It is important for all baseball players to warm up properly
and perform a few dynamic exercises before working out and performing baseball
specific training.
Baseball involves a lot of rotational movement so it's
important to warm up the core, upper, and lower body before throwing and
running. The exercises in this video are
great for all baseball players and especially catchers because they work the
hips, hamstrings, and groin, which will improve balance, stability and
flexibility. A great dynamic warm up is essential in order for all your muscles to become loose in order to perform an explosive workout.
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training, but not limit or restrict any movements. The resistance will strengthen the muscles by causing them to react with each movement.
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get started.
High Lunge:
Notice the
baseball player in the video does a twist over his front knee side in between
each alternate leg lunge in order to warm up his trunk. It is
important to maintain good posture keeping your chest up as you perform the
high lunge. Set up these
drills 8-10 yards apart to keep moving in order to increase the blood flow
throughout your body. Make sure to
perform a deep lunge in order to get the hips loose. Your front
knee should not go in front of your front toe.
Reverse Lunge:
Lunge back
with the left foot first and reach around with the right hand to touch your
left heal– a basic twist / reaching movement Do not let
your back knee touch the ground Work on
balance as well getting loose in all of these exercises
Groin Side
Slide:
Slide
stretch to the right and then to the left Take a big
step to the right and repeatPrepare Keep your
hips back and your leg straight Keep your
chest up so that the stretch goes into your groin – dropping your chest down
will take away from the stretch Toes on both
feet should stay forward to stretch the back hamstring, hip, and groin
Hurdle Walk:
Kick your
right leg out wide to the side and perform a forward circular motion to take a
step Alternate
legs in a walk One up your
hips first to work the hip flexors The foot
stays under the knee during the circular motion Perform the
hurdle walk forwards and then backwards Focus on
balance and stability while working your lower body, hips, hip flexors, groin,
and glutes
