the more I look at the 3 step ones, the more I think it is for show and the speed is almost always way more than their regular pitch speed.
If it's high school ball, odds are that you'll be given only about 1/4 the time you'll need to warm-up, if you get to warm up at all.
Following is a sample Dynamic warm up that will get players ready to perform with more power and strength.
arm circles 10 – 15 sec. (1 in each direction)
straight leg kicks 30′ X 2
leg swings 10 – 15 sec. (each leg)
high knee walk – 30′ X 2 (touch ankles)
butt kickers – 30′ X 2
lunge walk – forward / backward
sprints
25% for 60′
50% for 60′
75% for 60′
100% for 60'
- Throwing starting close then increasing distance as arms are warm.
- ground balls / fly balls
- soft toss or hitting tees