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Warm-up Exercises for Pitchers

Players focus on dynamic warm-up and stretching before they start throwing a baseball.
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Dynamic Warm-Up Routine

To get the blood flowing, start with a jog then increase to running 

Warm-up focuses on groin, hamstrings, quads, hip flexors and core, 2x 20 yards for each exercise
- skip forward / skip backward
- walking lunges
- side lunges, left / right
- hops
- carioca left / right
- hurdle kicks
- high knees
- move sideways
- shuffle step
- back peddle


Phillies Jimmy Rollins Dynamic Warmup Baseball Workout - video
Features some of the exercises mentioned above.

15 minute baseball dynamic Warmup



Stretching Routine
Static stretching is done in a team circle, with a different player leading each exercise. Focus on arms, legs and core.


- arm circles (small, medium and large circles; forward/backward - see video)
- arm stretch, crossed over chest
- arm overhead stretch with elbow bent 90 degrees
- leg stretch - cross legs, bend and touch toes
- quad stretch (standing on one foot)
- hurdler stretch
- rotate trunk,  left-and-right rotation
- shoulder twists (shoulders twist while hips stay still)
- palm and finger presses 

A great warm up routine for pitchers and position players to loosen up shoulders and elbows. From the National Pitching Association, www.nationalpitching.com 



 Pitchers Throwing Routine
Players start on flat-ground with 5-10 each of the following:
- Step Behind Drill
- Cross Over Drill
- High Leg and Go
- Rocker Drill


  • This warmup is the most effective and productive way of warming up compared to the static stretching method.
  • Continuous movement which increases blood flow to muscles and increases core body temperature. Stationary stretches actually decreases body temperature.
  • Read more about the Dynamic Warm Up
...

Arm Care Videos >>

Baseball Dynamic Warmups>>

The Thrower's Ten (pdf)

The Thrower's Ten Program is designed to exercise the major muscles necessary for throwing.

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 Switch Pitcher Workouts on YouTube >>
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