How to Do a Proper Warm-Up for Fastpitch Pitching

Properly warming up before pitching helps minimize the risk of injury, and also helps to make sure that your pitches are working. The amount of time needed for a proper warm-up varies from person to person, but coaches consider 45 minutes adequate for most softball pitchers.



If possible, warm up with the catcher who will be calling your game. That will ensure she knows what's working for you and what isn't on that particular day. It's always best to know that ahead of time, rather than finding out in a game situation.

Instructions

    • 1

      Run or jog for five minutes to get your body loose. Stretch for five-to-10 minutes after jogging, paying particular attention to your arms.

    • 2

      Begin by throwing 10 overhand throws, then follow with 10 underhand throws. Stretch your arms again after completing these first throws.

    • 3

      Do 10 wrist flips standing about 5-to-8 feet from the catcher. Move out to 15 or 20 feet, and do 10 one-knee pitches. Stand up, move out to 30 feet and do 10 pitches at three-quarter speed.

    • 4

      Have the catcher call for 10 full speed fastballs from the full pitching distance, varying the location of her target with each warm-up pitch..

    • 5

      Have the catcher call for your other pitches -- change-up, spin, rise and drop. She should call each one until both of you are comfortable with how it's working.

    • 6

      Put a jacket or sweatshirt on after your warm-up to keep your muscles warm until game time.