There are mixed opinions from pitcher to pitcher as far ice vs. no ice. When my arm feels strong/healthy, I typically do not ice. I prefer hitting the treadmill, elliptical, or bike for 15-20 minutes to flush the lactic acid out of my system. It's also great conditioning. If I got pulled in the 5th/6th/7th inning of a game, it trained me to have more in the tank. For future starts, as a starter, you have to have the capacity to get your team into the 7th/8th/9th innings; and, in the dog days of summer, you're going to need that stamina and your lungs.
From there, it is a light dumb bell routine...3lb weights, Y's, T's and bent T's on a swiss ball; followed by a light medicine ball routine, 3-5 lbs., geared towards stretching my my arm out and keeping it from stiffening after a start. If my shoulder/elbow felt inflamed after all of that, I would ice to minimize swelling; but, if it felt loose and strong, I would not. I find that my arm feels tighter the days after I pitch when I ice; but, there are times when it is necessary, in my opinion.
Day 2: This is my big endurance and leg day. I typically run 2 poles for every 10 pitches that I threw on the previous day (100 pitches/ 20 poles). From there, it becomes my squat, RDL, dumb bell front/side lunge, and box jump day. These lifts make me the most sore, and I don't want to be hanging from a lift on my start day.
Throwing-wise, it is a light toss day... 60-90 feet...just feeling my range of motion and release point. Again, trying to hit a target with my throwing partner and playing catch with a purpose.
This is also a good day to bust your abs. I am a big fan of planks, seated med ball twists, flutter kicks, leg throws, and med ball twist with throw against a wall or with a partner.
- I'll also add that I am a big fan of running stadium stairs; especially if you can't get in a weight room. This will bust your cardio and your leg strengthening. While running stairs, mix it up. Go every other step, every step, one leg jumps, 2 leg jumps (you will look dumb), and even front/side lunges up. Again, it trains you to carry your own body weight and is great for your conditioning.
Day 3: Today, I stretch out my throwing and throw a lightly on flat ground or, even, get on a mound. I like to work it back to 120-150 feet; again, trying to hit a target and repeat my release point. Before throwing, I will often add in some towel drills. This helps me to repeat my delivery and prepares my shoulder for throwing.
If I get on a mound, its 30 pitches...no more than 40. Just repeating my delivery, and working down in the zone.
This is also my upper body/back lift day. I will go through a routine that focuses on working small to big muscle groups. 3-5 lb shoulder routine, to DB rows, lat pulldown, pull-ups (various grips), push ups, reverse fly and hold with 3-5 lbs, DB bench or incline, then abs.
For conditioning, I will run about 3-5 hard shuttles. Sometimes 5x200 yard shuttles, sometimes 3x300 yd shuttles. This conditions you to exert energy, rest, exert energy, rest, exert...just like we do as a starting pitcher.
Day 4: If I didn't get on a mound yesterday, I do today. Ill towel drill, throw 90-120 feet (for about 7-8 minutes) and then work it in and take it to the mound; again, throwing to a target the entire time.
On the mound, with about 80% exertion, throw about 25 pitches. Then, I will take a 1-2 minute break and step back on to face 3 hitters as close to game speed as possible. I work honest counts and tell my catcher to mix in things such a 2-1 change ups, doubling up on fastballs inside, and back door sliders.
For conditioning, I will hop on a bike or elliptical for 20-30 minutes. I try to break a good sweat and flush out from my bullpen, either from that day or the previous day. If I don't have access to those machines, Ill go a light-medium pace for 12-15 poles.
For my lift, it's mostly abs, light DB, tubing stuff. Just to tone and maintain.
Day 5: Day before a start. This is my day to tighten up my delivery and release point with towel drills, throw lightly 75-90 feet, and throw a light flat ground series; focusing on keeping the ball down.
Conditioning-wise, I go with 6-8 50 yd strides at about 75-80 percent. Nothing taxing, as I will need to feel strong tomorrow. This just works out any stiffness I may have lingering from my Day 2 lift and breaks a light sweat.
For my lifting, I might do 1-2 sets (usually just 1) of 3-5 lb DB routine. I will also do some light abs.
Also, today or tonight, I will make sure to get in about a 10-15 minute stretch. I really want to make sure that I am loose for tomorrow. The stretch will focus on my legs, back, side rotation and arms.
Day 6/1: Check out my "Gameday Start Routine" for the details of this day.
-I touch on it during Day 5, but want to emphasize that stretching and maintaining/increasing your flexibility is vital every day.
--Also, this routine is geared towards a 5-man rotation/pro ball scenario. Again, everyone is different and there are organizations that prefer their pitchers to be on a mound on both days 3 and 4; but, for me, 1 day on a mound is enough.
In future posts, I'll touch on some more stuff I like to incorporate during stretches with more/less time between appearances; such as a typical reliever's routine.
I hope this was clear enough for everybody. If you have questions about any aspect, don't hesitate to drop a comment or throw me an email.
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