of that day in Raleigh, it took me about an hour to pick my jaw up off the floor.  
No way.  This is NOT how I learned to pitch...this CAN'T be right...

It was at this time that I took a break and called my husband.  

"Hey, I'm going to need you to do me a favor when I get home. I need you to sit on the bucket while I try this."

I took at least ten pages of notes and drew diagrams.  There was no turning back from that point.    After putting in eight hours that first day, there was no way I could go back to teaching the conventional way.  I was hooked.  And in case you were wondering, since adopting this technique, my fastball is faster than ever, I have better control, no pain or groin pulls, and I have a sweet rise ball.  Now, what to do with all of this as a 29-year old... haha! 

Denny Tincher's technique, Fluid Dynamics, breaks the mold ENTIRELY.  You can read his story on his site (also, definitely check out this awesome video on Angela Tincher who inspired this legacy).  I won't give away too much, but I will say that if you think shoulder pain, back pain, or tension are necessary companions to pitching, you are sorely mistaken.  

This technique is for the female body. It is based on natural movement.  It is backed by research from myriad instructors who range from physical therapists to personal trainers to physicists and beyond (nurses too!).  We are constantly evolving and developing this technique.  We are learning, and we are getting better.  After completing my certification (involving 70 hours of training with Denny) in July of 2016, Primal Pitching has taken off.  I combine my background as a nurse with my passion for natural movement and holistic health.  Perhaps the most important is the work I do in regards to mindset and confidence.  My students are active directors of our time and participants in the process.  Are you ready to embrace change and get out of your comfort zone? Schedule an appointment now! Come with a notebook and an open attitude, and let's get to work!  

Feel free to email with any questions or give me a call! I can't wait to connect with you!

Krista Trimble




Setting the Expectation of Hydration

It's getting into the highest temperatures of the year in South Carolina, and I'm encountering far too many under-prepared athletes. Read about some of the complications of dehydration, and, most importantly, 4 steps you can start using now to perform your best in these hot conditions.

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