Now that we’ve discussed the importance of prevention for a successful and pain free baseball or softball season, it’s time that we discuss warm up and strengthening drills to incorporate into your season.
The following are the general rules for a proper warm-up and cool down sequence on the field for the upper extremities:
- Warm-up with a jog and get a good sweat going
- Shoulder dynamic warm up drills, including the “2Out Drill” (see below)
- Throwing warm ups
- Throwing field drills
- Rotator Cuff (RTC) strengthening drills
- Cool down by stretching then icing sore muscles
The following pictures of the dynamic warm up should be done daily, as well as prior to playing or practicing.
Partner External Rotation Stretch
- Partner 1 pulls partner 2’s shoulder backward and holds for 5 seconds.
- Partners switch who is pulling and who is getting pulled.
- While each partner’s shoulder is getting pulled, they should lightly resist being pulled.
- Repeat this process for 5 reps.
Partner Internal Rotation Stretch
- Partner 1 holds their arm as though on an armrest at shoulder height. Partner 2 supports partner 1’s upper arm with one hand, holding the wrist with the other.
- Partner 2 then rotates the arm down, holding this stretch for 5 seconds.
- Then, partner 2 rotates the arm up, again holding the stretch for 5 seconds.
- Repeat 5 times and switch partners.
- Hold your arm palm up.
- Pull the fingers back towards your torso.
- Hold for 5 seconds.
- Repeat 3 times.
Arms In and Out
Arms Up and Down
Sleeper Stretch / Cross Body Stretch
Trunk Oblique Stretch
Remember it is best to warm up the shoulder to throw, rather than throw to warm up the shoulder.
Don’t forget that the “2out drill” (all of the above stretches except for the partner stretches) should be done between innings by all players when your team has “2outs” against the opposite team. This will help rewarm and loosen up the shoulder before returning to the field for defense.
I hope these drills help you have a great injury free season this year, but if something does happen, don’t hesitate to give us a call at (406)543-0617 so we can help you Get Back Out There!