Build a Routine

Whether you are in your first year of Pro Ball trying to adapt to a 5 day rotation or a club player traveling to play on weekends, a fundamental component of consistency is having a routine. This includes pregame routines, postgame routines, and even smaller in-game routines. A routine will give you the foundation for consistency, development, and preparation. It is insane the amount of players we hear say “I wish I would have had this routine at an earlier age”. The great thing about a routine is you can make it completely your own and place things that you have value in it. Building your very own routine is all “trail and error” finding out what works best for YOU, but step 1 is developing one to use as a starting point.

Self Myofascial Work to Rotator Cuff

Here is an example (Not fully inclusive) of a Pre and Post routine of a Starting Pitcher on their start day:

Pre Outing:

• Eat

• Hot Tub with visualization

• Self Myofascial and mobility/stability prep work based on individual player’s plan

• Shoulder “Stretch”

• Dynamic Warm Up

• Plyocare

• Clean Fuego Throws

• Long Toss

• Bullpen

• GAMETIME

POST Outing:

• Condition (very controversial) It’s your routine, do what YOU want

• Armored Heat Arm Care

• Lift Upper Body (S&C)

• Eat

Long Toss is an important part of many pitcher’s routines

Again, this is just a vague example. Your very own routine will be influenced by what level you are playing at, time allotted, resources available, and most importantly what YOU want. The purpose of writing this is not to tell you what your routine should look like, but more so, relay the importance of a routine in terms of consistency and continued development.