Warm Up, Stretch, and Cool Down

• 10-12 minutes of continuous low intensity exercise, light run or stationary bike at about 50% maximum effort. Sweat on your forehead is an indicator of a good general warm-up.
• For agility and hard cardio days your dynamic warm-up should include: Ballistic walking 10 yard grid work Easy sprints Backpedaling Shuffles Quickfeetdrills Longer 30-40 yard accelerations
• On throwing days, prior to throwing, your dynamic warm-up should also include arm circles both ways, shoulder slaps, alternating arm swings and trunk rotations.
• Easy sprints
• Backpedaling
• Quickfeetdrills
• The cool-down is one of the most important parts of your day. It sets your body up for recovery. It has been shown that lactate build up due to high intensity exercise is broken down and removed from the muscle tissue up to 90% more effectively with 10-12 minutes of continuous low intensity (50% of max.) exercise.
• Ideally players need to complete the stretching program 3-4 times a week.