Taking care of your body is an important step in your athletic career—take it from four-time All American Amanda Lorenz. “It is important to warm up before practice or a game so that your body is ready for what you're about to endure. You can pull a muscle or get hurt if you don't properly warm up. So, it's really important that you stretch your body out before you get into it.”
The warmup isn’t the most glamorous part of the journey, but it has its proven benefits. As tempting as it is to rush through, we encourage you to take your time and invest in your health and mental wellness in these quiet moments before your workout, practice or game. “I enjoy the warm-up now. When I was growing up, I definitely wanted to rush through, but now I have much more appreciation for the warm-up,” said Lorenz.
A good warmup routine will get your entire body moving with a mix of dynamic and static stretches, since softball is a full body sport. Key areas to focus on are your wrists, rotator cuffs and triceps for hitting and throwing, and your hamstrings and hips for base running and fielding.
Softball Stretches
Whether you’re on the field or in the gym, put on some music and enjoy your reps while warming up your body and prepping your mind for performance.
01 Arm Circles
Reps: 3 sets of 10 reps forward and 10 reps backward.
How to do it:
- Start in a power pose with your arms in a “T” shape. Make small circular motions forwards for 10 reps, then backward for 10 reps.
- Next, make medium-sized circles for 10 reps forward and back, then large circles for the same amount.
02 Leg Swings
Reps: 2 sets of 10 reps forward and 10 reps sideways.
How to do it:
- Stand with a good base and balance on one leg as you start to swing your other leg forward and backward. Start small and work your way toward larger swings with each rep.
- After 10 reps, swing the same leg side to side in front of your standing leg. Again, start small and work your way toward larger swings for 10 reps. Switch to your other leg and start with forward and back and then sideways swings.
- Be careful to not let your leg swing you. Keep your standing leg stable and your core engaged to maintain good form.
03 Spinal Twists
Reps: 30 second hold on each side.
How to do it:
- Lie down on your back with your arms out in a “T” shape. Bend one knee and cross it over your straight leg, bringing it to rest on the ground while you keep your shoulders and arms flat. Hold for 30 seconds, then switch legs.
- You’ll feel this opening stretch throughout your chest, back and outside of your hip and glute.
04 Lunge Twists
Reps: 10 reps total.
How to do it:
- Standing tall with your core engaged, take a large step forward with one leg and lower into a lunge.
- At the base of the lunge, twist your torso and arms toward the outside of your forward leg. Twist back to center and push off your forward leg to stand tall again. Then start the move on your other leg.
- Keep your torso upright and your core engaged throughout the whole move.
05 Hamstring Sweeps
Reps: 10 reps total.
How to do it:
- Standing tall, step one foot out, landing on your heel with your toe pointing up.
- Keeping that leg straight, bend your standing knee as you hinge at your hips to lower your torso down toward your toe. Focus on the stretch in your hamstrings as you lower. Sweep your hands toward your toe as you raise back up to stand.
- Alternate legs with every rep for 10 reps total.
06 Rotating Forearm Wrist Stretch
Reps: 5 reps per arm.
How to do it:
- Extend one arm straight out in front of you. With your other hand, gently pull your wrist down and back so your palm is facing you. Rotate your hand from side to side to feel a stretch in your wrist and forearm. You’ll feel the forearm the most when your fingers are pointing to the outside. Repeat movement with other arm.
07 Triceps Extension
Reps: 15 to 30 second hold per arm.
How to do it:
- Stand with your feet hip width apart and roll your shoulders down and back. Reach your right hand toward your mid back so your elbow is straight up in the air. Use your left hand to apply light pressure to your elbow to feel the stretch in your right triceps. Hold for 15 to 30 seconds, then do the same on the other arm.
08 Rotator Cuff Stretch
Reps: 20 to 30 second hold per arm.
How to do it:
- Raise your right arm across your body. Scoop your left arm under your right forearm and pull it close to your chest to feel a stretch through the back of your shoulder and rotator cuff. Hold for 20 to 30 seconds, then switch to stretch the other arm.
Warming Up for Your Future
This is just one of many great warmup routines, and we encourage you to make it your own since you feel where your body needs attention. When envisioning your future in the game, this mindful mentality will help you listen to your love for your body and your sport, something that Lorenz highly recommends. “Being able to still play softball is a privilege, and it does so much positive for my mental health because it's such a blessing to move my body and still be able to play,” said Lorenz. “My advice for the young athlete who has dreams of playing pro softball is to fall in love with the process, because if you love the process and you love the game, it will always pay you back,” said Lorenz.
Falling in love with the game and performing at your best is a whole lot easier with the right gear. Find the best softball cleats with our guide, and learn even more athletic workouts, skills and style tips from the adidas blog.