Preparing To Pitch: A Simple 6-Step Warm Up Routine For Youth Pitchers

Many baseball pitchers at the youth levels do not properly get themselves ready to pitch. Often times young pitchers feel the warm-up begins when they get on the bullpen mound. But we know it should start as soon as they put their shoes on.

Here is a simple 6-step jogging-stretching-throwing-pitching routine that is sure to get young pitchers game ready.

Step 1: Even before stretching, a baseball pitcher needs to get the blood flowing through their bodies by taking a light jog. This will begin the much needed blood flow to the muscles.

Step 2: A complete stretch should follow, with a focus on the shoulders, elbow, and forearms.

Step 3: After stretching, pitchers should begin their throwing by playing catch. Catch should be done until the pitcher begins feeling loose. I'd encourage you to extend the throws up to 90 or 120 feet, whatever you feel comfortable with.

Step 4: Once loose, the pitcher should get onto the mound working gradually toward throwing his pitches at 100%. The first 5-10 pitches off the mound should be used to find strike zone. Once the pitcher is comfortable with the mound and their delivery, they should focus on hitting corners, since corners are what the pitcher will be shooting for in the game. This drill should be done with all pitches (e.g. fastball, curve, change-up).

Step 5: After getting comfortable with all pitches, the pitcher should begin working on combinations of pitches that will be used in the game. Commonly used sequences include: fastball outside, followed by a change-up outside, or fastball inside, followed by a change-up outside. The more advanced a pitcher gets the more combinations the pitcher should know. A pitcher should know how to "set-up" pitches and should also have "out" pitches.

Step 6: The last 5-10 pitches in the bullpen should be at 100%. The pitcher is now ready for the game mound.

If you're a coach, it's important to remember that all pitchers are different and routines should vary, including number of pitches and types of pitches thrown. Pitchers need to find what works best for them depending on their age, and level at which they compete. The routine described above not only gets advanced pitchers ready to throw, but is also a baseline for beginning pitchers who are serious about their game.

Long Tossing: A Long Toss Program For Baseball Pitchers

Long tossing is an essential component of any pitchers development. Although there is some debate in the baseball community as to the specific benefits of doing long toss drills to increase pitching velocity, you'll find pitchers at every level of the game performing long toss for its many other benefits. Here are four reasons why I, like every other pitcher I played with right through pro ball, long tossed:

1. To warm up before throwing bullpens and pitching in games.

2. To maintain arm stamina in between starts and bullpen routines, much like a sprinter will mix in a few longer runs each week between sprint workouts.

3. To stretch the throwing muscles of the arm, shoulder and back, and to get the entire body working together as a unit.

4. To develop better hand and arm speed, which, in addition to the pitching workout program I followed, I felt led to an increase in my own pitching velocity.

Coaches and pitchers should remember that proper long toss throwing mechanics involve the whole body. It's important to take a crow hop, bend your back, get a good follow-through, etc. By paying attention to the details in practice, you'll reap the greatest benefits from longtossing.

Although there are a number of long toss programs that you can follow as each coach and player usually has one that he likes to do, here is one that I used to perform back in the day on my American Legion baseball team. You can find more long toss throwing programs and drills for little league, high school and college pitchers here.

Focus To increase arm strength and velocity as well as throwing distance and accuracy.

Setup Partners pair off by position (catchers with catchers, pitchers with pitchers, and so on). You need enough room for players to throw 200 to 300 feet, depending on their age group. Start with partners about 30 feet apart.

Procedure All fundamentals from previous drills apply. Use the proper grip and pay attention to footwork (including crow hop).

Coaching Points Check for proper grip and footwork. Each throw should be made on line. Players continue to throw until the ball bounces to their partner.

Day 1: 80 percent of maximum throwing distance

Day 2: 60 percent of maximum throwing distance

Day 3: Short toss

Day 4: 80 percent of maximum throwing distance (begin cycle again)

Modifications Every arm is different, so adjust the drill accordingly. Some players can long toss every day.

What's A Good Pre-Game Pitching Routine?

Here's one:

1. About 2 hour ahead pregame mental focus session.
2. Run and/or jump rope until a good sweat is built up 45 min pregame time.
3. Stretch.
4. Full set of arm circles.
5. Tubing with additional stretching.
6. Long toss out to not quite near max with out pull down.
7. 15-25 minutes prior to game bull pen session to get pitch feel.
8. 5-10 minute go over pitches and pitch selection with pitching coach and catcher.
9. 5 minutes get away from others and last minute mental focus session.
10. Start game and blow um down!

Here's another:

1. 50 minutes prior to game, run and stretch and mentally focus.
2. 35 minutes prior to game, warm-up the arm in the following manner:
3.     From 60' 6" (est.) begin to lightly toss the ball.  After you make 15 throws, take two steps back.
4.     Take 2 steps back every 2 throws while keeping an arc on the ball.
5.     After you reach a distance the equivalent, roughly, of home to second (127' 3")make 15 throws from this distance.
6.     After making 15 throws, move in 2 steps for every 2 throws.
7. Begin to increase the velocity of these throws. When you reach the 60' distance again, make 10 hard throws. You are now ready for the bullpen.
8. 20 minutes prior to game, throw in the pen for 10 minutes at a relaxed pace.
9. 10 minutes to game time, sit down get some water and collect your full focus.  Then go out and win!

What do you do to warm up and prepare physically and mentally prior to a game?

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.

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.

How pitchers can prevent tired or stale arms

Today's guest post is by Marty Schupak, a youth coach with a master's degree in physical education from Arizona State University.

At one time or another, a pitcher can have a tired or stale arm. This can happen on the youth level just as it happens on the professional level. In youth baseball, pitchers are even more susceptible, especially during All-Star time, if pitching rules are relaxed and pitchers are able to pitch more innings.

There are a number of things a manager and parents can do during the season as not to burn out or even possibly injure a pitcher's arm.

Loosening up is very important before a pitcher throws one pitch. The expression; "warm up to pitch, don't pitch to warm up" is very relevant. When the great relief pitcher for the New York Yankees, Mariano Rivera, is called on to pitch, he goes through a stretching and loosening up routine for 5 or 10 minutes before he even picks up a ball.

During the regular season, managers, coaches and even parents should pay more attention to a player's pitch count rather than the number of innings pitched. Every player is different, but the manager should use some sought of guideline to determine how many pitches are enough for a particular player.

A few years ago the American Sports Medicine Institute did a study sending surveys to orthopedic surgeons and coaches around the country. They recommended for 11 to 12 year old pitchers a maximum of 68 pitches with two days recovery. This might seem very conservative. The study also stated that conditioning of the arm and entire body can reduce injury.

Another issue facing the youth baseball pitcher is duel leagues or playing for his school and an outside league. It is always a good idea for the manager to make contact with the school coach. Let him know that you understand that the school team is the priority and that you want to be aware of how much the player is pitching. Responsible school coaches should be able to give you the amount of innings and pitch count for a player through out the season.

Baseball seasons are increasing in length at the youth league level. The combination of All-Star games and the ever-popular autumn baseball season increase potential harm to a pitcher's arms. Loosening up and stretching are a must. It is up to the manager, coaches and parents to look out for the long term interest in their player, rather than over pitching him to win one particular game.

Youth baseball pitcher warm-up and stretching

Today's guest post if by baseball coach Mike S. of 2PlayBall.

Pitching a baseball game begins long before you even step onto the pitching mound. It is important to prepare both physically and mentally for pitching in a game. Below are some mental and physical steps you can do to prepare for pitching on the day of the big baseball game.

When you wake up in the morning, begin mentally visualizing your pitching experience. Start imagining how your pitching will be that day. While taking your morning shower, think about how you want your pitching strategy to be. Do you want to throw many fastballs? Do you want to vary your pitching a lot in the game? Do you want to try and strike every batter out? Or would you want to pitch each batter in such a way as to try to get them to ground out to the infielders on the first pitch? All of this mental preparation can help visualize how you want to win.

During the day, conserve your energy and keep thinking about how you are going to pitch the best game ever. Your positive attitude will help you win. All of the positive thoughts will get you very excited about pitching in the game.

When you are getting dressed for the game, keep a clear head and positive attitude. If you pitching coach gave you advice on pitching strategy, repeat key concepts in your head. Consider the strategies for each batter. If you did research on the other team's players, remind yourself of which batters to pitch fastballs to, and which batters to throw curveballs to. You don't need to quiz yourself, but simply review the concepts in your head.

Before going into the pitching bullpen, gently jog around the field. Get the blood flowing. Gently stretch, and then jog a little more. It's important to loosen up your arms and your legs. Your entire body is needed for baseball pitching, so be sure to warm-up your entire body.

Once you've returned to the bullpen, go to a grassy spot away from other players and gently stretch your arms and arm joints. Focus on your shoulders, forearms, wrists, and elbow.

After stretching for about 5 or 10 minutes, find a teammate to have a simple catch with. Stand about 20 feet apart and simply throw the ball to each other. There's no need to throw any pitches at this point. Just throw the ball. Catching and throwing the ball will actually help you stretch some more before you even throw a single pitch. After a minute or two, extend the distance to about 50 feet apart. After a few more minutes of having a casual game of catch with your teammate, you should start casually going through the pitching motion. Use your legs in throwing the ball. Do a casual wind-up and lift your leg a little bit in the pitch.

Now that you've warmed up, you can start your pitching activities. Have a teammate, preferably a catcher; assume the catching position while you throw some practice pitches. Start with a very slow pitch and practice the pitching motions. Don't worry about speed. Pay attention to your pitching mechanics. The web site www.2PlayBall.com has books and videos that discuss the mechanics of baseball pitching. Besides reading and watching videos, you can also watch other pitchers and study how they pitch the ball.

Once you've thrown about 15 simple pitches while focusing on the delivery, start to warm-up your pitching aim. Focus on inside and outside pitching corners. Practice your aim with each of your pitches. Throw a fastball, curve, change-up, slider, and other pitches.

Ask your warm-up catcher and another teammate to go to home plate and practice with you while you stand on the pitcher's mound. Your practice catcher should assume the catching position, and your other teammate should stand in the batters box with a baseball bat in hand. The practice batter should not hit your practice pitches, but simply stand in the hitting stance and occasionally swing very lightly at the pitches. All of this will help you visually prepare for real game pitching.

If you have not already done so, go see your pitching coach and say hello. Ask any questions that you may have. If you don't have any questions, review with your pitching coach any pitching strategies for the game.

Before you enter the game, be sure to go to the bullpen and throw some more warm-up pitches. Also, throw just a few pitches at full speed. Don't throw too many, but throw maybe 3 or 4 full speed pitches.

If you are not the starting pitcher, be sure to keep your body warm and loose. And remember to keep warm and loose in-between innings even when you are the active pitcher.

And of course, enjoy your pitching experience! After all, that's why you play baseball ... to have fun!

Specific pitching warm-ups and cool-down routines

Today's guest column is by pitching coach Jerry Weinstein and originally appeared in the November 2007 issue of "Coach and Athletic Director."

The preparation for the game is a critical part of the pitcher's (and coach's) responsibilities. Every pitcher must be equipped with a specific routine that can be adjusted to the weather conditions and the pitcher's shape-up for that day. I believe that most pitchers warm up too early, throw too many pitches, and work too fine in the bullpen. Warming up the arm is, of course, important, but the main objective is to get the pitcher focused, to get both his mind and body ready to pitch.

PREGAME ROUTINE

The pitcher should start by jogging until he breaks into a sweat. That should take 3 to 5 minutes, depending upon the heat. The pitcher should then go through a stretching routine, followed by 10 reps of light resistance exercises with surgical tubing. The surgical tubing segment will increase the blood flow to the pitching muscles and reduce the necessity for extensive throwing in the bullpen. (Note: The pitcher should not throw more than 40 warmup pitches in the pen. The fewer pitches he throws, the more pitches he will have left for the game.)

After warming up in the pen, the pitcher should towel himself off and rest for 3 to 4 minutes. If he's a pitcher who really sweats, he may also want to change into a dry shirt. Before starting an inning, he should throw all his pitches at least once, ending with a pitch out of the stretch. It's essential to throw quality pitches between innings, not just flip the ball up there. The pitcher should try to throw five pitches or less between innings, as those pitches count against the total available to him.

FIRST INNING

Some pitchers always seem to have a rough first inning. They may, in fact, have to warm up twice before the game: (1) warm up and sit down for about five minutes, and (2) then throw again.

First-inning trouble is a mental thing for the most part. The pitcher becomes convinced it's going to happen to him and it stays in the back of his mind: "Well, I always have a tough first inning." It soon becomes a self-fulfilling prophecy.

The double warmup offers a psychological way of creating the second inning. Pitchers must have a disaster plan for the first inning. They cannot afford to start every game with a two or three run giveaway. They should work on their pitching plan: pitch carefully and intelligently, pitching to their strengths and not getting hung up on one pitch or over-throwing. They should use one or two kinds of pitches, but not show all their pitches in the first inning. They should also make sure to have a go-to pitch for emergencies (when they begin struggling). Goal: Keep it simple and get out of the first inning without giving up any runs.

BETWEEN INNINGS

In the dugout between innings, the pitcher should stay off his feet, wear a coat if necessary, towel off, and replace lost fluids. He should sit with the catcher and review the last inning and the plan for the coming inning, referring to the pitching charts when necessary. He should not allow himself to get caught up in the offensive part of the game, to avoid emotional highs and lows. He should focus on his pitching.

WARMING UP FOR RELIEF

Relief pitchers don't have the luxury of being able to throw 30+ pitches and taking their time. They have to be able to warm up in a hurry. Whenever the game suddenly gets out of hand, the relief pitcher will have to play quick-catch. He should get two pitches ready, or just one if there's no time; and he should throw every pitch out of the stretch.

Long and short relievers should loosen up a little before the game and during it, if necessary, to get the kinks out. Young guys warm up too much and throw too many pitches down in the bullpen. Relief men should pay attention to the game and be able to warm up quickly. They should also jog a bit every inning and stretch, without necessarily throwing, so that if they are suddenly called upon after sitting around for five or six innings, they will be loose.

We try to give our relievers a general idea of their role and how we intend to use them on a particular day. Any time we get a pitcher up three times, we will either get him into the game or sit him down for the rest of the game. It is important to keep count of their pitches in the bullpen and to assess their effort level, even if they are not scheduled to throw that day. Many pitchers begin pressing when they see other pitchers begin to warm up. They should be taught to focus on the game, pitch by pitch and ignore everything over which they have no control.

POST-GAME ROUTINE

When being relieved, the pitcher should hand the ball to the coach and jog off the field. Upon getting to the dugout, he should immediately head for the trainer for his treatment, or he may choose to sit down for a few minutes and reflect. Pitchers will sometimes get frustrated when they get relieved and will blow off their stretching and treatment by their trainer. Coaches should make them understand that once they are done pitching on that day, they are expected to immediately start preparing for their next outing.