Arm warmup: Self-toss hitting progression

John Rodriguez of the Academy Boiler Juniors demonstrates a simple arm swing warm-up.

Two partners line up facing one another and self-toss and hit the ball back and forth. Always toss with the hand you are hitting with.

Follow this hitting progression to warm-up different tempos and hitting locations:

1. Player A self-tosses and hits the ball above the other player's head (a high swing). Player B performs the same rep.
2. Player A self-tosses and hits the ball to the other player's chest (a medium swing). Player B repeats.
3. Player A self-tosses and hits the ball to the other player's ankles (a low swing). Player B repeats.

The next progression works on directional location:

1. Player A hits the ball to the left side of Player B. Player B repeats.
2. Player A hits the ball to the center of Player B's body. Player B repeats.
3. Player A hits the ball to the right side of Player B. Player B repeats.