Listed are the streches/exercises that are used in class, with their description, during our warm-up.
- Arm Circles – This exercise focuses on working the entire shoulder and makes an excellent warm-up before throwing. First, start by standing straight with your feet shoulder width apart. Your arms should be straight out to the sides, so that your body forms a T. Second, slowly start by making small circular motions with both arms on either side. After a few repetitions of small circles, enlarge your circles and do the same amount of reps. Lastly, your end position should look the same as the start position. Breathe in and out, and release arms to the side of the body. Repeat and you can change the arm motion to go backwards.
- Forearm Stretch – extend right arm straight out from body. Elbow should be straight, palm out with fingers pointing up. Use left hand to pull back on the four fingers. You should feel the stretch in your right forearm. Rotate right arm so fingers are pointing down. Pull back again on the four fingers. Hold each stretch for a count of ten. Switch arms.
- Shoulder Stretch - Reach the right arm straight out in front of you. Bend the left arm and put the left wrist on the back of the right arm, just above the elbow. Your left palm will be facing to the side. Use the left arm to gently press the right arm across your body until you feel a good stretch. Hold for 10 to 30 seconds. Switch arms and repeat.
- Triceps Stretch – This stretch works the muscle on the back of the upper arm. Raise the right arm up overhead, palm facing in towards your head. Then bend the elbow so your fingers touch, or reach toward, the middle of your upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right tricep. Hold for 10 to 30 seconds. Then switch arms and repeat.
- Calf Stretch – This stretch stretches your calf muscle that is located in the back of your lower leg, beneath the knee. First stand with both feet together and your toes pointing the way your body is facing. Take a step forward with one foot, keeping your toes pointing the original direction. Slowly, bend the knee of the front leg and lean your body weight forward, while keeping the heel of your back foot on the ground. Hold stretch for 10 to 20 seconds. Switch legs and repeat.
- Side Lunge – This stretch works the inner thighs, also called the adductors, and the hips. Stand up straight with legs apart, wider than hip distance. Bend one leg to a 90-degree angle and keep the other leg stretched out straight, with toes and heels pointing out at about a 45-degree angle. Feel the stretch in the inner thigh and hold for 10 to 30 seconds. Keep back straight. Switch sides and repeat.
- Crossover Toe Touch - Stretches hamstrings, IT Band and Hip Flexors. Student will be standing. Left leg planted on ground with knee straight. Cross your right foot in front of your left leg and put in on the ground to the left of your left foot. Take both hands and reach for your left foot. Hold the stretch without bouncing. You should feel a stretch in your left hamstring along with your IT Band that runs from the side of your left knee to your hip. Not everyone can touch their toes, so reach as far as you can without pain. Switch leg positions for stretching your right side.
- Butterfly Stretch - Student will be sitting down. Bend knees, pull feet together in front of body. Bottom of the feet should be touching. Use hands to hold feet, pull in towards body. Push your knees down to stretch the groin (inside thigh muscle). Hold for 10 count. Repeat stretch.
- Standing Quadriceps Stretch – Standing, bend right knee so your right hand is holding your right foot. Place the heel of your right foot on your bottom, and make sure your right knee is pointing to the ground . Raise left arm in the air to balance. Hold stretch. Your quadriceps are the front thigh muscle. Quad means 4. The quadriceps is made up of 4 smaller muscles. Alternate to left leg stretch.
- Hurdler Hamstring Stretch - In a seated position, extend the left leg straight forward, toes pointing to the sky. Bend the right leg and place the sole of the right foot along the knee or inner thigh of the left leg. Reach forward with both hands, toward the toes of the left foot until you feel the hamstring stretch (your hamstring muscle is on the back of your thigh). Hold for 10 to 30 seconds without bouncing. Reverse leg positions to stretch your right hamstring.
- Seated Hamstring Stretch : Student seated on the floor. Both legs are out straight in front of them. Feet are together and toes are pointed to the sky. Students reach with their hands as far as they can towards their feet. Knees stay straight, hold the stretch for a 10 count. Repeat.