Pitcher Pregame Routine Must-Dos

Every baseball player wants to be on the field, competing at a high level, and enjoying the game they love. Playing at a high level requires a player to be ready both physically and mentally.

That’s why it’s important for a player to warm up properly and go through the right pregame routine to be ready when it’s game time.

Injuries can often be prevented in warm-ups. We’ve seen pitchers develop arm issues when they haven’t stretched properly before a game, or when they go in to throw in later innings without warming up first.

Pitchers throw the ball repetitively at high force, putting a lot of stress and strain on the arm. The more you throw, the more your arm is pushed to perform at a maximum level, which is why proper rest and recovery matter once you’re done throwing.

Every pitcher needs a proper pregame warmup and stretching routine to maximize performance. A good warmup helps reduce the risk of injury and improves your ability to throw with greater velocity, accuracy, and control, and matters for a pitcher’s mental readiness as much as physical readiness.

A proper warmup routine should include dynamic stretching exercises, such as arm circles, leg swings, and high knee jogs, along with other light movements that raise your core temperature and activate muscles throughout the body, preparing it for the workload ahead.

The pitcher pregame routine must-dos to help prevent injury

• Before you begin pitching, do some light running and warm-up stretches.
• Take off any clothing that won’t be used during the throwing session, so nothing catches when winding up for a pitch.
• Start at a distance of 40 to 45 feet from your target, using full natural motion as if you were on the mound.
• As you get more comfortable, slowly move the catcher back toward regular pitching distance until you’ve reached the rubber.
• Focus on fastballs first to get warmed up before attempting breaking or off-speed pitches, working to hit different spots to control movement, break, and accuracy on each pitch.
• Start by throwing 8 to 10 pitches from the mound at around 70 to 80 percent, to get your body into a rhythm and get comfortable with the movement of your legs, hips, core, and upper body, and get a feel for your mechanics and the mound.
• Then begin throwing at 100 percent; your body will be ready for the stress and torque needed to get the ball over the plate.
• Once you’re old enough to throw off-speed pitches, mix them in between fastballs to get your arm used to the different grips and torque those pitches require.
• Throwing 15 to 20 warm-up pitches before the game is recommended; most pitchers come to understand their body and recognize when they’re loose enough to take the mound.

If at any time you feel pain in your throwing arm, it’s better to stop than to risk further injury. Pitching involves a lot of force and stress on the arm, but it shouldn’t cause you pain; soreness is different than pain.

When you’re done pitching, make sure you get proper rest and recovery, which usually includes compression and ice. This is critical to keeping the muscles and arm healthy, and to staying on the mound as much as possible throughout the season.