Going Mobile

The power for any baseball player comes from the ground. And the ground is where we start our warm-up routine with a series of exercises starting with the ankles and working up through the hips. The first ten exercises are stretches performed before any of our individual defensive workouts. Also included are five extra stretches that we perform during the defensive portion of on-field batting practice. Our catchers will use that time to focus on mobility and flexibility if they are not catching bullpens.

Mobility/Flexibility Routine
1. Wall Ankle Mobilization
2. Rocking Ankle Mobilization
3. High Tension Ankle Mobilization
4. Kneeling Hip Flexor
5. Hip Circles/Fire Hydrants
6. Froggers/Quad Rockers
7. Frogger Squat
8. 90/90 Hip Stretch
9. Figure 4 Stretch
10. Lateral Squat Shuffle with Reverse Skip

Extra Stretches
11. Ankle Inversion/Eversion with Band
12. Lateral Excursion with Band
13. Thoracic Spine Mobility—Double Tennis Ball
14. Thoracic Spine Mobility—Foam Roller Extension
15. Thoracic Spine Mobility—Stability Ball Rollout

ROLLED BALL SERIES
Left-Knee/Right-Knee/Primary/Secondary
1. Rolled Ball Pick-Ups (Left/Right/Center)
2. Rolled Blocks (Left/Right/Center)

Below is video footage of each of our warm-up stretches:


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