One Pitch at a Time: Why Every Pitcher Needs a Routine

Hey Friend!

This week, I want to spend a little time talking about Pre-Pitch Routines. Every pitcher needs a pre-pitch routine and now is the PERFECT time to check in on what she is doing (or not doing)!

A solid Pre-Pitch Routine builds consistency, boosts confidence, and gives your pitcher specific triggers to help her play the game one pitch at a time.

Think About It Like a Free Throw…

If your pitcher plays basketball, ask her what her routine is before she shoots a free throw. Almost every player will be able to rattle it off:

“I line my right foot up with the middle of the basket, get the ball from the ref, dribble 3 times, spin the ball, take a deep breath, tell myself 'nothing but net,' look at the front of the rim, and shoot.”

Coaches teach this type of routine to help players clear their minds, stay present, and build confidence—because they’ve repeated this same process hundreds (even thousands) of times.

Now ask that same athlete what her routine is before throwing a pitch...

Many pitchers can’t tell you. They haven’t yet been taught just how powerful routines are when it comes to staying locked in and preparing for the only thing they can control:

👉 The NEXT pitch.

Start Simple (And Start Now)

If your pitcher doesn’t have a routine yet, now is the time to help her find one.

Make sure it’s:

• Simple

• Comfortable

• Personal/unique to her

• Takes only a few seconds to complete

Each step of the routine gives her a chance to clear her head and reset. Just like a free throw, it’s a chance to refocus and build confidence with every rep.

Here are a couple examples of basic routines:

Routine Example 1:
Get the ball back from my catcher → Fill in the dirt in front of the rubber → Stand one step behind the rubber → Put my ponytail over my left shoulder → Step on the rubber → Get the signal from my catcher → Tell myself “throw through my target” → Take a deep breath → Lock into my target → Throw the pitch

Routine Example 2:
Get the ball back from my catcher → Walk to the back of the circle → Spin the ball on my leg twice → Walk to the rubber → Get the signal from my catcher → Tell myself “attack this hitter” → Take a deep breath → Lock into my target → Throw the pitch

When “Something” Happens…

You’ve seen this, right?

Everything’s going great… your pitcher is cruising… defense is making plays… and then “something” happens:

• A walk

• A dropped fly ball

• A missed call by the umpire

• A grounder through the legs

Suddenly, the pitcher unintentionally speeds up the game—she stops using her routine and starts reacting emotionally to what just happened. When that shift happens, I can almost always predict what comes next. And it’s usually not good.

This is where routines become even more important.

In tough moments, a pitcher should add a little extra to her normal routine. That small addition gives her—and her team—a few more seconds to reset.

Routines for Adversity

Here are two examples of how a pitcher might add something personal to her routine during adversity. Look for the bolded elements:

Adversity Routine Example 1:
Get the ball back from my catcher → Fill in the dirt in front of the rubber → Walk to the back of the circle → Look at second base → Write my grandma’s initials in the dirt (she’s my ROCK) → Take a deep breath → Turn and face my catcher → Step behind the rubber → Put my ponytail over my shoulder → Step on the rubber → Get the signal → Tell myself “throw through my target” → Deep breath → Lock in → Pitch

Adversity Routine Example 2:
Get the ball back → Walk to the back of the circle → Pick up a handful of dirt and squeeze → Read the word I wrote on my glove (“COMPETE”) → Drop the dirt and wipe my hand on my pants → Spin the ball twice → Step to the rubber → Get the signal → “Attack this hitter” → Deep breath → Lock in → Pitch

Personal Touches That Help

These “extra steps” should be meaningful and unique to each pitcher. They can help her stay grounded, re-center her focus, and even bring a little perspective during tough moments on the field.

Here are a few ideas to help your pitcher find what works for her:

✅ Write a word or quote inside her glove or on her wrist
Something that keeps her present, reminds her to compete, or simply makes her smile. I’ve had pitchers write favorite quotes, Bible verses, strong words like “breathe” or “fearless,” and even silly things.
One pitcher told me her word was “ice cream”—because after games, she loved going out with her teammates for ice cream. That one word made her relax, smile, and remember to have fun.

✅ Pick up and squeeze dirt or rosin
The act of squeezing something provides both a physical and emotional release. Dropping the dirt and wiping her hands on her pants becomes a symbolic way to let go of the last play and move forward.

✅ Write something in the dirt with her toes or finger
This tool can bring perspective and emotional strength. One pitcher told me she writes the initials of her best friend who passed away from cancer. For her, it’s a reminder to fight hard and be grateful for every moment she gets to compete.

Download: Routine Builder Worksheet

I’ve attached a [PDF HERE] to help your pitcher reflect on and build her own routines. There’s space for her to brainstorm both a standard Pre-Pitch Routine and an Adversity Routine, plus a section to write down game-day triggers that might mean it’s time to slow down and reset.

Knowing her triggers makes it easier to recognize when she needs to use her adversity routine—and that can make all the difference.

Let’s Hear From You!

I’d LOVE to hear what routines are working for you or your pitchers!

Send me a video of your routine—or tell me how your adversity routine is personal to you. What you’re doing might be exactly what another pitcher needs to hear! You can always reach me HERE, my friend! ; )

All my best,
Myndie