How many times have seen youth baseball practice start with the kids throwing baseballs as long and hard as they can? A better strategy is to to take the first 5 or 10 minutes to break a sweat and loosen up the arms, legs and back. Below are some baseball stretching drills and techniques.
What You Need
Baseball diamond or grassy field
Preparation
Lay down the bases at first, second, third and homeplate (if required).
Youth Baseball Stretching Drills #1 - Running the Bases At Half Speed
The drill will help loosen up the leg muscles, break a sweat and give the kids practice at running the bases correctly.
Form a line directly behind homeplate
At the sound of "GO", the first in line runs at half-speed roud the basepath.
Demonstrate the drill yourself until the kids catch on. Don't forget to emphase the correct baserunning techniques (making the turn at first base and stepping on the each base in the appropriate spot.
Keep a good distance between each kid to prevent injuries.
Get back in line after crossing homeplate.
Repeat the drill at your discretion.
You can improvise by speeding the pace.
You can also emphasize the art of baserunning by having them stop on a particular base.
Get creative!.
Youth Baseball Stretching Drills #2 - Stretching the Hamstrings, Calfs and Back
You're probably familiar with this excercise. It will help leg and back muscle pulls
Form a line or circle
Standing up, cross the left foot over the right foot
Keeping the knee straight, slowly bend over and touch the toes.
Hold the pose for 5 to 10 seconds
Come back up to standing position
Now cross the right foot over the left foot and repeat the process
Again, use your discretion on the number of repetitions
Youth Baseball Stretching Drills #3 - Stretching the Arms and Shoulders
It's very important to do this drill before throwing baseballs
Form a line or circle; keep a good distance between each player
Extend the arms out (like your "flying")
Make small forward circles
Stop and reverse the circle direction
Stop
Now while the arms are still straight out - stretch both arms backward, at shoulder height
Hold it for 5 seconds
Again, use your discretion on the number of repetitons and duration of the exercise.
Finally, put your arms at your side
Raise the left arm and stetch it across to the right side of the body
Lift the right arm under the left (form the letter "L")
Have them pull back gently toward the body and hold it for 5 seconds
Repeat the process with the other arm
Once they get used to this routine have them do it on their own as they arrive.
We recommend that the kids show up 10 minutes before practice so they perform these exercices without cutting into baseball practice time.
Print this page
