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.
How to Run This Drill
- Phase 1: Self-myofascial release using foam roller and massage tools on key muscle groups.
- Phase 2: Dynamic flexibility sequence - hip mobility, thoracic spine rotation, shoulder range of motion.
- Phase 3: Band work for rotator cuff activation and scapular stability.
- Phase 4: Lower body activation - hip bridges, lateral band walks, balance work.
- Phase 5: Arm care routine with specific exercises for shoulder health.
- Phase 6: Progressive throwing from 30 feet to full distance including all pitch types.
- 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
Quick Actions
At a Glance
- baseballs
- resistance-bands
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