BEFORE PRACTICE

DO IN ORDER — TOP TO BOTTOM
1
GET LOOSE
3 min
Hat ongear at dugout
Drink waterbefore you start
Easy jogfoul line × 2
Coach huddlelisten up
2
DYNAMIC WARM-UP
5 min
Foul line out 60 ft, jog back. Same order every time.
High kneesknees up, 60 ft
Butt kicksheels to butt, 60 ft
Karaokesideways, both ways
Lunge + twistbig step, turn, 60 ft
Frankensteinsstraight leg kicks
Inchwormswalk hands to plank, ×4
Arm circles10 each way
Build sprints50% then 75%, ×2
3
ARM CARE
3 min
External rotateelbow tucked, out, ×10
Internal rotateelbow tucked, in, ×10
Pull-apartsarms straight, slow, ×10
Y — T — Wsee diagram below
Y T W
Bend over at the waist. Make 3 shapes with your arms. 5 of each. Y thumbs up overhead  •  T arms straight out  •  W elbows in, hands up. Squeeze shoulder blades each one.
4
CATCH-PLAY PROGRESSION
8 min
Pair up. Start close, build out, come back in. Never start hard.
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 OUT
60 ft
6 throws
5
COME IN
45 ft
6 throws
⚾ PITCHING TODAY?

After catch play, find a coach for your bullpen.

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

2. Walk to the mound. Practice motions, no ball.

3. ~15 fastballs, build it slow.

4. A few change-ups. No curveballs.

5. Sit, drink, breathe.

RULES & CUES
  • Eyes up, mouth closed when coach talks.
  • 4-seam grip every throw, aim for the chest.
  • If it sails, move closer.
  • Move with a purpose. Quality over speed.
  • Arm hurts? Stop & tell a coach.
Same routine, every practice. That's how good ballplayers stay healthy.