Baseball spring training has come to a close which means the regular season is just about to get started. The start of a new baseball season brings new hope, excitement, and another excuse to write an article about baseball stuff.
While college baseball is underway already, youth tournament teams and travel teams are preparing to start their spring and summer seasons. In this article we will discuss a proper pre-game warm up routine to make certain that your body is fully warmed up prior to playing.
It is no secret that most baseball warm-up routines are terrible. They generally consist of a few arm circles, maybe a hamstring stretch, and then right into throwing. You should not have to throw to "get loose." You should already be loose before you even pick up a baseball.
The basic outline of your warm-up should go as follows:
1) Dynamic Warm-Up (with team)
The dynamic warm-up is a generalized approach to getting everyone on the team up and moving around. This should consist of your high knees, butt kicks, side lunges, etc. Most teams actually do a half decent job at the dynamic warm-up but then they go right into throwing immediately after. There is still more work to be done before throwing.
2) Individual Mobility, Stretching, Ect.
Once you've taken a general approach to the warm up it is time to access the individual needs of the athlete. Each athlete is going to be different with their pregame needs. Some guys may be too stiff, while others may be ultra loose and need to generate some stiffness to aid their stability and performance.
3) Range of Motion/Stabilization Exercises
There are two key upper body joints involved in the throwing motion: the Scapulothoracic Joint (ST) and the Glenohumeral Joint (GH). It is important to get them moving to alleviate some bad stiffness in the muscles and then use light rhythmic stabilization techniques to promote good stiffness in the rotator cuff muscles that stabilize the GH Joint.
4) Band Work
Bands have become more popular in recent years and their presence in the pregame warmup has increased as well. While this is a good thing, it is noteworthy that the purpose of bands is not to do a hundred reps of ten different exercises before throwing. Light-low volume band work prior to throwing will help activate some throwing muscles and will promote blood flow into the area.
Finally you can grab your mitt, a ball, and a partner to begin your throwing!
Thanks for reading this week's blog post! Click HERE to subscribe to the newsletter!
Follow On Social Media!