Baseball Warm-Up Exercises

Baseball Warm-Up Exercises

Baseball is a sport that involves a lot of twisting, jumps, lateral movements and forward and backward movements. If you enter the court to perform any of these tasks without proper warm-up, then you will risk a muscle pull. Although they are not taken into account, the warm-up exercises are more strict than simply pulling your arm across the front of the chest and holding for 10 seconds, these are called "static" and although they have a time and a place, you should not start a game just with them. The warm-up exercises that you must do and take into account are those that are called "dynamic", this means that they are executed in movement. These without hard will make your body ready for the real movements that are seen in a specific game situation.

Sprints

The first thing you should do in a warm-up is to make five to ten short sprints that stimulate the action you might see in a game. This will make the temperature of the center of the body warm and also increase circulation to the muscles. Start at the first base line, sprint to the second, walk back and do a sprint again.

Forward Tilt

Stand up by opening your arms to the sides so that they are parallel to the ground. Lean forward and touch your left foot with your right hand. Go back up and then touch your right foot with your left hand. Alternate this way of about three to six times.

Rotations

Trunk rotations are performed with your feet open at a wide distance and your hands extended to the sides of your body (and parallel to the ground). Rotate the upper part of your body to the right and then to the left. Every time you rotate, try to go a little further. Do this exercise about three to six times.

Raise the knees

Raise the knees loosen the legs and the tensioners of the hip. To do this exercise, stand with your feet wide open to the shoulders. Lift your right foot off the ground and treat your knee to your chest, then lower it and bring your left knee up. You can do it about three to six times and you can even do it walking.

Squats (squats)

Squats loosen the buttocks, quadriceps and hamstrings. To do them, stand with your feet shoulder width apart, bend your knees and lower your body slowly until your thighs are parallel to the floor, then go up. Go up and down in a controlled movement and do three to six repetitions.

Walking Lunges

To do walking lunges, take a long step forward with your right foot, then lower your leg until your front knee is about 90 degrees and the back is about 2 inches off the ground.Go back up, walk forward with your left leg and follow the same procedure as before, do it about three to six times.

Drop lunges

This type of exercise is done to loosen the hips. Start with your feet together and place your hands in front of your body as if you were going to box. Take a step back from your body at an angle with your left foot. Squat, stand and treat the back foot to the starting point. Then, step back with your right foot at an angle, squat and return to the starting position. Do this three to six times.

Crosses

Crossing the arms helps loosen the chest and the back of the shoulders. Stand with your feet shoulder width apart and your arms outward with palms facing down. Extend your arms behind you and then crúzalos in front of your body. Do it three to six times, then turn the palms of your hands and repeat.

Circles (circles)

Circles with arms are another type of stretching exercise that loosens the shoulders. Stand with your feet shoulder-width apart, extend your arms straight to the sides and make small circles in both directions. Do this exercise of three to six small circles, then repeat with circles of medium size and then large circles.

Video Tutorial: Dynamic Warmup (Baseball).

Like This? Share With Friends: