My son is a college pitcher and they have about a 45 minutes warm up for the starters. This includes; First - Stretching. Hips, legs, back, core first, then arms (both) with bands. Light tossing from about 20-25 feet away, building up velocity. before he takes the mound, he is "pitching" from flat ground to a catcher. Then finally to the mound where it is 10 minutes or so (I have never timed how much on the mound but that seemed about right - I do know the whole thing is about 45 minutes because my son and I have discussed it several times). He works thru all his pitches while on the mound. Both from windup and stretch.