Baseball/Softball Injury Prevention Program

To ensure a healthy and successful season for your athletes, it is important for you as coaches to be aware of common injuries and measures you can take to prevent them. Adequate warm-up is crucial to minimize muscular strains or “pulled muscles”. For a thorough warm-up, incorporate movements in multiple directions i.e. forward, backward, and sideways.

Warm-up: 1. 2. 3. 4. 5. 6.

Jogging (30 seconds) Backpedaling (30 seconds) Side shuffle (30 seconds) Jumping jacks (30 seconds) Arm circles forward/reverse (30 seconds) Back scratches with scapular squeezes/hugs (30 seconds)

After sufficient warm-up, begin dynamic stretching. Research shows that dynamic stretching is most beneficial prior to competition as it maximizes performance, preparing muscles for activity in a sport-specific way.

Dynamic Stretching: 1. 2. 3. 4. 5.

Inch worms (10 reps) Butt kicks (30 seconds) High knees (30 seconds) Walking “Frankensteins” (30 seconds) Walking lunge with twist (30 seconds)

Agility drills and plyometric strengthening exercises are a good way to practice quick, explosive movements that happen in games. By habituating their body to these activities and learning proper form, your athletes will be safer on the playing field.

Agility: 1. 2. 3. 4.

Backward open-hip skipping (30 seconds) Cone hops – forward/backward/lateral (30 seconds) Grapevine shuttle (30 seconds) Skate jumps (30 seconds)

Plyometric/Strengthening: 1. Squat jumps with overhead reach (10 reps) 2. Push-ups (2 sets, 10 reps) 3. Planks to side planks (60 seconds)