Stretching before Pitching

I have read simialr reports concerning "static" stretching with the recommendation to employ "dynamic" stretching prior to workout to enhance peak performance.

I researched some more on his website to see what he specifically had to say. Below is his response:

Q: You say that stretching actually leads to injury and reduces velocity. Can you explain?

Mills: In early 2005, a study came out that proved that stretching actually increases joint mobility which for pitchers can lead to joint injury. There is a fine line between too much flexibility and not enough stability. The pitcher's shoulder is already the most loose joint in the body. Stretching causes laxity or looseness which is a leading cause of pitching arm injuries. A pitcher or baseball player will normally reach his full range of motion by doing the specific activity such as pitching.

Also stretching reduces the muscles' and connective tissues' ability to store elastic energy which is a leading cause of ball velocity. If stretching is done, it should never be done prior to a game, despite what major league players do. Lower body stretching should also not be done because it can lead to more groin, hip or hamstring injuries.

"Stretching reduces the strength-endurance capability of a pitcher (Kokkonen, Nelson, & Arnall, 2001).
Excessive stretching in warm-ups inhibits strength performance (Kokkonen & Nelson, 1996) and force production (Behm, Button, & Butt, 2001; Evetovich, Nauman, Conley, & Todd, 2003; Fry, McLellan, Weiss, & Rosato, 2003).
Stretching routines should be moderate to minimal and cease at least one hour before the game (Fowles & Sale, 1997).
Stretching reduces throwing velocity (Noffal, Knudson, & Brown, 2004).
Stretching does not prevent injuries (Herbert & Gabriel, 2002; Wilkinson & Williams, 2003).
Some researchers have said that no stretching should be performed at all before explosive activities (Young & Behm, 2003)."


Yes, indeed I have heard of this. And it's not just for pitchers.

Dynamic warm-up should be a part of every athletes routine. It's benefits include overall warm-up of the body (including a greater temperature increase within the joint as compared to static stretching), increased body awareness (i.e. athleticism), increased mind-muscle connection, decreased risk of injury, flexibility, conditioning and even strength when proper program is followed.

With that said, static strethcing should not be abandoned all together. If a player is used to static stretching only he/she should be eased into dynamic warm-up and still be allowed to to the static movements in addition to dynamic. Also, static strethcing should be used after games/practive/training in order to increase joint ROM and facilitate recovery process.

I have seen a report that said that stretching the shoulder was not detrimental. The shoulder and the hamstrings are two very different entities. As usual in this field there are conflicting reports.

My personal experience is that if a pitcher has some degree of internal rotation deficit then pre or mid-throwing stretching can add to velocity, that is allow them to reach the velocity they would have been able to reach without the deficit.

Jon or whoever else might know, can ya give some examples of dynamic stretchin/warmups?

High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a 10 minute hot shower, the goal is to raise the body temperature 1 - 1 1/2º C.

Some of my favorites are...

hurdle drills
tumbling
spider lunges
Frankensteins
crab walks
inchworms
Angels
Devils

Thanks to both of ya. Jon, to be honest, haha I wouldn't ahve a clue how to do from spider lunges down since I've never heard of'm.

Bet you can find out with a Google search rather easily.