PRE GAME POST GAME

Getting ready to play requires a combination of events- physiological-neurological- and psychological (otherwise known as getting your body ready- your movement patterns ready and your mind ready).

The old days of center and back or jogging a lap followed by the circle up for static stretching (the stretch where you slowly lengthen the muscle- stop and hold for 20-30 seconds) are gone.  What we have learned over the years is that static stretching does little to prepare the body for baseball.  It might prepare you for a yoga or ballet class- but not baseball- where our movements are fast- powerful and require the firing of a few different systems in the body.

A warm up should consist of light movement such as center and back jog- or 30 feet forward and back motions- to elicit the start of movement for the body.  We then transition to what is termed an “active’ or “Dynamic” warm up.  These are activities such as rotational lunges, high kicks, and more comprehensive movements that focus on preparing both the muscles and their wiring system (the neurological system that transmits the muscle message).  Following the active warm -up it's time to begin sprint recoveries of up to 120 feet.  This gets your physiological system ready (that’s the react- accelerate- reduce speed –recover- repeat) process.  Remember, we are preparing your body to run sprints- not a marathon.

Post game- should look a lot like your old- “pre-game” warm up.  The cool down period is highly beneficial to include a period of static stretch, and even to the extent- if you have the resources- of ‘contrast baths”- that is 30 seconds of heat- and 30 seconds of ice cold water- repeated three to four times.  These baths provide the basis to assist your body in reducing the soreness you feel from baseball the next day.  (The Australian National Team travel with two small inflatable baths for the contrast process- and position players especially see the benefits). This is especially true in professional seasons and tournament baseball where your recovery time is less than 24 hours.


You cant drive your vehicle without a map or with a totally covered windscreen.  Getting the engine right is one part- getting the mind right is just as important. Psychologically- imagining 'great plays" you are going to make- great pitches hitting their targets or quick bat through optimal swing planes to contact is what you should be thinking about.  Getting the game "won" starts  in your mind.  You see- your mind is like your computer hard-drive: make sure it's "de-fragmented" (clean of negative images) prior to starting the game. Create a database of great imagination of plays- feel them- recall your best, and this will ready your mind for competition. 

Ultimately- what you do to prepare- and what you do to complete the baseball event will have a marked effect on the reduction of injury, and your ability to perform at high levels during the game.  From the strength and conditioning coach standpoint- this is just as important as that extra round of batting practice to progress your game to the next level.

Email me at garymccoy@cox.net for a FREE COPY of the Pre- Game warm up designed and incorporated for the Australian National Team and the Florida Marlins AAA Affiliate, New Orleans Zephyrs.  This 20-Minute pre-game warm up will have you feeling better and playing to your optimum.

Our next installment will focus on "transference" exercises- what are they, and how do you apply them?