Triston Casas — as evidenced by his Talks Hitting interview last summer — has a thoughtful approach to his craft. The 24-year-old Boston Red Sox slugger, who is currently on the injured list with torn rib cartilage, is not afraid to be himself, as many fans experienced during his in-game interview with ESPN on Sunday Night Baseball on Father’s Day. Call him quirky or what you will, but when it comes to damaging baseballs, Casas knows his stuff. Over 687 career plate appearances, he has 35 home runs and a 128 wRC+.
Casas talked about his preparation process prior to a recent game at Fenway Park.
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David Laurila: How do you train for hitting?
Triston Casas: “When you say hitting, I’m assuming that you mean striking the ball. There is so much that goes into the striking of the baseball. There are a lot of moving parts mechanically [and] mentally that culminate into the perfect storm of creating that compression between the barrel of the bat and the ball. How do I train that? It has a lot to do with my weight room routine. I try to think of the swing as my most athletic move. I don’t want it to be mechanical, rigid, or thought about. I just want it to be fluid. Effortless.”
Laurila: And reactional, I would assume…
Casas: “For sure. If you think about how difficult it is to hit a baseball… I mean, the plate is seven balls wide and, generously, about 10 balls high. You’ve got to cover a range of about 30 miles an hour, between 70 and 100 — that’s typically the normal range of speeds — and then there is a pitch that moves to every direction at the bottom side of a clock. So, you multiply 30 times 70 times about six, generously — maybe seven or eight — and it is a lot of possibilities. Not to mention that every single pitcher is a different height. They all have different dimensions in terms of their wingspans. They all get out to a different extension point or release height.
“There can be two 80 mph curveballs that… I mean, I can go look back at my at-bats and there can be two 80-mph curveballs right down the middle, and they’re still not the same pitch. They’re coming from different release heights. The rpms are different. The metrics on them are all different. So, it’s not just as easy as ‘Oh, let me look at two swings side by side of the same exact pitch,’ because conditions might be different. Defensive positioning might be different. My setup should have been different. And my thought process, my approach… all those things factor into how I stand in the box, and the in-at-bat adjustments that I’m making throughout the season.
“Training hitting is about an innate ability to just go out there and compete. In my opinion, there aren’t a lot of mechanical drills that you can do. Yeah, there are certain cues that you can give yourself mentally to try to get yourself in a good position, or put yourself in a good powerful contact position — the balanced one. There are definitely a lot of characteristics that great hitters have in common, but ultimately it’s about being able to make a decision after the ball is released. That’s one of the things I talk about a lot with the hitters here. Trying to be anticipative and beat the ball to a spot is not a good recipe for success. Yeah, it might create a result, but it’s one that’s falsified. It’s happy-go-lucky. But to create a long sustainable amount of success, I feel like there has to be a reactionary, involuntary, timed… a war, almost. It’s a war in your body and in your mind.
“That’s how I train hitting, by not overcomplicating the mechanics. It’s about understanding that, for me, it’s a lot about having feel within the box. It’s about going out there trying to execute a game plan.”
Laurila: With no two pitches being exactly the same in mind, do you train with a Trajekt? That individualizes a pitcher’s velocity, movement, and slot. Correct?
Casas: “Yes, they are individualizing the release points, and all that, but it’s not simulating how the pitcher tips the curveball. Even though it’s a projection of a pitcher, every pitcher out there on the mound — whether they think it or not, or whether anybody else does — tips the pitch, because they have to do something differently to throw a curveball than a fastball. Within that pitch, or him coming down the mound, there is an adjustment that he has to make to take off the velocity and add spin. A Trajekt doesn’t necessarily project that.
“I do see how the Trajekt can benefit some hitters. I actually do like to use the Trajekt — I can’t speak for anybody else — but it’s mostly just for the timing of his motion. It’s a little bit better of a gauge than to just do it off of video from the back, per se. Getting his timing off just scouting-report videos would be a little tough. Getting a projected image, so that I can kind of sync in my dance with the pitcher, is where I can see the Trajekt to be most beneficial.
“In terms of trying to develop a game plan because of his plot chart, and his pitch characteristics, and the metrics of his slider — or breaking balls compared to one another — it’s not that accurate to where I can really be, ‘Yeah, that looks exactly like it does out there.’ That said, the Trajekt is a great tool. I’ve been using it a lot in my rehabilitation process, just in terms of tracking and trying to stay sharp with my reaction times.
“It’s something that I want to incorporate into my game-day routine. I haven’t done so up to now, I’ve just taken a few swings off a regular machine and then let it rip come game time.”
Laurila: Why haven’t you used it for game-day prep up to this point?
Casas: “It’s something I had never really done before this level, so I tried to not overcomplicate things and add to something that I didn’t feel needed adjusting in my routine.”
Laurila: Do the Red Sox have Trajekt in the minors?
Casas: “They have it now in Triple-A, but when I was in Triple-A in 2022 they did not. Then, last year, in 2023, they were still fine-tuning it. I haven’t found a way to buy into it yet, but I’m really starting to like it. Even if it’s just for something as simple as tracking, or even bunting, just trying to get that reaction time back in my favor.”
Laurila: What do you mean by bunting?
Csasas: “Literally standing in there and tracking the ball all the way to the barrel and trying to manipulate the contact point to whichever side of the field I want. Bunting is such a powerful tool and skill to display out there. But just to be able to do it in a controlled environment… like, the Trajekt is still tough. I feel like it can help you slow down the ball, which is everything in hitting — being able to try to make a 98-mph fastball look like an 88-mph fastball. That’s what great hitters do. They have quiet heads and balanced positions. They make the game look slower than than it actually is.”
Laurila: Training for high velocity, say an Ohtani fastball, can only help…
Casas: “I’ve asked for exaggerated characteristics on the Trajekt, because I want it to seem a little unrealistic. Some people like it a little more toned down, because they want to feel confident going into the game. I prefer my practice to be a little more challenging. I’ve asked for verticals of 27-28. I’ve asked for horizontals that are unrealistic. I like the challenge. So yeah, I could definitely see myself using it more.”
Laurila: Is there anything else, preparation-wise, that we should be touching on? I know that you’re big on meditation and visualization…
Casas: “Of course. They’re such a big part of my routine. You can make anything look like you want to in your head. Whoever I’m facing that day, or for the at-bat, I can adjust anything that I want. If I close my eyes and imagine a pitcher vividly enough, I can make his characteristics jump off the page. I can make his breaking ball so sharp. I can make his two-seam run from my mid-back to the inside corner. I can picture his pitches doing what they do.
“Even when I do my tracking in the bullpen… the eyes are such an underrated part of the body and part of training. There are muscles within eyes that are underdeveloped if you don’t really progress them. The eyes are the most important thing in hitting. Anybody will tell you that. It’s such an undertrained tool. The eyes and ability to have depth perception — it’s such an underappreciated, under-talked-about skill to be able to look at the space in front of the ball. It’s not just looking at the ball. It’s being able to anticipate the ball’s movement, the rotation, based off whatever tips the pitcher may be allowing you to have. That all goes into my process and preparation.”
