Dynamic stretching should be done as a team after a warm up jog and prior to starting practice drills or before a game. This type of warming up activity is good for preparing the body for action. Put together five or six exercises that work all parts of the body, teach the athletes to do them properly and you can be assured that your players are going to be adequately prepared. A regular set of
exercises can get the heart going and be done in a relatively short and consistent period of time. This is important when it comes to keeping your practice plan on time and being ready at game time on time.
This type of warming up activity involves moving parts of your body and gradually increasing reach, speed of movement, or both. It consists of controlled leg and arm swings that gently take you to the limits of your range of motion.
I have my players all line up on the 3rd base line and then all together, they perform these stretches while moving about 40 feet toward 2nd base. Once they get there, they turn around and do a different stretch on their way back to the 3rd base line. We repeat this until we have completed these stretching routines. Remember, this is not a race, it is stretching. Take your time.
Right leg lung and pause, gently twist your upper body to the right. Bring the left leg forward and alternate this for 40 feet.
High step skipping with arm swings for 40 feet.
Butt kicks with arm swings for 40 feet.
Facing home right karaoke step for 40 feet.
Facing home, left karaoke step for 40 feet.
Roll out the shoulders in a gentle circular motion.
Get your gloves and move on to pregame or practice drills.
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