Pre-game Pitchers Warm-up

Before your pitchers begin their warm-up tosses, have them stretch the forearm muscules in their throwing arms by having them extend their throwing arm and point their fingers skyward (Like a police officer's stop sign). Then with the other hand, gently pull back on the fingers until they feel the lower forearm muscle stretch. Do this for thirty seconds. Relax and repeat four times. Then stretch the upper forearm muscles by extending their throwing arm with fingers dangling downward. Then with the other hand, gently press on the back of the hand until they feel the upper forearm muscle stretch. Again, do this for thirty seconds. Relax and repeat.

Next, bending at the waist, have your pitchers hold their gloves in their pitching hand, and swing their hand in a wide circular motion (Like a lariat) for one minute. This will loosen the shoulder socket.

Next, stretch the tricept muscles and shoulder area by extending the throwing arm straight up and then let the elbow bend and relax. The throwing hand should be near the base of the neck. Then place the other hand at the point of the elbow and gently pull the elbow back over the shoulder until they feel the tricept muscle stretch.

Practice these stretching exercises on yourself so you understand what they accomplish.