Dynamic warm-up and arm care

Setup

1. Two lines of cones about 25 m apart. Players spread out along the start line with 2–3 m between them.
2. Bands and balls sit in a bucket at the side until the throwing part.
3. Pitchers and catchers do this warm-up too, then their own position warm-up after.

How it runs

1. Movement (one length each, jog back): jog, high knees, butt kicks, skips for height, side shuffles both ways, carioca both ways.
2. Mobility (one length each): walking lunges with a twist, leg swings, inchworms, then arm circles forward and back.
3. Two short sprints at three-quarter pace to finish the movement part.
4. Arm care: each player does 10 band pull-aparts and 10 band external rotations each arm.
5. Partner throws: start 8 m apart and throw easy. Every 10 throws, take two steps back, up to a comfortable long-toss distance for the age group, then come back in to finish with firm throws on a line.

Coaching points

• Start slow and build. The aim is warm, loose muscles, not tired ones.
• Throwers: warm the arm with easy throws before any hard throws, and keep the elbow at shoulder height or above.
• Step to the partner with the glove-side foot and finish the throw across the body.
• Catch with two hands at the chest so the partner gets a good target.
• Anyone with a sore arm or shoulder tells the coach and throws only if it feels fine.

Common mistakes

• Rushing through the movements to get to the fun part.
• Long toss too early, before the arm is warm.
• Throwing high, looping rainbows instead of building to firm throws on a line.
• Pairs standing too close to other pairs, throwing across each other's lines.