Patrick Vaughan

Father of Liv and Ty, husband, teacher, coach (check out Liv’s highlights 👇🏻)

[Patrick Vaughan @coachv21]

@AliviaVaughan and @MetamoraGBB with a great week of hoops @WCW_NCAA_Live going 4-0 vs some great competition!
🖤❤️🏀💪🏻

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Sleep is the only recovery tool that actually matters. Everything else I do after a start exists for one reason: to get me into deep sleep faster.

Here's the full system, because it all stacks.

I split recovery into active and passive.

Active = what I do with my body.
Forearm flexion and extension, radial and ulnar deviations, pronation and supination with a mace ball, waiter carries for the scap, eccentrics for the bicep, tricep, and rotator cuff.

Every single exercise targets the exact structures that got hammered during the game. Nothing random.

Passive = what I do to my body.
BFR (blood flow restriction) for about 25 minutes on and off. 20 grams of protein immediately post-game, more protein throughout the night. Clean carbs, but not too many if it's a night game — because carbs late will wreck your sleep.

An hour of Normatec on the legs. Mark Pro on the arm during that same session. Breathing drills running the whole time.

The breathing work is not optional. After a start, your nervous system is locked in fight-or-flight. Your body is running hot. You have to force the switch from sympathetic to parasympathetic before you can actually recover.

Breathing drills do that faster than anything else I've found.

But here's the hard truth: none of this is the thing.

Sleep is the thing. By a mile. It's not close.

Every other item on this list is just clearing the runway so sleep can land and do its job.

Treat sleep like the tool it is and everything else becomes maintenance.

[Jordan Stouffer @Hittingforpower]

In simple terms:

The best hitters create power and adjustability by using their trunk (rib cage and torso) efficiently.

When the shoulders stay back a little longer, hitters gain two huge advantages:

👉They don't commit too early, which gives them more time to recognize and adjust to pitches.

👉They can create a bigger burst of speed when it's time to swing.
Think of it like a rubber band. The longer you can keep tension without forcing it, the more powerful the release.

For that to happen, the upper body and lower body can't move as one rigid piece.

The pelvis starts and slows down at different times than the rib cage.

That separation is what creates both power and adjustability.

❌Hitters who move everything together usually have to commit earlier and have fewer options when the pitch isn't what they expected.

Power and adjustability aren't opposites—they come from the same ability to sequence the body correctly.

Use this simple drill connecting a pvc pipe or long tube to the chest and practice your best range of motion every day before you hit.

[Coach Gunnar Hayes @CoachGunHayes]

After collecting responses from Division I coaches around the country, the message was clear:

The most sought after recruits are:

Competitive
Coachable
Humble
Hard-working
Great teammates
Strong communicators

Talent opens the door.

Character determines how far you go.

[QU Women's Basketball @QUHawksWBB]

It’s the last day to register your teams. We will be closing our 3x3 registration by 5 pm to prepare divisions for Friday. Doors will open at 9 am. https://t.co/HQGAemk86z

[Coach Pat Casey @Coach_PatCasey]

Facing a 2-3 on Baseline Out Of Bounds? Try this from Colorado State to get a cheap bucket 📝💨

▪️Box Alignment cross to pull the bottom line of defenders wide
▪️Back screen and Slip

[Jordan Dehm @JordanDehm30]

2028 @MetamoraBBB Sam Koch had a strong spring for our 16U @MidProAcademy team. His new jump shot showed improvement from 3 and the mid range. He has also shown more aggression in his game. 6’4 guard has plus length and plus athleticism. Excited for High School ball in June!

[Patrick Vaughan @coachv21]

@PrimetimeIL 2030

[Patrick Vaughan @coachv21]

@PrimetimeIL 2030

[Patrick Vaughan @coachv21]

@PrimetimeIL 2030

[Primetime @PrimetimeIL]

𝐈𝐥𝐥𝐢𝐧𝐨𝐢𝐬 𝐖𝐞𝐬𝐥𝐞𝐲𝐚𝐧 𝐔𝐧𝐢𝐯𝐞𝐫𝐬𝐢𝐭𝐲
Ty Vaughan 2029
USG
80 Exit Velocity
Single

https://t.co/QONlTB6BgA

[Primetime @PrimetimeIL]

𝐈𝐥𝐥𝐢𝐧𝐨𝐢𝐬 𝐖𝐞𝐬𝐥𝐞𝐲𝐚𝐧 𝐔𝐧𝐢𝐯𝐞𝐫𝐬𝐢𝐭𝐲
Ty Vaughan 2029
USG
86 Exit Velocity
Double

https://t.co/QONlTB6BgA

[Primetime @PrimetimeIL]

𝐈𝐥𝐥𝐢𝐧𝐨𝐢𝐬 𝐒𝐭𝐚𝐭𝐞 𝐔𝐧𝐢𝐯𝐞𝐫𝐬𝐢𝐭𝐲
Ty Vaughan 2029
USG

Fastball
Sits 75-76
Spin Rate 1975-2060

Breaking Ball
64-67
Spin Rate 1876-2000

https://t.co/QONlTB6BgA

[Jordan Dehm @JordanDehm30]

Congrats Zach!!! He won that race in total Zach fashion, giving everything he had until coming out with the win!

[Justin Dehm @JustinDehm]

Zach Born wins state in the 800m!!!! Way to go ZB 🥇

[The Hitting Vault @TheHittingVault]

Great video showing how to load and unload the body in the swing
Hands and upper body still loading back as weight shifts forward
Front shoulder lower than back at launch position
Stride leg absorbs force and gets stable as he gets closer to contact
Via: Elite Diamond Performance

[Trey Hannam @TJHannam10]

What stands out the most? Top 10 2Bs leaders

- All but one looks slow and early
- All make a positive move towards the zone
- All but one get the bat up to speed very quickly

- 5 have a simple stride forward
- 3 have a leg kick
- 1 no stride, Ohtani type
- 1 toe tapper

*Note, all these swings were not with 2 strikes.
* All are doubles or HR.

Olson, Greene, Adames, Ward, Soderstrom, Lopez, Clement, Jung, Garcia, Johnson

[Justin Dehm @JustinDehm]

Our kids in 8th Hour Basketball each put up over 2,000 shots over the last 6 weeks going 3x per week at about 120-150 shots each class.

We did a ton of differential learning with various footwork, arcs, and movement as well as some decision-making, and live/pressure shots.

[3 Lefts Baseball | Coach Big Mike Fuchs @3leftsbaseball]

Mental toughness isn't "yelling." It's "flushing."

I see kids all the time who think being tough means wearing eye black, screaming after a strikeout, or throwing their helmet.

That’s not toughness. That’s a tantrum.
True mental toughness is invisible.

It’s the shortstop who boots a routine grounder in the 1st, then dives into the hole to save the game in the 9th.
It’s the hitter who gets blown away by a 95mph fastball on pitch one but has the presence of mind to stay on the plane for the pitch two slider.

The "3 Lefts" Mental Audit
• The 5-Second Rule: You have 5 seconds to be pissed. After that the error is dead. If you’re still thinking about the 2nd inning while you’re standing in the box in the 5th you’ve already lost.
• Neutral Thinking: Stop labeling things "good" or "bad." It’s just the next pitch. The scoreboard doesn't care about your feelings.
• The Tuesday Standard: You don't build grit under the Friday night lights. You build it on a Tuesday when you’re tired, your hands are sore, and the coach isn't looking.

The game of baseball is designed to break you. Mental toughness is the refusal to cooperate with that design.
The scouts can measure your arm. They can measure your bat speed. But they can’t measure your "bounce back”until they see you fail.

Don't show them your highlight reel. Show them how you handle the lowlight.

[Metamora Boys Basketball @MetamoraBBB]

Highlights of 6’4 sophomore guard @_Sam_Koch after a good weekend with @MidProAcademy averaging 25 ppg. Keep working Sam!

[Patrick Vaughan @coachv21]

@AliviaVaughan so proud of your work ethic! Keep grinding! Nothing given, always earned!