How to get loose before a game

Pregame stretching is highly individual, but it's important to do some sort of light jogging and stretching before you throw to elevate your body’s core temperature. This will allow you to throw more efficiently and to get warmed up more quickly without wasting pitches in the bullpen. 

I used to perform dynamic stretching with a rope before games. Here's an example of one of the 8 to 10 stretches I did.

With this one, which stretched my hamstring and lower back, I wrapped the rope around my foot. I then extended my leg out along the ground (the starting point) and pulled it up in the position shown here (the stretch point), holding the target muscle for about 2 to 3 seconds, and then releasing it, 6 to 8 times.

Dynamic stretching as opposed static or stationary stretching, where you hold a stretch for 10 or 15 seconds, better prepares the target muscles for activity. Because pitching is movement based, your stretching should be movement based. Train how you pitch.

Dynamic stretching also reduces the chance you'll overstretch because you hold and release a target muscle for not more than 3 seconds.

My entire dynamic stretching routine can be found in my TUFFCUFF Strength and Conditioning Manual for Baseball Pitchers starting on page 76.