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Stretching Exercises for Baseball - Dynamic Warm Up

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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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Myosource Kinetic Bands will add resistance to your training, but not limit or restrict any movements. The resistance will strengthen the muscles by causing them to react with each movement. Baseball players all over the world are using Myosource Kinetic Bands and seeing and feeling the difference with the first use. Put on your Myosource Kinetic Bands and lets 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
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