Core Training

The Importance of Warming Up and Cooling Down in Softball

Softball is a physically and mentally demanding sport. There are also two sides to the game, offense and defense. When a player is on the defensive side, they could be asked to play one of nine or multiple positions on the field. Each position is going to require various athleticism and knowledge from the player filling the spot. The role of a defensive player is to pitch, catch, throw, field, run to back up a base, just to name a few. Have you ever heard a coach say, “if you are standing still when the ball is put in play, you are doing something wrong?” All nine softball players on the defensive side play a role when they step on the field. Defensive players are always moving when they step between the lines.

It is imperative for teams to take time to warm up before games correctly. Even if that means getting to the field 20-30 minutes earlier than planned. Softball is physically demanding and players and their muscles need to be warmed up before going full speed. When players arrive at the field, start by going on a team jog to warm up the legs. After the jog, have the players break into lines and complete a dynamic warm up. The dynamic warm up can consist of any movement exercise, such as high knees, side shuffles, karaoke, and wind sprints. It is also beneficial to mix in stretching exercises such as Frankenstein’s, forward and backward arm circles, and a standing free stretch where players can choose their stretches. This will help get players ready to field and get outs on the defensive side of the game. Warming up also gets softball players ready for the offensive aspect of the game as well.

The offensive side of the game consists of resting and then going full speed. Only one batter can step into the batter’s box at a time. When this happens, eight other players are waiting patiently on the bench. When players are on the bench, you can usually see or hear them cheering on the player who is in the box. Once a player successfully puts a ball in play, they will sprint to first base and try to beat out a throw. If players do not properly warm up before a game, the first home to first sprint of the day could be fatal. Encourage players to jog to the fence and back in between innings to keep their legs loose.

Softball players who participate on both the offensive and defensive side of the game are asking a lot of their bodies. It is important to take the time to properly warm up before a game and it’s also just as important to cool down afterward. Pitcher’s aren’t the only ones who are encouraged to ice after a game. Icing should apply to all position players, especially if arms, legs, backs, knees and ankles are sore. Softball players use many different muscle groups each time they step on the field for a game or practice. If something feels sore, uncomfortable, or is painful, don’t push it to the side and hurry home after a game. Stop at a gas station, pick up some ice, and place it in the area that is sore for 20 minutes. Icing helps cool down the muscles and bring them back down to their original resting formation.

Softball is a physically and mentally demanding sport. It is important for softball players to warm up and cool down before and after games. If teams play more than one game a day and have a break in between games, they should warm up all over again before the second game. Warming up and cooling down plays an essential role to the success and physical health of softball players. It will also limit the chance of injury and players will be able to play to the best of their ability. Take the time to warm up and cool down before, in between, and after games. Your body and mind will thank you in the future when you are still able to compete at a high level.

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