It generally takes my daughter 10 minutes to go from cold to ready to pitch. I just don't see the need for 20-30 minutes of warming up. If it is game day - all the warm up just takes away from possible innings they can pitch.
3-5 or so minutes of throwing overhand.
3-4 or so minutes of throwing underhand starting with the hand at the 12 oclock position.
1-2 minutes of full circle pitching
We then get the catcher set up and she pitches at 80% for 5 or so pitches - then maybe 90% for so 5 pitches then we are ready to go.
My times above may not add up to 10 minutes - but we she is definitely throwing fast 10 minutes in.
3-5 or so minutes of throwing overhand.
3-4 or so minutes of throwing underhand starting with the hand at the 12 oclock position.
1-2 minutes of full circle pitching
We then get the catcher set up and she pitches at 80% for 5 or so pitches - then maybe 90% for so 5 pitches then we are ready to go.
My times above may not add up to 10 minutes - but we she is definitely throwing fast 10 minutes in.
My DD has only been pitching a year. She has been training a lot this winter and has started to get some bicep tendonitis where the short head of the bicep connects to her shoulder (pain felt in front of arm sort of near her armpit, triggered at the top of her circle and felt most when her arm is at like 2 o'clock) She's taking 2 weeks off and its already starting to feel better. I'm looking for a more concrete routine for her once we get back into full swing and I don't really know where to start. Right now we plan on getting to practice a little earlier and having her jog around first. Also looking for some good stretches.
She has always warmed up by doing some catch for about 10 minutes then eases into her pitching warm ups. It's all in all about 15-20 minutes before she starts throwing real pitches. This obviously isn't enough.....