Relief Pitcher Warm Up

Ready, Stay Sharp

⚡️ Crush a Red Bull & slap on some Red Hot… 🔥 (Kidding… kinda.)

If you’re a relief pitcher, you know the challenge—staying loose and ready without burning yourself out before you even step on the mound. Some guys pace, some stretch endlessly, and others just sit, waiting for their name to be called. But the best relievers? They have a plan.

A structured yet flexible in-game warm-up routine makes all the difference. While feel plays a role, having a simple, repeatable process ensures you're primed to perform without wasting energy.

The Game-Ready Relief Routine

Use this framework to stay locked in and prepared:

✅ Quick Dynamic Warm-Up (Every 1–2 Innings)
Loosen up with light movement—hip mobility drills, skips, arm swings, and torso rotations. Keep blood flowing without overexerting.

✅ Arm-Specific Activation (Armored Heat App – Your Secret Weapon)
Target key muscles with band work, shoulder activation, and controlled mobility drills. A few high-quality reps go a long way.

✅ High-Intent Med Ball Throws
Think explosive and efficient. A couple of rotational throws at high intensity mimic the power you’ll need on the mound.

✅ Plyo Work as Game Time Approaches
Get the arm moving with light plyo throws—gradually building intensity as your name gets closer to being called.

Minimum Effective Dose: The Key to Longevity

Overdoing it? You’ll be gassed before your first pitch.
Under-preparing? You’re rolling the dice with your health and performance.

Find that sweet spot—just enough to be sharp, but not so much that you’re fighting fatigue by pitch #10.

💡 Stay loose. Stay locked in. Stay ready. Because when the call comes, it’s time to dominate.