~ SEE “EXECUTION KEYS” BELOW FOR AGE-SPECIFIC SUGGESTION LIST ~
The Dynamic Warm Up is today’s warm up routine. Gone are the days of standing in a circle and yanking on arms and legs. Best way to explain using common sense: Athletes typically do not need extended range of motion. They are young, limber, and do not sit at a desk for 6-8 hours a day. Their lower backs don’t ache, and they don’t stare outside and long to be kids. They ARE kids and they are loose. What these athletes need is a sweat!
The goal of the Dynamic Warm Up is an increased heart rate with the blood pumping. Muscles are warmed up and loose. Dynamic movements mimic the actions of sport. Rather than pulling on cold muscles, a dynamic routine moves the body (arms and legs). Search for age-specific routines in the Dugout Captain Drill library, or get online and compile a new list!
EXECUTION – DC uses a Warm Up Box, which is comprised of three red cones, three white cones, and three blue cones. Lines are two big steps apart, and red/white/blue cones are five-seven yards apart. In preparation for Warm Up, any equipment is placed at individual dugouts or lined up along a fence, and the athletes form three lines behind the red cones. Kids move freely from foul line to outfield (and back), working through various warm up movements. Emphasize quality of movement, quantity of repetitions, and keep movements varied. Finish with sprint work to ensure all athletes enter practice at 100%. This sprint work can involve a baserunning fundamental, thus falling under the DC practice absolute Early Baserunning.
- Get a Sweat – Look for sweaty brows and upper lips. Especially on cold days.
- “Warm up to throw” vs. “Throw to warm up” – Catchy phrase to explain the importance of warming up PRIOR to any catch play (even father / son catch).
- Safety First – Be careful of the backpedal, encourage next in line to catch the backpedaller. No crabwalks: Loads of stress on the wrist and forearm.
- Control Pace and Repetitions – Ex: up not out for ‘high knees’ or ‘butt kickers’
- Early Baserunning – Be ready with what Early Baserunning fundamental you will finish the warm up with, for an athlete’s attention window closes quickly.
- RUN 25 / 50 / 75 / 75%
- PULL BACK + OVERHEAD REACH
- KNEE HIGH TUCK
- WALKING LUNGE + TRUNK TWIST
- BUTT KICKERS
- HIGH KNEES
- SIDE SHUFFLE R / L
- BEAR CRAWLS
- WALKING ARM CIRCLES (5 SM / 5 MED / 5 L)
- WALKING ARM CIRCLES BACKWARD (15)
- SPRINT 75 / 100%
- CONTROL PACE TO GET REPETITIONS
- WARM UP TO THROW
- CAREFUL BACKPEDALS / CRABWALKS