Warmup Drill: Dynamic Warmup Routine for Pitchers (Baseball)
Pitcher-specific warmup routine progressing from general movement to throwing. Focus on shoulder mobility and rotational core.
How to Run This Drill
- Start with full-body dynamic movements: jogging, high knees, butt kicks, shuffles.
- Progress to shoulder-specific exercises: arm circles (small to large), scapular wall slides, band pull-aparts.
- Perform rotational core exercises: trunk rotations, medicine ball twists, hip circles.
- Begin throwing progression at 30 feet with focus on mechanics, not velocity.
- Gradually increase distance as arm warms up, maintaining proper mechanics at each distance.
- Include long toss if appropriate for age and skill level. Finish feeling loose and ready, not fatigued.
Coaching Points
- Progress from general to specific movements
- Shoulder mobility is critical for pitchers
- Rotational core prepares the kinetic chain
- Throwing starts easy at short distance
- Finish loose and ready, not tired
- Same routine before every bullpen and start
Quick Actions
At a Glance
- baseballs
- resistance-bands
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