Warm Up Like You're Going To Win
Looking to optimize your game-day performance? How we prepare our body for a game has a huge impact on not only on how we play, but in how we feel after. It helps prevent injury and minimize pain. Are you just following the team warm-up? If you're ready to take your warm-ups to the next level, take a scan through section #1 below and start fine-tuning your routine.
Also covered: pre-game nutrition, the ideal amount of throwing, and how to differentiate between soreness and injury. Here's a recap of what we covered:
#1. Top Warm-Up Exercises for Games and Practices:
Soft Tissue Work: Consider adding some soft tissue release techniques (with a lacrosse ball) to your warm-up routine.
Dynamic Warm-Up: Incorporate general movements to raise your heart rate and mobilize your joints.
Basic Mobilization: Exercises like lunges and squats can help prepare your body for movement.
Reaching Components: Try lunges with a twist to incorporate rotational movement.
Quick Footwork: Incorporate drills that involve movement in different directions.
Sprints: Make your sprinting drills even more effective by adding base running techniques.
Individual Mobilization and Stretching: Don't forget to include personalized mobilization and stretching exercises.
Throwing Program: Remember to throw with intention and keep your throws to a minimum to avoid overloading your shoulder. Generally, throw as little as possible to achieve your warm-up.
#2. Optimal Pre-Game Nutrition:
Aim for 30-60 grams of carbohydrates 30-60 minutes before exertion. A banana contains around 27 grams of carbohydrates, while a PB&J sandwich contains around 42 grams. For a more detailed meal plan, check out the handout attached from Jessica Wegener RD, CSSD, LMNT.
#3. How Much Throwing Is Too Much?
Always throw with intention and throw as little as possible to accomplish your goals. Throwing places a significant amount of force on your shoulder, so it's important to limit your throwing to avoid injury. High school baseball has strict guidelines to ensure safe throwing practices.
#4. Soreness vs. Injury:
Soreness is expected after physical activity, but it can become an injury if it persists over time. Make sure to listen to your body and take breaks as needed to avoid causing further harm.
