Warmup Drill: Pro Pitcher Warm-Up (Baseball)

Professional-level pitcher warmup in seven phases. From foam rolling to pitch sequencing, complete preparation for game readiness.

Pro Pitcher Warm-Up - Baseball Drill Video

How to Run This Drill

  1. Phase 1: Self-myofascial release using foam roller and massage tools on key muscle groups.
  2. Phase 2: Dynamic flexibility sequence - hip mobility, thoracic spine rotation, shoulder range of motion.
  3. Phase 3: Band work for rotator cuff activation and scapular stability.
  4. Phase 4: Lower body activation - hip bridges, lateral band walks, balance work.
  5. Phase 5: Arm care routine with specific exercises for shoulder health.
  6. Phase 6: Progressive throwing from 30 feet to full distance including all pitch types.
  7. Phase 7: Final mental preparation and pitch sequence planning. Each phase builds on the previous.

Coaching Points

  • Seven phases of complete preparation
  • Foam rolling releases tight muscles
  • Band work activates rotator cuff
  • Each phase builds on the previous
  • All pitch types included in warmup
  • Mental prep and sequencing to finish

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At a Glance

Categories
WarmupPitching
Focus Areas
Dynamic Warm-Ups
Age Groups
13-1415-1617-1818+
Players
1-5 players
Difficulty
advanced

Equipment Needed

Franklin Sports Official Size Baseball, 9", 1 PackBaseballsJaeger J-Bands Resistance Bands for Baseball & Softball PitchersResistance Bands

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