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The muscle groups in the throwing arm will be used with more frequency and intensity than any other during the course of a game. Keep in mind that while your throwing arm will be used more, both arms should be warmed up before a game.
Start with rotation and extension stretches. Slowly rotate your arms from the shoulder through 360 degrees of motion, starting with you arm straight up. Your shoulder should never feel strained, and make sure the movements are slow. Next, cross your arm over your chest and hold it in place with your other arm. Switch arms. Finally, stretch your arm behind your head and reach your hand straight back down your spine.
After stretching, find a partner and toss the ball back and forth. Start close, perhaps 15 feet apart. Every four or five tosses, take a step away from one another. Keep it up until you are at the limits of your range, but don't spend too long at this range as you will begin to tire yourself out. -
There are a number of exercises that are recommended for baseball players to stretch out their core and legs.
Toe touches: Slowly bend down and touch your left foot with your right hand. Follow by touching your right food with your left hand.
Trunk rotations: Slowly rotate at the waist to the limits of either side.
Ankle bends: Place one foot on its toes and slowly rotate your ankle.
Leg lifts: Lift each knee as high as you can, straight up against you chest, in a controlled motion. -
Cardio warm-up should focus on sprints so you can reach your maximum level of explosiveness during a game. But don't neglect anaerobic warm-up.
To work both anaerobic and explosive muscles, have your team line up and jog slowly around the bases. As soon as the line leader reaches second base, that player should yell "Go!" The last person in line then sprints to the front of the line. As soon as that person gets there, he should yell "Go!" Repeat this process for everyone in the line.
A short series of wind sprints will then fully prepare your team for play. Set aside a small track about 25 feet long. Each player should start from a base-running position and sprint the distance as fast as possible. After three to four repetitions for each player, your team should be ready for the opening pitch.
