WebBall.com - The Pitching Cycle

Rest, recovery & preparation

Yes, this is longer than the typical 4-day Pro cycle (we are talking young arms here). It's not quite a full week, but some of these events can overlap. What's important is the principle. For a discussion on other ways to look at the cycle, see bottom of page.

Every warm-up should have a pattern, a routine. And every week should be on a schedule.

The cycle here would be

Rest Day
Team Practice Day
Endurance Day
Sidework Day
Light Day
Game Day

Game-Day Workout

Warm Up...

Establish control and concentration before the game.
Spot every warm-up throw, work to every section of plate width, throw through the mitt. (Control & Movement.)
Run through a set routine and number of pitches, no matter how your arm feels...
- 4-seam (5), 2-seam (5), breaking ball for strike (5), 0-2 curve (5), box change-ups (5)
- from full wind-up then from stretch, plus hi/lo in/out sets.
Finish each set on full count pitch (visualize).

On mound...

Start with fastball.
Make number 8 your likeliest first pitch, don't waste any.
Remember your post-game flexibility stretching and jog. (10 minutes ice, 20 minutes run.)

Rest Day

Rest day right after game day means limited throwing activity but not mental rest.
Doing pre-game routines (stretching, etc.) with team is still a good idea, and the resting pitching can chart the game (or play the field at another position).
If the day-after is not a baseball day, then they could on their own go for a jog or bike ride.
If day-after is team practice resting pitcher can do baserunning type drills.

Team Practice Days

A full bullpen workout takes 40-60 pitches at minimum 75% output, to do any good. On off days concentrating on fielding throws only.

Work on...

Long toss (flat throw, end with one-hoppers - see details. Also, long toss can be varied with other distance or velocity work.)
Base coverage at first, 3rd, home (passed balls).
Fielding drills, and shag for B.P. (You will also take B.P.)
Infield Drill... Here's a defense drill for 2 catchers and 3 pitchers.
Fielding Playbook... Here's a series of drills for pitchers that can involve the whole team.

Other Days

Off Days...

On endurance / light work days without a team practice do stretching, aerobic work out, leg exercises.
Include a stamina activity, such as jog, long bike ride, swimming.

Side Work Days...

Two days before the next start is ideal - on the side on a team practice day, or even in the bullpen on a game day (but not for the purpose of taking the mound.)
Get in full warm up routine, but at 60-70% output - paired up with another pitcher.
Remember cool-down routine

Making Adjustments

Life and reality as a youth baseball coach clash with the nice 4-day theory of pro ball.

First, we don't always have them every day.
Second, they are young and still developing.
Third, we are talking early season - tournaments, champinship rounds will shorten this cycle at times.

So, some adjustments to the schedule...

The day after game day should be a rest day and the day before a game should include primarily conditioning work, not throwing work.
In any suggested cycle, depending on your talent availability... you need to consider which pitchers are self-starters and which need more discipline.
In situations where baseball is a Mon.-Fri. program only, pitchers with game days on Thurs. or Fri. are always going to be better monitored than pitchers who take the mound Mon. or Tues. Early-in-week pitchers would need to be self-starters because they have to do some of the rigorous stuff on their own on the weekend.
All sessions must include proper tubing warm-up and wind sprints afterwards.
Rest days should NOT include even recreational throwing or strenuous upper-body work like swimming, just go for a jog or bike ride.
By the way, tell all pitchers they are banned from playing video games or cell text-messaging 24-36 hours prior to stepping on the mound for game day. Pitch grips and carpal tunnel syndrome don't mix.