How to Design Warm-up Drills for Baseball

Baseball uses many different muscle groups during a game. Athletes twist, turn, stretch, make sudden movements and dive during a game. Good coaches understand that before any practice or game, designing a warm-up program protects athletes from injury and also helps focus their minds and bodies on what's ahead. The drills should be done together to foster team spirit and unity, as well as have a specific order and direction to prepare all the muscle groups.

Instructions

    • 1

      Make a list of all the movements required for a baseball game. Design the warm-up drills to incorporate all these muscle groups. Baseball players especially use their legs, stomach, back and arms during a typical ballgame.

    • 2

      Begin each warm up drill by warming up the legs. Focus on stretching the hamstrings, quads, calves and hips. Afterward, have the team do a squat drill together. Stand with feet shoulder-width apart with hands on hips. Bend your knees and lower your body until your thighs are parallel with the ground. Stand back up and repeat six to eight times. Catchers should consider doing this drill a few more times, since they squat up and down many times during a game.

    • 3

      Have athletes stand with feet about 3 feet apart and stretch arms out to the sides. Turn the body to the left and right to stretch the midsection. A baseball player often gets hurt from twisting motions, pulling muscles in his stomach and back. Warm up these areas doing this trunk rotation drill eight to 10 times.

    • 4

      Run short sprints by starting from a position, simulating taking a lead from first base. Throw your right arm back and push off your right leg and sprint for four strides, then slow to a jog for a few more strides. Repeat this drill six to eight times.

    • 5

      Stretch and warm up the arms before attempting to throw a baseball. Start by standing with the arms extended to the sides. Stretch both arms back, feeling the chest stretch, then move the arms forward, crossing as far as possible. This stretches the rear shoulder muscles. Do this drill slowly and repeat movements 10 times.

    • 6

      Extend the arms to the sides and make small circles going clockwise. Slowly increase the circles until the arms are fully extended and rotating large circles. Decrease the circles again slowly, going back to making small circles. Repeat the process, making the circles counterclockwise. This drill warms the arms and upper body, and also stretches and relaxes the shoulder muscles.

    • 7

      Pair up the athletes and have them stand 10 feet apart and begin soft-toss throwing. Throws should not be straight, but in an arc. Slowly back up while still throwing the ball up in the air to stretch the whole arm. Use proper mechanics when backing up. At a distance around 30 feet, begin using the crow-hop technique. This movement with the feet sets you up to throw properly, using your whole body and not just your arm. After about 10 minutes, begin throwing the ball straight to each other, moving closer together gradually until you are back to 10 feet apart.