1. Plan for Distractions
During warm-up, the activity level increases, more balls are present and distractions include other players, friends, family and coaches. A ball hopping across the ground could break a kneecap. A ball striking a player in the temple could kill him. During practice, use a reduced injury factor (RIF) ball to prevent serious injuries. RIF balls look like baseballs and have the same weight and size, but they are softer than baseballs. The level of the RIF ball indicates softness, with level 1 the softest and level 10 the hardest.
2. Limit Practice Pitches
Most preteen pitchers don't need to worry about pulling a muscle. Once they reach the teen years, pitchers should warm up to reach optimal performance before the game. While some coaches suggest pitching until you break a sweat, no studies support this theory. Studies do prove that every pitch thrown before the game reduces the amount of accurate throws a pitcher makes during the game. To keep pitchers from tiring out their arms, limit preteens to eight warm-up pitches. As muscles develop, increase the amount, but stick with a limit of 20.
3. Hit Some Balls
Position batters close to the fence and soft-toss balls. Let players bat until they've hit two line drives. The fence should catch the balls to limit time spent retrieving. To protect the fence and limit injuries, use poly balls or rolled socks in place of baseballs. Players should focus on swinging the bat and watching the ball, not on hitting the ball out of the park. If you do use baseballs, increase the distance between the batter and the fence, and make sure players pay attention.
4. Toss the Ball
To warm up your infield, toss the ball. You have more control over where the ball goes. Have players catch the ball, get grounders or catch pop-ups. Incorporate tossing the ball to first base to simulate game play. Include pitchers and catchers in infield warm-ups. Each team gets time to warm up when they take the field, so you may want to focus more on other areas of play. While infield players practice, outfielders should toss each other pop-ups, flies and grounders.
5. Get the Blood Pumping
Calisthenics like toe touches and jumping jacks help stretch the body and increase the heart rate, which often energizes players. Keep exercises to a 10-count for each activity. Incorporate stretches like shoulder rotations and leg stretches to reduce the risk of a pulled muscle. When led by the captain or co-captain, the exercises help reinforce the idea of working as a team.
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