How to Warm Up for Throwing a Softball

Warming up before throwing a softball seems like something a player wouldn’t need to worry about, but many players suffer shoulder and arm injuries. Every player on the team, from pitcher to catcher to outfielder, needs to completely warm up her arms, shoulders and back to safely throw the softball.Stretching is important for warming up. Remember that complete stretching prevents injuries so leave yourself enough time to warm up before your game. Proper posture is important during stretching so keep your back straight, your head up and your shoulders aligned.

Things You'll Need

  • Bat
  • Throwing partner
  • Softball
  • Glove
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Instructions

    • 1

      Standing straight, lift your right arm straight up and then bend at the elbow, laying the hand behind the head. Use your left hand to gently pull the right elbow behind the head. Hold for a count of 5 and release. Repeat five times with each arm.

    • 2

      Standing straight, stretch your right arm in front of you parallel to the ground but crossing over the left side of the body. Use your left hand to press the outside of the upper arm, gently stretching the shoulders. Hold the stretch for a count of 5 and release. Repeat five times for each arm.

    • 3

      With your right hand, grab a bat in the center. Standing straight, gently twist your wrist to the left and right. Repeat on both hands. Another wrist stretch involves simply lifting your right arm straight in front of you and using your left hand to stretch the right hand at the wrist. Bend the wrist back to 90 degrees and down to 90 degrees. Repeat for the left hand.

    • 4

      Windmill one arm at a time once you’ve performed individual stretches. This stretch rotates your arm from the shoulder and gets your blood pumping. Then windmill both arms together. You’re now ready to warm up with the softball.

    • 5

      Start off soft tossing the softball overhand with your partner at a distance of 40 to 50 feet. Don’t throw hard, just lob it back and forth. You’ve stretched your muscles, now warm them up even more with repetitive motion.

    • 6

      Increase the distance and velocity of your tosses once you feel you’re starting to work up a sweat.