Altius Baseball Movement Series: Game-Day Routines for Youth Baseball Players

Most young players warm up by playing catch and go home after the last out. This series gives them a plan for both ends of the game: four short routines that get the body ready before the first pitch and start recovery after the last out, for throwing and for hitting.

At Altius Health & Performance, we work with baseball players every day. These routines are built on the same principles we use in the clinic, and every guide includes a Why This Plan Works chapter with the published research behind it. Where the evidence is strong, I say so. Where it’s modest, or where something is a coaching framework and not proof, I say that too.

The four routines
Pre-Game Throwing. Mobility, stability and activation, dynamic movement prep, and a throwing ramp-up that finishes with progressive long toss. 18 exercises. About 20 minutes for ages 8 to 12 and 27 minutes for ages 13 to 18.
Post-Game Throwing. Active cool-down, tissue work, an arm care circuit and slow breathing to help the arm start recovering. 18 exercises. About 12 minutes for ages 8 to 12 and 15 minutes for ages 13 to 18.
Pre-Game Hitting. Built in the order the swing fires, hips first, then trunk, then arms, and finishing with dry swings, tee work and front toss. 17 exercises. About 15 minutes for ages 8 to 12 and 20 minutes for ages 13 to 18.
Post-Game Hitting. A calm routine for the hips, trunk and low back that the swing loads most, with foam rolling, stretching and breathing. 18 exercises. About 15 minutes for ages 8 to 12 and 20 minutes for ages 13 to 18.

Inside every guide
A Why This Plan Works chapter with the research behind each piece, and where it stops
Separate doses for ages 8 to 12 and ages 13 to 18
Every exercise explained: why it matters, how to do it, what doing it well looks like, and photos
A game-day timeline so you know when to start
A simple equipment list. Most of it is a foam roller, a band and a lacrosse ball.
When to Get Assessed: signs it’s time to see a professional
A full reference list of published research and guidelines

Who it’s for
Parents, coaches and players aged 8 to 18 who want a consistent routine before and after every game, whether the player pitches, plays the field, hits, or all three.

Four PDFs, 98 pages in total.

For education only. Not medical advice. If your athlete has an injury, pain, or a medical condition, check with their doctor or a qualified practitioner before starting.