Why Do We Emphasize Dynamic Stretching?
- Dynamic stretches are functional based exercises which can be made baseball-specific.
- Dynamic stretches increase overall body temperature.
- Dynamic stretches elongate the muscles while maintaining active tension to stimulates the nervous system.
- Dynamic stretches help decrease the likelihood of injury.
- Dynamic stretches loosen the joints and improve flexibility
- Dynamic stretches do not include bouncing or jerky movements
- The alternative, STATIC STRETCHING, does not necessarily lead to a decrease in injury and MAY DECREASE PERFORMANCE!
Dynamic Warm-Up Routine
- Perform each exercises for 5-10 reps in each direction and/or on both sides
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- Torso Rotation/ Trunk Mobility
- Small Rotation (No Pivot)
- Full Rotation (Pivot)
- Low Rotation
- Big Circles (Clockwise & Counterclockwise)
- Trunk Extension
- Hip Mobility
- Leg Swings (Forward & Back; Side-to-Side)
- Squat Menu (Body Weight Squat, Prisoner Squat, or Overhead Squat with Dowel
- 4-Way/Multi-Directional Lunge
- Hip Combo (Alternate for Reps: Spiderman Lunge to a Sprinters Stance)
- Shoulder/Upper Body Mobility
- Arm Circles (Forward & Back)
- Arm Swings (Up & Down; Across the Chest)
- Scare Crow/External Rotation (90°-90° E.R.; Elbows by the Sides E.R.)