![]() ![]() ![]() Dedicate about 10 to 15 minutes to this part of the warmup routine. ![]() Arm stretches and neck stretches will be very effective. Then, move on to the core and upper body. Starting with the lower body and working upwards, stretch ankles, calf muscles, shins, and thighs. The goal is to stretch as many muscles in the body as possible. Stretching is another important way to loosen players’ muscles, and it’s critical to stretch before and after any physical activity. Light jogging on a daily basis over time helps players get into active game mode faster. Players should be encouraged to jog on their own every day, and should be the start every practice during the week. Doing light jogging is a great habit to get into before a game, practice, or personal exercise routine. It speeds up heart rate as blood flows through the whole body, which is why it’s a great way to start a warmup. Light jogging targets mainly the leg muscles and core area, but it also works on arms and upper body. Jog in a straight line through the outfield from left to right then back to start if the other diamonds are in use. Find a good area to jog for three to five minutes, such as the inside or outside of the fences or in a round circuit around the perimeter of the ball field. Coaches gather the team together at the field. Typically the first drill a team performs is jogging, because it’s a great way to get players’ muscles warmed up and ready for the game. Coaches need to decide whether or not they want their team to exercise with J-Bands. ![]() While these warm up routines can be performed with or without J-Bands, their use has spread to become part of most team regimens. They are used for stretching, forearm and side extensions and many more, and have been found to build up rotator cuffs, limiting arm injuries. The popularity of J-Bands has exploded over the past few years to become a core part of practice and pregame warm up routines. These routines raise the body up from inactive and stationary to active, able to explode with bursts of energy. A proper warm up routine before the game lets players loosen up muscles and prepare the body to throw at top speed, swing with power, sprint to bases and maximize reaction time. It can also help prevent player injuries.Ī balanced pregame warmup routine should be split between a full team warm up, and drills that vary by position. Perfecting a pregame warmup routine can be the deciding factor in the outcome of the game. Coaches who establish a good warmup routine help reduce game injuries and prepare players mentally and physically for the stresses of competition. It is widely accepted that the most important practice routines for players and teams happen in the pregame warmup routines on game day. ![]()
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February 2023
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