What is a Warmup?

Today, let’s talk proper warmups, with special guest writer, Angela Tincher O’Brien.
Between regular pitching workouts and the “big game” that is always around the corner, a proper warm-up can get overlooked. It’s one thing to be mentally focused during practice or a game, but how much can the correct focus during warm-ups affect your performance?

I think a good mental approach and understanding the priorities of a game warm-up become increasingly important with age and competitive level, but the earlier you get comfortable with your routine, the better! What is the primary purpose of your warm-up before a game? Simply that—to warm up!
You need to realize that every day you practiced mechanics, spins, etc. has built the foundation for great muscle memory, and on game day you just need to get those muscles loose and ready. Develop a routine that makes you comfortable, but remember a few key points.
Less is more. If you were running a marathon, would you run another 26 miles beforehand just to make sure you were ready? Of course not. You need to save plenty of gas for the game. Keep it short and simple. 25-45 minutes should be plenty, depending on how fast you go between pitches.
Don’t do too much too soon. Your first riseball or change-up doesn’t need to be spot-on. Pick one aspect at a time to nail down. Maybe, get your spins tight, then add the right height zone, and lastly try to spot inside/outside and slowly increase speed. Pitchers who want that “perfect pitch” in the first 5 minutes of their warm-up can overthrow, start forcing things, and get stressed!
Your mind also needs to be loose and ready. Entering the first inning, you need to be calm, collected, and confident. Even if you don’t feel as happy with your fastball as you were in that great practice last week, you have to realize that it didn’t go anywhere. Concentrate only on positives in your warm-up, and trust that you can keep getting better every inning. Maybe you’ll start out with great location, and tighten up spins or speed as you go. If you worry too much about what’s missing you might lose what you already have.
Overall, repetitions and “work” happen every day in practice and lessons, so relax on game day and trust yourself and your preparation! If you’ve put in the time, then a proper warm-up is the last step before taking it into the circle. Finally, and most importantly, remember to have fun!