In the world of sports, particularly in baseball, the importance of a proper warm-up cannot be overstated. Athletes and coaches often grapple with the question of how much time should be devoted to warming up before engaging in intense physical activity. Striking the right balance is crucial for optimizing performance and minimizing the risk of injury. It's recommended that a comprehensive warm-up routine should last approximately 10 minutes and this should be done before throwing a baseball. This duration allows the body to gradually increase its core temperature, enhance muscle elasticity, and prepare the cardiovascular system for the demands of the sport while mentally preparing the players. Coaches should include warm-up and throwing exercises in their practice plans.

Warm-up to throw!! Don't throw to warm-up!!

The primary goals of a warm-up are to prepare the body and mind for the physical activity they are about to participate in and to minimize the risk of injury. This is achieved by gradually increasing the heart rate and circulation, loosening the joints, and increasing muscle temperature. Additionally, a well-designed warm-up aims to improve the functional range of motion and to activate the neuromuscular system, enhancing the efficiency of the movements required in the sport. By carefully designing a warm-up routine that aligns with these goals, athletes can ensure they are in the best possible condition to perform at their highest level.

The National Pitching Association (NPA) emphasizes the significance of tailoring warm-up routines to meet the needs of youth athletes. For young baseball players, a dynamic warm-up that focuses on the entire body, with particular attention to the arm, shoulder, and core muscles, is highly recommended. This approach includes exercises that mimic the movements of pitching and throwing, thereby activating the specific muscle groups used during the game.

The video below is one variation of the NPA warm-up.

Tom House Warm-up Demonstration

Coaches are encouraged to tailor their dynamic warm-up while keeping in mind that the drills, exercises and movements selected should be specific to playing baseball.

To help explore how to create a safe, fun engaging and movement based practice, keep looking for updates on the Coach's Clipboard or use one of the links below.

Links:

1. Coach's Clipboard Introduction
2. Session Lengths
3. Practice Planning