Pre-Game Routine For Starting Pitchers
ARM Pitching Development
By Coach Jason Beeding
Pre-Game routine for starting pitchers
The day before
- Eat Well
- Hydrate
- No Fast Foods
- Sleep 8 - 10 Hours
Eat well and hydrate well. Avoid fast foods. This type of food will burn too quick and won't provide much long term fuel. Make sure to get at least 8 - 10 hours of sleep. While this may be an obvious one for most athletes, the importance of rest and hydrating cannot be overstated. Especially when it comes to performance. If you don't have enough sleep or water before you get on the field you will put yourself at an increased risk for injury. Plus you could suffer from muscle cramps and fatigue.
1 - 2 Hours Before the Game
- Eat Something
- Focus & Visualize
Starch-based meals should be the focus. "Foods like lower fiber rice, pasta, and breads are good options." Don't pig out. You want just enough food to give you energy for your game. Too much food an you will end up feeling tired and sluggish. Keep it simple.
Time Breakdown
Plan for 45 min - 1 hour pre-game prep time.
1 hour to go
Finish eating if haven’t done so
already. Start to transition your mind
over to game focus. Do not be rushed in
your preparation, this is when things start to break down or go wrong. Allow ample time to prepare in a comfortable
controlled manner.
45 - 50 Minutes to go
Do
a light 5 min jog then 5 - 10 min dynamic warm-up. Start to get the blood flowing.
-
Light jogging or jump-rope for 5 mins
Dynamic Warm-up
(5-10 mins)
- - Side shuffles with arm swings
- - Jump and reach
- - Walking lunges w/ twist
- - Single leg toe touches
- - Straight leg kicks
- - Hip / Leg swings
- - Side Lunges
- - Butt kicks
- - Arm circles
- - No Money
* Add in water when needed
Banding routine:
(5 - 10 mins)
Pick
out your favorite J-band routine or ARM routines and spend 5-8 min.
- - Forward / reverse fly’s
- - Scap pulls
- - Forward rolls
- - Pull back / roll up / reach up
- - Internal / external rotations
- - Core rounds
- - Etc.……..
3
- 5 min Water break
Hi
intent body movements (3 - 5 mins)
- - 3 -4 10 yard sprints
- - 2 -3 exploding jumps
- - 3 x 5 Ice skaters
- - Quick Drink
Start Catch Play (10 - 12 mins)
3 - 5 min Water break
Start Bullpen Process (10 - 15 mins)
Game Time
Focus and control your environment and though process.
- If time is running long stay warm / loose by jogging your arm using your bands.
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Coach | Mentor | Author
www.armbaseballtraining.com
www.jasonbeeding.com
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