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Dynamic Warm Ups for Baseball

a young baseball athlete mid-pitch during a youth athletics baseball game

Therapeutic Associates

May 20, 2021

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.

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