The baseball season is lasting longer than ever. Players are expected to play almost year-round, but the benefits may not be worth the abuse you inflict on your body from thousands of extra swings and throws each year.

Over time, the constant abuse will catch up to you. Your muscles will break down, imbalances will occur from repeated swings and throws, your performance will suffer and you will be at a higher risk for an injury.[youtube video=”A36NY9OHfmg” /]

You still may be tempted to play year-round because of the potential benefits of greater exposure and because you don’t want to let your competition get a leg up on you.

Luckily, you can manage the stress of a long season by performing a dynamic warm-up before every workout, practice and game. A proper warm-up can correct mobility issues and eliminate imbalances to keep you performing at your best and injury free. All you need is 10 minutes.

The Baseball Warm-Up

Ground-Based Mobility

• Sleeper Stretch, x 6 (throwing arm only)
• Side-Lying Cross-Body Stretch, x 6 each side
• Rocking Ankle Mobilization, x 6 each leg
• Quadruped Extension Rotation, x 6 each side
• Cook Hip Lift, x 6 each leg
• Squat to Stand with Rotation, x 6 each side

Nervous System Activation

• Jumping Jacks, x 15
• Seal Jacks, x 15
• Pogos, x 15

Multi-Joint Movements

• Mobility Circuit A: High Knee Pull + Warrior Lunge with Twist + Spiderman+ Hip Lift + Overhead Reach, x 10 yards
• Mobility Circuit B: Inchworm + Push-Up + Lat Stretch + Inchworm, x 10 yards
• Mobility Circuit C: Cradle Walk + Over Hurdle + Under Hurdle+ Cossack Stretch, x 10 yards
• A-skips, x 10 yards
• Lateral High Knee Skips, x 10 yards each direction
• B-skips, x 10 yards
• High-Knee Runs, x 10 yards
• Build-Up Sprints, 5×30 yards at 50%, 60%, 70%, 80% and 90% of max speed

Read more:

• Adrian Gonzalez’s Dynamic Warm-Up
• Shoulder Prehab Program for Baseball Players
• Preventing Baseball Imbalance and Overuse Injuries