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Many game day routines for successful pitchers seem to mix elements of superstition with wisdom. Arriving at the ballpark at a certain time, eating the same pre-game meal or wearing the same pair of socks can all be a part of what pitchers do to feel prepared for competition.
Anyone who has followed the career of Roger Clemens has likely seen him patting the Bambino's head in Monument Park at Yankee Stadium, and Trevor Hoffman's mid-game shower has been discussed by teammates and sports writers alike. It seems anything to make a pitcher feel prepared mentally and emotionally can only contribute to feelings of familiarity and comfort.
But preparing the body to pitch is another story, and can largely influence the outcome of his performance based on what was included, or not included, in the pre-game routine.
The following elements of a pregame routine might be helpful:
* Pitchers should go through an adequate time of "core temperature elevation" before ever throwing a baseball. This usually includes a handful of "poles" run at a slow-speed, and are designed to increase blood-flow and oxygen throughout the body.
* Pitchers enrolled in training programs with the Arizona Pitching Academy are taught several exercises to help properly warm-up the body, joint by joint, from head to toe. These "dynamic flexibility" routines are different than traditional "stretches" and prepare the body to move laterally and rotationally. In short, taking the body in the directions it will use while on the mound will help to maximize performance and reduce injury.
* On the field throwing programs typically come next, and the pitcher should be warming up by performing pitcher-specific drills such as step-behinds, cross-over's and narrow-stance throwing. These drills were developed by Advisory Board Member Tom House and are tremendous for wiring the body to go from lateral movement to rotational movement, and to generate lateral and rotational momentum to gain lateral and rotational velocity.
* A small amount of "long-toss" can come next, and a couple of important details should be mentioned. 1) Long toss does not build arm strength but arm endurance. 2) Long toss should only be as long as the thrower can throw with perfect mechanics. Anytime the pitcher changes his posture to deliver the baseball, injury precursors are more prevalent.
* Intensity of throwing needs to be monitored, especially for younger throwers. Tom House compares this to pulling a car out of the driveway and ultimately driving on the freeway. The car starts out very slowly and gradually builds speed to the freeway. Many young pitchers try to go from "zero to 90" in just a few throws which can dramatically hinder performance for that game.
* Actual bullpen sessions, on the mound, should only be approximately 30-35 pitches with only the last 5-6 thrown at game-speed. Throwing too hard, too early, can ultimately limit a pitcher's endurance, velocity and command for that outing.
* Pitchers should be sure to work on all pitches, while never throwing more than 3 breaking balls or change-ups in a row. I'll explain the reasons for this in an upcoming segment on throwing specific pitches.
* Starting pitchers should typically start throwing in the bullpen approximately 15-20 minutes before game time. This will allow for a relaxed session but won't cool down the pitcher too much before the umpire starts the game.
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