Free Exercise Program - Stretching ExercisesFree Exercise Program - Stretching Exercises---Fitness is required from the youngest to the oldest of baseball players, which although appearing simplistically obvious, is actually more complicated than it may seem.A player must be stable, strong and capable of exerting and stopping motion immediately, which when viewed in slow motion, becomes complicated and amazing. A simple example: A ball hit 10 feet to the right of the second baseman requires him to be capable of exploding (creating power and energy) immediately towards the ball, then decelerate (slow or decline the amount of power and energy), immediately stop all forward movement, redirect energy, reposition as he catches the ball (immediate power & energy) and make a strong throw to first.
The bottom line is a ball player, regardless of age, actually increases as the player’s age increases, must strength train in order to play the game well. --Free Exercise Program Baseball training must also be functional and strengthen muscles normally associated with movements required while playing. For instance, utilizing a forward lunge while holding a medicine ball out away from the body, is similar to a player lunging forward to catch a ball. The training should be logical in nature. Ball players are not required to run long distances so why would you train by running miles at a time like a marathon runner? You wouldn’t. You’d train for speed, increased acceleration and deceleration for running the bases or chasing down that long fly ball. 
Players must realize their training must address many aspects of the body. Working exclusively with weights will increase muscle mass and strength, but weights alone will make the muscles too stiff and bulky, because there would be no elasticity, which would make it difficult to stay loose in between spurts of energy exerted when fielding, hitting or running.There are certain exercises and training programs which apply to every athlete playing baseball. However, there are position specific routines which require different training for different positions.---Free Exercise Program Ironically, anytime we begin talking about Spring Training and building muscle, strength, endurance and bulk, we automatically think of weight lifting and wind sprints.
Stretching is the single most important initial physical activity players will encounter. 1. Before you pick up the first weight…. 2. Learn how to use Training Equipment and Aids … or 3. Throw your first baseball. You must maintain flexibility while building muscle. There are hundreds of stretching exercises for the legs and entire body, but I’ll only list a few as an example and guide. These stretches will minimize many injuries, but are only examples. Pyramid Stretches the hips, hamstrings and strengthens the quads and body core.---Free Exercise Program Procedure: Stand with legs slightly wider than shoulder width. Twist the upper body to the left and reach down for the left ankle. Do not bend the right leg. Hold this stretch for 10 seconds, return to starting position and repeat using other arm and leg. 
Quadricep Stretch in Lunge Stretches front leg’s hamstring and back leg’s hip flexor and quad.Procedure: Kneel on your right leg. Extend your left leg out bent at a 90 degree angle at the knee. Your right leg is extended backwards from the knee. Placing your left hand on your left knee for balance…reach around and grab your right ankle pulling the leg upward. Hold this stretch for 10 seconds and repeat with other leg.--Free Exercise Program Head to Knee Stretches hamstring and calves.Procedure: Sitting on floor. Bend your left leg pulling your foot as close to your crouch as possible. Extend your right leg straight outward. Lean over reaching for your right ankle. Hold this stretch for 10 seconds and repeat for other leg. Achilles Tendon Stretch stretches the tendon which runs along the back side of the lower leg and connects the two major calf muscles, gastrocnemius and soleus, to the heel bone.
Lean forward into the wall until you feel the calf and Achilles tendon stretch…hold for 30 seconds. Move foot back more for an increased stretch. Back and Shoulder Stretch: 
The feet are placed shoulder width apart, facing forward. The fingers are linked while the arms are pushed straight out with the palms facing to the front. Twist the arms and push to one side. The stretch is felt on the outside of the shoulder and in the middle of the back. Repeat the stretch on the other side.Shoulder Stretch:---Free Exercise Program The right arm is placed over the left shoulder, the right elbow grasped with the left hand. The elbow is gently pushed towards the shoulder, where the stretch is felt over the outside of the shoulder. Repeat the stretch on the other side. Shoulder and Tricep Muscle Stretch: The elbow is bent and grasp with the opposite hand, then its gently pushed down the back. The stretch is felt in the back of the upper arm. Repeat the stretch on the other side.
The feet should be placed shoulder width apart, the right elbow is grasped with the left hand, the body is then leaned towards the right until the stretch is felt in the left side. Repeat on the other side. Shoulder and Stomach Stretch: The fingers are locked together with the palms of the hands pushed up towards the ceiling. The stretch is felt under the shoulders and throughout the stomach muscles.
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What had appeared as a normal simple fielding maneuver, suddenly becomes a complex physics problem whose formula would fill an entire blackboard. Don’t worry about that as it’s only necessary you know it exist, not understand it.
Although these are obvious exercises which you will endure until you want to scream, these, and other exercises, are Not the first event players are presented with, for with the success of building muscle, comes the failure of a lost portion, if not all the season, if you train improperly.
Procedure: Stand an arm’s length away from the wall, lean forward and place both hands against the wall, about shoulder width apart, palms against the wall. Extend the foot, on the side to be stretched, behind you, foot flat on the ground.
Shoulder and Trunk Stretch:
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