VRHS_softball_journal_combined

● Whenever a pitcher is using his full set of mechanics he should be throwing to a catcher who is squatting down. Play catch (without full mechanics) with the catcher standing but when you are pitching (using mechanics) he gets down. This gets the body used to throwing downhill in the lower part of the strike zone. Pitching to a standing catcher promotes a pitch that is chest high which is a BALL in every high school league on Earth. ● The routine above allows pitchers to work on multiple things at the same time which saves pitches and energy. You are never just throwing. When you throw you are loosening your arm, focusing on location and command, reminding your body of the proper mechanics and release point. Only focusing on one of those things at a time considerably lengthens the warm-up process. ● Finally, wrap up your routine with NO MORE THAN 5 -10 minutes before game time. Anything more and the pitcher's arm and body starts to cool down too much. This is especially true if he is on the away team that bats first. Proper timing is a must PART1 Below is a pre-game schedule for a starting pitcher in a game that starts at 5:55pm (our start times). A pitcher certainly can adjust the times to fit any game time if needed. Below the schedule are some additional thoughts on the process.

5:05 - 5:15

● Jog to centerfield and back ● Sprints – start with some short sprints (2-60 ft) and finish with a couple long ones (2-100') ● Dynamic stretching of the arm and legs

5:15–5:25

● Short toss – play catch to loosen the arm ● Long toss – Gradually move back to about 90-100 feet (all line-drive throws, no big arcs)

5:25–5:40

● Warm Up all pitches with flips, work on tight spin and movement ● 30' toss – catcher down. Working on location using full mechanics ● 43' toss – gradually work back to 75' toss, still with catcher down, working on location, full mechanics ● On mound – throwing routine

5:40 - 5:45

● Go to the bench, drink some water, rest, and focus

PART2 This is a pitch-by-pitch routine when pitchers are actually in the bullpen practicing their pitches. This too can be tweaked to fit the needs of individual pitchers. Below the chart are some additional explanations of things that appear in the chart.