How to warm up to pitch in 30 minutes or less

A sample starting pitcher's 30-minute warm up

Begin with five minutes of jogging or two laps around the baseball diamond and stretch for 10 minutes. Then go to the bullpen and begin throwing pitches at half speed to a catcher who will be squatting halfway between the mound and home. After every 10 pitches, the catcher should move back 10 feet. Repeat twice so that when the catcher reaches the plate, you will have thrown 30 pitches. Next, begin pitching by throwing 15 fastballs. Then throw 20 pitches, alternating fastballs and change ups (high school players may throw curve balls). Do not throw too many of the same pitch -- a change up, for instance -- in a row, just as you would in a game. Remember to mix up your pitches.

Struggle in the first inning?

Throw your first inning in the bullpen first, and your second inning of pitching will be your first in the game. Have a teammate stand in the bullpen batter's box to simulate game conditions.

Are you a relief pitcher?

Make sure you and your coach have an understanding that he will tell you at least one inning in advance of when you will be used. This will give you a chance to warm up in the bullpen on a "quick throw" basis while your team is batting. This involves throwing twice as quickly, to get the blood pumping faster and get the body warmed up quicker. This is especially important if the pitcher has been sitting on then bench for much of the game.