The Pre-Throw Warm-Up Every Baseball and Softball Player Should Be Doing

undefeatedptandper
Jun 29, 2025
3 min read

When it comes to warming up before throwing, most baseball and softball players go through the motions: a couple of wrist stretches, some shoulder rolls, a few arm circles, maybe a light game of catch—and then it’s go time.

But here’s the truth: that’s not nearly enough if you want to unlock your full potential, keep your arm healthy, and enjoy a long, injury-free career.

Whether you’re a pitcher, catcher, infielder, or outfielder—or just a dedicated weekend warrior—your warm-up routine should mirror the demands of your sport. And in throwing sports, the demands are full-body.

Why Your Warm-Up Should Mimic Throwing

Think about it this way: if you were going to the gym to bench press or deadlift, you wouldn’t just walk in cold and go straight to your working sets. You’d warm up with movements that activate the muscles and joints involved in that lift. Throwing is no different.

Throwing isn’t just about having a strong arm. Some of the hardest throwers I’ve worked with don’t have the biggest biceps or shoulders—they’ve mastered how to efficiently use their lower body and core to drive power up the chain. That means your warm-up should start from the ground up, not the shoulder down.

Our Go-To Pre-Throw Warm-Up Sequence

Here’s a breakdown of how we structure our warm-up with our throwing athletes at Undefeated Physical Therapy and Sports Performance:

1. General Warm-Up

Start with a light jog or jump rope for a few minutes. This increases core body temperature and gets blood flowing.

2. Dynamic Mobility (Lower Body First)

We begin with 90/90 hip switches to promote internal rotation—critical for healthy hip mechanics during the throwing motion. Lack of hip IR has been linked to increased shoulder and elbow stress.

Then, we perform 90/90 hip thrusts to activate the glutes and core. Remember: we want activation, not fatigue. These movements should feel energizing, not exhausting.

3. Thoracic Spine Mobility

Before jumping into arm work, we unlock the upper back.

Try:

Open book rotations
Thoracic extensions
Half-moon wall slides

These help restore rotation through the thoracic spine, which is essential for efficient, safe throwing mechanics.

4. Band Activation (Arm Care Series)

Now we target the upper extremity using light resistance bands like J-Bands. Again, think blood flow, not burnout. Aim to activate, not fatigue.

Focus on these muscle groups:

External/internal rotators
Wrist flexors and extensors
Supinators and pronators
Triceps
Posterior shoulder
Rhomboids and scapular stabilizers (rows and presses)

5. Power Integration (Med Ball Work)

This is where everything comes together.

We use light med balls (5–10 lbs) for explosive, full-body movements that mimic the throwing motion.

For infielders, for example, we use a ground ball to two hand overhead med ball slam:

Start low like you’re fielding a grounder
Drive up and through
Finish with a powerful slam directly in front
Keep the movement forceful, crisp, and controlled
Perform 3–5 reps only (power, not endurance)

This helps prime the nervous system for throwing and links the lower body with the upper extremity—a key for velocity and arm health.

Don’t Just Go Through the Motions

A proper pre-throw warm-up doesn’t need to take 30 minutes, but it should be intentional. Doing the right movements in the right order can:

Improve throwing velocity
Reduce risk of arm injuries
Help you move and feel better on the field
Increase the longevity of your career

Want Our Free Pre-Throw Warm-Up Guide?

We’ve put together a free downloadable warm-up program to help athletes like you get the most out of your training and performance. It’s available now on our website.

👉 Click here to download it now (Just enter your name and email, and we’ll send it straight to your inbox.)

📞 Need Something More Personalized?

Every athlete’s body is different. If you’re looking for a custom pre-throw warm-up based on your specific needs, give us a call or shoot us a text at 412-627-2131. We’ll set you up with a one-on-one assessment and create a plan tailored to your body and goals.

Train smart. Throw harder. Stay Undefeated.

Dr. Carmen Jansante, PT, DPT, CSCS

Undefeated Physical Therapy & Performance