A solid warm-up is crucial for baseball players. Understand your role—position players and pitchers have different needs. Start with foam rolling, then do dynamic exercises like high knees and arm circles to get your blood flowing. Avoid static stretching pre-game, as it can reduce explosiveness. Incorporate band exercises daily to maintain arm health. Optional plyometrics can enhance your routine.
Master indoor long toss training to keep your skills sharp despite adverse weather. Practice solo by targeting a net or trash can, starting with low-effort throws and gradually increasing intensity. Focus on maintaining a high arc and smoothly transitioning into the pull down phase to replicate outdoor mechanics.
Prepare for game day with essential throwing progressions. Start with the Ten Toes Drill to loosen up your upper body, then master Separation Throws for a compact arm circle. Utilize Rocker Throws to improve weight shifting and finish with Shuffle Throws to engage your whole body.
Learn how to choose the right bands for your arm care routine. Explore different types of bands, understand the importance of resistance levels based on age, and discover that affordable options can be just as effective as pricier brands.