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

Pitching Warm up - Shoulders and Elbows - video

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

The Dynamic Warm Up

Austin Wasserman

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.

The Thrower's Ten (pdf)

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

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Pitchers Glove Rules - Size and Color

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Baseball Glove Options for Switch Pitchers

Custom made Mizuno ambidextrous glove Looking for a glove for a switch pitcher? Before spending hundreds of dollars on a custom glove, please think about age of the player and how much time they will spend pitching. Here are glove options for ambidextrous pitchers, based on age: Age 3-5 Kids don't pitch at this age. They should be learning the proper way to throw. Young kids should try catching the ball with two hands. Use tennis balls or foam balls for throwing. Forget about the low quality plastic glove - it's in the landfill within a year. Gloves are awkward for young kids. If they learn two hand catch when they are young and continue with the skill, they will do well fielding balls when they are older. Learning to throw with both arms is easy at this stage. If a child can throw with either hand when they are three-years-old, it doesn't mean that they are talented or ambidextrous - it just means that they are a typical kid. Gloves: Buy a small leath

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