Warming Up

keep a light dumbbell (2-3lbs.) or a tennis-ball cannister filled with dirt and wrapped in duct tape in your bag. Another alternative might be a thera-band.

Anyway, before warm-ups start... take the dumbbells or other weight device and do warm-up "jobe's" exercies. That is: arm circles, horizontal and vertical flexion and arm raises in front of and to the side of the body.

Arm Circles:
Holding weight, stick your arm straight out to the side. Do a series of small circles with your fist. Then do a set with larger circles.

Horizontal flexion:
With arm hanging to side, bend at 90 degrees so that your hand/palm are facing your stomach. Now, holding weight rotate your forearm and hand out away from your body.

Vertical Flexion:
Raise arm so that your elbow is at the same height or parrallel to your shoulder...with your hand sticking up in the air. Holding weight, rotate arm backwards and forwards.

Shoulder raises-Front:
With arm hanging down by side and holding weight, left your arm, palm down, straight out in front of you.

Shoulder raises-side:
With arms hanging down by side and palm facing in towards your leg. Holding weight lift arm out away from your body to the arm side.

Do you warm up to throw, or do you throw to warm up?

It is important to warm up your core first, then stretch, then throw. If your arm gets sore from your warmup routine, my guess is that you are throwing before warming up and stretching.

It increases the chance of injury. Warm up and stretch first.

No I'm warming up to throw. And the whole team runs hard for 5 good minutes. Then we do 10 solid minutes of stretching and then we play short catch and only then do we start this regiment that I am talking about.

Do you know what kind of "regimen" it takes for you to be loose enough to throw without pain? Everyone's different. I've seen kids that require more warming up and stretching than others to be ready to play. Your coach needs to know the same info you're giving us.