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Stretching and recovery warmup

The full everyday sheet. Stretch, bands, get the heart going, throw, then close it out.

  • Warmup
  • Ages 8–16
  • Free
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Everydays

This is the shape of a lesson day. Same order most days.

  1. Static stretching — 10–15 min
  2. Band routine, J-band + single strap — 5–10 min
  3. Shoulder activation — push-ups, side-lying external rotations, bear crawl, push-up with twist — 10 min
  4. Dynamic heart-rate elevation — sprint, jump, skip — 5 min
  5. Catch play — athletic, accuracy, mechanics
  6. Mound drill of the day — teach it, then put it into the throw
  7. Recovery and close — talk purpose + arm care — 5 min

Static stretching checklist

  • Neck CARS
  • Arm circles
  • Arm swings with hug
  • Trunk twists with arm swings
  • Deltoid stretch
  • Tricep stretch
  • Forearm pull back
  • Side lunges / down the middle
  • Butterflies
  • One-leg toe touch
  • Sexy ladies
  • Hip switches
  • Quad pull
  • Knee hugs
  • One-knee-down open-ups
  • Hip bridges
  • Cobra
  • Lat inchworms

J-bands

Same idea as the band-routine checklist. Clips live on the arm-care page.

  • External / internal shoulder extensions
  • Wall-facing reach backs
  • Wall-facing shoulder pinch
  • Wall-facing 90 external extension
  • Wall-facing Y extensions
  • Away, hands together low
  • Away, hands clap
  • Away, 90 internal extension
  • Away, tricep extension

Singular band

  • Palms-up pull-apart
  • Palms-down pull-apart
  • Diagonal pull-apart
  • Behind-the-head shoulder-blade pinch
  • Around the worlds
  • Bicep curls
  • Tricep extension
  • Shoulder press

Shoulder + core activation

  • Bear crawl
  • Push-up overhead twist arm extension
  • Supermans
  • Inchworm
  • Toe touches

Dynamic

  • Sprint variations
  • Skip variations
  • Explosive jump variations

Throwing warmup everydays

  • One knee down with trunk twists
  • Standing tree
  • Rocker
  • Slope drill
  • Back-leg drop n' drive
  • Quarterback drop back
  • Single-leg throwing
  • Normal, but extend the toss
  • Athletic catch on the way in

Long toss variation

  • Back-foot cross shuffle

Med ball drills

  • One-knee-down shotput
  • Med ball scoop toss
  • Rocker shotput
  • Rocker scoop toss
  • Med ball slams
  • Med ball slam side to side
  • Shuffle scoop toss
  • Shuffle shotput
  • Keg toss

Recovery

  • Plyo ball drop n' catch
  • Plyo tricep extension
  • 3-point 90 extension
  • Band routine without extensions

Fun games to mix in

  • 21
  • 9 hole
  • Call your shot
  • Throwing with a football
  • Ground-ball footwork
  • Ghost batters — game simulation
  • Pickoffs
  • Most IP (most strikes)

Easy next step

Want this run in a lesson? Share age, goals, and schedule on the short form.

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