Baseball Warm-Ups
I’ve put together this arm protection and strength program with 9-11 year olds in mind. I have built strength and mobility exercises into a warm up that can be done for practice and games. It should take about 10 minutes to complete.
The idea is to Warm Up and THEN throw (Not throw to warm up). Every piece of the program was selected for a reason. Most of what is included will be familiar to you. It is now put together and organized to ensure key aspects are included.
Using this as a warm up, along with proper mechanics, and following pitch counts will reduce the long term stress and strain on young arms.
I have arranged the items below in the order of frequency I think coaches may need, or want to access them.
Print this PDF two-sided for a quick reference list of exercises to take to the field.
Quick reference warm-up:
Shortened video version of both Dynamic warm-up videos
Dynamic warm-up part 1:
Full instructions for the Dynamic Warm-up exercises, one by one.
Dynamic warm-up part 2:
Full instructions for the Dynamic Warm-up exercises, one by one.
Throwing part 1:
Full instructions for throwing warm-up exercises one by one. You may use another combo of gradually increased throwing progression also. This is an example to use if you’d like. This one does give the warm-up an endpoint to move on and start practice or move onto other pregame activities.
Throwing part 2:
Full instructions for throwing warm-up exercises one by one. You may use another combo of gradually increased throwing progression also. This is an example to use if you’d like. This one does give the warm-up an endpoint to move on and start practice or move onto other pregame activities.
Band Exercises:
These can be done pre and post game by pitchers. Or, it can incorporated as a station in practice or pregame.
Band Exercise Explanation:
These can be done pre and post game by pitchers. Or, it can incorporated as a station in practice or pregame.
Pre-Game Warm Ups:
Ideas for what to do for early arrivals so they don’t grab a ball and throw right away without warming up.
Post-Game Exercises
I’ve extensively studied the biomechanics of throwing, studied strength, speed, and agility training for youth athletes, worked as a personal trainer in the past, have been an avid weight lifter in the past, and have treated throwing athletes for over 20 years. I don’t claim to be an expert, but I do consider myself a student of the mechanics of baseball.
If you have any questions, feel free to call, text me, or you can use the contact form on this site if you don’t have my number.
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Affinity Medical Group
9446 36th Ave N
New Hope, MN 55427