Baseball and Softball Throwing Warm-Up
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1 Baseball and Softball Throwing Warm-Up athletico.com Lower Extremity and Core Warm-Up Walking Knee-to-Chest Stretch Walking Quadriceps Stretch Walking Glute Stretch Hand Kicks/Walking Hamstring Stretch Walking Groin Stretch/Lateral Lunge Lunge with Rotation High Knees Butt Kicks AthletiCo LTD. 1
2 Upper Extremity Warm-Up Small Arm Circles Forward and Backward Large Arm Circles Forward and Backward Arm Crosses/Horizontal Abduction-Adduction Behind the Head Stretch/Triceps Stretch Across Body Stretch/Posterior Cuff Stretch Wrist Flexor Stretch and Wrist Extensor Stretch Shoulder Extension with Thera-Tube Shoulder Adduction with Thera-Tube Shoulder IR at 90/90 with Thera-Tube Shoulder ER at 90/90 with Thera-Tube Scapular Rows with Thera-Tube Walking Knee-to-Chest Stretch Grab your left leg just below the knee and bring knee toward your chest. Hold for 3 seconds. A gentle stretch should be felt in left glute muscle. Take a step forward and repeat on the opposite leg. Continue alternating legs. Complete 2 laps of 20 yards. AthletiCo LTD. 2
3 Walking Quadriceps Stretch Grab your left ankle with your right hand, pulling it toward your backside. Hold for 3 seconds. A gentle stretch should be felt in the left quadriceps muscle. Take a step forward and grab your right ankle with your left hand, pulling it toward your backside. Continue alternating legs. Complete 2 laps of 20 yards. Walking Glute Stretch Take a step forward. Grab your right shin and foot, pulling it toward your waist. Be sure to pull up at the shin and foot and not at the ankle. A gentle stretch should be felt in the right glute muscle. Take a step forward and repeat on the opposite leg. Continue alternating legs. Complete 2 laps of 20 yards. AthletiCo LTD. 3
4 Hand Kicks/ Walking Hamstring Stretch Take a step forward and kick your left leg toward your right hand, which is positioned at waist height. Bring your toe as close to your hand as able, without allowing knee to bend. A gentle stretch should be felt in the left hamstring muscle. Take a step forward and repeat on the opposite leg. Continue alternating legs. Complete 2 laps of 20 yards. Walking Groin Stretch/ Lateral Lunge Take a step sideways, slightly larger than shoulder width. Lunge to your right side, making sure shoulder, knee, and ankle stay in a line (as indicated by yellow line). Bring feet together and then take another sideways step to the right. When you reach the 20 yard marker, stay facing the same direction and stretch to the left. Complete 2 laps of 20 yards. AthletiCo LTD. 4
5 Lunge with Rotation Take a step forward with the right foot. Allow left knee to lower towards the ground. Each leg should achieve approximately a 90 degree angle at the knee. Do not allow lead knee to go in front of toes. Shin should stay perpendicular to the floor (as indicated by yellow line). Rotate upper body toward the right. Take a step forward and repeat on the opposite leg, this time rotating upper body to the left. Continue alternating legs. Complete 2 laps of 20 yards. High Knees Jog 20 yards while bringing knees towards waist level, as pictured above. Continue alternating legs. Complete 2 laps of 20 yards. AthletiCo LTD. 5
6 Butt Kicks Jog 20 yards while bringing heels towards backside, as pictured above. Continue alternating legs. Complete 2 laps of 20 yards. Small and Large Arm Circles Place arms out to the side, as above, and make circular movements. First make small circles, 20 times each, clockwise and counterclockwise. Then make large circles. 20 times each, clockwise and counterclockwise. AthletiCo LTD. 6
7 Arm Crosses/Horizontal Abduction-Adduction Swing arms back and forth across body, focusing on controlling movement throughout motion. Complete 20 repetitions. Behind the Head Stretch/ Triceps Stretch Raise right arm, as above. Apply a backward and downward force on right elbow with left hand. A gentle stretch should be felt in triceps muscle. Complete 2 repetitions for 20 seconds on each arm. AthletiCo LTD. 7
8 Across Body Stretch/ Posterior Cuff Stretch Bring right arm across body, as above. Apply a backward force on right elbow with left hand. A gentle stretch should be felt in the back of the shoulder. Complete 2 repetitions for 20 seconds on each arm. Wrist Flexor and Wrist Extensor Stretch Bring left hand straight in front of body, parallel with the floor. First extend wrist backwards, as above, and grab your left fingers and palm and apply a force back towards the body. Complete 2 repetitions for 20 seconds. Then flex left wrist forwards, as above, and apply force to back of hand towards the body. Complete 2 repetitions for 20 seconds. Then perform stretches on right hand. AthletiCo LTD. 8
9 Shoulder Extension with Thera-Tube Face the wall, as above. Start with arm parallel to the floor. Bring arm down towards front of thigh until tension is felt in Thera-Tube. Do not allow shoulders to shrug. Complete 20 repetitions with both arms. Shoulder Adduction with Thera-Tube Position body to the side of the wall, as above. Start with arm parallel to the floor. Bring arm down towards side of leg until tension is felt in Thera-Tube. Do not allow shoulders to shrug. Complete 20 repetitions with both arms. AthletiCo LTD. 9
10 Shoulder IR at 90/90 with Thera-Tube Face away from the wall. Raise arm until upper arm is parallel to the floor, as above. Elbow should be at 90 degrees. Bring hand forward slowly and in a controlled manner until tension is felt in Thera-Tube. Do not allow shoulders to shrug. Complete 20 repetitions with both arms. Shoulder ER at 90/90 with Thera-Tube Face the wall. Raise arm until upper arm is parallel to the floor, as above. Elbow should be at 90 degrees. Bring hand backward slowly and in a controlled manner towards ear until tension is felt in Thera-Tube. Do not allow shoulders to shrug. Complete 20 repetitions with both arms. AthletiCo LTD. 10
11 Scapular Rows with Thera-Tube Face the wall. Grab Thera-Tube with both hands with arms approximately shoulder width apart. Pull band towards the body, until tension is felt in Thera- Tube, squeezing the shoulder blades together. Do not allow shoulders to shrug. Complete 20 repetitions AthletiCo LTD. 11
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