Find a Clinic
Request Appointment
Request Appointment
Pay My Bill

Dynamic Warm Ups for Baseball

Dynamic Warmup Baseball

Therapeutic Associates

Dynamic stretching is becoming more commonplace in professional and collegiate athletics, and a trickle down has been seen in high school and youth athletics as well. It is based on repetitive completion of whole body movement patterns in order to increase blood flow to the muscles. This aids in raising core and muscle temperature, creating improved flexibility and decreased risk of injury. These repetitive movements aid in warming up not only the muscles, but the nervous system as well, allowing the nerves to fire more efficiently and improving recruitment of your muscles for balance and stability.

Lunge Walk

Carioca Run

baseball-lungewalk
Instruction: Beginning in normal stance, step forward into a lunge position. Opposite arm should go forward, front thigh is parallel to the ground with knee behind your toes, and back shin is parallel to the ground with the knee just above the ground. Distance: Walk 20 yards.
baseball-carioca-run
Instruction: Beginning in a sideways stance, begin to run sideways, alternating left leg in front and left leg in back. Distance: Run 20 yards with left leg leading; Run 20 yards with right leg leading.

Straight March

Shoulder Twists

baseball-straight-march
Beginning in normal stance, grab one leg just below the knee with both hands and pull up. Emphasize heel-to-toe motion with each stride. Alternate legs with each stride. Distance: Walk 20 yards.
baseball-shoulder-twists
Beginning in normal stance with arms crossed and hands on shoulders, rotate shoulders back and forth while keeping hips/pelvis still. Duration: Repeat 15 times in each direction.

Quad Pull Walk

Side Reach

baseball-quad-pull-walk
Instruction: Beginning in normal stance, reach behind you and grab your ankle with your opposite arm. Distance: Walk 20 yards.
Instruction: Beginning in normal stance with arms at sides, gently side bend to one side. As you begin to bend, raise your opposite arm up and reach over your head. Duration: Repeat 15 times on each side.

Inside / Outside Taps

Pull Position

Instruction: Beginning in normal stance, tap the inside of one foot. Step forward with that foot, and repeat with the opposite arm and leg. Continue for the recommended distance. Once completed, return tapping the outside of each leg. Distance: Jog 20 yards.
Instruction: Beginning in normal stance, clasp hands together like demonstrated. Keeping arms still, gently pull arms away from one another (Isometric pull). Duration: Repeat 15 times, performing the following: left to right, circles left, circles right, circles forward, circles backward, rotation forward and backward.

Skipping

Arm Crossovers

basball-skipping
Instruction: Beginning in normal stance, begin skipping up onto your toes with arms at 90 degrees and thighs parallel to the ground. Distance: Skip 20 yards slowly; 20 yards fast; 20 yards with high vertical strides; 20 yards with long distance strides.
Instruction: Beginning in normal stance, grab your right arm and pull it across your body as you twist to the left. Repeat on the opposite side. Duration: Repeat 20 times with each arm.

Experts in Sports Injury Recovery

We are committed to providing effective, efficient, and compassionate care to help you return to pain-free sport. Our passion is to help every patient reach their goals on their journey to recovery and optimal performance.

Request Your Appointment
Girl during rehabilitation therapy

Blog Posts You May Be Interested In

Athletic Performance
How Pushup Form Impacts Shoulder Pain
Like with any exercise, pushup form plays a factor in achieving the desired outcomes – both for targeting the proper muscle groups, and for injury prevention.
Exercise, injury prevention, pain prevention, pain relief, Shoulder
Read More
Athletic Performance
Spring Into Running: Strategies for an Injury-Free Season
If you have had a break from running due to the cold winter or injury there are essential steps to prepare your body to minimize injury risk and enjoy a pain-free running season.
injury prevention, Running
Read More
Athletic Performance
The 5 B’s of Breathing for Exercise
Breathing is a fundamental root of life. However just because you are breathing doesn’t mean you are using your most efficient and effective mode of breath.
Breathing, Exercise
Read More

Follow us on

Facebook-f Twitter Instagram Youtube Linkedin

Stay Connected With Us:

Facebook-f Twitter Instagram Youtube Linkedin

For Patients:

For Physical Therapists:

For Health Care Partners:

Careers
Contact
Terms and Conditions
© 2024 Therapeutic Associates

How can we help you today?

Quick Links:

How can we help you today?