Baseball Stretching Exercises

Baseball players are prone to a number of overuse injuries, primarily those affecting the shoulders, elbows and knees. In order to avoid injury and achieve maximum performance, all ballplayers should stretch out their muscles before beginning to play. The best types of stretching exercises are those known as "dynamic," meaning those in which the joints and muscles are in constant motion, as opposed to "static" stretches such as toe touches, where a position is held for several seconds. Static stretches, while they may be useful as part of a post-workout cool-down or during off-season training, are not as effective as dynamic motion when it comes to preparing a baseball player for a game situation.

Arm Circles

Arm circles are an important part of any baseball warm up routine. They warm up the shoulder muscles, and also help to increase rotator cuff strength, as well as stamina, balance and flexibility. To perform these, start with your arms straight out at your sides and gently rotate them forward in small circles, gradually increasing the size of the circles. After you've done this 10 times, then switch and rotate your arms backwards, continuing to make increasingly larger circles.

Jumping Jacks

Jumping jacks are an effective cardio exercise that stretches out your arm and leg muscles while really getting your blood pumping. It is important, though, to use the proper technique when you perform them: stand with your feet together, your knees bent just a little, and your arms at your sides. Jump up in the air while raising your arms and separating your legs. Land with your legs apart and your arms overhead, then jump again while you lower your arms and return your legs to the middle.

Lunges

Both infielders and outfielders do a lot of leaping in the air to catch fly balls, and every player needs to have speed to run the bases. For both of these activities, leg strength is key, and lunges are a great way to develop this as well as to stretch out your leg muscles and ready them to perform during a pre-game warm up. Start your lunges with your legs a bit farther than shoulder width apart. Bend your knees until they are over your feet, with your legs making a 90 degree angle and your arms clasped behind your back. From this position, jump up until your legs are straight, then land back in your starting lunge position.

High Knees

The high-knees drill is a warm up that not only gets your muscles stretched out, but also trains your body to run faster. Begin by doing a high-knees march in place, lifting your knees so that your thighs form a 90-degree angle to your body. When you lift your left leg, move your right arm forward, bent at the elbow, and move your left arm forward when your right leg is lifted. Try to move your feet as quickly as possible -- when you are running, the less time your feet spend in contact with the ground, the faster you're going. After you've marched in place for a few moments, switch to running in place or, if you are at the practice field, run around the bases at half-speed, making sure to raise your knees high just as you did when marching in place.