Here is a stretching routine that we use before practices and games. This includes dynamic stretches that can be done at home without any equipment.
static stretch
1. Arm Circles - small to large (15 seconds forward/back)
2. Hanging Hugs - alternating front to back (15 seconds)
3. Cross body stretch (15 seconds)
4. Triceps stretch (15 seconds)
5. Hip Twists (15 seconds)
6. Lying Hip Stretch (15 seconds)
dynamic stretch
1. Airplane Hold Right/Left (20 seconds)
2. Pogos (20 seconds)
3. Two foot hops (20 seconds)
4. Lunge with Overhead Hold (8-10 / 30 feet)
5. Lateral Lunge - face infield both ways (8-10 / 30 feet)
6. Skips for Height (8-10 / 30 feet)
7. Bodyweight Crossovers - face infield both ways (5 - 7 / 30 feet)
8. A - position Lateral Push - face infield both ways (8 - 10 / 30 feet)
9. Crossover Run - face infield both ways (40 feet)