Warmup Drill: Dynamic Warmup Routine for Baseball Pitchers (Baseball)
A specialized pitcher-focused dynamic warmup sequence designed to prepare the arm, shoulder, and entire kinetic chain for throwing. Essential pre-pitching routine to prevent injury.
Instructions
Start with full-body dynamic movements to raise core temperature and activate major muscle groups. Progress to shoulder-specific mobility exercises including arm circles, scapular wall slides, and band work. Perform rotational core exercises to prepare the kinetic chain. Execute throwing progression starting at 30 feet with proper mechanics, gradually increasing to full distance. Include long toss if appropriate for age and skill level. Focus on quality of movement over speed throughout. Complete the routine feeling loose and ready, not fatigued.
Coaching Points
- Never rush the warmup - injury prevention is paramount
- Focus on full range of motion in all shoulder exercises
- Emphasize proper throwing mechanics at every distance
- Watch for compensatory movements indicating tightness
- Throwing should feel progressively easier, not harder
- Mental preparation is as important as physical - focus on breathing
At a Glance
- resistance bands
- baseballs
- open space
Quick Actions
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