Dynamic Mobility

Why Do We Emphasize Dynamic Stretching?

  • Dynamic stretches are functional based exercises which can be made baseball-specific.
  • Dynamic stretches increase overall body temperature.
  • Dynamic stretches elongate the muscles while maintaining active tension to stimulates the nervous system.
  • Dynamic stretches help decrease the likelihood of injury.
  • Dynamic stretches loosen the joints and improve flexibility
  • Dynamic stretches do not include bouncing or jerky movements
  • The alternative, STATIC STRETCHING, does not necessarily lead to a decrease in injury and MAY DECREASE PERFORMANCE!

Dynamic Warm-Up Routine

  • Perform each exercises for 5-10 reps in each direction and/or on both sides

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Exercise Directory

  1. Torso Rotation/ Trunk Mobility
    • Small Rotation (No Pivot)
    • Full Rotation (Pivot)
    • Low Rotation
    • Big Circles (Clockwise & Counterclockwise)
    • Trunk Extension
      .
  2. Hip Mobility
    • Leg Swings (Forward & Back; Side-to-Side)
    • Squat Menu (Body Weight Squat, Prisoner Squat, or Overhead Squat with Dowel
    • 4-Way/Multi-Directional Lunge
    • Hip Combo (Alternate for Reps: Spiderman Lunge to a Sprinters Stance)
      .
  3. Shoulder/Upper Body Mobility
    • Arm Circles (Forward & Back)
    • Arm Swings (Up & Down; Across the Chest)
    • Scare Crow/External Rotation (90°-90° E.R.; Elbows by the Sides E.R.)