A pitcher must be physically and mentally prepared to pitch in a game. This will require a number of exercises, conditioning repetitions, and mental considerations to be performed prior to the actual game! Below are listed suggested plans/recommendations for pre-game and post-game preparations.
- Stretch your entire body and arm BEFORE you throw a ball. NEVER throw to warm up!!
- Arm exercises and tubular resistance reps with an elastic cord.
- Do mechanics work(9-12-6, etc) for first 5 minutes without a ball.
- Throw warm-up pitches at 50% from 40 feet using entire arm motion.
- Throw only 4-seam fastballs while warming up.
- Throw 10-15 pitches from behind the mound(10 feet) to a standing catcher.
- After the warm up pitches, throw 35-40 pitches from the mound with catcher in the squat. 50% in stretch and 50% in full wind up.
- Throw inside, outside, high and low in the zone, using all your pitches.
- End of the warm up: Last 10-15 pitches at 100% with pitches you will use in the 1st inning!!
- Mental Focus: Clear your mind and focus on the game. Do not concern yourself with factors YOU can not control: weather, field, umpire, fans, etc.
- Review signs with your catcher and basic pitch strategy. Review with coach.
- HOME GAME: Run 3-4 foul poles. Walk one more!
- Begin warm up throwing 30 minutes before the game, so you finish 5-10 minutes prior.
- Go to dugout and put on jacket and sit and relax. Review game plan and have a few sips of water.
- AWAY GAME: Start warm up throwing 20 minutes before the game starts so you will be ready at the end of your team’s at bats. Go to the dugout with 2 outs and sit and have a few sips of water.
- ALWAYS put on your jacket after your warm up…no matter the weather!!
- ALWAYS ice your arm after you pitch(unless playing another position).
- 20 minutes on shoulder and 10 minutes on elbow!! Apply 30 minutes after pitching NO MATTER how many pitches you throw!!
- Put on your jacket after icing or if at home, put on a long sleeve jacket or shirt.
- ALWAYS run 6-8 poles after the game. This will help circulate your blood and rid your body of lactic acid that builds up during the game.
TWO DAYS BEFORE PITCHING:
- Extensive arm stretching and elastic resistance tube exercises.
- Throw 30-35 pitches on a mound to a catcher in a squat.
- Warm up playing catch. Exaggerate mechanics and lob the ball.
- Throw at 100% and mix pitches.
- FOCUS on your general target, between the catcher’s shoulders and knees. Last 8 pitches to a specific glove target.
- Run eight(8) foul poles. Do 5 forty(40) yard dashes and light agility work(ladders, side jumps, etc.)
ONE DAY BEFORE PITCHING:
- NO THROWING!!!!!!!!!!!!
- Batting practice.
- Tube resistance drills and exercises.
- Run 5-6 40 yard dashes and light agility drills.
- Eat a good dinner…FIVE COLORS!!
- Get a very good night sleep: 8 hours and NO sleepovers!!
Being a pitcher is hard work…it is up to YOU to PREPARE: be in good shape, have a plan, and follow a good, sound pre-game, post-game, and between games routine!! GAGPTH!