Pre-throwing routine

Pre-throwing · 15–20 min

This is the body work. Don't skip the heart-rate piece — that's the most important one.

1. 1

   Static stretch

   5–10 minutes. Easy holds. Get loose before you do anything else.

2. 2

   Band routine

   5 minutes. Same band list as the arm-care checklist.

3. 3

   Dynamic — heart-rate elevation

   Most important. Sprint, skip, and jump variations until you're actually warm.

Muscle activation · 7–10 min

1. 1

   Push-up with twist

   2×10 each.

2. 2

   Bear crawl forward + backward

   2×10.

3. 3

   Push-up opposite direction

   Same idea, other way.

Plyo routine · optional

60–80% effort. You're trying to feel mechanics, rhythm, flow, timing — and nothing else.

1. 1

   Feel it, don't max it

   If you use a weighted med ball or water bag, this is where you slot it in.

2. 2

   Save your bullets

   Don't spend the best stuff here. Save it for later.

Throwing progression · majority of your time

Keep it simple and loose. Don't try and do too much or think about too much.

1. 1

   Long toss with a changeup

   One thing I recommend is long tossing with a changeup to get a feel.

2. 2

   90 feet, then walk it in

   Start working on your pitches at 90 feet and slowly bring it in to 60.

3. 3

   About 80% until the mound

   All at about 80% effort until you get off a mound.

Off the mound · 10 min

15–25 pitches max, but go by your feel.

1. 1

   Sequences and locations

   Work on sequences, locations, envisioning situations.

2. 2

   Talk to yourself like you mean it

   Speak with nothing but confidence and positive things to yourself.

3. 3

   Breath control

   That's the reset between pitches.