How to Warm Up and Stretch Before Pitching
Before you take the mound, it's crucial to prepare your body with a proper warm-up and stretching routine. Here's a step-by-step guide to help you perform an effective warm-up:
Arm Care:
- Begin with arm circles, gradually increasing the size and speed.
- Perform shoulder shrugs, forward and backward.
- Do arm swings in front and to the sides.
Dynamic Stretching:
- Swing your arms across your body, as if you were pitching.
- Perform leg swings, both forward and backward.
- Do torso twists and side lunges.
Static Stretching:
- Hold your throwing arm behind your back, pulling the elbow with your other hand.
- Stretch your triceps by holding your arm behind your head with your elbow bent.
- Stretch your rotator cuff by placing your arm on a flat surface and turning your palm inward.
Additional Tips:
- Ease into the warm-up: Start slowly and gradually increase the intensity.
- Pay attention to your body: Stop if you experience any pain or discomfort.
- Hydrate well: Drink plenty of fluids before and during your warm-up.
- Cool down after: After pitching, take time to cool down by walking or jogging lightly and performing static stretches.
FAQs:
- How long should I warm up before pitching? Approximately 15-20 minutes.
- How important is arm care? Arm care exercises help prevent injuries by strengthening the muscles and ligaments.
- Should I stretch before or after pitching? Both! Dynamic stretching before and static stretching after.
- What are some common pitching injuries? Rotator cuff tear, ulnar collateral ligament (UCL) injury, and flexor pronator strain.
- Where can I find more resources on pitching? Consult with a qualified pitching coach or visit reputable websites like MLB.com for specific exercises and techniques.
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