#4 Pitching Warm Ups and Warm Downs

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Warm ups are the 2nd most forgotten element in pitching. Only warm downs are more neglected.   WARM UPS:  DO NOT RUSH YOUR WARM UP. If the pitcher is starting in the game the warm up should be timed to end just before the game begins, giving the pitcher enough time to get to the diamond without running. The catcher should have a backstop and catching equipment. Nothing ruins a warm up more than a break caused when the ball gets by a catcher who now has to run (walk #@%$%##) to retrieve it. If this isn't possible the catcher should have a few extra balls available. The pitcher should have a rubber. The distance should be exactly correct. The ball should be exactly the same as a new game ball. The ball should be dry and a towel should be available to keep it dry. It would be nice if the catcher knows the pitcher's capabilities in movement, speed and location. Warm ups should start at a relaxed pace with only enough effort to allow the ball to reach the catcher. The pitcher may want to start closer to the catcher to be sure nothing is overstressed until the warm up is well along. The pitcher may also want to start using just arm rotation before going to a full body motion. The effort and distance should be increased as the pitcher feels more loose. Ultimately throwing at full strength from full distance. As soon as the full effort level is reached the pitcher should throw enough of each of their pitches to feel like all is working fine. Please, no radar guns here. Once the warm up is completed the pitcher should put on a jacket to keep the arm fully warm NO MATTER how hot the day is.  There is no set time for the length of a warm up, it will depend entirely on the pitcher and their soreness or stiffness level. Some will be done in 10 minutes, some will take 30 minutes, BUT if the correct amount of time is used the probability of muscle injury is dramatically lowered. The catchers should make ONLY positive comments to the pitcher during the warm up. After it is complete (if the relationship between the warm up catcher and pitcher is strong enough) the catcher may want to tell the pitcher what is and isn't working and how the speed seems. That same report should go the coach calling the pitches. If the pitcher is back-up for the game they should also go through a complete warm up and keep the jacket on. If the pitcher is not suppose to pitch we suggest they also warm up just to the full effort, full distance level. The reason is you never know what might happen. If your warm up time is 20 minutes and because of some unexpected set of events you suddenly have to pitch, the 5 to 10 pitches the umpire gives you will be WAY TOO FEW! THE WARM UP SHOW: People will be watching, now is the time to impress them! You don't have to throw hard to impress, just act very professional and assured. Do not show anger, nervousness, or seem anxious. Don't ask for any instructions. If it is a night game you will seem faster, use that to your advantage. If you have an awesome change up, throw it as few times as possible in warm up. We always suggest that the catcher's glove produce the loudest possible noise when a ball arrives. Treating the glove with oil and being sure it is properly conditioned is important to sound.  Loud sound is to a pitchers advantage.  NEW INNING WARM UP: If its the pre first inning warm up on the field NEVER show your change up. You will get usually 5 pitches, be sure the last is either your best (out pitch) or your fastest. Don't worry if its a little wild, it will make the batter think more. WARM DOWNS: Exactly the same as warm ups but in reverse and somewhat shorter. Pitch until relaxed and stop when you have a  calm heart beat. This will help decrease your soreness the next day. If you went several innings we would suggest you ice the front of your shoulder and the lats on the pitching arm side, 20 minutes on, 20 off, repeat 3 times.   Next on our topics is tricks to make practice more fun and give a better result. Bad practices drive pitchers out of the game so be sure to check our next  blog entry. If you have any comments to this please type them in below. We keep an eye on the blog and will answer your questions.