Spring Development Program

Spring Development Program

 

Hi everyone,

We have listed below some guides on how to get started with improving your warm-ups before baseball.

Don’t worry about being perfect with your technique, just give it a try and have fun. Most people will take weeks/months to master these.

These guides will help reduce injuries, improve performance as well as increase your fun with baseball!

 

 

Options For Game Day:

 

Step 1:

Arrive at field

Step 2:

Perform these band exercises, once set of 10 reps is plenty. This should just take about 3mins.

 

Step 3:

Perform 3 throws of each of the exercises below with one of the heavier plyoballs (squishy balls), just not the black ball. Don’t worry about being great with your technique especially with these. Just have fun and give it a go. Remember to throw these with medium effort only.

Step 4:

Perform again 3 throws of each of the exercises above  with one of the balls slightly lighter than the ball you just used.

Step 5:

Go back to your dugout and have a quick rest and drink of water.

Step 6:

Warm up as a team. This video is a good example of what to use as a team for a whole body warm up.

 

Step 7:

Grab a partner and start your throwing.

 

Options For Training:

 

Med Ball Activities:

The med ball activities in the videos below can be done during or at the end of a training session.

You can do any or all of the drills below.

1-3 sets of 10 reps should be fine for most people.

 

Throwing Drills:

Best to be done when you are still fairly warm, not after you have been hitting for an hour etc.

You can do any or all of the drills below

1-3 sets of 10 reps should be fine for most people.

 

 

 

If you have any questions please feel free to email us.