Pitching Routines

By Steven Ellis former Chicago Cubs pitching pro

What do your pitchers do before games? How much throwing should a pitcher do before a game?

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


 

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