Practice Warm-up and Stretch

Dynamic Stretching Routine

Below is our standard sequence of dynamic stretches to start practice:
1. Walking High Knees
2. Walking butt kicks
3. Walking lunge
4. Walking straight leg kicks
5. Walking heel raises
6. Walking side lunge
7. Running high knees
8. Running butt kicks
9. Running jumps
10. Running carioca x2 (side skips)

This routine can be supplemented with other stretches specific for each individual, if necessary.

Our warm-up for practice should consist of a few minutes of throwing, a few minutes of throwing and moving/running, a one lap jog, and then the dynamic stretches.

For more information on the dynamic stretches, check the link below:
http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JMU_Summer_2000_Sections/9_summer_dynamic_flexibilty.htm