Parents and Coaches —

You’ve probably said it a hundred times: “Make sure you warm up!”

And most players think that means a few toe touches, arm circles, maybe a jog to center field and back.

But here’s the truth:
Most warm-ups only do two of the four things they’re supposed to do.

And that means your players could be walking into practice or games with their body half asleep — not ready to perform, not ready to move well, and more likely to get injured.

Let’s break this down 👇

The Real Purpose of a Warm-Up

A good warm-up doesn’t just “get you loose.”
It transforms your body from a rest state to a competitive state.

That means:
✅ Your blood and fluids are flowing (Fluid Dynamics)
✅ Your key muscles — like your glutes and core — are awake (Activation)
✅ Your body’s cross-pattern communication is synced (Myofascial Synergies)
✅ Your nervous system is alert and primed for speed (CNS Readiness)

Each of these layers matters.
Miss one, and you’re leaving performance on the table.

1. Fluid Dynamics: “Prime the Pump”

Think of this like easing into the highway.
You start slow, merge in, and then accelerate smoothly.

Walk → Jog → Run → Sprint → Flow.

That gradual buildup prepares your cardiovascular system, lubricates your joints, and gets your body ready to move explosively without wasting energy too early.

2. Activation: Wake Up the “Dead Zones”

The body has a few areas that tend to go quiet — especially in young players who sit all day at school or are glued to their phones.

The glutes and the deep core muscles are the biggest culprits.

When they’re asleep, the rest of the body overcompensates — usually the low back, hamstrings, or shoulders.
That’s where the breakdown starts.

A proper warm-up activates these muscles so they can do their job: stabilize and transfer force efficiently.

3. Calibrate Your Myofascial Synergies

This is a fancy way of saying: reconnect your body’s communication lines.

Your right shoulder should “know” what your left knee is doing.
Your hips and torso should move in sync.

When these cross-body chains fire correctly, you move smoother, throw more efficiently, and swing with better rhythm and flow.

This is what we train in the Baseball Flows app — the art of reconnecting the body as one system instead of isolated parts.

4. Prime the Nervous System

Your central nervous system is like your body’s engine control unit.
It needs to feel what your body is capable of that day before you go full throttle.

Fast feet, controlled rotations, quick reaction drills — all help wake up your nervous system so you can perform at your peak.

You don’t want to go from sitting in the dugout to reacting to a 90 mph fastball in one step.
Your brain and body need a gradual ramp-up.

The Key: Prime, Don’t Fatigue

Most players either skip this completely or do too much.
The goal isn’t to break a sweat — it’s to tune the system.

5 reps of each warm-up flow is enough to wake up the body without draining it.
When done right, players should feel loose, connected, and ready to move fast.

Why This Matters for Parents

You don’t need to be a coach or a trainer to help your son get better at this.
Even 10 minutes of structured warm-up before a game or training session can make a massive difference in:

✅ Injury prevention
✅ Confidence and body awareness
✅ Speed and coordination
✅ Consistency in performance

It’s one of the simplest, most overlooked ways to give your player a real edge.

Your Takeaway This Week

Ask your player before their next practice or game:
“Did you actually warm up… or just go through the motions?”

Because those few minutes before the game often determine how well they’ll move during it.

A good warm-up isn’t about routines.
It’s about readiness.

Train smart. Move better.
That’s the Baseball Flows way.

Would you like a free copy of our Warm-Up Flow Routine to add before games or practices?
👉 Baseball Flows clients ! Just reply “WARM-UP” to this email, and we’ll add it to your account

If you’re not training on then head on over to www.baseballflows.com and use coupon code “INSEASONFLOW” for 50% off your first month.

Message us on the app about your free “warm-up” routine.

Want to take a deep dive into our training methods?

Want to experience our Baseball Flows app?

For a limited time, get 20% off our annual subscription and receive our “Flows to Throw” athletic throwing program for free!

Coaches! welcome to our Level 1 Certification, where you'll witness the extraordinary influence of Global Pattern Screening firsthand. Together, we will unlock the true potential of baseball and softball players, revolutionizing player development through the art of movement system training.

Baseball Flows (Level 1 Certification): Global Patterns Screening (GPS)

Share your experiences and insights with your friends! If you enjoy our newsletter and feel that a coach, parent, or player will benefit from reading our content, hit the “forward” button and toss it over to them. Let's learn from each other and embrace the power of Baseball Flows together!

Let's train smarter, move better, and flow in the game.

Best Regards,

Dr. Ismael Gallo DPT, MBA

Founder, Baseball Flows

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