2. Clasp your hands together in front of you and raise them overhead, keeping your arms straight (if you cant reach overhead, place them on a shelf or table). 2. Hold for 30 seconds, then switch sides and repeat. 9 0 obj Take a large step forward and drop your body down between your legs. These stretches and exercises can also help improve a baseball players accuracy and velocity. Its important for baseball players to properly execute each stretch in order to avoid injury and improve performance. Gently turn your body away from your arm to feel a stretch in the chest. These baseball stretches are best done after your baseball training, as part of your cool down. Shoulder stretch: This stretch helps loosen the muscles and tendons around the shoulder joint It is especially important for pitchers and infielders who use their arms extensively during games. 0000018347 00000 n Stretch after warm -up but focus on stretching after activity o For best results, hold stretches at least 60sec, but the longer and more often stretches are performed the better the results will be. Baseball is a dynamic sport so you'll need to do both dynamic and static stretching. %PDF-1.3 At the same time, they reach down and touch their toes. Stretches can include hamstrings, arms, neck circles, lunges, and high knees. Step backwards with your right leg and lower into a lunge, keeping your left knee behind your left ankle. The following stretching program is designed for baseball players who do not have any current injuries or individual stretching needs. endobj endobj To learn more, visit healthwise.org. Increase the size of the circles as you go. IN THE SPORTS OF BASEBALL AND SOFTBALL, POWER, SPEED, AND AGILITY ARE ESSENTIAL CHARACTERISTICS FOR SUCCESS. Examples of some key phrases are, being positive with my teammates, head held high, focus in the field, and having fun.. Claim your FREE copy of my Stretching Tips Cheat Sheet and discover how to get loose, limber and pain free in less than 10-minutes a day. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Don't forget to stretch both sides. Hip flexor stretch: This stretch helps loosen the muscles and tendons around the hip joint. Most important, coaches want to avoid player injuries during pregame warm up. To do squats, players stand with feet about shoulder width apart. endobj 954 While there is no one-size-fits-all stretching routine for baseball players there are a few essential stretches that all players should perform on a regular basis. Groin stretcher (3-4 reps each direction) Feet wide apart, turn body over right by pointing right toes away. Friday Conditioning Tips. 2. Weight training is a critical part of developing the strength needed to have elite baseball tools. Each team shifts to two straight lines and parallel to the other team. Three to six squats at each practice is recommended.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'baseballboom_com-medrectangle-4','ezslot_1',106,'0','0'])};__ez_fad_position('div-gpt-ad-baseballboom_com-medrectangle-4-0'); Knee lifts can also be done in a walking march. Dynamic stretches (quick movements) form part of your pre-game or practice warm-up. This is a walking exercise following stationary stretch warmups. Stretches for baseball training can increase a players athleticism by controlling muscle imbalances, which can cause muscle strain and also contribute to clumsiness, which in itself can lead to injury. Alternate sides to crawl a specified distance, then move backwards to come back to the start. Arm Circles: Stand with your feet shoulder-width apart and your arms at your sides. An example of a static stretching exercise is pulling the arms over the chest and holding it there for 10 seconds. xb```b``g`e``dd@ A (2007), Fradkin, A. Zazryn, T. Smoliga, J. 0000073732 00000 n Limpisvasti, O. ElAttrache, N. Jobe, F. (2007). Footwork drills specifically for first baseman. The pregame warm up routine has now progressed to more active drills, designed to get hearts pumping and adrenaline flowing. Coaches who know their players are aware at some level what playing insecurities each player possesses. Place hit ground balls to each position and use a wiffle ball. 2023 UPMC I Affiliated with the University of Pittsburgh Schools of the Health Sciences, Supplemental content provided by Healthwise, Incorporated. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches. Background: Baseball players displaying deficits in shoulder range of motion (ROM) are at increased risk of arm injury. The traditional warm-up for a game takes an hour or more and uses the entire baseball field. Stand near a fence to attach a stretch band. 0000010121 00000 n For patients of UPMC-affiliated doctors in Central Pa, select UPMC Central Pa Portal. Find a local qualified private coach today! 7 0 obj 0000003607 00000 n There should be no soreness or pinching in the front of the shoulder. To properly execute the calf stretch, stand with both feet pointing forward and your hands on a wall or other support for balance. 0000089854 00000 n 800-533-8762. Baseball Training & Conditioning: Jog, Stretch & Agilities. Use wiffle balls for pregame batting practice so batters can work through their swinging strokes and fine tune them. Let your arm move in a circle, first clockwise, then counterclockwise.Do this for 1 minute. 567 27 To do this stretch, stand with one leg behind you and place the toes of your rear foot against a wall or chair. Pull out the arm keeping the elbow fixed at the side, at the 90 degree angle. Arm Circles This stretch is similar to the shoulder circles. I would recommend getting these resistance bands from Amazon if you dont have any. If you think you have been blocked in error, contact the owner of this site for assistance. Players work through each play completely so a ball hit to shortstop is thrown to the first baseman, second to fist, third to first and pitcher to first. I usually make it absolutely mandatory for all of my pitchers to do some quick resistance band work before they even think about throwing the ball to their catcher. ; Comprehensive pre-season conditioning including strength, endurance and flexibility training. The best way to do this is to set up markers with cones and then run sprinting drills too and from each cone. q Bendforward at the hips so that your arm hangs down freely. Turn and face to the right, straightening right leg and stretch right hamstring 4. Hold the stretch for 30 seconds and repeat 2-3 times. 0000043142 00000 n Here are a few key baseball stretches that you should perform before your coach conducts a baseball workout. Patients of UPMC Cole should select the UPMC Cole Connect Patient Portal. They should only run to the cones in a light sprint and not an all-out run. Repeat ten times. Essential Stretches for Baseball: These muscles are your prime movers for baseball. exercises -Throwing, hitting, and fielding are all complex movements involving many muscle groups working together in a coordinated fashion . Best Youth Baseball Glove for 9 Year olds, 15 Baseball Fielding Drills for 12 Year Olds. As they walk, then grab their ankles and pull their feet behind. Email: deangelors@upmc.edu Alternate foot position after 2-3 stretches. Repeat each stretch 3-4 times. Thank you for your time. Put weight on right thigh bending chest over thigh. CoachUp is the safest and easiest way to find a coach for personalized training. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. % This stretch is similar to the shoulder circles. 0000010813 00000 n Regular stretching can improve range of motion, decrease the risk of injury, and help you perform at your best. Hold for 30 seconds and repeat on the other side. Media Guppy LLC also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. "Prone Shoulder Abduction" 0:42 4. xTMO0WV80G8 hwUixqdJ"E4]_6{uPH?fp*;f& $zRb 5i:_6)`D}1[uvc@ This drill works the same way that the infield ground ball fielding practice works, except now balls are hit to the outfield. The major muscles in the lower body that help with running and core stabilization include the quadriceps, the glutes, the hip flexors, the hamstrings and the calves. trailer endobj 0000003862 00000 n Half-Kneeling Hip Stretch Simple and easy way to stretch some of the tightest muscles in the body. To do this stretch, raise your arms overhead and clasp your hands together. Keep your trunk upright at all times. xref 12 Effective and Easy-to-follow stretching exercises for Baseball, Softball and Cricket players Detailed instructions for each exercise Stretching Log included to help user stay on track High Resolution Quality - Perfect for Professional Printers Buy License and Save - Unlimited Prints Royalty Free License (not for resale - More info here) Quantity Dynamic Stretches, Leg Swings forward/backward and side-to-side, Calf Stretch for Gastrocnemius and Soleus, Stretching Guide for Baseball. Mix it up a little and incorporate line drives into the drill. Repeat two times. 0000007273 00000 n If the pain does not go away, contact a member of your health care team. Now, each throws the ball to each other, first normal throws, then ground balls, and popups. Stand with your feet shoulder-width apart without moving your arms or head. Catcher's Instructions-Baseball cont. Then swing your arms across your body and hug yourself. You should also stretch after your game or practice and between games if you are playing in a baseball tournament. Throwing program 6.) Media Guppy LLC is compensated for referring traffic and business to these companies. Squats, deadlifts, plyometrics, and sometimes (depending on the coach . Whats people lookup in this blog: Filter Exercises: Select filters and/or search and click go! The front knee should be pointing in the same direction as the toes and shouldn't be too far forward over the toes. The hamstring stretch is important because it helps prevent hamstring injuries. You'll need to stretch these muscles each time you train or play. Games played with a bat and ball date back to ancient Egypt, and games similar to baseball were played in Romania and Russia in the 14th century. (2009). {JNf'&DLf.H361pif_p/H3fu@Um0 ) endstream endobj 277 0 obj <>/Filter/FlateDecode/Index[28 223]/Length 30/Size 251/Type/XRef/W[1 1 1]>>stream Keep your arms out to the side and let your back and hips rotate with your knees. A proper warm up routine before the game lets players loosen up muscles and prepare the body to throw at top speed, swing with power, sprint to bases and maximize reaction time. Amazon (author page) has listed his books on five Best-Seller lists. Then that player throws back to the center player. 2. Use your other hand to gently pull the elbow of the raised arm closer to your head until you feel a stretch in the back of the upper arm. If done correctly, the exercises allow for added range of motion within the important muscles used in game . About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. 0000000856 00000 n Pittsburgh, PA 15203, 200 Lothrop Street Bounding -Lift the knee on the leading leg as high as possible and swing the opposite armacross the body and up over But equally important is that each player is also mentally prepared. Static stretches (long slow holds,) on the other hand, are more useful to improve your overall flexibility and are most effectively done at the end of activity as part of your cool down. Hold the stretch in a static position. xVMO@Ge?E"UFB`I,:NT}g F=xx8~jty 0000001479 00000 n xXr1W}98@ e'}I58w+WVOnyZly|fj=SE?iIYYh}`0giw'Zl-f*ONxQ`j*C2B9%[Tp,h |x` i!n+9h@vjbdaWnH,~Ba]`s~) rJ,q\DHp8iyJq|!cqlezx]#%_X("X@h\Ik4jJN~Fh`WusSKSLcd4O1kM 3%t'71\`F]$UYo"Q+AB3mp~9dW741E\]aNJ) ;Br @;ne& z ~4`eBPzfmv^>6ec#\&9^!!cbqfsV%i ddYk6kVz op.lw\>>s)?~51tD+=Xrx~~m)/?G]NH%,qp The pitcher and catchers arms are crooked 90 degrees and holds the stretch band by the handle. 2. Fill in your details below and start maximizing your flexibility today! 0000005351 00000 n Holding a weight of 5 pounds or less, they lift it with their wrists, count to five and then lower it to starting position. The primary muscles of the upper body used are pectoralis major, deltoids, teres major, triceps and the rotator cuff muscles. For further information please contact us. Repeat each stretch 3-4 times. Position for 20 to 30 seconds and repeat 2-3 times for baseball O. ElAttrache, N. Jobe, (. 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