what is the most effectful way to go through a warm-up routine before you pitch? i feel like i’m throwing too many pitches so what is the most effectful way?

At practice, I have my players do the following dynamic warm-up before they even touch a ball:

  • Jog forward/jog backward (soft knees, heads stay level)

  • Skip forward/skip backward (soft knees, heads stay level)

  • Karaoke left/karaoke right (arms up, shoulders twist opposite the hips)

  • Walking lunges forward/walking lunges backward (arms up, shoulders twist opposite the hips)

  • Side lunges left/side lunges right

  • Shoulder twists (feet together, hands on hips, shoulders twist left/right, hips and head stay still)

  • Bridges (hold for 2-3 minutes)

  • Arm circles (small circles forward/backward, large circles forward/backward, 3 hand positions each)

  • Side saws/front saws (3 hand positions each)

  • Palm prayer presses (move rapidly left/right, elbows swim forward/backward, hands rotate up/down, hands wave left/right

  • Fingertip prayer presses (move rapidly left/right, elbows swim forward/backward, hands rotate up/down, hands wave left/right

  • Reverse palm presses (palms together behind back, press hard and hold, 3 hand positions: fingertips only, heel of palms only, whole hand)

  • Forearm presses (forearms and palms together in front of body, fingers toward sky, press and hold, move up and down through range of motion while pressing, press pinky finger as hard as can, then ring, middle, index, and thumb successively)

  • Arm box presses (right arm out to side and bent forward 90 degrees, left arm extended forward and bent right at 90 degrees to form box with arms, left hand on top of right hand, press together and hold - 3 hand positions, then repeat with left hand underneath and right hand on top - 3 hand positions, then repeat on other side.

We sometimes do other things for some variety including elastic tubing work. Before games, we do the same routine except we cut out the walking lunges, bridges, forearm presses and arm box presses.

But the above routine, I feel, gives the kids a good warm-up and lets them work on some stength and flexibility especially with the extra drills we do at practice. The purpose of warm-ups are to raise the body’s temperature. This routine does that and it especially wakes up the shoulder capsule. I normally get through the full routine in about 20-25 minutes. The 3 hand positions used in some of the drills represent fastball, curveball, and change-up positions.

i have no clue what half of that stuff is. lol. and what’s a good warm-up routine to do with my pitches? how many pitches should i throw? stuff like that.

oh and keep in mind that i only have 20-25 minutes to warm up.

Make sure you stretch every muscle. Swing a bat to get lose. Run/Jog. Dont be afraid to talk with your teamates or friends. I usually like to wind down my throwing session with talking to my friends behind the fence.


Like Roger, I also thought you were asking for advice about a good warm-up routine before you pitch.

Roger gave you an outstanding warm-up routine–instead of just blowing him off with “I don’t know what half that stuff is” and “…what’s a good warm-up routine got to do with my pitches” you might want to reconsider and ask him what he’s talking about and why it’s important.

I’m not sure why you would think you only have 20 - 25 minutes to warm up…but the routine that Roger described can be done in 20 minutes and you can do it an hour before game-time, either with other players or without them…your choice. (And their choice, too, of course.)

I know for a fact that the same conditioning/warm-up routine Roger described for you is used before every practice day and every game day by everyone on USC’s pitching staff, whether they are likely to pitch that day or not.