Philosophy:

Stretching and Warming Up properly allows each player to work closer to their potential, and will lower the risk of injuries. You should stretch before all practices and games. It is just silly to try to save 5 to 10 minutes today, and have a lifetime of pain as a result.

These simple exercises force blood to flow into the muscles, bringing much needed oxygen, and carrying away the waste that accumulates there.

Stretching puts gentle pressure on the muscles and joints, preparing them for the much more forceful movements that will occur during the practice or game. Never force yourself into painful positions to stretch out. Don't bounce or jerk through your stretching routines. Gentle flexing and retraction of the muscles is what is needed during your stretching out time.

When you stretch, remember to stretch all the muscle groups, not just the ones that feel good or burn when you do them. Remember, you work as a whole body, not a group of unrelated muscles and joints.

Stretching Directions: top

Do these stretches with a gentle but firm force. On the rotational stretches, don't go fast, and don't push 'til it hurts. Large, slow movements will encourage more blood flow and stretch the muscles out better than fast, jerky motions (that could hurt you). Hold non rotational stretches for about 10 seconds each.

Muscle Groups

The muscles of the head, neck and upper shoulder, back and chest are used constantly during practice and play. Rotate your head Side to Side and Front to Back as well as in a circular motion. Start with a shallow movements, then increase the depth. Do this in all directions.

Shoulder Shrugs do in both directions The muscles of the shoulder are involved in throwing, catching and hitting. Two good exercises are Shoulder Shrugs and Giant Arm Swings can also be done holding a bat in each hand, or with a single bat one arm at a time Giant Arm Swings do in both directions

Elbow Pushes Stretch both Triceps by pushing and pulling the elbows. Pushes can be combined with mild trunk rotations. Pulls can be combined with side stretches. Elbow Pulls

Pec Stretches: lock and lift the hands in order to stretch the muscles across the front of the chest. Push, Pull, and Twist each hand in order to stretch the forearm and wrist.

Foreward Lunges are great for stretching the hamstring, achillies tendon and groin muscles. Keep heel on the ground, and your feet pointed in the same direction. Keeping your back or side knee straight will help stretch the groin and thigh muscles. Side

Glutes,Thighs, Hips, and Back Knee Pulls into the chest and hold. Hold your ankles to stretch back, thighs and glutes Keep your head down to stretch muscles in the upper back Put one leg back to stretch calf and thigh

People have definite preferences on this one, but I have found that stretching your thigh can be done standing or sitting equally well

Other Stretches

The Bar This is a ballet dancers stretch. Put one foot up on a chair back, stair, etc. and pull your head towards your knee. This stretches out muscles in your back, your glutes and calves, shoulders

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Warm Up Exercises

Several exercises are done after stretching, and the most useful are also the ones everyone knows. I wouldn't recommend doing all of these every day. Be sure to do some of three major exercises each day in your warm up.

Resistance exercises like Leg Lifts.

Cardio / running exercise like Running the Foul Poles.

Throwing / playing catch.

Jumping Jacks - Count by 4s to 10 (1,2,3-1;1,2,3-2; 1,2,3-3;etc.)

Sit Ups - SLOWLY Hands over chest, "coffin style". Down and Up counts one. Do 15 as a warm up - more to strengthen abs.

Push Ups - Hands under shoulders, back straight into legs. NO TEEPEES! Down and up counts 1. Do 10 as a warm up, more to strengthen the back, chest, triceps and biceps.

Leg Lifts - start by laying on your back with your legs together. "Lift, Out (about shoulder width), Together, Hold,2,3,4-down counts one." Do 10 repetitions to warm up abs, thighs and back

Jog the field as a team - Jogging is a major cardio exercise, increases stamina, uses the entire body, and is a great team builder.

Running the Foul Poles - Sprint the length of the field, and jog back.

Play Catch - Start about 20 feet apart and slowly extend the distance and tempo of the throw. Keep the throwing motion long. This is a stretching exercise, not a review of throwing fundimentals or a pitching clinic! Throwing Nerf® footballs is also good here.

One knee catch - get down on one knee, with the other knee up. Practice with the glove knee up at first. This isolates the throwing movement to the upper body. Also a good review of throwing fundimentals.

Throwing a Soft Frisbee® - the cloth kind that you use for playing fetch with a dog. Lay it flat on your throwing arm, palm up. Your thumb goes inside the frisbee, and the fingers go outside. Throw from this position to stretch the shoulder, elbow and forearm. This is also a great exercise to teach keeping your hand below the bat.

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This page was inspired by, but not copied from, the Central Sarasota County Little League stretching and baseball exercise page. It is well done, and I encourage you to visit it!

Coach Jim

The Fine Print: Disclaimer: I have coached for several years, but am no doctor. These are my observations of what works.

copyright © 2003 Coach Jim

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