Pitcher's pre-game warm up routine

[SBmom8992]

Interested in hearing what your DD's warm up routine is before the game.

What drills does she do and for how long?
How long before the start of the game does she warm up and for how long?

 

[Sparky Guy]

I tell my girls to use the same warm up for a game as they do for practicing. Familiarity leads to being comfortable and confident. I also teach my girls a fast warm up to use before a game if the coach gives them no or very little notice they are pitching.

 

[Ken B]

If I'm fortunate to have some influence with the team's warm up, they can start pitching warm up with easy whips/underhand catch from about 3/4 distance--catcher standing to start/then squatting when the pitcher says she's loose. Step backs into walk throughs, then regular motion from regular distance. Work though each spin, then start mixing.

If the team warm up is not so good: I suggest they go through a dynamic routine, some overhand catch, followed by underhand catch, step backs then spins and spots.

The dynamic warm up starts with Short Lines: everyone standing on a foul line and a line of balls about 15 paces out. Gloves can be used in place of a foul line. Every set is done twice.
-Jog down, backwards back
-Side to side arm swings/foot shuffle--down and back
-High skips down, quick skips back
-Carioca down and back
-High knees down, butt kickers back
-3 shuffles right , touch the ground, three left and touch, three right, three left, reset and return.
-Lunges down, jog back.

Head-to-toes in a team circle
-Neck rolls
-Frontward swimmers/backward swimmers
-Arm swing/torso twists
-Front/back arm swings
-Knee circles, switch directions, switch legs
-Front-to-back legs swings touching opposite hand to opposite toe--switch
-Side to side legs swings hold onto the backstop/partner--switch legs
-Ankle/wrist rolls

 

[Ken B]

http://www.discussfastpitch.com/sof...stretching-exercises-pitchers.html#post224960

 

[Top_Notch]

1 Overhand tosses first (Moving further back as the arm warms up).
2 K drill, feet stationary (Moving further back as the arm warms up).
3 K drill w/legs (Incorporate legs when arm warm).
4 Full windups.

 

[Acroyear]

First we start out overhand throwing with a few underhand tosses mixed in. Slowly increasing distance.

Then, starting at close range and slowly progressing back towards the rubber:

Boardmember's "lock it in" drill
Boardmember's "unlock it" drill
Feet planted K drill
Feet unplanted K drill

By now my DD is at or near the rubber.

Either Java's two-step drill, or the walk-thru drill or a mix of both.
Normal pitching, mixing in locations.

This, of course, follows normal team warm-ups.