What do your pitchers do before games? How much throwing should a pitcher do before a game?
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Pretty much go the Jaeger route.
0. About 2 hour ahead pregame mental focus session.
1. Run and/or jump rope until a good sweat is built up 45 min pregame time.
2. Stretch.
3. Full set of arm circles.
4. Tubing with additional stretching.
5. Long toss out to not quite near max with out pull down.
6. 15-25 minutes prior to game bull pen session to get pitch feel.
7. 5-10 minute go over pitches and pitch selection with pitching coach and catcher.
8. 5 minutes get away from others and last minute mental focus session.
9. Start game and blow um down!
0. About 2 hour ahead pregame mental focus session.
1. Run and/or jump rope until a good sweat is built up 45 min pregame time.
2. Stretch.
3. Full set of arm circles.
4. Tubing with additional stretching.
5. Long toss out to not quite near max with out pull down.
6. 15-25 minutes prior to game bull pen session to get pitch feel.
7. 5-10 minute go over pitches and pitch selection with pitching coach and catcher.
8. 5 minutes get away from others and last minute mental focus session.
9. Start game and blow um down!
1. 50 minutes prior to game, run and stretch and
mentally focus.
2. 35 minutes prior to game, warm-up the arm in the following manner:
a) From 60' 6" (est.) begin to lightly toss the ball. After you make 15 throws, take two steps back.
b) Take 2 steps back every 2 throws while keeping an arc on the ball.
c) After you reach a distance the equivalent, roughly, of home to second (127' 3")make 15 throws from this distance.
d) After making 15 throws, move in 2 steps for every 2 throws.
e) Begin to increase the velocity of these throws. When you reach the 60' distance again, make 10 hard throws. You are now ready for the bullpen.
3. 20 minutes prior to game, throw in the pen for 10 minutes at a relaxed pace.
4. 10 minutes to game time, sit down get some water and collect your full focus. Then go out and win!
mentally focus.
2. 35 minutes prior to game, warm-up the arm in the following manner:
a) From 60' 6" (est.) begin to lightly toss the ball. After you make 15 throws, take two steps back.
b) Take 2 steps back every 2 throws while keeping an arc on the ball.
c) After you reach a distance the equivalent, roughly, of home to second (127' 3")make 15 throws from this distance.
d) After making 15 throws, move in 2 steps for every 2 throws.
e) Begin to increase the velocity of these throws. When you reach the 60' distance again, make 10 hard throws. You are now ready for the bullpen.
3. 20 minutes prior to game, throw in the pen for 10 minutes at a relaxed pace.
4. 10 minutes to game time, sit down get some water and collect your full focus. Then go out and win!
The idea on timing is to leave as much break between your warm up and first pitch as you would normally have between innings. Both of these (above) do that but they dont say why (you might want a 5 or 10 minute break before 1st pitch). Arm circles are good, too. I would probably have the catcher come up in front of home plate for a few pitches before he goes full distance behind the dish. Once you enter the pen, never throw a ball that does not have a downward plane / trajectory (like catcher standing up). Never stretch or throw without being hot (body temp up). Dont throw a warmup pitch that does not have a purpose or is not aimed at a precise location.
1. Full body stretch
• Walking toe touches
• Walking high knees
• High knees
• Backward reach
• Backpedal
• Butt kicks
• Shuffle
• Karaoke
• Walking knee downs
• Skip jumps
• Jobe arm stretches
• Band work
2. Begin mental approach
• Relax
• Envision throwing strikes
• Think about situational pitching
• Know your going to go out an compete for the win
3. Review any scouting information/line-up
4. Begin warm up routine
1. Long-toss
Before the catcher goes down into the squat position, the pitcher and catcher will go to the outfield to long-toss for 8 to 12 minutes, increasing to a maximum distance of around 120-feet
2. Full wind-up
Fastballs 5 @ 45-feet
Fastballs 5 @ 70-feet
Fastballs 5 @ 60.5-feet
Curveballs 5 @ 45-feet
Curveballs 5 @ 60.5-feet
Change-ups 5 @ 60.5-feet
3. Stretch
Fastball 1 @ 60.5-feet
Change-up 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Change-up 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Change-up 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Curveball 1 @60.5-feet
Fastball 1 @ 60.5-feet
Curveball 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Curveball 1 @ 60.5-feet
4. Full wind-up
One batter @ 60.5-feet
Total pitches: 42 + one batter
5. 0 - 2 pitches and pitch outs
• Walking toe touches
• Walking high knees
• High knees
• Backward reach
• Backpedal
• Butt kicks
• Shuffle
• Karaoke
• Walking knee downs
• Skip jumps
• Jobe arm stretches
• Band work
2. Begin mental approach
• Relax
• Envision throwing strikes
• Think about situational pitching
• Know your going to go out an compete for the win
3. Review any scouting information/line-up
4. Begin warm up routine
1. Long-toss
Before the catcher goes down into the squat position, the pitcher and catcher will go to the outfield to long-toss for 8 to 12 minutes, increasing to a maximum distance of around 120-feet
2. Full wind-up
Fastballs 5 @ 45-feet
Fastballs 5 @ 70-feet
Fastballs 5 @ 60.5-feet
Curveballs 5 @ 45-feet
Curveballs 5 @ 60.5-feet
Change-ups 5 @ 60.5-feet
3. Stretch
Fastball 1 @ 60.5-feet
Change-up 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Change-up 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Change-up 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Curveball 1 @60.5-feet
Fastball 1 @ 60.5-feet
Curveball 1 @ 60.5-feet
Fastball 1 @ 60.5-feet
Curveball 1 @ 60.5-feet
4. Full wind-up
One batter @ 60.5-feet
Total pitches: 42 + one batter
5. 0 - 2 pitches and pitch outs
