MMV #065: Bulletproof In-Game Routine for Relievers
Mar 25, 2024
TMVP #003: In-Season Throwing Masterclass
In this episode, Josh and I cover:
- 6 and 7 day rotations
- How to manage schedule as a reliever
- Josh breaks down what he does in between starts
- Lifting and conditioning in-season
You can listen on:
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Creating a pre-game routine for starters is easy.
Relievers?
That’s another animal.
The hardest part about being a reliever is knowing what to do and when to do it.
You don’t have the luxury of a starter who knows exactly when to start stretching, throwing, etc.
As a reliever you need to have a routine.
BUT it has to be adaptable.
There will be games you have to get ready quicker than others.
Today I want to breakdown what to do for:
• Plyos
• Catch play
• During the game
• Bullpen before entering
Plyos
Before catch play, perform your basic drills.
Things like reverse throws and pivot picks.
Save dynamic plyos for during the game.
Catch Play
Throw out to 90-120’.
Moderate intensity.
Grip work at the end.
During the Game
If you don’t know when you’re pitching, it’s important you stay ready throughout.
If the starter gets in trouble or it gets to the 4th inning, start doing a couple dynamic stretches in between innings.
As it gets closer to you going in, perform a few plyo throws off the mound if possible.
These should be your dynamic drills, gradually building up to a high intensity.
Bullpen
Quickly get your fastball going.
Throw it middle and focus on getting your arm hot.
Once fastball is ready, get primary off-speed pitch ready.
At this point you should be ready to enter the game if needed.
If you have time, get your other pitches ready as well.
Example for fast warm up:
5-8 fastballs
3-4 off-speed
Additional Notes
Catch play distance can vary depending on age and preference.
Using bands or a shoulder tube in the bullpen are also good tools to keep your arm loose.
RECAP
Relief Pitchers Pre-Game Routine
• Light plyos
• Moderate catch play
• Grips at the end of catch
• Move around in between innings
• Get fastball and primary OS ready first
• Get other pitches ready if there is time
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