A problem I see often is athletes who dismiss the importance of a proper warm-up and none other come to mind more than pitchers. All too often pitchers throw to warmup instead of warmup to throw. This is still a huge problem in my eyes at all levels of play.
Too often I see young athletes do no warmup prior to competition and begin their throwing program to warmup for their bullpen work that will precede their game.
For years with the Angels as well as at the collegiate level I watched starting pitchers do maybe 5 min of static stretching and a couple of jogs back and forth and then start throwing a baseball at 60 feet. What was even more annoying was on days they didn’t start they warmed up with the rest of the team which usually included a thorough dynamic warmup. It has never made any sense to me that on the days they didn’t play the were more warmed up than the days they actually performed their sport.
I’ve even seen pitchers warm up more for their running program on their “off days” at the professional level. When I would bring this point up to coaches they would always answer with “They’re on their own. They know what they need. It’s whatever they usually do.” The problem becomes that many of these kids come from not really having a structured program at the high school level. So they just do what they did prior to games in H.S.
Our starting pitchers at TCU have a specific warmup prior to their start centered around their movements and needs as an athlete. It begins with a general body warmup but progresses to increasing movement and mobility throughout the hips, thoracic spine, and shoulder as these areas become highly important in the throwing athlete.
We start out around the hips creating movement on the front side to the back side. From there we will move into our thoracic spine progression. Towards the end of our warmup we move up the kinetic chain to the glenohumeral joint and create warmth and mobility here. Our kids are sweating heavily by the time our 12 minute session is completed.
When I first began implementing this warmup with our staff it wasn’t uncommon to see our starting pitchers velocity up by 2-4 mph.
The problem was that they previously weren’t preparing their body for movement, and explosive movement at that. Even though they had thrown for 20 minutes their bodies weren’t really that prepared.