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Rapid
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 Posted - 06/25/2018 : 08:02:41
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It’s common knowledge that a good warm up should precede any type of physical activity. Muscles can be extremely finicky and like to be warm before they’re asked to work hard. We all know the term “get warm,” but the commonly used term actually refers to increased temperature. A good warm up should increase body temperature and increase blood flow to working muscles. With this simple fact in mind, we thought it might be a helpful to share a few good baseball specific warm up drills! All video passwords are Rapidvideo.
These positional breathing drills are intended to put the thorax/rib cage in a neutral position, which will in turn put gleno-humeral & scapulo-thoracic structures (shoulder and shoulder blade) in a safer and more efficient position. They are also great for reducing excessive muscular tone in athletes with extension based pain or discomfort. Always breathe in through the nose, and out through the mouth in a slow and relaxed manner!
https://vimeo.com/206648680 (Child’s Pose Breathing)
https://vimeo.com/262068249 (Child’s Pose Lat Stretch)
** Great for lengthening out and reducing Lat tone, be sure to have the palms up!**
https://vimeo.com/245974025 (All Fours Belly Lift)
This drill requires a bit extra concentration and motor control to be done properly. Be sure to reach the arms long, and not simply “crunch” so that the back is rounded. We do want some flexion (back rounding), but as a result of the reach! Tuck the tailbone on this drill, and breathe out slowly but forcefully through the mouth. We typically do this droll for 5-7 breaths. It may be helpful to have someone monitor position*
https://vimeo.com/250663814 (No Money Drill)
This “No Money” drill is a great tool to get the external rotators and the muscles that control the scapula working.
https://vimeo.com/250663905 (Palm Press with Rotation)
The Palm Press with rotation is great way to lengthen out the muscles of the
forearm and to warm up muscles that control wrist and forearm movements.
https://vimeo.com/250884336 (Side Lying Windmill)
The Side lying Windmill is a great drill to train thoracic (mid back) rotation and to warm up prior to throwing. Thoracic mobility and rotation are very important for throwers and a stiff or flat thoracic spine can often be the cause of pain and discomfort in throwers. Be sure to exhale as you open the chest to the sky and to follow your fingertips with your eyes. We typically do 2-3 sets of 5-8 reps per side.
After you’ve completed some of your upper body and throwing warm ups, its important to get a general warm up for the lower half. This video shows a few of our favorite pre workout or pre game general dynamic movements. Be sure to take your time!
https://vimeo.com/250490392 (Pre Game Dynamic Warm up)
We hope this helps! Have a great week and as always please feel free to comment with suggestions or questions!
All the best,
The Rapid Team
www.go-rapid.com
Andrew Gordon, MS, CSCS
Andrew.Gordon@go-rapid.com
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Constructing a Good Baseball Warmup
