What it is
Not a lap and some arm circles
Most youth teams warm up by jogging a lap and swinging their arms. It raises the heart rate and does nothing else.
Every movement in this one is selected to prepare a specific baseball pattern — the backpedal an outfielder makes on a pop-up, the hip-to-torso rotation behind every swing and every throw, the shoulder range that keeps a young arm healthy.
Each one comes with the reason it is there. That is the part most warmups skip, and it is the part that makes a parent able to coach it rather than just read it out.
Inside the PDF
Three phases, eleven movements, reps for each, and a line on why it matters in baseball. Plus the three rules we run before every session, and how long it should take at age 7, age 8, and ages 9–10.
Print it
Page three is designed to be printed and taken to the field on a clipboard. By week three he should be running it himself without you reading it.
Common questions
Before you download
Is this really free?
Yes. No card, no trial, no upsell sequence. It is four pages of the actual program, and you get the file immediately on the next page.
What age is it for?
Ages 7 to 10. The PDF includes the timing adjustments for each age — a seven-year-old runs a shorter session than a ten-year-old, and the warmup scales with it.
Do I need equipment?
None. Twenty yards of grass and eight minutes. A backyard works.
What will you send me afterwards?
The download link, and occasionally something worth reading about training athletes this age. Not often, and you can stop it in one click.
I live near Chino. Should I just come in?
Probably, yes. Coached group training beats a PDF, and the first session is free — see baseball and softball training. Take the warmup either way.
Free download
Where should it go?
Tell us where to send it and the download is on the next page — immediately, no waiting for an email to arrive first.
Where it came from
The first eight minutes of a ten-week program
Carl wrote The Bradford Method for his own son after watching youth baseball push kids toward mechanics and velocity before they could move well enough to earn either. This warmup opens every session in it. See what the rest of it is →