No matter the sport, it is important for athletes to warm up before the game or practice begins. These drills give the team a sense of unity and focus. They also reduce injury to the athlete by increasing blood flow throughout the body, as well as increasing the flexibility of the limbs. Every sport uses muscles in a particular way, therefore the warm-up exercises should be tailored to heating up the muscles that are going to be utilized. Baseball is no exception; some areas of the body that should be paid close attention to are the shoulders (rotator cuff in particular), legs, back and core.
Dynamic Stretching
Have players line up in the outfield on the first base foul line. Players perform carioca (sideways, leg-over-leg running), lateral shuffles, skips and hip flexor strides using second base as the end marker. Perform these stretches up and back. These exercises will loosen every part of the body while getting their cardiovascular system going.
Static Stretching
Player's circle up in the outfield and perform arm circles for the rotator cuff, V-sits for the hamstrings, crossover's for the lower back, arm crosses for the triceps, and trunk bends for the entire core. Hold each stretch for 10 to 12 seconds. These exercises will isolate and focus on their particular muscles.
Sprints
Warm up your lower body (hamstrings, calves, groin, quadriceps), as well as your cardiovascular system, by running short wind sprints. Have the team line up at the first base foul line in the outfield and run 90 feet using second base as their ending marker. Most teams choose to warm up in the outfield because it is easier to transition from one exercise to the other. Run five to 10 all-out sprints, with the walk back to the starting point as your rest. This will get a good sweat going and get the heart pumping blood throughout the body.
Tubing
The use of tubing is a great tool to strengthen the rotator cuff. Baseball players, especially pitchers, use their rotator cuff nearly every play. Have players pair up. While one player holds the tube straight, the other player will warm up his rotator cuff by holding the handle of the tube at the mid bicep-curl position with his palm turned inwards. Next, he will pull the arm across their abdomen making sure the elbow is fixed. He will repeat this on both sides. Using the same technique, players will take the arm away from the body by pulling it outwards. They will repeat this on both sides. Both exercises should be done for three sets and 20 repetitions, with the rest coming while your partner is going.
Throwing
Players pair up and begin tossing to each other on one knee. They then progress from one knee to standing and tossing from 20 feet away to crow hop distance 60 feet to 90 feet away. Players should execute at least five throws each from each distance.
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