Here's a baseball pitching warm up routine for game days that can help you better prepare for your performance.
Head down to the bullpen about 30 minutes before game time. Bring a warm up jacket with you. You'll want to put it on after you're done warming up your body to pitch.
The first thing you'll want to do is run about 10 light wind sprints, 90-100 feet, and then stretch your arms and legs for about 5 or so minutes.
Throw easy at a short distance to warm up the arm. Slowly lengthen the throwing distance into a 70-100 feet toss. This might take about 10 minutes, but it is also a great time to get ready for the game mentally!
Once you've long tossed, start throwing fastballs off the mound. This will be your most important pitch. Throw your first fastballs on the outside half of the plate to stretch the arm out. Throw fastballs for a few minutes.
Next, alternate with your off-speed pitches - fastball/curve, fastball/curve, etc. - until you are comfortable, then move on to the change up, same alternating style. Then slider and so forth.
If you are the home team, end your bullpen and pitching warm up 5 minutes early. If you are the road team, end your bullpen and pitching warm up when the game is about to start.
If you are a slow starter this may tell you to start a little earlier: 15-20 minutes of throwing.
Also, on cold days you must add another 5 minutes as it is hard to loosen up on such days. Warmer days you can cut down on the amount of throws, your bullpen may take only 12 minutes on such warmer days.
Much of warming up in the bullpen depends on personal style. You have to find out what works for you.
Remember, during your baseball pitching warm ups, a bullpen is to establish feel as well as mentally getting ready for the game.
After the game, stretch for 10 minutes, then ice for 15-20 minutes.
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