To use “Cornerstone Warm-Up” select a group leader for the 5 groups at the top under “warm-up groups.” Then fill in other team members below to form the warm-up groups.

Segment 1 - 2 minutes

Rundown Warm-up(Performed on Monday, Wednesday, Friday)

Depending on the number of players on your team, divide them into two or three groups. Divide each group in half, and put each half 90 feet (or your age equivalent bases).

Start the ball at one end and have the players go through the mechanics of a warm up. After they flip the ball to their partner they go to the back of the other line and wait their turn.

If done correctly, they should be active just about the entire time, and should get their heart rates up in about 2 minutes.

Set Up:

PPP P P PPP

PPP P P PPP

Keys for Rundown Mechanics1.) Get the ball out of the glove immediately.2.) Run hard.3.) Overhand flip the ball to the your partners chest when they say “Ball!”4.) The receiving partner begins running in the direction of the runner and where the ball is coming from as soon as they call for the ball. 5.) Receive the ball with two hands when possible.6.) Peel off to the infield side of the rundown after flipping the ball, getting well clear of the baserunner

Three Ball Warm Up For Infielders(Performed on Tuesday, Thursday, Saturday)

Set up three baseballs in front of a short line of 3-4 infielders. The coach callsthe number of a baseball (numbered 1 to 3 from the player’s left to right), and theplayer takes an appropriate route to the ball and gets into fielding position as ifthey were fielding it.

As soon as one group of players is done, call out another number to keep theplayers moving at all times.

1 2 3 1 2 3 1 2 3

P P P

P P PP P PP P P

Quarterback Drill for Outfielders(Performed on Tuesday, Thursday, Saturday)

A coach sets up a short line of outfielders next to him. The player begins runningaway from the coach while looking back at him. The coach points one way oranother and the player runs either a “post” or a “corner” route. The coach thenthrows the ball leading them in that direction.

Because this is a movement prep activity, the players should be moving at about

50-50% initially, then moving up in intensity with each rep.

Miami Stretching for Catchers1.) Forward lunge with knee drag2.) Catcher squats with side step, stay low and repeat3.) Duck hops

Segment 2 - 2 minutes per station, 10 minutes total.

Agility Ladder

There is no set routine that has to be done in this segment. I recommend a few above, but feel free to customize it to fit you specific needs. Here is a great video that demonstrates a number of different exercises you can do with the agility ladder.

Small Hurdles

If you don’t have access to small hurdles, you can make them out of PVC pipe, skip this segment all together or add another segment of your liking here. Again, our players have no set routine here, although I do suggest several exercises. Here is a great video that demonstrates a number of different exercises you can do with small hurdles.

Dynamic Stretch

FL Twist = Front lunge with a twist

BL Twist = Back lunge with a twist

BL Twist and Reach = Back lunge, twist and reach overhead with two hands

Skip Series - Speed skips, skips for height, and skips for distance

Carpet Draggers = Athletic stance, squat bending at knees to put fingertips on the floor, then slowly shuffle sideways keeping the fingers on the ground.

Inchworm = Hands and feet on the floor in plank position. Walk the feet up to the hands keeping back legs straight. Release hands forward back into plank and repeat.

Shoulders

We currently use the Crossover Symmetry System for our shoulder warm-up, but the one described above will work as well. You can feel free to substitute any band work you do here as well.

Yoga

Below are some of the poses you can choose from in the yoga section

Downward Dog Upward Dog

Runner’s Pose Runner’s Stretch

Warrior 1 Warrior 2

Standing Triangle Pose Chair Pose

Twisting Chair Pose