Stretch entire bodyextend up on balls of feetrally stretch forearm, biceps, shoulder and side. Little league baseball stretching guide jen allan fitness. Softball is a demanding sport, involving batting, sprinting, throwing and catching. The demands of throwing a baseball places a great stress on the bones, muscles, and soft tissues of the arm. To prepare for a game, baseball players traditionally warm up using static and dynamic stretches and short sprints, along with fielding, throwing, and hitting practice. Improving your flexibility can be achieved by incorporating regular softball stretches into your softball training program. Maintain your shoulder strength between seasons complete the listed exercises in this handout. Gently push your arm across your chest until you feel a stretch in the back of your shoulder. Other dynamic stretches can be added if you feel a need to. The wrist, fingers, arm and shoulder are of utmost importance during pitching and throwing. Arm strength doesnt just help a baseball player throw the ball harder, it can also keep their arm healthy, flexible and performing its best all season long. Hold stretches for 2030 seconds and repeat at least 2 times on each side. Perform static stretches after the game by getting into a stretch position and holding it without bouncing for 20 to 30 seconds. This is one of the best dynamic stretches for warming up the rotator cuff.
Crossbody arm swings alternating palms up and palms down wall angels against a fence or wall. You can also use this stretch sequence before baseball practice. Intro t o arm care and training driveline baseball. Here is a great 5minute dynamic warmup, designed by a certified strength and conditioning coach, that will get your players ready for practice or the weight room. Dynamic stretches for basketball the following dynamic stretches should be done after 510 minutes of aerobic exercise and any specific static stretches you have been given. These tendons and muscles keep your arm bone in the shoulder socket and provide the flexibility to perform circular arm motions. After you complete your dynamic warm up it is time to transition into.
Muscle groups throughout the body should be used to maximize a baseball players performing potential. Dynamic stretching for baseball is the most effective way to properly warm up the muscles, joints, and ligaments prior to throwing or strenuous exercise. Externally rotate the arm to 90 degrees and return it to the resting position in a controlled manner. Stay back on the shoulder and rotate in while using the nonthrowing hand to press down on the throwing hand. The 10 best exercises for baseball players mens journal. Dec 26, 2016 baseball arm stretches and throwing warm up. Drivelines simple framework for developing youth pitchers. You should also practice throwing a ball in different positions, like sitting down or resting on one knee, which will help improve your overall arm strength.
Run drills that incorporate an increase in speed over 60, 120 and 150feet distancesforward and backward. External rotation at 0 degrees abduction stand with elbow fixed at side and at 90 degrees with arm across front of body. Oct 17, 2017 download our free arm care program for baseball players october 17, 2017 1 comment in injury prevention, injury rehabilitation, performance enhancement by mike reinold one of the foundational pillars of any program for baseball players is an arm care program. The old fashion method of static stretching for pitchers has proven to be ineffective as a warm up, and may even reduce explosiveness in athletes. A set of arm circles is the first exercise that is done to warm up the smaller muscles in the shoulder. To achieve any success as a player one needs a high level of coordination, agility, strength and flexibility.
In todays video i share some killer baseball arm stretches and a throwing warm up you can use. Lower the arm, internally rotating the arm while maintaining the 90 degree angle. Gripping tubing handle, begin with arm across the body in front of the opposite hip, and palm facing downward. The pullapart is really easy, simple and resistance can be increased over time by choosing a thicker band, moving the hands closer, or both. By michael cano, oneighty athletics i wanted to give you a new and improved 5 minute dynamic warm up so you can get your athletes performing at the highest level. Sample dynamic baseball warmup exercises and stretches. Bring your right arm across your body, holding your right elbow with your left hand. Baseball fit preventive exercises for a winning season. To develop arm strength for baseball, do weight exercises that target your arms, like front lateral raises, dumbbell curls, and closegrip bench presses. Keep your elbow straight and your arm close to your body. Pdf we prospectively evaluated the effects of a prevention program on the. Fundamental exercises for the overhead athlete dartmouth. Hold for 20 seconds, then repeat with the opposite arm. Baseball players often have to deal with a variety of injuries in their throwing arm injuries that can be easily avoided with a few simple stretches before taking the baseball diamond.
The best arm strengthening exercises for softball players. Download our free arm care program for baseball players. Baseball throwing arm stretches flexibility kbands training. It is an essential workout for any baseball or softball player. The most common injuries occur in the shoulder which can then lead to elbow injuries. A proper baseball warmup prepares your body to explosively throw, swing, sprint and react during a game. Repeat the exercise moving your arm sidetoside, and repeat again in a circular motion. Try to incorporate wrist stretches, such as the prayer stretch. However, too many youth and even pro baseball players are missing the mark with their warm. The wrists are another important aspect of a baseball players throwing and hitting potential. By using a dynamic warmup, players can be ready to take the field for specific baseball activities, such as throwing or batting. Elbow pulls raise the right arm as though asking a question and drop the forearm behind the head though leaving the elbow in the air. Head to the link above for the distances and techniques of each exercise to get.
Coaches and trainers are now emphasizing the benefits of a complete baseball training program to maximize performance and prevent injuries. With your palm facing up his pain is located in the first elbow joint you feel on the outer part of the arm. If youre a baseball player interested in trying out the throwers 10 exercise program with a upmc sports medicine expert, call 18559377678 sport. Stretch your shoulders by linking your hands behind your back and lifting them as high as is comfortable, and stretch the posterior side by pulling one arm across your body at. Dynamic stretching static dynamic backward lunge with pop upbody stays in one position 3045 second hold usually targets one muscle group best for after exercise during cool down example. Pdf shoulder stretching intervention reduces the incidence of. Dynamic stretching for baseball pitchers 20 exercises.
Baseball stretches the 3 best stretches for baseball. To maintain a healthy shoulder, you can do jobes exercises, named after the late dr. Static stretching was considered the norm in the past, but in recent years static stretching has become an addition to the everyday dynamic stretch routine. Squatting buttocks, front thigh feet shoulderhip distance apart, knees and. The primary muscles of the upper body used are pectoralis major, deltoids. Baseball arm stretches and throwing warm up youtube. Gripping tubing handle in hand of involved arm, begin with arm out from side 45. To avoid overuse injuries, do not exceed 80 to 100 pitches in a game or 30 to 40 pitches in a practice. Finally, this exercise should be repeated with your arm as far overhead as. Apr 27, 2020 to develop arm strength for baseball, do weight exercises that target your arms, like front lateral raises, dumbbell curls, and closegrip bench presses. Scroll through the gallery for a workout program consisting of 10 great exercises that can help pitchers increase their pitch speed and arm power through mobility, stability, upper body, lower. The farther a baseball player is able to extend the shoulder back in external rotation with no restriction, the better the baseball player will be able to use his arm like a whip. Youll need to stretch these muscles each time you train or play. There is a quantity discount for orders of 5 or more.
The 7 exercises to increase arm strength in baseball 2020. Internal rotations are done with the elbows up at shoulder height with the band anchored to a fence or a wall. All baseball players need to warm up properly before performing high impact activities or speed and agility training. Press arms overhead keep low back and upper back against wall for 30 sec. Here is a series of arm exercises, from the former head coach of perennial ncaa baseball powerhouse ucla, that young players can use to add strength to their throws and boost their ability to stay injuryfree. Armstrengthening exercises for baseball players active.
Finally, the baseball player will switch arms to stretch out the nonthrowing arm. Coachup nation five baseball stretches for the throwing arm. Flexibility is key to preventing injuries and improving throwing velocity. It band stretch stand on one leg lean sideways against wall with arm straight sink hips towards wall, keeping arm straight. Jbands exercises can be performed in both the comfort of your home as well as on the playing field. You will simply rotate your arms forward in a circular motion beginning with 5 small, then 5 medium sized, and lastly 5 large rotations. They use static stretches once games begin, but pnf throughout spring training. Sportspecific dynamic stretches dynamic stretching for. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. You should also practice throwing a ball in different positions, like sitting down or resting on one knee, which will. Frank jobe, who authored a pamphlet in 1982 called shoulder and arm exercises for baseball players. In todays video i share some killer baseball arm stretches and a throwing warm up you can use to keep your arm healthy.
We do have a more complete training guide for youth pitchers that integrates strength and pitching routines. Thus, it strengthens the arm in the deceleration pattern, helping it slow itself down. Download our free arm care program for baseball players october 17, 2017 1 comment in injury prevention, injury rehabilitation, performance enhancement by mike reinold one of the foundational pillars of any program for baseball players is an arm care program. The stretch program shown below will take about 1520 minutes to complete.
Use this warmup to get you ready and properly stretch your body, so you can take the field at baseball showcases or combines with less risk of injury. Standing, straighten throwing arm out in front with the other arm and hand, pull fingers and hand back, wrist extension to full range of motion. Softball stretches the 3 best stretches for softball. Internally rotate the arm to 90 degrees and return it to the resting position in a controlled manner. Then lower the throwing arm back down to release the resistance. Baseball dynamic warm up baseball arm stretches youtube. Lie on your side with bottom arm in front of you, elbow bent.
It essentially became the first arm care program for mlb pitchers, and 40 years later these exercises are still widely used in the big leagues. We have a free 31 day return to throwing program that is a more. Stand tall reach as high as possible with the throwing arm. For a baseball player, the upper body anatomy is critical in the game. Shoulder and elbow injuries are common in baseball pitchers. Ballistic training for pitchers driveline baseball. Place the throwing arm straight out and at a 90 degree angle perpendicular to the body.
If you want a strong and healthy arm, try to use these baseball arm care exercises on a daily basis. This is an everyday arm care routine we wish every parent or coach had at their disposal. Pull the elbow to the left with the left arm until you feel the stretch, hold briefly then repeat several times. Baseball news roster scheduleresults statistics additional links having trouble viewing this document. Gently push on bottom wrist with opposite hand until a stretch is felt in the. Stand next to a table or bench, leaning forward from the. Install the latest free adobe acrobat reader and use the download link below. Standing in a doorway, place your right hand, forearm, and elbow along the door frame. Jbands exercises stepbystep how to use our baseball bands.
The jaeger sports jbands are an integral part of our arm. Most of the discussion about elbow pain in pitchers is about the inner part of the elbow. Wall sits sit like you are doing the butterfly groin stretch with back against the wall. Dynamic warmup principles warmup to throw, not throw to warm up.