Baseball Pitching Workouts: Stretching and the Pitchers Warm-up
Many pitchers neglect the warm-up, or at least a large portion of it. Most pitchers assume that getting on the mound, or in the bullpen, and throwing the ball to the catcher a few times is enough to prepare their body for pitching. This is a dangerous formula, with injury as the outcome. While baseball pitching may not require the same intensity as stealing second or sprinting and diving for a line drive to the fence, it is a very dynamic action that can result in injury if the body is not warmed up properly.
Since we have determined the importance of warming up before pitching, and also that just throwing some pitches does not constitute a warm-up, the next step is determining what a good warm up consists of. There is a growing misconception out there that stretching should not be a part of the warm up. However, this is not supported by science, although some people try to point out very specific studies or the lack of evidence as support for this myth.
Stretching is a vital part of the warm up. Stretching is not a complete warm up in itself, but should be a part of the comprehensive warm up routine. A good warm up routine should consist of four key elements that work together to prepare the body for the rigors of the sport activities to follow. The elements have a specific order and should be completed in that order.
The first element is the General Warm Up. This is a 5 to 10 minute phase of light physical activity. This is the portion of the warm up where the heart and respiratory rates are increased, and blood flow and muscular temperature are elevated. This also prepares the muscles and joints for the next phase.
The second element consists of Static Stretching. This 5 minute phase consists of gentle static stretches. A pitcher needs to pay special attention to the muscles surrounding the shoulder girdle. This portion of the warm up is used to lengthen the major muscle groups and tendons to prepare them for the following phase.
The third step in a good warm up includes the Sport Specific Warm Up. In this phase, 10 to 15 minutes of sport specific exercises and drills are performed. This portion prepares the pitcher for the specific demands of their sport and particular position. This is when a pitcher will spend time gradually warming up their arm by throwing the baseball. This also involves throwing the various baseball pitches in their arsenal to prepare their arm for what is to follow.
The final phase is the Dynamic Stretching. Dynamic stretching is a movement based stretch and should only be used after a high level of general flexibility is achieved. It is also essential that the muscles be warm and ready for dynamic stretches. These stretches involve a controlled, soft bounce or swinging motion to force the targeted body part beyond its usual range of motion. The force can be increased slowly and gradually but should never become forceful or out of control. For a pitcher this might include gently swinging the arm forward and back with the ball in hand to prepare for the dynamic wind up and follow through action.
So, pitchers do need to include stretching in their warm up, but it needs to be a part of a comprehensive warm up program, not done in isolation. Standing in the bull pen and throwing a few pitches does not constitute a complete warm up. Following a good warm up program will help reduce injuries and ensure a long, successful career.
Author: Brad Walker
Brad Walker is an internationally recognized stretching and sports injury consultant with practical experience in the health and fitness industry. With over twenty years of training and practice, Brad has trained and worked with elite world champion athletes. Brad graduated from the University of New England and has continued with postgraduate studies in athletics, swimming, and triathlon coaching.
Brads first website, TheStretchingHandbook.com is currently the most visited website on the internet for information regarding stretching, flexibility and sports injury prevention with over one million unique visitors annually.
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