How to warm-up to pitch before a game

A pitcher's warm-up routine depends a lot on the individual pitcher -- how he feels, the day's temperature, etc. But there are also some basic things that a pitcher can do to get loose and ready to pitch.

Most pitchers generally like to have about 20 minutes to warm-up before a game: 5 minutes to jog and stretch, and 15 minutes to throw. When I pitched, I tended to prefer a little longer and spent about 30 minutes warmimg-up, spending 15 of those minutes on stretching. What's important is that you develop and establish a routine that works for you, and that you do it consistently, the same way, on the days that you're pitching.

Pre-game warm-up routine

1. Do a little jogging and perform full-body stretching before you start throwing, especially if it's a cold day.
2. When you start to throw, remove your jacket and wear only those items that you will pitch in. (I always pitched in Under Armour compression sleeves, even on hot days.)
3. Start throwing from a distance of about 40 to 45 feet away from your catcher, but throw with your full natural motion from the mound. As you loosen up, move the catcher back to regular pitching distance.
4. Loosen up by throwing fastballs first. As you start to get warm, throw breaking balls easy. Then throw changeups.
5. Always throw over a plate and concentrate on the target and hitting your spots. Throw each pitch with a purpose, just like you will do in the game.
6. If possible, throw in the same direction as you will in the game. This way, you can see how the wind or sun will effect your pitching and pitches.
7. Using about 75 percent effort, throw four to five fastballs, four or five breaking balls, and four or five off-speed pitches working on control.
8. Next, alternate between fastball, curve, and change from the set position and windup. This is where you can have a batter stand up at the plate, if you like. Visualize the pitch location. Verbalize it if you're having trouble hitting your spots.
9. Polish up a certain pitch if it's not working properly for a few pitches.
10. End with seven or eight 100-percent effort pitches.
11. Go to the bench and dry off. Rest a couple of minutes before taking the mound. Grab a cup of water or two. (On cold days, the pitcher may want to go directly from the bullpen to the mound.)
12. Take the mound  in an aggressive and positive manner. Let your opponents know you are in charge. Get to work!