RECOMMENDED WARM-UP ROUTINE

Do this prior to Playing Catch, or

before any Practice, Game, or Weighted ball work

1. Warm-up Cardio (to initiate good blood flow)

  • 4 x Jog Forward and Backwards 90′
  • 4 x Skip Forward and Backwards 90′
  • 4 x Karioka Forward and Backwards 90′
  • 4 x POWs Forward and Backwards 90′
  • 4 x Dynamic POWs Forward and Backwards 90′

2. Arm & Shoulder Activation 

Arm Saws

  • 10 x Thumbs up
  • 10 x Palms up
  • 10 x Palms down

Rock-the-Baby

  • 10 x Thumbs up
  • 10 x Palms up
  • 10 x Palms down

Scissors

  • 10 x Palms up
  • 10 x Palms down

Forearm Presses

  • 15 sec – Palms together
  • 15 sec – Pinkines together
  • 15 sec – Thumbs together

Backside Presses

  • 15 sec – Fists
  • 15 sec – Palms
  • 15 sec – Backhand

Frontside Palm Press

  • 15 sec – Fingers up
  • 15 sec – Fingers away
  • 15 sec – Fingers in

 

3. Arm Circles (do all without stopping)

Palms Down

  • 10 x Fwd: large, medium, small
  • 10 x Bkwd: small, medium, large

Thumbs Up

  • 10 x Fwd: large, medium, small
  • 10 x Bkwd: small, medium, large

Thumbs Down

  • 10 x Fwd: large, medium, small
  • 10 x Bkwd: small, medium, large

4. Weighted Ball Routine

 

5. Play Catch