A warmup is a critical component to preparing your body for physical activity, including a baseball game. Warmups prepare the athlete physically and mentally for competition. Professional baseball players use a dynamic warmup which requires voluntary muscle actions that mimic movements done in the game, according to Carl Kochan, strength coach for the San Francisco Giants Triple A affiliate in Fresno, California.
Rotator Cuff
Step 1
Stand with your feet approximately hip- to shoulder-width apart. Raise your arms out to the side so that they are parallel to the ground. Bend your elbows to 90 degrees so that your hands are pointing toward the sky.
Step 2
Keep your upper arms parallel to the ground. Slowly rotate your arms forward as far as you can without dropping your elbows. Stop when you feel a slight pull through your shoulder girdle.
Step 3
Reverse the movement and rotate your arm backward as far as you can. Go past your starting point and stop when you feel a slight pull through your shoulder girdle.
Step 4
Speed up the movement so that you are going back and forth in a rhythmic manner. Stay in control of the movement the entire time. Repeat movement 10 to 20 times.
Step 5
Keeping your feet in the same position, drop your upper arms next to your body and keep your elbow bent at 90 degrees.
Step 6
Rotate your arms from your shoulders across your body. Keep your palms facing up the entire time.
Step 7
Reverse the movement and rotate your arms back. Go past the starting position as far as you can. Stop when you feel a slight pull through your shoulder girdle.
Step 8
Gradually speed up the movement until you are performing a back and forth motion. Keep it rhythmic and in control the entire time. Repeat movement 10 to 20 times.
Backward Lunge with Reach
Step 1
Start with your feet hip-width apart, standing up tall with arms hanging next to you. Take a big step back with your right foot so that your left knee bends into a lunge position. Try to get your right knee as close to the ground as you can with your leg straight.
Step 2
With your left hand leading and your arm straight, rotate back to your left and reach for your right leg. Depending on your flexibility, touch your right ankle, calf, knee or thigh.
Step 3
While your left hand reaches back, reach your right arm to the sky. Keep your back slightly arched and rotated the entire movement.
Step 4
Return your upper body to facing forward with your arms down at your sides. Push off with your left leg so that you are standing with your feet hip width apart and arms by your side. Step back with left leg and perform the same stretch. Continue to alternate for 10 to 12 repetitions.
Tips and Warnings
- Start each stretch slowly with a limited range of motion. Gradually increase the depth of each stretch until you feel a slight pull in muscles. Speed is individual to each person. Start slowly and gradually increase pace of each stretch.
- If you feel pain during any stretch, stop immediately. Talk to your coach or trainer about your form to avoid injury.
References
- Carl Kochan, CSCS, NSCA-CPT, PES, USAW; San Francisco Giants; Fresno, California
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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