Pregame Stretching

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Permalink Reply by Coach Dan on February 26, 2010 at 1:08pm

well, this was really just supposed to be a part of the Baseball Training Blueprint package (www.BaseballTrainingBlueprint.com) but what the heck...

Enjoy,
Dan

Attachments:

• Muscular Integrity Plan Of Action.pdf, 935 KB

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Permalink Reply by Kyle Grucci on February 26, 2010 at 1:16pm

Thanks for sharing, Dan. Good stuff!

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Permalink Reply by Coach Dan on February 26, 2010 at 1:21pm

So some have mentioned below, we are all different and some will need different stretches than others, but this is a general outline that will serve the most people efficiently. Guys that need more/different simply show up 5-10 minutes earlier for their individual stuff...

Rock On!
Dan

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Permalink Reply by Kyle Grucci on February 26, 2010 at 1:30pm

Your plan addresses my initial question with regards to "baseball specific" stretches. I play soccer and basketball as well, and tend to do similar stretching for all. This is good info. Thanks!

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Permalink Reply by Noel Vazquez on February 26, 2010 at 1:08pm

I personally believe that stretching is an individual routine. We are not all built alike, therefore our stretching should be a matter of individual choice. There are standard stretches, but we need to look at our own bodies and decide how to stretch for maximum results.

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Permalink Reply by Coach Dan on February 26, 2010 at 1:19pm

There have actually been several studies done lately that support the "old school" concept of stretching before you warm-up. The science supports the fact that static stretching before warming up will result in structural length changes to the muscle fibers whereas stretching after warming up simple results in a temporary increase in muscle fiber length until activity is finished. Once you cool down your muscles return to their orig. resting length and there has been no lasting change.

I used to believe in warm-up before you stretch as well and it took some very brilliant strength & conditioning coaches to convince me and my stubborn German/Irish heritage that I was wrong... but I was wrong!

In reality, we encourage our ballplayers to perform some type of self-message (foam rollers, the stick, etc.) before static stretching. This will release many of the knots & trigger points that hinder flexibility. Once they are done self-messaging we move into static stretching (holding for 30-45 seconds at the point of mild deiscomfort). Then we move into active mobility and finish with "thermogenic" warm-up to increase the core temperature of the muscles.

Hope that helps.
Dan

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Permalink Reply by Kyle Grucci on February 26, 2010 at 1:26pm

Interesting. I have always been of the opinion of warming up first as well.

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Permalink Reply by Coach Dan on February 26, 2010 at 1:32pm

Here is an article by Mike Boyle (arguably the most well respected strength & conditioning coach in America if not the world) re: static stretching.

http://www.strengthcoach.com/public/1333.cfm?sd=47

Enjoy!
Dan

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Permalink Reply by Kyle Grucci on February 26, 2010 at 1:22pm

I agree. Personally, I like to take a jog around the entire field first just to get warmed up. There's nothing better on a sunny game day than getting to the field early, going for a jog, and then stopping on the outfield grass to stretch. It's quiet, peaceful, and you can just take in the on-field sounds and sights of baseball.

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Permalink Reply by Coach Dan on February 26, 2010 at 1:25pm

As a pitcher that 5-10 minutes of static stretching sitting in the pen watching my team get ready to play behind me is a very unique experience... it's extremely relaxing for my body while it get's my mind fired up & focused!

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Permalink Reply by Rick Lepird on February 26, 2010 at 1:26pm

I believe your correct about doing a cardio warm up before stretching in fact I will have the team throw to warm up their arms and mechanics, then try to get in some BP of some sort, then running and agility drills followed buy a light jog and then jsut before taking the field some static stretching. Starting pitcher probably substitutes bull pen for BP and he will stretch right before taking the field.

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Permalink Reply by Tom Hagerty on February 26, 2010 at 1:13pm

Rod, what I''ve seen lately confirms what you say: warm up before stretching.

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