Pre-game and Practice Stretching/Throwing Program
Stretching / Warm-up Program
Game time:
· process will begin 1 hour prior
· 10 minute warm up 10 minute throwing
· If/of time 8-10 minutes
· Be ready to begin@1 hour from scheduled start time
All players are required to perform the stretching and warm-up program daily
1. Static Stretching (10 second holds on all) 5 minutes
a. Legs together –toes touch
b. Spread – down the middle; down to right ; down to left
c. Lean to right/left
d. Trunk Twists 10 count
e. Seated Butterfly
f. Knee to chest
g. Straight leg hamstring stretch on back
h. Swing Leg over /lower back stretch
i. Hip stretch One leg in front/ other flexed behind
j. Standing Arm Across
k. Arm over and behind head/triceps
l. Forearm stretch
2. Dynamic Stretching ( active warm-up) 40 feet out and in (5 minutes)
a. High knees
b. Slow Jog with arm swing
i. Over Head one way ;across body back
c. Butt kickers
d. Hip Rotation Out with shuffle( 2)
e. Hip Rotation in
f. Side lunges (traveling)
g. Walking Lunges with rotation
h. Reverse Lunges
i. Carioca with leg over
j. Shuffle facing OUT/ IN transition
k. Progressive Sprints 90 feet
i. 20%
ii. 45%
iii. 75%
iv. Full
Throwing Program (10 minutes)
10 feet increased to max distance in 10 foot increments
Going out to max players will throw using only smooth arm motion and mechanics to power ball 50to 75% effort gradually to max effort and max distance.
Outward: Distance will be obtained through Arc or flight of ball only
Once max distance is obtained and you are one hopping your partner move in 10 feet at a time
Now using the same max distance body effort you accomplished on max distance throws. You will work your way in to 60 feet from max in 10 foot increments.
At this point, you are eliminating the arc and using the arm strength and looseness of your arm. These throw should be at max effort for approximately 8-15 throws.
Catchers will be working on footwork and transfers at the 60 foot distance and ACCURACY
Pitchers will be working on velocity and arm FLUIDITY
Infielders will be working on
Work in about 5 to 10 side arm tosses
Outfielders will simulate coming through a baseball and crow hop footwork, transfers and quick release and ACCURACY
Batting Practice Rounds
3 to 4 groups determined by # of hitters
Group One: Catchers/ OF starters
Infielders will be taking ground balls during BP
Group Two: IF
Group Three: Reserves
4 rounds
Round 1: Situational
1. Situation Bunt Round
Hitters in group will field and rotate
2 bunts (1 to each line)
2. Situation Swing Round
a. 2 hit and run
b. Move the runner over from second
c. Get the runner in from 3rd
d. Squeeze
3. 6 line drive swings ( note you will lose swings if you fail to get your situation round complete)
4. 6 line drive swings
5. (Optional base hit round)
Bullpens/Pitchers Sides
Thrown in groups of 2 during groups 2,3,4 of BP and after
Pitchers will run designated distance (poles) immediately following their BP routine and return to shagging BP
Game time:
· process will begin 1 hour prior
· 10 minute warm up 10 minute throwing
· If/of time 8-10 minutes
· Be ready to begin@1 hour from scheduled start time
All players are required to perform the stretching and warm-up program daily
1. Static Stretching (10 second holds on all) 5 minutes
a. Legs together –toes touch
b. Spread – down the middle; down to right ; down to left
c. Lean to right/left
d. Trunk Twists 10 count
e. Seated Butterfly
f. Knee to chest
g. Straight leg hamstring stretch on back
h. Swing Leg over /lower back stretch
i. Hip stretch One leg in front/ other flexed behind
j. Standing Arm Across
k. Arm over and behind head/triceps
l. Forearm stretch
2. Dynamic Stretching ( active warm-up) 40 feet out and in (5 minutes)
a. High knees
b. Slow Jog with arm swing
i. Over Head one way ;across body back
c. Butt kickers
d. Hip Rotation Out with shuffle( 2)
e. Hip Rotation in
f. Side lunges (traveling)
g. Walking Lunges with rotation
h. Reverse Lunges
i. Carioca with leg over
j. Shuffle facing OUT/ IN transition
k. Progressive Sprints 90 feet
i. 20%
ii. 45%
iii. 75%
iv. Full
Throwing Program (10 minutes)
10 feet increased to max distance in 10 foot increments
Going out to max players will throw using only smooth arm motion and mechanics to power ball 50to 75% effort gradually to max effort and max distance.
Outward: Distance will be obtained through Arc or flight of ball only
Once max distance is obtained and you are one hopping your partner move in 10 feet at a time
Now using the same max distance body effort you accomplished on max distance throws. You will work your way in to 60 feet from max in 10 foot increments.
At this point, you are eliminating the arc and using the arm strength and looseness of your arm. These throw should be at max effort for approximately 8-15 throws.
Catchers will be working on footwork and transfers at the 60 foot distance and ACCURACY
Pitchers will be working on velocity and arm FLUIDITY
Infielders will be working on
Work in about 5 to 10 side arm tosses
Outfielders will simulate coming through a baseball and crow hop footwork, transfers and quick release and ACCURACY
Batting Practice Rounds
3 to 4 groups determined by # of hitters
Group One: Catchers/ OF starters
Infielders will be taking ground balls during BP
Group Two: IF
Group Three: Reserves
4 rounds
Round 1: Situational
1. Situation Bunt Round
Hitters in group will field and rotate
2 bunts (1 to each line)
2. Situation Swing Round
a. 2 hit and run
b. Move the runner over from second
c. Get the runner in from 3rd
d. Squeeze
3. 6 line drive swings ( note you will lose swings if you fail to get your situation round complete)
4. 6 line drive swings
5. (Optional base hit round)
Bullpens/Pitchers Sides
Thrown in groups of 2 during groups 2,3,4 of BP and after
Pitchers will run designated distance (poles) immediately following their BP routine and return to shagging BP