Baseball does not require players to do continuous activity over an extended period of time, like basketball and soccer do, but baseball does require a high level of skill, speed, power and flexibility to swing a bat, catch, throw and sprint. Baseball players must develop mobility and stability of the entire body. Warm-ups emphasizing dynamic flexibility will minimize injuries and maximize performance.
Significance
The purpose of dynamic warm-ups is to move your joints to their full range of motion and stabilize your core before training or competition. This method also should help athletes identify whether they have any weakness or movement patterns in their body that could lead to injury or decrease their performance. According to physical therapist Gray Cook, founder of Functional Movement Systems, dynamic warm-ups should integrate stability (ability to control movement) and mobility (freedom of movement). Because baseball is a one-side sport, asymmetrical training must be integrated into athletes' warm-ups, which address left-right asymmetries to see whether one side of the body is weaker, stiffer or less coordinated than the other side.
Benefits
Dynamic warm-ups raise your body temperature, increase tissue extensibility in your joints, muscles and fascia, and stimulates your nervous system to be mentally and physically prepared for the sport. Having optimal range of motion and stability in your joints minimizes risk of injury.
Misconceptions
According to Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, many athletes tend to stretch one muscle group at time for a prolonged period of time before they go practice or compete. This method (static stretching) can be counter-productive because the stretch causes the muscles and the nervous system to relax rather than be prepared for the upcoming sport. Therefore, athletes should perform dynamic flexibility and sports-specific warm-ups that work the entire body. Agility drills, such as lateral movement or skips, and shoulder and trunk exercises such as arm swings with a turn, are some examples of specific warm-ups.
Sample Exericses
Two examples of dynamic warm-ups are multi-planar lunges and the deep squats.
Multi-planar lunging requires lunging in various directions (forward, back, side) while keeping your trunk and spine stable. It is also an important movement used to catch a ground ball for defensive players.
Deep squatting increases your core strength and mobility and is used by the catcher frequently. The movement pattern takes your hips and legs in a full, deep squat and retrains your nervous system how to activate your core and hips to generate stability and movement. It teaches you how to maintain your low center of gravity and a tall spine while staying in the squat position.
Warning
Never overstretch any muscle or joint or you will experience a stretch reflex where the muscle automatically contracts if there is too much stretching. This will cause muscle spasms and the muscle to get tighter. Consult with a qualified exercise professional, athletic trainer, or coach if you experience any severe stiffness or pain.
References
- 'Baseball Part 1: Developing Maximum Power in Your Client's Swing During Off-Season"; Chris Pearson; 2002
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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