Pre-Game Warm-Up: Preparing to COMPETE!

Hey There Friend!

Today's article is all about what your pitchers may wish to include in their pre-game warm-ups so they are prepared both physically and mentally to COMPETE!

Pre-game routines should include warming up both the muscles and the mind!

Here are some simple steps to follow:

1. The very first thing a pitcher should do on “game day” is to take time to set 1 or 2 small, specific, and easy to measure goals for herself.

These things can be based on things she’s worked on during practice or areas she knows she needs to improve based on her last performance.

• For example, first game out a great goal may be to throw 1^st pitch strikes at least 60% of the time. A pitcher's main responsibility to her team is to throw strikes AND work ahead in the count so she puts pressure on hitters to SWING the bat. Having a goal to get ahead on the 1^st pitch is a good way to keep her focused on attacking the zone early in the count and allowing her defense to help her!
• Another example may be based on how your pitcher performed in your games last weekend. Maybe she was great at throwing strikes and getting ahead in the count BUT she gave up several hits on an 0-2 count. Her goal for this week could be to give up NO 0-2 hits! This goal helps her focus on being BETTER at finding a spot on the edge of the zone OR out of the zone that will getting hitters to swing and miss OR create a weak contact.

Have your pitcher write her goal down somewhere she will SEE it during the game to keep her focused. Try using a note card and putting it in the dugout where she will see it or she can write it on her arm/wrist!

2. When starting a physical warm-up, jump rope or jog first and then take time to do some active stretching.

Here are a couple of the things you could use for both an upper and lower body stretch:

Arm Circle Routine

Leg Swing Routine

3. Next, throw overhand.

Set a goal to throw/catch a certain number "in a row" with her catcher. 20-30 reps are a good range to use. If one of them drops the ball during this part, they start over at zero! This helps create a real focus on accurate throws, a vital part of being a successful softball player! ; )

4. Pick out 2 mechanics or power drills to include in her warm-up.

Use drills that help YOUR PITCHER the most and remind her of things she needs to pay attention to throughout her season.

Everything your pitcher does in a warm-up should have a purpose! If you don't know WHY she is doing something, stop doing it!

• For example, if she tends to get a little tight with her arm circle, maybe she starts on 2-knees and works on her arm circle being loose and relaxed.
• If she struggles with balance, maybe she works on driving her knee to her target and counts to 3 while balanced on her stride leg.
• If she feels like she throws harder after using the heavy or light ball or doing long toss, maybe include a few reps of those.

She doesn't have to do LOTS of reps, focus on a few CORRECT reps NOT total reps, 3-5 reps where the ball is thrown straight and in or close to the zone.

This allows you to check yourself and feel confident that you are getting it right! This shouldn’t take more than a couple minutes to do!

5. When warming up most change-ups and spin pitches, start with spin and work back to full distance.

• Use a spin trainer if it gives your pitcher confidence!
  • Spinners and 2-colored or lined balls give you super valuable feedback when you use them consistently.
• Do 3-5 correct reps from close and then move back to halfway and do 3-5 correct reps.
• It’s important that she ADDS her legs and focuses on body position & timing for 3-5 correct reps at about 75% distance BEFORE moving to full distance. Many pitchers skip this step and have a harder time putting everything together from full distance because of it.

6. Next, I love pitchers to do "walk-throughs" OR "load and explodes" with ALL their pitches.

Walk-Throughs help with flow and rhythm and help all pitches feel like they have a similar timing.

Load and Explodes help with aggressively setting the stride foot on every pitch. Getting the stride foot down quickly is the key to creating good timing throughout the pitch.

2-3 reps of each pitch is all you should need to do to feel the timing and flow that these drills create!

7. Throw a few pitches from the rubber.

Use a similar mix that you may use in games with location, changing speeds and movement.

8. THROW to a couple hitters so you get OUTS in THE BULLPEN before your pitcher steps on the field!

Have a batter stand in the box and your catcher call pitches and balls and strikes. Get 1 or 2 OUTS before your pitcher leaves the bullpen.

This is a SUPER IMPORTANT step if you pitcher tends to struggle a bit in the early innings. Throwing to a few hitters in the bullpen prepares her mentally to attack hitters on the first pitch!

A few other reminders for about Pre-Game Routines:

• Use the SAME routine before every game.
• Know how long it takes from the time your pitcher starts her jump rope or jog until she is ready to step in the circle and compete! It will typically take anywhere from 10-20 minutes to get ready.
  
  • Some pitchers throw TOO MUCH during warm-up and are tired half-way through the game! Throw long enough to be ready, but DO NOT over throw!

Every pitcher is different! Figure out what YOUR PITCHER needs to be ready for her first pitch!

• If there is any chance your pitcher might be in relief, have her get ready before the game.
• Wear a jacket! She should wear after warm-ups and between innings. It’s always better to be a little too warm than to be even slightly cold. Warm muscles perform better and are less prone to injury!
• Use the warm-up pitches before every inning. If something wasn’t working well the last inning, throw a little extra in the bullpen between innings and throw it during your warm-up pitches.
  • If you are going to throw the first hitter a change-up or a movement pitch, throw it on at least one of your warm-up pitches!

Make sure to take time during pre-season to PRACTICE a pre-game routine and make small changes to it if needed.

Remember, this routine is something your pitcher will do before each game and should make her feel GOOD and give her CONFIDENCE that she is ready to lead her team in the circle!

All My BEST,

Myndie