Todd Cambio - The Ultimate Warm Up Guide for Baseball

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

SportsWorkout

www.SportsWorkout.com

Copyright 2012 by Todd M. Cambio

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

eISBN: 9781619841727

Todd M. Cambio is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. He specializes in sports performance training and believes in training the whole body through movement patterns that extend from your fingertips to your toes. Todd is a former college athlete and nationally ranked amateur athlete. He taught high school science and coached high school football before opening his own fitness facility, Precision Fitness, LLC. Todd is now a published author as well as a Body Weight Master Trainer and Presenter for Lebert Fitness. You can visit his website for more training tips, strategies and products at www.ToddCambio.com.

I wrote this book as a guide to help all athletes, coaches and parents learn about how an athlete should warm up. I am tired of hearing from my own athletes and parents how they or another teammate was forced to sit out of practice or a game because they pulled something that is almost 100% preventable.

The days of just going for a jog around the field, standing and touching your toes then going into batting or infield practice are over. Research has shown huge improvements in play from athletes who warm up with dynamic movements prior to taking the field. Think of dynamic warm ups as moving stretches through movement patterns. The other added bonus is the reduced likelihood of injuries.

Athletes need to move in all planes of motion. They must move forward, backwards, laterally, and rotationally. By including a warm up routine that is dynamic in nature, athletes can really fire up their central nervous system, improve their flexibility and mobility, prevent tight muscles, improve balance and boost their performance. The good news is that I have reached out to some incredible experts in the field who were willing to share their strategies on how to become a better baseball player.

Therethat is my mini rant! I feel better! Now, lets get into why you bought this book!

Be Athletic,

Todd M. Cambio

Todd M. Cambio, CSCS

www.ToddCambio.com

PS Here is a photo of my championship little league team back in the day! Im the little fella all the way to the right 2nd row up!

by

Todd M. Cambio, CSCS

By opening this book, you have taken the first step in unlocking even more athletic potential. This book is loaded with cutting edge sports performance warm up routines that can be used year round, in-season and during the off-season.

Baseball is a very unique game. It uses every body part, in every plane of motion, all in short bursts. You must throw, catch, run, change direction, slide, hit and react at a moments notice. In order to do these things better, you must actively engage all your bodys muscles in all planes of motion. By following the warm up routines in this book, you will be able to do these things and do them better.

Upon completion of this book, you will learn how to properly prepare your baseball player(s) to take the field or hit the gym. There are numerous warm up routines by several top experts in the field that you can use before a game, before a practice, or before you hit the gym for a training session.

The most important part of this book is ALL of this book! This is what every athlete should be doing before any training session, practice or game.

This program was created with the sole purpose in mind of educating you on how to maximize you or your athletes play on the field. This book will show you how to unlock their hidden potential and how to reduce their likelihood of injury. It does this by increasing range of motion, firing up the neural system, increasing blood flow to working muscles, improving flexibility and even increasing strength. By following this program, you will be given the tools needed to outperform your opponents.

What this book doesnt cover is how to perform sport specific movements. It will not show you how to swing the bat or how throw a curve ball, but it will lay the foundation to becoming a better athlete. A better athlete will become a better baseball player.

by

Joe Vennare, CPT

A proper warm-up should be a component of every sports practice and pregame routine. How an athlete prepares prior to a sporting event can have a profound impact on their performance and production. While some baseball coaches choose to employ light jogging and simple pitch and catch drills prior to training, a structured, dynamic warm-up is the preferred method of preparation. If at all possible, a myofascial release routine using foam rollers, PVC pipe and/or golf balls for smaller trigger points is highly recommended even before the dynamic warm up.

A dynamic warm-up is a method used to prepare the body for exercise that actively engages muscles through a functional range of motion. Properly implemented, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate, elevating an athletes core temperature causing them to break a sweat. Once the body is warm and blood flow is increased to the muscles, the warm-up should feature exercises that engage the body in movement patterns representative of the sport or activity that will follow. The warm up should also progress from low to higher intensity. By developing flexibility and coordination, while serving as a means of injury prevention, the dynamic warm up will improve elasticity of muscles, tendons, ligaments and the range of motion around joints. Finally, a structured, skill based warm-up can be used as a form of mental preparation that allows the athlete to visualize their success and focus on the game or training ahead.

by

Brad Newman, CSCS

Coach Newman trains several MLB ballplayers during their offseason at Pepperdine University including MLB MVP Ryan Braun. In addition to the MLB players Coach Newman trains, he works with high school athletes in the southern CA area the rest of the year. Check out Coach Newman at: www.newmanstrength.com.

Why Dynamic Warm-up for Baseball Players?

It prepares the body for the demands of a work out or practice

It increases heart rate, respiratory rate and blood flow to the muscles

It increases core body temperature

It enhances muscle elasticity

It should progress from low to a higher intensity

It should include all planes of motion

Begin by organizing the team into even lines on the field where I have marked off cones to represent a starting point a midway point (45 ft) and end point 90 feet. Aim for no more than 6 athletes in a line depending on the size of the team.

One after the other the athletes walk forward until they have completed 10 steps each of the following exercises: