NEW SOUTH WALES JUNIOR BASEBALL LEAGUE For the advancement of Junior Baseball within the State of New South Wales
	Welcome to Coaches’ Corner 4. Elements in the Prevention of Injuries in Baseball

Part 2: STRETCHING

Why stretch? Because …

• the increased flexibility which is attained through stretching results in a decreased incidence of muscle injuries.
• stretching minimizes and alleviates muscle soreness and may enhance athletic performance
• it maintains flexibility so muscles can respond effectively during sporting activity.

When should baseballers stretch?

• during warm up
• during cool down

How should baseballers stretch?

Stretching must be performed regularly to maintain and improve flexibility.

• STATIC STRETCHING is an important technique during cool down and as a method of increasing flexibility.
• DYNAMIC STRETCHING is more appropriate during warm up as it is important during athletic performance.

GUIDELINES FOR SAFE STRETCHING

• warm up prior to stretching (ie light run)
• stretch before and after exercise - dynamic stretches BEFORE and static stretches AFTER exercise.
• Static stretching should be slow and gentle
• Stretch to a point of tension but NEVER to a point of pain
• Do not hold your breath when stretching. Breathing should be slow and easy

TO MAINTAIN FLEXIBILITY static stretches need to be maintained for a minimum of 20 seconds and repeated four (4) times DAILY.

TO INCREASE FLEXIBILITY, it is reported that a stretch may need to be held for greater than seven (7) minutes. Remember to ease into a stretch and as the tension decreases, SLOWLY ease further into the stretch - again this should be done WITHOUT discomfort.

DURING COOL DOWN stretching should be held for a minimum of 20 seconds

H. Milewski, Physiotherapist

Keep watching ..... in coming articles in Coaches Corner we will include drills that you can incorporate in your training sessions.

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