I'm in a posting mood tonight...And this won't answer your question but I will say this: Regardless of the amount or type of prior workout, too many coaches don't either realize the beefits of STRETCHING before and after a game or just allow a cursory stretch. Baseball is a violent sport in that it requires long periods of relative inactivity followed by brief periods of all-out muscular/skeletal demands. Conditioning (muscle tone) is vital as is stretching to keep those muscles warm and loose. From a physiology standpoint, athletes need to supply the muscles with oxygen prior to placing demands on those muscles. Ever watch a real ballet dancer stretch before a performance? They will typically spend no less than one hour doing so. After the performance another thirty minutes to an hour of the same. Ballet puts unbelievable demands on the human body - if you think pitching overhand is an 'unnatural' act that asks the body to do something it really is not designed to do, try spinning on your toes for an hour! These dancers rarely have injuries that wind up limiting thier performances. Stretching is the key.
Sorry, too much coffee tonight.