A proper warm-up prevents injury. Start short distance, easy effort. Build to game-distance with controlled throws. Never go full-speed without warming up first.
What you need: 20 soft baseballs (11” or 12”), players in pairs at 20-foot intervals.
Setup: Pairs of players standing 20 feet apart on grass.
How to run it:
- Round one (20 feet): Easy underhand or overhand throws. 10 throws total. Light effort.
- Round two (30 feet): Increase distance. Use Turn, Shuffle, Point, Fire. 10 throws total. Medium effort.
- Round three (40 feet): Game distance. Controlled throws with good mechanics. 10 throws total. Game effort.
- Round four: players spread to their game positions. 5 throws from each position. Then ready to play.
What to watch: Effort builds gradually. No full-effort throws in rounds one and two. Does the arm feel loose by round four?
If they’re struggling: Add more rounds. Do 5 throws at each distance. Don’t skip to full-effort too fast.
If they’ve got it: This progression is standard. Use it before every practice and game. Never start practice without this warm-up.