Performance System – Dynamic Warm-Up for Softball

dynamicwarmup_edvdAdvances in sports science constantly change how we do things in sports. In the not too distant past, softball players and teams would warm-up by doing a lap or two around the field and sit down to stretch their muscles using static stretching. This is now a thing of the past.

Today, we use more dynamic techniques to warm-up as static stretching doesn’t prevent injuries and actually decreases performance. However, static stretching is still used to cool-down after games, practices, and workouts.

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Q & A – Dynamic Stretching vs. Static Stretching

Question: We are settling in with our program and doing fine. I am confused about stretching. I have a book called “Sports Stretch” respecting static stretching. It seems this book is out of date as I keep hearing about “dynamic (active) stretching”. I guess the idea is to use active stretching prior to the pitching workout and use static stretching at the end. Do you know about this and if so can you provide an active stretching plan for a softball pitcher?

Answer: This book is not out of date. It is actually an excellent book. First of all, you have to make a distinction between warm-up and flexibility. The goal of a warm-up is to decrease injuries and improve performance wherever the goal of flexibility is to increase range of motion around a joint.

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Sample Short Dynamic Warm-up

This is a sample short dynamic warm-up that can be used before a workout, a practice or a game if you don’t have too much time. It takes about 5 minutes to do.

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Weight Room Dynamic Warm-Up

Often, there is just no space in a weight room or a fitness center to do a full dynamic warm-up. Here is a dynamic warm-up that you can do even if you have little space.

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