How to Hit the Ball Hard and Catch it Fast Every Time...

Baseball is a game that takes a lot of skill, physical conditioning, and mental concentration. To ensure that you perform at the highest level possible and not get injured, include a dynamic warm-up at practices and games. 

A dynamic warm-up can help a player get ready for the game ahead. However, many newbies and even pro baseball players don’t do a dynamic warm-up. They assume that it’s a waste of time and that it feels too much like work.

But remember, if you walk onto the field to play without properly warming up, there’s a higher chance of you pulling your muscle. 

Why Do a Dynamic Warm-Up?

Dynamic warm-up is a series of movements that stretch your muscles and prepare them for sports. 

Benefits of a dynamic warm-up include:

• Increased heart rate which pumps blood faster into the muscles

• Heightened muscle coordination

• Increased mobility and agility

• Improved concentration 

• Faster reaction times

• Enhanced performance

• Engaged central nervous system

Risks of not doing a dynamic warm-up include: 

• Increased chance of injury

• Permanent damage to the muscles

• Poor performance 

• Unnecessary stress on your heart and lungs

Prime Your Body with These Dynamic Warm-Up Exercises

Sprints (warm up the body)

To warm up your body before a game, do 5-10 short running sprints. This will get your body's core temperature up and will also improve circulation in the muscles.

Walking Lunges (strengthen the leg muscles)

Stand with your arms on your waist and take a long forward step with your right foot. Bend down until your front knee is parallel to the floor and your back knee is about 2 inches off the ground. Come back up and repeat the same movement on the left leg. 

Rotations (improve flexibility)

Begin in a standing upright position with your feet hip-width apart and arms extended out to your sides and parallel to the ground. Slowly rotate your upper body to the right, then rotate it to the left. Engage your core muscles throughout this exercise. Repeat 3-6 times. 

Knee Raises (loosen up the legs and hip flexors)

Stand with your feet shoulder-width apart. Contract your abs and lift your right knee to your chest. Return to your starting position and repeat the same thing with your left knee. Repeat 3-6 times. 

Forward Bends (build flexibility and strength)

Stand erect with your feet wide apart and your arms out to your sides and parallel to the ground. Bend forward and touch your left foot with your right hand. Come back up and then touch your right foot with your left hand. Repeat 3-6 times. 

Squats (loosen up glutes, hamstrings, and quads)

Stand with your feet between hip- and shoulder-width apart. Lower your body as if you’re sitting back into an invisible chair. Bend your knees until your thighs are parallel to the ground. Go back up and repeat 3-6 times. 

Cross-Body Arm Swings (loosen up the chest and rear shoulders)

Stand up straight with your feet shoulder-width apart and your arms stretched out to your sides. Cross your arms in front of your body then quickly bring them behind you as far as you can. Go back and forth 3-6 times.

Frankensteins (work your hips, quads, and hamstrings)

Stand with your legs together and have one arm extended. Raise your opposite leg as high as you can to touch your hand then return as you walk forward. Repeat these motions, alternating sides. 

Butt Kicks (target your glutes, quads, and hamstrings)

Begin by standing with your feet hip-width apart and your arms at your side. Bring your right heel to your buttocks. Place the ball of your right foot back on the ground. Repeat this movement with your left foot. Continue alternating your right and left heels for at least 30 seconds. 

Fire Hydrants (work your glutes and back)

Get down on all fours, tighten your core, and look down. Keep your knee at 90 degrees as you lift it away from your body. Lower your leg to starting position. Do 3 sets of 10 reps. Repeat with the other leg.  

Conclusion

Baseball players need to be able to use their bodies and muscles so they can accurately move their body down the field and hit a good pitch regardless of what's coming their way.

These dynamic warm-up exercises will help you not just improve your performance on the field but also off it by helping to prevent injury. 

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Disclaimer: Although the information is gathered with great care, please note that the tips given on this website by no means substitute medical advice. If you're experiencing any pain, consult your healthcare professional immediately and follow his advice regardless of what you've learned on this website.