Warmup Drill: Pro Pitcher Warm-Up (Baseball)
Professional-level pitcher warmup routine with detailed explanations of each phase. Learn the exact sequence used by pro pitchers to prepare for maximum performance.
Instructions
Phase 1: Self-myofascial release using foam roller and massage tools targeting key muscle groups. Phase 2: Dynamic flexibility sequence emphasizing hip mobility, thoracic spine rotation, and shoulder range of motion. Phase 3: Band work for rotator cuff activation and scapular stability. Phase 4: Lower body activation including hip bridges, lateral band walks, and balance work. Phase 5: Arm care routine with specific exercises for shoulder health. Phase 6: Progressive throwing program from 30 feet to full distance including all pitch types at appropriate distances. Phase 7: Final mental preparation and pitch sequence planning. Each phase builds on previous, creating complete readiness.
Coaching Points
- Professional routine requires discipline and consistency
- Soft tissue work prevents compensatory movement patterns
- Never rush any phase - each serves specific purpose
- Listen to body signals and adjust intensity accordingly
- Throwing program should end feeling strong, not fatigued
- Mental preparation is what separates good from great
- Keep detailed notes on what works best for you
At a Glance
- baseballs
- resistance bands
- foam roller
- massage tools
Quick Actions
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