Pre-Season Workout Ideas

Getting in shape now prepares you physically and mentally for the season to begin.

Special attention needs to be given to:

 

1) Stretching

2) Aerobic Exercises (increases stamina)

3) Strength Training

4) Playing Catch (not practicing pitching)

Stretching

Stretch out the big muscle groups - the neck, shoulders, trunk and legs. Gentle stretching is very effective in gaining flexibility and protecting your muscles from injury.

Neck Rolls	Look behind you	Look above you
Shoulder Shrugs	Shoulder Rolls	Lack hands behind and lift
Lock hands in front, twisting and stretching arms	Giant Arm Swings	Hand and wrist rolls
Arm Rolls, small and large	Elbow pushes	Hand Pulls over head
Standing Trunk spin	Potato pickers	Standing cross ankle stretches
Sitting ankle pulls	Sitting trunk spin	One foot back and layout
Lunges-forwards and sideways

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Aerobic Exercises

Bicycling	jogging	long hard walks
toe lifts	skating	jumping jacks
jumping rope	stair climbing

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Strength Training

DO NOT use any weights without proper training and supervision

crunches	leg lifts	no chair there (against wall)
push ups	sit ups	deep knee bends

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Play Catch

Throw accurately and firmly from 20 to 45 feet.

Do not throw hard before your muscles have had a week or so to stretch out.