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your Warm-up
A proper baseball pitcher’s warmup routine prevents injuries, improves performance, gradually increases blood flow, loosens muscles, and prepares the arm for throwing.
You can do general stretching and throwing or develop a personalized warmup routine tailored to your age, skill level, and specific needs.
What follows is a warm-up for People concentrating on their pitching.
Phase 1: Light Cardio (5-10 minutes)
- Light Cardio gets your blood flowing and raises your core temperature.
- Light jog
- Jumping jacks
- High knees
Phase 2: Dynamic Stretching (10-15 minutes)
- Dynamic stretches are active movements that mimic the throwing motion and prepare your muscles for explosive action.
- Arm circles (forward and backward)
- High leg kicks
- Walking lunges with torso twists
- Inchworms
Phase 3: Arm Care (10-15 minutes)
- Arm Care focuses on exercises specifically designed to loosen and strengthen the rotator cuff and other muscles involved in throwing.
- You can use resistance bands, a shoulder tube, or simply bodyweight exercises like arm circles with light weights.
Phase 4: Throwing Progression (15-20 minutes)
- Gradually increase the intensity of your throws. Start with short throws slowly, focusing on mechanics, then gradually increase distance and velocity.
- Short throws (30-40 feet) from flat ground
- Long toss (60-90 feet) from flat ground
- Throws from the windup.
Phase 5: Bullpen Session (Optional, 10-15 minutes)
- Throwing to a catcher, focusing on location and mechanics.
- A short bullpen session can simulate game intensity.
General Tips:
- Listen to your body and don’t push yourself too hard.
- Stay hydrated throughout the warm-up.
- Consider incorporating foam rolling or self-massage for additional muscle relaxation.
When you’re ready to throw, move onto your Starting Position.
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