I am looking for a good routine and bullpen warm-up for a relief pitcher to use when getting set to go in the game. I was hoping to find something online but mostly am just finding stuff for starters. Any routine/warm-up/bullpen sequences would be great. The pitches used are a 2 and 4 seam Fastball, Curveball, and Forkball.
1. Be the guy who warms up one of the outfielders. That will keep your arm loose in case you are needed quickly. Throw 2 and 4 seamers to the outfielder so you are getting a feel for both grips. Use good mechanics. You don't have to air any out. Just stay loose.
2. Watch the game and get a feel for when you might be used. If you are a closer, start moving/stretching/throwing to outfielders, etc about the 7th inning (or 5th if you are playing 7 innings). If you are a set-up guy, plan for going in at that time. If you are a long-relief guy, pay attention to how the starter is pitching. Missing his spots? Many runners? Multiple runs early? A lot of pitches? All are signs you may be needed sooner rather than later. Don't wait for a coach to say "get loose". Anticipate when you may be needed and beat the coach to it. Try to be warm before the coach calls. By "warm" I mean not just sitting still for many innings until the call comes. Make sure a catcher is ready to go too in case you are called. Have multiple balls ready. (see below)
3. When the call comes, DON'T WASTE TIME!! Get moving! Sprint to the bullpen if you are not already there. Start throwing with the catcher down and you about half the distance. Quick mechanics from the STRETCH and keep the ball at the catchers knees. Move back every couple throws until you are full distance. Then slow down a little and go through your normal stretch delivery. All fastballs early at a quick pace hitting low strike zone. Move side to side after that. When you have a feel for the fastball, throw your off-speed stuff to get a feel for those grips also. Have multiple balls near you in case one gets past the catcher. Grab another and have someone else get the other one. You keep throwing!
4. When you are about 80%, signal to the coach that you are ready. STOP and wait to see how the situation on the field develops. Don't just keep throwing and wasting pitches. If you see the coach walking on the field, you can get a few more pitches in before you need to leave. You don't need to be at 100% when you leave the pen because you still have 8 pitches when you get to the mound.
5. When you get to the mound, throw from the stretch if runners are on and try the following routine: FB down the middle/low, FB inside, FB outside, CHange-up down the middle/low, FB either side, CB/SL for a strike, CB/SL for a strike, and a low FB. You should be 100% now. (tweak the pitches depending on what you have)
This should give you something to work with. Change it around if needed to see what is best for you.
Best of luck!
BaseballByTheYard.com
