BEFORE THE GAME

FOLLOW THE CLOCK
PRE-GAME TIMELINE
T-45
ARRIVE & CHECK IN Hat on, jersey tucked. Bag in dugout. Drink water. Easy catch with a partner — 10 ft, no hard throws.
T-35
DYNAMIC WARM-UP Full sequence — high knees, butt kicks, karaoke, lunges, Frankensteins, inchworms, arm circles. Just one build-up sprint. Save the legs.
T-30
ARM CARE External & internal rotation, pull-aparts, Y-T-W. 10 reps each.
T-25
CATCH PLAY Full progression below. End at 45 ft on a line, with zip.
T-15
POSITION WARM-UP Find your spot — coach hits to you. See your position card below.
T-5
DUGOUT Helmets and bats out. Last drink. Coach reads lineup. Hat-tap, dugout chant, play ball.
T-25
CATCH-PLAY PROGRESSION
8 min
10 ft on knees 25 ft one knee 45 ft stand up 60 ft stretch out 45 ft come in
1
WRIST FLICKS
10 ft
8 throws
2
ONE KNEE
25 ft
8 throws
3
STANDING
45 ft
8 throws
4
STRETCH
60 ft
6 throws
5
COME IN
45 ft
6 throws
INFIELD
  • 2–3 grounders from coach.
  • Field clean. Crow-hop.
  • Throw to first.
  • Last one: tag at the bag.
OUTFIELD
  • 2 fly balls from coach.
  • Get behind it. Two hands.
  • Crow-hop, throw to cut-off.
  • Yell "Mine!"
CATCHER
  • Full gear by T-20.
  • Pop-time to 2B — 3 reps.
  • Block 2 short hops.
  • Then pitcher bullpen.
⚾ STARTING PITCHER

T-20: with catcher to bullpen mound.

1. Flat-ground at game distance — 8 throws.

2. Rubber. Practice motions, no ball.

3. ~15 fastballs: 60% → 75% → 90%.

4. 4–6 change-ups. No curveballs.

T-10: done. Sit, drink, breathe.

~20 pitches total. Save it for the game.

GAME-DAY RULES
  • Today is not the day to throw harder than ever.
  • Save your legs.
  • Hustle on, hustle off.
  • Cheer loud and positive from the dugout.
  • Arm hurts? Tell a coach right now.
Same routine every game. That's how good ballplayers stay healthy and ready.