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Prevention

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As a softball pitcher, one of the most important things you can do happens before you ever step on the field. No matter how much you plan to pitch, taking time to properly stretch is essential. Unfortunately, pre-game stretching is often overlooked—especially by young athletes.

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Building the habit of stretching at an early age helps protect your body and sets you up for long-term success. While it may feel inconvenient or boring, skipping this step can lead to injuries that force you out of the game for months and into physical therapy. A few minutes of preparation now can make a big difference later.

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Static Stretches

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Below are some effective stretches to try before your next pitching outing to help warm up your body and reduce the risk of injury.

1. Arm Circles

  • Small circles → medium → large

  • 10–15 forward, then 10–15 backward

2. Arm Swings (Across the Body)

  • Swing arms horizontally across the chest

  • 15–20 controlled swings

3. Shoulder Rolls

  • Roll shoulders up, back, and down

  • 10 forward, 10 backward

4. Wrist Circles & Flexion

  • Rotate wrists in both directions

  • Gently flex and extend wrists

  • 10–15 seconds each

5. Forearm Stretch

  • Extend arm forward, palm down, lightly pull fingers back

  • Switch to palm up

  • 5–8 gentle reps per side

6. Torso Rotations

  • Stand tall with arms relaxed or out to the side

  • Rotate side to side

  • 15–20 reps

7. Knee Hugs

  • Hold your knee to your chest and pull

  • 10 seconds per leg

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Dynamic Stretches

Leg Swings (Front to Back):

  • Hold onto a fence or wall

  • Swing one leg forward and backward

  • Do 10–15 swings on each leg.

Leg Swings (Side to Side):

  • Swing one leg across your body and then out to the side

  • Repeat 10–15 times per leg.

Walking Lunges:

  • Step forward into a lunge, keeping your front knee over your ankle

  • Push off and repeat with the other leg.

  • Repeat 10 times per leg

Lunge with Torso Twist:

  • Step into a walking lunge

  • Rotate your upper body toward your front leg before stepping forward.

  • Repeat 10 times per leg

High Knees:

  • Jog forward or in place while driving your knees up toward your chest

  • 20–30 seconds.

Butt Kicks:

  • Jog forward or in place while kicking your heels up to your glutes

  • 20–30 seconds.

Side Shuffles:

  • Stay low in an athletic stance

  • Shuffle sideways without crossing your feet

  • Go both directions for 20 seconds

Skipping:

  • Skip forward with exaggerated knee drive and arm movement

  • 20 seconds

Frankenstein Walks:

  • Walk forward while kicking each straight leg up to touch the opposite hand.

  • 20 seconds

Open the Gate:

  • Lift one knee up, then rotate it outward and down as if opening a gate

  • Alternate legs while walking forward.

  • 20 seconds

Close the Gate:

  • Lift one knee out to the side, then rotate it inward across your body and down as if closing a gate.

  • Alternate legs while walking forward.

  • 20 seconds

Short Accelerations:

  • Sprint 10–20 yards at about 50–75% effort

  • Gradually increase your speed over 3–5 repetitions.

Video Guidance

Here are some helpful videos to watch for more warm-up routine assistance!

 

https://www.youtube.com/watch?v=L4ndhd-0mqU&t=3s

 

https://www.youtube.com/watch?v=pZolGpjfjIc

 

https://www.youtube.com/watch?v=xYsNdTQ3MeY

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