What's your pitcher's warmup routine?

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Jun 6, 2016
2,714
113
Chicago
Looking to develop a warmup routine, specifically for one pitcher, but possibly for all my pitchers if the idea of the same warmups for everybody is a good idea (I think it is, but willing to listen to arguments that it should be tailored to the individual). I've seen a bunch of the different drills, and I know mostly which ones are terrible/reinforcing HE mechanics, but not sure what the best ones are, how many pitches of each, etc. are ideal.
 
Oct 11, 2010
8,337
113
Chicago, IL
DD is pretty simple, she is not trying to learn to pitch before the game just get ready.

Starts about 10 feet from plate, then backs up to about 20 feet, then 30 feet, then on plate. The one other thing she does regularly before a game is some walk throughs. Sometimes after she throws a few from the plate, sometimes after.

If for some reason she is uncomfortable, for example not coming out of hand how she likes, she will move in a distance again for a few minutes.

Just for warming about I would guess 10 minutes, she only has a fastball and change up. I would assume the more pitches a pitcher throws in a game the more warmup time neded.
 
May 15, 2016
926
18
I know mostly which ones are terrible/reinforcing HE mechanics, but not sure what the best ones are, how many pitches of each, etc. are ideal.

My DD is a brand new pitcher, so I have much to learn. A question to your question, which drills terrible/reinforcing HE mechanics?

Was your question meant for pre-game warm up, or were you asking for the warm ups done during lessons. My DD does more drills during a lesson than before a game.
 
Sep 3, 2015
372
63
DD does what Balswick is teaching near the end of this video:

1. Tick tock
2. Back up and add arm circle
3. Back up and step and drag
4. Work all pitches full windup

Watch all of his videos, he's one of the best

https://youtu.be/ijHqW1ZpcV8


Sent from my Nexus 6P using Tapatalk
 
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Feb 3, 2010
5,752
113
Pac NW
This is one of the most frustrating issues my kids tell me about. I occasionally hear that the other pitchers or even parents or coaches ask why my kids don't do the wrist flicks and over exaggerated spin drills before pitching. My suggestion to them is to either stick to their guns or, if it's making too many waves, go ahead and do them to fit in until we can get it resolved by having me meet with the coach. Fortunately, I know a good number of my kids' coaches and they're almost always on board in supporting what I teach.

For kids who have the basics down: after a good core warm up and dynamic stretches, I suggest something very similar to jsoftballcoach's routine. I let them decide if they start with 9's, 12's or full circles. The one step I add is a few walk-throughs at the end (again for kids who have the basics down.) Then it's on to whatever they're working on or if it's pregame: spots and spins.

For newbies or younger ones, they might go straight into whatever their lesson plan is. Each pitcher is different and I don't ask them to do anything outside of what they're working on. I don't believe there are any universal drill routines that every learning pitcher should go through.
 
Feb 17, 2014
7,152
113
Orlando, FL
If you are doing drills as part of your warmup routine there is a huge disconnect with truly understanding the task at hand. Which is the nicest way I know how to say you have no idea what you are doing. :)
 
May 15, 2016
926
18
If you are doing drills as part of your warmup routine there is a huge disconnect with truly understanding the task at hand. Which is the nicest way I know how to say you have no idea what you are doing. :)

I freely admit, I don't know what I am doing. My DD only started pitching two months ago and I don't think her PC discussed the difference between drills and warm-ups. Her PC left for college and now I am trying to find another good PC. Can anyone give me some guidance on this one?
 
Feb 17, 2014
7,152
113
Orlando, FL
I freely admit, I don't know what I am doing. My DD only started pitching two months ago and I don't think her PC discussed the difference between drills and warm-ups. Her PC left for college and now I am trying to find another good PC. Can anyone give me some guidance on this one?

Drills should only be used sparingly to fix a specific issue or to introduce a new concept. The problem with most drills is that they do not replicate what happens in the actual pitching motion. The classic example of this is the wrist flick. A warmup routine is just that, a routine used to prepare yourself to pitch at full speed. Start with the core and work outwards to the extremities. My DD would start with the typical running, stretches, etc. and then move into long toss. By the the time she finished long toss she was more or less warmed up. Her core was warm and her arm was loose and relaxed. At that point she would go to the bull pen, do some walk throughs and then go to full motion to get her pitches working. Only then if she was having an issue with a pitch would she actually get close to the catcher and isolate on the release to fix an issue with the spin of a pitch.

My pitchers own their warmups. They can do whatever they want. The only catch is that whatever they do better have an actual purpose and they need to be able to articulate the why.
 
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